Weight loss ,its causes and regain of weight

 What is Weight Loss?

 Weight loss is a weight loss that evolves over time. It may be a reason for consultation or may be discovered incidentally during the doctor’s examination.

Weight loss should be taken seriously, as long as it is not voluntary. For this, the doctor takes into account the reference weight or the last known weight.

A loss of 10 kg does not have the same meaning if the starting weight does or does not reflect overweight or underweight. Weight loss is 2% in one week, 5% in one month, or 10% or more in three months.

Recorded weight loss should be analyzed only on the basis of body mass index measurement (BMI: weight in kg divided by height per square meter). It incorporates the concept of size and allows bettering clarifying the boundaries between normal weight, overweight and thinness:

  • less than 17 kg / m2: thinness
  • between 17 and 20 kg / m2: weight loss
  • between 20 and 25 kg / m2: normal
  • between 25 and 30 kg / m2: overweight
  • greater than 30 kg / m2: obesity

What causes?

Weight loss is due to different factors and depends on the metabolism of each.

The origins of weight loss are variable, physical and psychological. This weight loss may be due:

  • Excessive external losses;
  • Insufficient nutritional intake in relation to needs;
  • Energy consumption of the body increased for various reasons.

Some people burn calories consumed faster than others. We then speak of individuals with rapid metabolism. In these people, it can be difficult to reach and maintain a stable weight. The speed of metabolism is linked to the gene pool, but can be accelerated by factors such as stress, exposure to very hot or cold temperatures, nicotine, and caffeine and muscle density.

In addition, certain diseases or conditions exert a strong energy demand on the body, which can lead to weight loss. This is particularly the case of cancer, hyperthyroidism and certain infections. Weight loss can also be explained by malabsorption of nutrients such as ulcerative colitis, Cohn’s disease and celiac disease.

What are the foods associated with weight loss?

Vegetables, whole grains, fruits and nuts are associated with weight loss.

In contrast, the foods associated with weight loss are vegetables (- 0.09 kg for each additional portion per day), whole grains (- 0.16 kg), fruits (- 0.22 kg), miscellaneous nuts (- 0.25 kg) and yogurts (- 0.37 kg) 1.

To prevent weight gain in the long term, it seems more useful to improve the quality of carbohydrates, by reducing sugary drinks (soda), fried foods (chips, French fries) and refined grains (white bread, white sweetbread etc.). .), favoring low-processed foods.

Research has also shown that the consumption of green tea fights insulin resistance and can participate in the regulation of weight2. The abilities of green tea to increase energy expenditure and fat oxidation seem specifically due to the presence of catchiness, the antioxidants of tea. In addition, during a diet, tea consumption, by limiting the drop in energy expenditure due to low energy intake, promotes faster weight loss and successfully limits weight recovery at the end of the diet.

How to regain weight?

To gain weight, it is important to add snacks, foods with high energy density.

It is recommended to increase calorie intake for people who need to gain weight. Such a diet must provide, on average, 500 kcal more than normal intake, in order to generate a weight gain of 500 g per week. Although all foods are allowed, it is best to maintain a balanced diet.

To consume 500 more calories, you must:

  • Stimulate your appetite by indulging in a tasty dish or stimulating the digestive enzyme by drinking a glass of tomato or orange juice at the beginning of your meal
  • Consume foods with high energy density: dried fruit, banana, avocado, corn, cheese, yoghurt etc.
  • Increase calorie intake
  • Add snacks in addition to meals
  • Do moderate intensity physical activity

 

Tips to loss weight

When you lose weight, your body defends itself.

It is common to lose a lot of weight in the beginning without much effort. However, weight loss can slow or outright s’ stop, and rather quickly.

You will also find below his invaluable tips to cross the glass ceiling and continue the progress.

Maybe you lose weight without noticing it

If you have the impression of having reached a glass ceiling, and no longer manage to lose more weight, perhaps you simply need to relax.

It is extremely common for the scale to stabilize a few days (or weeks). This is NOT to say that you have stopped losing fat.

The weight of the body tends to fluctuate a few pounds at a time. It depends on your diet and your hormones , which have a powerful effect on the amount of water in your body (especially in women).

If you are exercising to lose weight, it is also possible that you are gaining muscle mass. The phenomenon is particularly strong after the first sessions, when we resume regular exercise. Bones, too, are strengthening. They become denser, and therefore heavier.

These are good s thing s because the goal is to lose fat, not just weight.

It is therefore advisable not only to use the scale to measure your progress. Do not forget to measure your waist and thigh circumference, and weigh yourself once a month with a scale that calculates your muscle, fat and bone content.

Another thing: the way your clothes fit and your feeling looking at you in the mirror are very good indications. This can evolve favorably even though your weight is stable. It’s good then your body is improving.

Moral, unless you’re stuck on the same weight for at least 2 weeks, you probably do not have to worry about anything.

You do not save what you ate

The awareness of what we eat is extremely important when trying to lose weight. Many people have no idea what they are really eating.

Studies show that noting what you have eaten helps to lose weight. It’s not about counting calories or even weighing your food. Before starting your plate, put everything you want on your table and take a picture with your Smartphone. If you cannot help but nibble off meals (or if healthy snacks such as carrots or a handful of almonds are part of your healthy lifestyle to lose weight), take a photo too.

Keep this habit before putting anything in your mouth, including drinks (except water) as they are caloric, sometimes very caloric (fruit juice, alcohol).

They act on the appetite even when they are at zero percent.

You can of course note what you eat in a notebook.

Studies show that the simple fact of noting or photographing what you eat makes you lose weight faster, because you follow much better what you absorb.

And if your scale does not want to go down, go back to the movie of everything you have eaten in the last fifteen days. Maybe you will not be so surprised to have lost no more pounds.

You do not eat enough protein

Protein is the most important nutrient for weight loss.

Eating 20 to 30% of protein can increase energy consumption by 80 to 100 calories a day; moreover, you will automatically eat several hundred fewer calories a day.

This also greatly reduces cravings and the desire for junk food.

This is explained by the effect of proteins on hormones that regulate appetite.

If you are used to breakfast, take advantage of it to consume a lot of protein on this occasion. The traditional English breakfast with eggs, bacon and white beans (rich in vegetable protein) is ideal from this point of view.

You are also guaranteed to have no lows in the morning, and it is even likely that you will hardly want to eat at noon (traditionally, the English did not have lunch at noon, hence the habit on the other hand tea at four-thirty: “Tea time!”).

Eating a lot of protein helps to avoid slowing metabolism, a common side effect of weight loss. It also helps to avoid regaining weight.

You eat too many calories

Stagnation can have a simple cause: you simply eat too many calories.

I do not recommend counting your calories to lose weight. On the other hand, it is important to have a general notion of the subject, i.e. to be able to estimate roughly how much one eats calories a day.

Once a month, therefore, you can calculate for 3 days the number of calories you have eaten. You will have the intuition of what you have to stick to the rest of the time. There are many free calorie calculators online on the internet.

You do not eat healthy

The quality of the food is as important as the quantity.

Eating healthy improves health and regulates appetite. Healthy foods tend to satiate faster than junk food, at equal calories.

Remember that many industrial products labeled “organic” are not healthy.

Try to put on your plate only simple foods and as close as possible to their original form.

You do not use your muscles

It is important to work your muscles in one way or another, otherwise your diet will lose your precious muscle mass, while you lose your excess fat.

Bodybuilding in particular helps to avoid slowing down the metabolism,

and guarantees that your body is really healthy.

You crack too often (even on healthy foods)

In times of diet, it is common to want to “crack”, which is to eat very quickly large amounts of food, well above the needs of the body.

This is an important problem. The worst is to “crack” on unhealthy foods (chips, Nutella) but cracking on nuts, almonds , cheese or dark chocolate is terrible too.

A single session of bulimia can ruin a whole week of well-balanced efforts.

You do not have endurance

Endurance sports have gained a bad reputation in recent years, but still, walking, swimming and running are the most effective ways to lose visceral fat.

Visceral fat is that which accumulates in the belly, around the organs of the abdomen. It’s the most dangerous, the worst for health. Getting rid of them is one of the most effective ways to improve your health.

You still drink sugar

Sweet drinks are the worst food to grow in our stores. Our brains do not react to the calories in sugary drinks to make us eat less of other foods.

This is not just true of sweet drinks like Coca. This also applies to energy and vitamin drinks like Vitamin water that are full of sugar.

Even fruit juice is a problem. They must never be consumed in large quantities. A single glass contains as much sugar as several fruits (unless you hurry an orange, or an apple, which does not do much to drink).

You sleep badly

Bad sleep deprived of energy. The body and the brain then seek to compensate by providing additional calories, especially in the form of sugar.

A good sleep is one of the most important things to look for your physical and mental health, as well as for your line.

Studies show that poor sleep is a major risk factor for obesity. Adults and children who sleep poorly have 55% and 89% more risk of becoming obese, respectively.

You have not reduced carbohydrates enough

In short-term studies, this type of diet has shown that it loses two to three times more weight than the conventional low-fat diet, which is generally recommended.

You eat too often

It is a myth that one should eat many, but light, meals during the day to speed up the metabolism and lose weight.

Studies show that the frequency of meals has little or no effect on burning fat or losing weight.

It is also complicated and time consuming to prepare and eat food constantly. This makes the art of healthy eating much more complicated.

On the contrary, intermittent fasting is an extremely effective method of losing weight. Saving time is amazing, having neither to prepare, nor to eat, nor to clean one’s meal. This consists of avoiding eating over specific periods of 15 to 24 hours or more. You will find information about this in this letter on fasting .

You do not drink enough water

Drinking water can help you lose weight.

In a twelve-week study, people who drank half a liter of water half an hour before each meal lost 44% more weight than others.

It has also been shown that drinking water increases the amount of calories from 24 to 30% over a period of one and a half hours.

You drink too much alcohol

If you like alcohol and want to lose weight, it is better to drink a brandy mixed with a non-caloric drink. Beer, wine and alcoholic sweetened beverages are very high in calories.

Cocktails are the worst of all.

Also remember that the alcohol itself contains 7 calories per gram, which is huge.

That said studies on alcohol and weight are contradictory. Moderate drinking does not seem to be a problem, while alcoholism and heavy drinking are correlated with weight gain.

You do not eat in full consciousness

A technique called “Mindfulness Food” could be one of the most powerful tools in the world for weight loss.

It involves stopping, sitting at the table, meditating for at least 30 seconds before starting to eat, savoring every bite, while listening to the natural signs that tell your brain that you have enough to eat.

Many studies have shown that eating in full consciousness can lead to significant weight loss and reduce episodes of bulimia.

Here are some tips to eat mindfully:

  • Eat zero distractions, just you and your food, sitting at a table;
  • Eat gently and chew carefully. Try to become aware of colors, smells and textures;
  • When you feel the signals of satiety, drink a large glass of water and stop eating.

You have a medical problem that complicates things

Some medical problems can influence weight gain and make it much more difficult to lose weight.

This includes hypothyroidism, polycystic ovary syndrome, and sleep apnea.

Some medications also make it more difficult to slim down, or can even make you fat.

If you think this is your case, discuss the problem with your doctor.

You are addicted to junk food

According to a 2014 study, approximately 19.9% ​​of people meet the criterion of junk food addiction.

People who have this junk food problem are in a situation similar to drug addicts.

If you are addicted to junk food, eating less or changing diets may seem absolutely impossible.

You’ve been too private for too long

It is not necessarily a good idea to go on a diet too long.

If you have lost weight for several months in a row and you have reached a glass ceiling, then maybe you just need a break.

Increase your calorie intake by a few hundred a day, get more sleep and work out in order to gain strength and a little more muscle.

Aim for the maintenance of your body fat for one to two months before you start trying to lose weight again.

Your expectations are unrealistic

Mincing is a process that is usually much slower than most people think.

Although it is often possible to lose a lot of weight in the beginning, very few people continue to lose weight at a rate of 0.5 to 1 kg per week.

Another major problem is that many people have unrealistic expectations about what is possible to achieve with a healthy diet and exercise.

The fact is that not everyone can look like a model or a bodybuilder.

The photos you see in magazines and posters are almost always improved with Photoshop – no one literally looks like that.

There is a point where your weight will reach a level that matches the comfort zone of your body. Trying to go beyond is not worth it, and may even be impossible for you.

You are too obsessed with diet

Diets hardly ever work in the long run. Be that as it may, studies show that people on diets gain more weight in the long run.

Rather than approaching the problem from a diet perspective, your first goal might be to become a happier, healthier, and healthier person.

Work on feeding your body rather than depriving it, and make weight loss a natural (and welcome) side effect!