Weight Loss, Weight Gain

2. PRESENTED BY:
Abid Mahmood
PSSPE-02183020
PRESENTED TO:
Dr. Shahzaman Sb.
University of Lahore.
SAFE, EFFECTIVE WEIGHT LOSS,
CONSEQUENCES OF RAPID
WEIGHT LOSS, WEIGHT GAIN

3. SOME LEADING CAUSES OF WEIGHT GAIN
• Lack of Sleep
• Stress
• Steroids
• Drugs That May Cause Weight Gain
• Moving Less
• Recently Lost Weight

4. SIMPLE EXERCISES FOR WEIGHT LOSS
YOGA
• Yoga is one of the most simple and easy exercises for weight
loss.
• It helps in building and maintaining a healthy body as well as a
soul.

5. CRUNCHES
• Crunches are the abdominal workouts that focus on belly fat.
• They help in developing better abs and also increase the
strength of muscles and help in toning them up.
SIMPLE EXERCISES FOR WEIGHT LOSS

6. SIMPLE EXERCISES FOR WEIGHT LOSS
SQUATS
• Squats are one of the best exercises for weight loss. When you
do them correctly, you engage your core and entire lower body.
• Maintain an even pace and rise back to a standing position.
Repeat 3 sets of 15 reps daily (5days a week).

7. SIMPLE EXERCISES FOR WEIGHT LOSS
KETTLEBELL SWINGS
• Kettlebells are very effective when used for weight
loss because they engage the entire body. Plus, they're low
impact yet high intensity—ideal for calorie burn.
• Complete 3 sets of 15 swings (5days a week).

8. SIMPLE EXERCISES FOR WEIGHT LOSS
MOUNTAIN CLIMBERS
• Mountain climbers are an excellent way to burn calories. The
quick leg motion targets oblique, butt, and hamstrings.
• Repeat for 1 minute, rest 20 seconds. 3 sets (5days a week).

9. SIMPLE EXERCISES FOR WEIGHT LOSS
DOUBLE JUMP
• Take your traditional squats up a notch by incorporating a jump
and lunge. The movement will increase your heart rate and
you'll feel the burn in your abs, butt, and legs.

10. SIMPLE EXERCISES FOR WEIGHT LOSS
JUMP ROPE
• Jump rope is more than a middle school gym class activity: It's
a total-body toner made for weight loss.
• Continue jumping for one minute.
• Complete 3 sets in a day. (5days a week)

11. GENERAL TIPS FOR WEIGHT LOSS
• Drink Water, Especially Before Meals
• Eat Eggs For Breakfast
• Drink Coffee (Preferably Black)
• Drink Green Tea
• Exercise Portion Control or Count Calories
• Eat Spicy Foods
• Do Aerobic Exercise
• Lift Weights
• Keep Healthy Food Around in Case You Get Hungry

12. GENERAL TIPS FOR WEIGHT LOSS
• Eat More Vegetables and Fruits
• Chew More Slowly
• Get Good Sleep
• Beat Your Food Addiction
• Eat More Protein
• Supplement With Whey Protein
• Less Use Sugary Drinks, Including Soda and Fruit Juice
• Eat Whole, Single-Ingredient Foods (Real Food)
• Don't Diet — Eat Healthy Instead

13. CONSEQUENCES OF RAPID WEIGHT LOSS
WHAT IS CONSIDERED FAST WEIGHT LOSS?
According to experts, losing 1–2 pounds (0.45–0.9 kg) per week
is a healthy and safe rate, while losing more than this is
considered too fast. However, you may lose more than that
during your first week of an exercise or diet plan.

14. RISKS OF LOSING WEIGHT TOO FAST
• Muscle cramps
• You May Lose Muscle
• Dehydration
• Hair loss
• Feeling cold

15. RISKS OF LOSING WEIGHT TOO FAST
• Dizziness
• It May Slow Down Your Metabolism
• It May Cause Nutritional Deficiencies
• Extreme fatigue: Fatigue
• Hunger

16. SOME HEALTHY FOODS TO GAIN WEIGHT
• Milk & Eggs
• Rice
• Potatoes
• Oily Fish
• Protein Supplements

17. SOME HEALTHY FOODS TO GAIN WEIGHT
• Dark Chocolate
• Cheese
• Dried Fruit
• Nuts and Nut Butters
• Red Meats

18. REFRENCES / LINKS
• https://www.menshealth.com/weight-loss/a26409662/sudden-weight-
gain-causes/
• https://www.webmd.com/diet/ss/slideshow-weight-gain-shockers
• https://www.healthline.com/nutrition/26-evidence-based-weight-
loss-tips#section26
• https://www.prevention.com/weight-loss/a20474562/best-weight-
loss-exercises/
• https://www.fitnessmagazine.com/workout/lose-weight/burn-
fat/best-exercises-for-weight-loss/?page=11
• https://truweight.in/blog/fitness-exercise/10-simple-weight-loss-
exercises-home-men-women.html

19. REFRENCES / LINKS
• https://www.stylecraze.com/articles/exercises-that-help-you-gain-
weight/#gref
• http://www.fitnessengage.com/6-exercises-lose-thigh-fat-fast/3/
• https://www.healthline.com/nutrition/losing-weight-too-fast#section3
• https://www.medicalnewstoday.com/articles/319137.php
• http://www.fitnessengage.com/6-exercises-lose-thigh-fat-
fast/3/