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1. ​How to loss weight as fast as possible
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OTHER HELPFUL TERMS Here are some other terms to help explain the science and
health issues behind low-carbohydrate dietary planning solutions. Note these are only
basic definitions and can be explored at your leisure through other resources to further
define their roles in the body’s health system. CALORIE A calorie is a measure of heat.
Calorie also refers to a measure of the amount of energy a body gets from food. In a
nutshell, the more calories in food, the more energy is required for the body to use up the
nutrients. CARBOHYDRATE A carbohydrate is one of three major nutrients that provide
the body with energy. Carbohydrates are made up of either single sugars or bound
strings of sugar. Examples of single sugars (simple carbohydrates) are sucrose or table
sugar, fructose or fruit sugar and lactose or dairy sugar. Bound strings of sugar or
complex carbohydrates that are found in plants are often called starches. Examples of
digestible kinds of complex carbs are wheat flour or potato starch. A non-digestible
example is cellulose from celery. Carbs are converted by the body into sugar and used
for energy. Unused carbs are stored in the body as fat. FAT A Fat is one of the three
major nutrient groups that provide energy to the body. Fat is derived from animal or plant
oil sources. It is broken down by the body into simpler fats and are burned or stored in
the body. FRUCTOSE Fructose is sugar derived from plants, especially corn, that is used
to sweeten commercial food products like sodas and other prepared foods. First gained
widespread popularity in the 1970s and is usually listed in ingredients as “high fructose
corn syrup”. GLUCOSE Glucose is referred to as blood sugar. All carbohydrates whether
simple or complex are converted by the body into sugar and the sugar within the body’s
bloodstream is of this form. The level of glucose in the blood is the main stimulus for
insulin secretion. GLUCAGON Glucagon is a hormone produced by the pancreas that
encourages fat cells to convert their stores to glucose and release them for energy use.
Glucagon must be released for the body to release and break down body fat. The
pancreas cannot efficiently release both glucagon and insulin and will not release
glucagon if blood sugar and insulin levels are high. GLYCOGEN Glycogen is the main
form of carbohydrate storage in animals and occurs primarily in the liver and muscle
tissue. It is readily converted to glucose as needed by the body to satisfy its energy
needs. Also called animal starch. GLYCEMIC INDEX The glycemic index is a measure of
how quickly individual foods will raise your body’s blood sugar level. INSULIN Insulin is
one of two main hormones produced by the pancreas and the body’s major metabolic
hormone. When the blood’s glucose increases, insulin is released by the pancreas to
help transfer glucose into the cells for energy. Insulin also helps convert extra glucose to

5. storage in fatty tissue, and helps promote amino acids which are turned into protein and
stored in muscle. In the liver, it aids in extra glucose being stored as glycogen. Insulin
can raise cholesterol levels and cause retention of fluids and salt and it gets in the way of
breaking down stored fat. A lack of adequate insulin or lack of sufficient
HISTORY AND BACKGROUND OF LOW-CARB The terminology “low-carb” wasn’t really
coined until around 1992 when the USDA announced America’s model food pyramid
included six to eleven servings daily of grains and starches. However, low-carb dieting
dates back more than 100 years before the trendy Atkins diet to 1864 with a pamphlet
titled Letter on Corpulence written by William Banting, as close to the first commercial
low-carb diet as you could get. Banting had suffered a series of debilitating health
problems due mainly to being overweight or “corpulent”. He searched in vain for cures to
his weight problem, which many doctors at that time believed to be a necessary side
effect of old age. He also tried eating less but he continued to gain weight and have
various health problems. He could not understand how the small amounts of food he was
eating led to his weight problem: “Few men have led a more active life - bodily or
mentally - from a constitutional anxiety for regularity, precision, and order, during fifty
years' business career, from which I had retired, so that my corpulence and subsequent
obesity were not through neglect of necessary bodily activity, nor from excessive eating,
drinking, or self indulgence of any kind, except that I partook of the simple aliments of
bread, milk, butter, beer, sugar, and potatoes more freely than my age required…” Many
contemporary Americans on the go may recognize Banting’s previous unhealthy daily
diet: “My former dietary table was bread and milk for breakfast, or a pint of tea with
plenty of milk, sugar, and buttered toast; meat, beer, much bread (of which I was always
very fond) and pastry for dinner, the meal of tea similar to that of breakfast, and generally
a fruit tart or bread and milk for supper. I had little comfort and far less sound sleep.”
Just substitute a Pop tart, doughnut or muffin with coffee and plenty of cream and sugar
for breakfast, a fast food burger and fries with a super-sized soft drink for lunch and a
frozen pot pie or pizza for dinner followed by dessert and you can see how Banting’s diet
was so much like the typical fast-paced modern day Americans. When his physician
placed these items on a “forbidden foods list,” Banting lost 50 pounds and 13 inches in
one year. He kept it off, living a long and much healthier life. His new diet plan consisted
of a number of meat dishes and he listed it as follows: “For breakfast, at 9.00 A.M., I take
five to six ounces of either beef mutton, kidneys, broiled fish, bacon, or cold meat of any
kind except pork or veal; a large cup of tea or coffee (without milk or sugar), a little
biscuit, or one ounce of dry toast; making together six ounces solid, nine liquid. For
dinner, at 2.00 P.M., Five or six ounces of any fish except salmon, herrings,
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8. Health experts around the world now ​see obesity​ as an epidemic.
Every year, at least 2.8 million people die due complications related to
excess weight.
According to the Centers for Disease Control and Prevention (CDC) ​obesity
currently affects more than 1 in 3 people in the United States, or ​36.5
percent​ of adults in the U.S.
The health risks of excess weight include:
● a higher risk of ​diabetes
● stroke
● certain types of ​cancer
Why lose weight?
There are many reasons for losing weight:
● Appearance: People may feel that if they lose weight, they will look
more attractive, fitter, or healthier.
● Confidence and body image: People with excess weight or obesity may
feel uncomfortable about their appearance.
● Overall health: Maintaining an appropriate weight can help to boost
overall health and prevent diseases such as ​type 2 diabetes​.

9. ● Specific conditions: Symptoms of sleep apnea or type 2 diabetes, for
example, may improve or go away when a person loses excess weight.
● Fitness: A weight-loss program that involves exercise can leave a
person feeling fitter, with more energy and stamina
● Sports competitions: In some sports, such as boxing, an individual may
seek to control their weight so that they can stay in their existing
weight category.
● Fertility: Fertility treatment appears to be more womenin women with
obesity and polycystic ovary syndrome (PCOS) if they lose some
weight before treatment.
Diets
Many diet plans make amazing weight loss claims, and it can be hard to
know to do.
Some are evidence-based, safe and effective, but others are not. Most health
professionals, dietitians, and nutritionists agree that the best results tend to
come from combining a healthful, weight-reduction diet with physical
activity, especially in the long term.
You can ​click here​ to find out about eight of the most popular diets.

10. Proponents of many diets say they are extremely effective and require no
effort at all. Unless they have been proven to be so in scientific studies, it is
not possible to know how effective they really are.
Calories
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The number of calories a person needs depends on their age, gender, and level of daily activity.
The number of calories per day you should consume to lose weight depends
on several factors, including your sex, how much you want to lose, how
quickly you want to lose it, and your age.
Below are the Daily calorie required for men and women, according to the US
Department of Agriculture (USDA).
Daily recommended calorie consumption for males:
Age 19-20
● Sedentary: 2,600
● Moderately active: 2,800
● Active: 3,000

11. Age 21-30
● Sedentary: 2,400
● Moderately active: 2,600-2,800
● Active: 3,000
Age 31-50
● Sedentary: 2,200-2,400
● Moderately active: 2,400-2,600
● Active: 2,800-3,000
Age 51+
● Sedentary: 2,000-2200
● Moderately active: 2,200-2,400
● Active: 2,400-2,800
Daily recommended calorie consumption for females:
Age 19 to 30 years
● Sedentary: 1,800 to 2,000

12. ● Moderately active: 2,000 to 2,200
● Active: 2,400
Age 31-50 years
● Sedentary: 1,800
● moderately active: 2,400-2,600
● Active: 2,200
Age 51+ years
● Sedentary: 1,600
● Moderately active: 1,800
● Active: 2000 to 2,200
If you want to lose weight, you would have to consume less than the amounts
listed above. The less you consume, the faster you lose. However, it is
important to follow a healthy, well-balanced diet so that you do not become
ill, or lose lean tissue (muscle). Ideally, you should check with a dietitian,
nutritionist or your doctor.
In some regimes, dieters consume 1,200 calories per day if they are female
and 1,500 if they are male. However, do not try to do this yourself without the
supervision of a trained expert.

13. The researchers explained that natural compensatory mechanisms in the
body reduce a person’s physical activity as soon as calorie consumption
drops. In other words, the body slows right down if you eat much less.
Dieting must be combined with exercise.
Study leader Judy Cameron said:
“In the midst of America’s obesity epidemic, physicians frequently advise
their patients to reduce the number of calories they are consuming on a daily
basis. This research shows that simply dieting will not likely cause
substantial weight loss. Instead, diet and exercise must be combined to
achieve this goal.”
In response to a reduction in calories, the human’s natural body mechanism
goes into “conservation mode.” Without exercise, there simply will not be
much weight loss, they emphasized.
Weight control
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Sleep deprivation can increase weight gain.

14. Body weight control is much more successful if you can combine a
well-balanced diet with regular exercise.
Crash diets may have positive short-term results, but they tend to have poor
long-term success rates.
● Physical activity: Do at least 200 minutes each week of
moderate-intensity exercise. This should be spread out over at least
three days (do not do all the minutes in one go each week).
● Watching TV: Limit your TV watching to no more than 10 hours each
week. Many people might find this recommendation particularly
difficult to follow.
● Fat limit on diet: Make sure that no more than 30% of your nutritional
intake is in the form of fat.
● Eat consistently: Resist the urge to overeat during weekends and
holidays. Your food intake should follow a regular routine. Overeating
not only upsets your routine, it most likely impacts on your
metabolism.
● Breakfast: Never miss it. Breakfast helps stave off hunger later on in
the day, and this can help prevent overeating and snacking.
● Monitor yourself: Keep a close check on what you eat and regularly
weigh yourself.

15. Weight and health
Some health professionals and researchers disagree with focusing on weight
loss when advising patients and clients. They believe that dieting and
weight-loss efforts may lead to further weight gain and poorer health.
Instead, they suggest ​focusing on better health status​, because this results
in better body weight control over the long term.
Linda Bacon, of the University of California, Davis Department of Nutrition,
said:
“Although health professionals may mean well when they suggest that
people lose weight, our analysis indicates that researchers have long
interpreted research data through a biased lens.
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Supplements
A number of supplements are available that claim to help people lose weight.
These include:
● omega-3​ products and fish oils
● chitosan, derived from shellfish
● green tea​ extracts
● some Chinese herbs
● bitter orange extract
According to the National Center for Complementary and Integrative Health
(NCCIH), ​are not these are ineffective​, and they are likely to have side
effects.
Ephedra was used in weight-loss supplements in the past, but it has been
banned because of safety concerns.

17. Further concerns include items such as “fat burners” being sold without
approval from the Food and Drug Administration (FDA) and the fact that
some herbal supplements may not contain exactly what the label says.
Natural remedies
The NCCIH points out that approaches that focus on the mind and the body
may help.
Example are included
● meditation
● mindful eating
They recommend finding a qualified and experienced instructor to guide you
through these activities.
Bariatric surgery
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Bariatric surgery is performed in circumstances where other weight loss methods are not effective.

18. Bariatric surgery, also known as weight loss surgery, is a surgical procedure
which is carried out on people whose body mass index is high enough that it
puts them at risk of serious complications.
It is only recommended if other weight-loss strategies have not worked.
The procedure involves either reducing the size of the stomach with a gastric
band, or surgically removing part of the stomach.
In some cases, gastric bypass surgery is recommended, in which the small
intestines are rerouted to a small stomach pouch.
After the procedure, the person’s appetite is considerably reduced, and they
cannot absorb or digest food as fully as before.
Bariatric surgery can be ​an effective way of reducing body mass index (BMI)
for people with severe obesity, although research results for different
procedures have not confirmed which type of surgery is best in each case.
The procedure has ​proven successful​ in to treating type 2 diabetes and
reducing cardiometabolic risk.

19. It is important to aim for a body weight that is compatible with your height,
age, and sex. This article may help you decide: what is my idea weight loss
When is weight loss bad?
In some cases, losing weight may not be the answer.
Weight loss happens when a person exerts more energy than they consume.
This is called a negative energy balance. The body seeks out stores of
energy, starting with fat, to make up the shortfall.
In a person with little fat, more muscle and lean tissue will be used up. This
can lead to further health problems.
These include:
● a higher risk of osteoporosis
● reduced muscle mass and strength
● problems regulating body temperature
● a lower ability to resist infections

20. A severe loss of body mass can be life-threatening.
Recent developments on obesity from MNT news
A number of genetic factors may influence how people gain weight,
according to research published in the journal ​Obesity​.
For the first time, scientists have uncovered a direct link between a gene and
fat production in the body – a discovery that may hold the key to tackling
obesity
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21.
Medically reviewed by ​Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS​ —
Written by ​Yvette Brazier​ on january 14, 2021

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