With every generation, a new vision of the ideal human body is adopted. Presently, lean and fit bodies are preferred in an aesthetic sense over natural and curvaceous ones. In the past, this was quite different. The struggle to match one’s own generational and societal view of attractive body types is difficult, and seems to never end. Body composition is intimately tied with body weight. Changing body weight is something that has perplexed men and women for centuries. Modern fitness and nutrition science gives people more options than ever before in controlling body weight. This endeavor has also crossed into the medical sciences. The problem of controlling body weight is prevalent enough across all economic, social, and cultural boundaries that it has become a major focus in the professional health community. The need to know how to lose and maintain optimal body weights is important for people in every walk of life.
Popular Methods of Weight Loss
For the majority of people wanting to lose weight, the issue is body fat. Anyone can have adequate amounts of muscle, but look undesirable because their body is storing too much adipose tissue. Some things about fat need to be understood before embarking on a weight loss program.
First, dietary fat does not necessarily equate to body fat. Just because a person ingests a pound of butter, it does not mean they will gain a pound of fat. There are many factors that enter into how the body creates and stores fat tissue. These factors include calorie amounts eaten, the body’s metabolic level, glandular and hormonal output, and activity levels.
Second, any food eaten can result in the body gaining weight. Some foods are fuels, but others only serve as extra calories. Calories are the units that measure metabolic activity in the human body. A person must use more calories to fuel daily activities than they ingest in order to lose fat. When a person eats more than they utilize, the food is stored in the body. This is what increases weight.
Still, a few general categories address the main avenues people use for weight loss. All of these weight loss methods work. Depending on a person’s particular metabolic and lifestyle situation, some will work better than others.
Dieting
The core of any dieting program is caloric restriction. In general, if a person consumes fewer calories than they expend, they will lose weight. The weight they lose could be from burning fat, or losing lean muscle tissue.
It is very difficult for most people to experience success with a dieting program only because it requires a major shift in daily habits and lifestyle patterns. It often requires a switch from fatty foods, to foods that are raw, whole, natural, and devoid of popular preparation extras. Food amounts are also restricted. People will experience sensations associated with feeling less satiated, or even deprivation on some diets.
It can take several months to experience body weight loss using typical diets that are based on caloric restriction. There is also the danger of gaining weight back once a diet stops. People who lose weight very slowly are more prone to keeping weight off, than those who lose weight quickly. This is due to the dietary program causing habitual changes in eating patterns and food timing.
Fitness Programs
Weight is lost when the body burns more calories than it consumes. Instead of changing eating habits, a person wanting to lose weight can elect to find ways to increase their activity levels. This is best done under the guidance of a fitness professional who can introduce a person to various forms of exercise.
Many people with weight problems are alienated from forms of vigorous daily activity. Increasing amounts of exercise will prompt the body to burn more stored food fuel, or tap into fat reserves. Added daily exercise will burn enough calories to cause a weight loss reaction. Again, this can be a slow process. Learning to exercise more creates a change in habits. Moving more and eating less is a sure way to lose weight gradually.
Pharmaceutical Aids
Some weight problems are caused by psychological and physical conditions that cause a person to have an appetite that is difficult to control. There are innumerable prescriptions and compounds now available that help people lose weight by triggering body responses at the cellular level. Most of these aids are only available through a doctor, and require a full metabolic evaluation before use.
These prescriptions often affect the brain, nervous systems, and organs to curb uncontrollable appetites. Overeating is one of the main reasons people find themselves needing to lose weight. Certain chemical compounds produce signals in the brain that tell the body to eat less. Pharmaceutical methods of weight loss are highly effective for producing noticeable weight loss in short amounts of time, but do little for changing lifestyle patterns. Many people experience sudden weight gain when stopping prescription weight loss regimens.
Surgical Procedures
For people whose weight loss effort is a life and death situation, surgical methods are appropriate. Certain bariatric surgeries alter a person’s digestive tract so they are unable to continue a specific eating pattern. These surgeries often include reducing the size and function of organs like the stomach. Bariatric surgery is most often prescribed for individuals who struggle with morbid obesity, and have no other avenue for preventing weight-related health problems.
Many times, a person will be required to lose amounts of body fat so the surgery can be performed safely. This means time spent changing dietary patterns, and working with nutritional specialists previous to any operation. Once a surgery is performed, patients must adhere to a strict dietary plan, or risk damaging the alterations to their bodies. Surgery for weight loss is effective, but it should be considered a “last resort” option.
What Are People Targeting When They Try Losing Weight?
Most modern individuals with weight issues have a problem with fat. A sedentary lifestyle promotes fat gain in the human body. This means that modern people do not exert themselves enough to counter their caloric intake on a day-to-day basis. Excess fat is accumulated over years, a comfortable lifestyle promotes this effect, and the result is a heavy weight that is difficult to change.
It is highly recommended before starting any weight loss program that a person identifies exactly what they are wanting to lose. This can be determined through having a medical body composition evaluation. Using techniques like skin-fold, water displacement, and medical scan evaluations, anyone can gain insight into how their body is composed. Some heavy people possess massive lean tissue amounts. Other individuals have large body fat deposits. Knowing how a body is composed with lean and fatty tissues is vital in adopting a proper weight loss plan.
In general, most people who need to lose weight are intimately aware of their body composition. They compare themselves with peers, and see a stark difference in body shapes. They review facts and figures about scientific and medical findings regarding body weight, and immediately understand that they exceed health recommendations. Some people also compare their present body composition to a more youthful figure, and want to regain that look. Losing weight is a very personal endeavor that should be tackled with the help of a medical professional, a nutritional specialist, or a qualified personal trainer. Anyone can lose weight to fit their personal vision of an ideal body. The methods for losing weight between individuals however, can vary greatly.
Frequently Asked Questions Regarding Weight Loss
Q: How Do I Know If I Need to Lose Weight?
A: Most people know when they need to lose weight when they step in front of a mirror. The image reflected changes over time, but is a sure indicator of the need for change. Beyond personal evaluations, consulting with a nutritional specialist, or a weight loss clinic is the best way to know for sure that weight reduction is needed.
Q: Is Losing Weight Tough?
A: For some people, losing weight is simple. It means only a slight change in daily habits. For most people needing to lose weight, a major shift is required. Losing weight can involve dietary and lifestyle changes that are difficult to endure. It might involve going without favorite foods. It could also involve a switch from a stationary lifestyle, to one that includes regular exercise. Yes, losing weight is sometimes difficult, but the results far outweigh the struggle.
Q: Do I Need to Join a Gym to Lose Weight?
A: Though being part of a community that is focused on health is advantageous, it is not absolutely necessary. This is especially true for people wanting to lose weight on a budget. The core principles surrounding weight loss involve small lifestyle changes, not affiliations.
Q: How Long Does Losing Weight Take?
A: This depends on the amount of weight that needs to be lost. Most people, with a dietary shift and exercise, can lose 10-20 pounds in a matter of months. Extraordinary body composition changes can take a year, or more. Keep it in perspective. It takes a lifetime to become unfit. A few years retraining the body to live at an optimal weight level is well worth it.
Q: Will I Keep Lost Weight Off Permanently?
A: Body weight is fluid. The idea is to obtain a body composition that can effectively regulate small weight gains. It is absolutely possible to lose an incredible amount of fat and body weight, and develop the metabolism to keep it off. Making weight loss permanent requires adopting lifestyle behaviors that lead to good health.
When it comes to body composition, no two people are alike. Comparisons are a way to gain insights about weight, but it is only a start. Medical and nutritional professionals can guide people with perceived weight problems to a proper course of action regarding weight management. Health is the ultimate goal, and maintaining a suitable weight is key. Understand that weight loss for health is something that could take awhile, but results in lifelong benefits.
