Weight Loss for Beginners: Your Complete workout Guide
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Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state. “Unexplained” weight loss that is not caused by reduction in calorific intake or increase in exercise is called cachexia and may be a symptom of a serious medical condition. This guide provides essential information for fitness enthusiasts looking for Weight Loss workout tips.
Source: Wikipedia
Health Benefits of Weight Loss
Health effects
Further information: Obesity § Effects on health
Obesity is a risk factor for certain conditions, including diabetes, cancer, cardiovascular disease, high blood pressure, and non-alcoholic fatty liver disease. Reduction of obesity lowers those risks. A 1 kilogram (2.2 lb) loss of body weight has been associated with an approximate 1 millimetre of mercury (0.13 kPa) drop in blood pressure.[1] Intentional weight loss is associated with cognitive performance improvements in overweight and obese individuals.[2]
^ Harsha, D. W.; Bray, G. A. (2008). “Weight Loss and Blood Pressure Control (Pro)”. Hypertension. 51 (6): 1420–25. CiteSeerX 10.1.1.547.1622. doi:10.1161/HYPERTENSIONAHA.107.094011. ISSN 0194-911X. PMID 18474829.
^ Veronese, N; Facchini, S; Stubbs, B; Luchini, C; Solmi, M; Manzato, E; Sergi, G; Maggi, S; Cosco, T; Fontana, L (January 2017). “Weight loss is associated with improvements in cognitive function among overweight and obese people: A systematic review and meta-analysis” (PDF). Neuroscience & Biobehavioral Reviews. 72: 87–94. doi:10.1016/j.neubiorev.2016.11.017. PMID 27890688. S2CID 207093523. Archived from the original (PDF) on 21 July 2018. Retrieved 4 October 2019.
Source: Wikipedia
How to Get Started with Weight Loss
Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state. “Unexplained” weight loss that is not caused by reduction in calorific intake or increase in exercise is called cachexia and may be a symptom of a serious medical condition.
Source: Wikipedia
Essential Exercises for Weight Loss
Techniques
See also: Management of obesity
Orlistat (Xenical), a commonly used anti-obesity medication, and sibutramine (Meridia), a withdrawn medication due to cardiovascular side effects
Diet and exercise
The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise.[1] The World Health Organization recommends that people combine a reduction of processed foods high in saturated fats, sugar and salt,[2] and reduced caloric intake with an increase in physical activity.[3] Both long-term exercise programs and anti-obesity medications reduce abdominal fat volume.[4]
Self-monitoring of diet, exercise, and weight are beneficial strategies for weight loss,[1][5][6] particularly early in weight loss programs.[7] Research indicates that those who log their foods about three times per day and about 20 times per month are more likely to achieve clinically significant weight loss.[1][8]
Permanent weight loss depends on maintaining a negative energy balance and not the type of macronutrients (such as carbohydrate) consumed.[9] High protein diets have shown greater efficacy in the short term (under 12 months) for people eating ad libitum due to increased thermogenesis and satiety, however this effect tends to dissipate over time.[10]
Hydration
Increasing water intake can reduce weight by increasing thermogenesis, by reducing food intake, and by increasing fat oxidation.[11] Persons dieting for weight loss have demonstrated the weight-reducing effects of increased water consumption.[12] Among adults in the U.S. there is a significant association between inadequate hydration and obesity.[13]
Medications
Main article: Anti-obesity medication
Other methods of weight loss include use of anti-obesity drugs that decrease appetite, block fat absorption, or reduce stomach volume.[citation needed] Obesity has been resistant to drug-based therapies, with a 2021 review stating that existing medications are “often delivering insufficient efficacy and dubious safety”.[14] Semaglutide has also become popular recently as an aid in weight loss.[15] It is particularly beneficial for those with type 2 diabetes and obesity.
Bariatric surgery
Bariatric surgery may be indicated in cases of severe obesity. Two common bariatric surgical procedures are gastric bypass and gastric banding.[16] Both can be effective at limiting the intake of food energy by reducing the size of the stomach, but as with any surgical procedure both come with their own risks[17] that should be considered in consultation with a physician.
^ a b c Varkevisser, R. D. M.; van Stralen, M. M.; Kroeze, W.; Ket, J. C. F.; Steenhuis, I. H. M. (16 October 2018). “Determinants of weight loss maintenance: a systematic review”. Obesity Reviews. 20 (2): 171–211. doi:10.1111/obr.12772. ISSN 1467-7881. PMC 7416131. PMID 30324651.
^ “World Health Organization recommends eating less processed food”. BBC News. 3 March 2003.
^ “Choosing a safe and successful weight loss program”. Weight-control Information Network. National Institute of Diabetes and Digestive and Kidney Diseases. July 2017. Retrieved 17 July 2020.
^ Rao, S; Pandey, A; Garg, S; et al. (2019). “Effect of Exercise and Pharmacological Interventions on Visceral Adiposity: A Systematic Review and Meta-analysis of Long-term Randomized Controlled Trials”. Mayo Clinic Proceedings. 94 (2): 211–224. doi:10.1016/j.mayocp.2018.09.019. PMC 6410710. PMID 30711119.
^ Burke, Lora E.; Wang, Jing; Sevick, Mary Ann (2011). “Self-Monitoring in Weight Loss: A Systematic Review of the Literature”. Journal of the American Dietetic Association. 111 (1): 92–102. doi:10.1016/j.jada.2010.10.008. PMC 3268700. PMID 21185970.
^ Steinberg, Dori M.; Tate, Deborah F.; Bennett, Gary G.; Ennett, Susan; Samuel-Hodge, Carmen; Ward, Dianne S. (2013). “The efficacy of a daily self-weighing weight loss intervention using smart scales and e-mail: Daily Self-Weighing Weight Loss Intervention”. Obesity. 21 (9): 1789–97. doi:10.1002/oby.20396. PMC 3788086. PMID 23512320.
^ Krukowski, Rebecca A.; Harvey-Berino, Jean; Bursac, Zoran; Ashikaga, Taka; West, Delia Smith (2013). “Patterns of success: Online self-monitoring in a web-based behavioral weight control program”. Health Psychology. 32 (2): 164–170. doi:10.1037/a0028135. ISSN 1930-7810. PMC 4993110. PMID 22545978.
^ Harvey, Jean; Krukowski, Rebecca; Priest, Jeff; West, Delia (2019). “Log Often, Lose More: Electronic Dietary Self-Monitoring for Weight Loss: Log Often, Lose More”. Obesity. 27 (3): 380–384. doi:10.1002/oby.22382. PMC 6647027. PMID 30801989.
^ Bayer, Sandra; Holzapfel, Christina (July 2022). “Carbohydrate intake – current knowledge on weight management”. Current Opinion in Clinical Nutrition & Metabolic Care. 25 (4): 265–270. doi:10.1097/MCO.0000000000000840. ISSN 1363-1950. PMID 35762163. S2CID 250078610.
^ Magkos, Faidon (2020). “Protein-Rich Diets for Weight Loss Maintenance”. Current Obesity Reports. 9 (3): 213–218. doi:10.1007/s13679-020-00391-0. PMID 32542589. S2CID 219691446.
^ Dazıroğlu ME, Tek NA (2023). “Water Consumption: Effect on Energy Expenditure and Body Weight Management”. Current Obesity Reports. 12 (2): 99–107. doi:10.1007/s13679-023-00501-8. PMID 37036559.
^ Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J (2013). “Association between water consumption and body weight outcomes: a systematic review”. The American Journal of Clinical Nutrition. 98 (2): 282–299. doi:10.3945/ajcn.112.055061. PMID 23803882.
^ Chang T, Ravi N, Davis MM (2016). “Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009–2012”. Annals of Family Medicine. 14 (4): 320–324. doi:10.1370/afm.1951. PMC 4940461. PMID 27401419.
^ Müller, Timo D.; Blüher, Matthias; Tschöp, Matthias H.; DiMarchi, Richard D. (2022). “Anti-obesity drug discovery: advances and challenges”. Nature Reviews Drug Discovery. 21 (3): 201–223. doi:10.1038/s41573-021-00337-8. ISSN 1474-1784. PMC 8609996. PMID 34815532.
^ Mazaheri, Dr. Mehdi K. (19 September 2023). “How to Stop Rebound Weight Gain After Taking Semaglutide”. Dr. Mazaheri. Retrieved 19 September 2023.
^ Albgomi. “Bariatric Surgery Highlights and Facts”. Bariatric Surgery Information Guide. bariatricguide.org. Archived from the original on 6 December 2013. Retrieved 13 June 2013.
^ “Gastric bypass risks”. Mayo Clinic. 9 February 2009.
Source: Wikipedia
Nutrition Guidelines
Diet and exercise
The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise.[1] The World Health Organization recommends that people combine a reduction of processed foods high in saturated fats, sugar and salt,[2] and reduced caloric intake with an increase in physical activity.[3] Both long-term exercise programs and anti-obesity medications reduce abdominal fat volume.[4]
Self-monitoring of diet, exercise, and weight are beneficial strategies for weight loss,[1][5][6] particularly early in weight loss programs.[7] Research indicates that those who log their foods about three times per day and about 20 times per month are more likely to achieve clinically significant weight loss.[1][8]
Permanent weight loss depends on maintaining a negative energy balance and not the type of macronutrients (such as carbohydrate) consumed.[9] High protein diets have shown greater efficacy in the short term (under 12 months) for people eating ad libitum due to increased thermogenesis and satiety, however this effect tends to dissipate over time.[10]
^ a b c Varkevisser, R. D. M.; van Stralen, M. M.; Kroeze, W.; Ket, J. C. F.; Steenhuis, I. H. M. (16 October 2018). “Determinants of weight loss maintenance: a systematic review”. Obesity Reviews. 20 (2): 171–211. doi:10.1111/obr.12772. ISSN 1467-7881. PMC 7416131. PMID 30324651.
^ “World Health Organization recommends eating less processed food”. BBC News. 3 March 2003.
^ “Choosing a safe and successful weight loss program”. Weight-control Information Network. National Institute of Diabetes and Digestive and Kidney Diseases. July 2017. Retrieved 17 July 2020.
^ Rao, S; Pandey, A; Garg, S; et al. (2019). “Effect of Exercise and Pharmacological Interventions on Visceral Adiposity: A Systematic Review and Meta-analysis of Long-term Randomized Controlled Trials”. Mayo Clinic Proceedings. 94 (2): 211–224. doi:10.1016/j.mayocp.2018.09.019. PMC 6410710. PMID 30711119.
^ Burke, Lora E.; Wang, Jing; Sevick, Mary Ann (2011). “Self-Monitoring in Weight Loss: A Systematic Review of the Literature”. Journal of the American Dietetic Association. 111 (1): 92–102. doi:10.1016/j.jada.2010.10.008. PMC 3268700. PMID 21185970.
^ Steinberg, Dori M.; Tate, Deborah F.; Bennett, Gary G.; Ennett, Susan; Samuel-Hodge, Carmen; Ward, Dianne S. (2013). “The efficacy of a daily self-weighing weight loss intervention using smart scales and e-mail: Daily Self-Weighing Weight Loss Intervention”. Obesity. 21 (9): 1789–97. doi:10.1002/oby.20396. PMC 3788086. PMID 23512320.
^ Krukowski, Rebecca A.; Harvey-Berino, Jean; Bursac, Zoran; Ashikaga, Taka; West, Delia Smith (2013). “Patterns of success: Online self-monitoring in a web-based behavioral weight control program”. Health Psychology. 32 (2): 164–170. doi:10.1037/a0028135. ISSN 1930-7810. PMC 4993110. PMID 22545978.
^ Harvey, Jean; Krukowski, Rebecca; Priest, Jeff; West, Delia (2019). “Log Often, Lose More: Electronic Dietary Self-Monitoring for Weight Loss: Log Often, Lose More”. Obesity. 27 (3): 380–384. doi:10.1002/oby.22382. PMC 6647027. PMID 30801989.
^ Bayer, Sandra; Holzapfel, Christina (July 2022). “Carbohydrate intake – current knowledge on weight management”. Current Opinion in Clinical Nutrition & Metabolic Care. 25 (4): 265–270. doi:10.1097/MCO.0000000000000840. ISSN 1363-1950. PMID 35762163. S2CID 250078610.
^ Magkos, Faidon (2020). “Protein-Rich Diets for Weight Loss Maintenance”. Current Obesity Reports. 9 (3): 213–218. doi:10.1007/s13679-020-00391-0. PMID 32542589. S2CID 219691446.
Source: Wikipedia
Common Mistakes to Avoid
Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state. “Unexplained” weight loss that is not caused by reduction in calorific intake or increase in exercise is called cachexia and may be a symptom of a serious medical condition.
Source: Wikipedia
For more information about effective fitness for Weight Loss, consult with certified fitness professionals.
Related Fitness Guides
- Getting Started with Weight Loss: fitness Beginner’s Guide
- Weight Loss Guide: health Tips and Techniques
- Weight Loss Workout Guide: Best workout Exercises
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This post was generated by AI. Always consult with healthcare professionals before starting any new fitness program.
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