I really need to lose some weight. Geez. Most of us have blurted out this line at one point or another. Me, usually when I am stuffing my face.
There is no shortage of weight loss programs, products, diets, workout fads, shakes, bars, pills and the list goes on. One would think that we would all be skinny by now. Yet, obesity is getting worse.
Type “weight loss” into any search engine and you will get endless articles. I just wanted to add to the pile (kidding!). The truth is, the science of weight loss is very murky but many people claim to be experts. This article aims to give you a solid foundation, so you can wade through the empire of weight loss industry.
- Weight loss is simple, in theory. It is a basic math equation. In practice, it is hard work.
- Calorie in more than calorie out = weight gain.
- Calorie in less than calorie out = weight loss.
- Your goal: SLOW and STEADY weight loss. Extreme weight loss using extreme measures never last because you are most likely losing water and muscle (a.k.a your fat burning machine).
- The key ingredient is sustainability. If you cannot imagine yourself doing a diet or workout (or a version of it) for the rest of your life, do NOT do it. For eg. Liquid diet (really?), super low calorie (can I say hungry?), work out 4 hours a day (#respect), just to name a few.
- “Abs are made in the kitchen”. What you eat has more effect on your weight than working out. There is only so much you can work out.
- Body mass index (BMI)= a standardized way to compare “fatness”.
- Waist circumference= Measurement of your waist while standing, just above the hipbone, right after you exhale.
- 1 pound of fat = 3500 calories (in the lab). How much weight you actually lose, and how fast you lose it, depends on a lot of factors eg. Body composition, basal metabolic rate, age, gender, medical conditions etc. As long as you are losing, you are on track.
- Do not aim for perfection and ditch the all-or-nothing mentality. Aim to be good most of the time. And get back on the proverbial wagon ASAP!
WHAT IS HEALTHY WEIGHT
- Healthy = BMI < 25
- Overweight = BMI of 25- 29.9
- Obesity = BMI of ≥30
- Severe/morbid obesity = BMI ≥40 (or ≥35 with obesity related diseases).
- Waist circumference of ≥40 inches for men and ≥35 inches for women is considered dangerous.
By now, hopefully you are intrigued enough to ask, “but how” ? Introducing WEIGHT LOSS( Part 2)! It will unravel the nuts and bolts for this lifelong journey. Let’s roll up our sleeves and kick some butt!!