Most people occasionally lose weight. This occurs when you eat too much food and not exercise. Unintentionally, even intentional weight loss is rapid loss of 10 pounds (4.5 kg) OR more of your weight within 6 to 12 weeks or less without realizing the cause. Often, chronic digestive tract problems that decrease the absorption of nutrients and calories your body takes, including: diarrhea and constipation that are associated with prolonged fasting, chronic indigestion due to improper dietary habits, pregnancy, and excessive weight loss drugs. Also, people suffering from diseases such as diabetes and hyperlipidemia (high blood pressure) may experience rapid weight loss.
Why does your body get fat? Fat is used as a fuel source by your body. When you eat too much, your brain signals your body to burn fat for energy. If you eat a lot but get little exercise, your body does not have the time or energy to turn stored fat into energy. Consuming a low-fat diet is very different than exercising, it will not help you lose weight permanently.
Low-fat diets are designed to be temporary, or they are marketed as “diet foods” that can help you lose weight temporarily. You need to make changes in your eating habits permanently if you want to maintain a healthy weight or lose the weight you want to shed. Eating healthy, the right food at the right times is an effective weight loss strategy for many people. In fact, eating right for longer term weight loss results in long-term weight management.
To achieve long term healthy weight loss, you need to choose the foods you eat intelligently. Healthy choices include whole grains, vegetables, fruits, lean proteins, and unsaturated fats. A diet based on these choices is more likely to be sustainable over the long term than a short-term approach to weight loss. You should also make reasonable portion size changes to your meals. If you are overeating, you should learn to cut down or eliminate junk food and replace it with healthier choices such as low-fat milk, yogurt, or lean meats and whole-grain foods.
Weight loss and healthy weight loss do not happen overnight. If you have made healthy changes in your diet and physical activity for at least a year, you have started to slow your weight gain. You should continue to make adjustments in your eating and physical activity for the next two years to maintain your progress. The good news is that if you make smart dietary choices, your chances of long-term weight management increase dramatically. This is one of the reasons why many people who have started a healthy weight loss plan and maintained it for a year are still able to keep the weight off.
The best time to start a weight loss program is while you are still healthy. However, it’s important that you don’t lose momentum as you begin to lose weight because most diets don’t work for long. Once you have reached your desired weight, you may find that your weight loss program isn’t working as well as you expected. In this case, you should make a change in your diet and physical activity to see if it works better for you. If it does, then you can continue with your healthy weight loss program and make long term weight loss a reality.