These FAQs provide basic information and related resources for common food and nutrition questions. All answers are based on experts view and research results.
Frequently Asked Questions
As you know, we all need some body fat. But, if stored fat is excessive it will increase the risk of diseases like heart disease, diabetes, etc. This is particularly more harmful if the excess fat is in the abdominal area. To lose this excess weight and stored body fat you need a combined plan for behavior change with calorie reduction and increased physical activity.
Yes, you need to exercise. Physical activity is a key component to sound body and mind. Exercise helps you to achieve the appropriate calorie balance. Research finds that, people who exercise regularly more likely to keep the weight from coming back after losing weight. Regular physical activity also brings mental freshness.
Falling off the rails is not the issue, it will happen regularly. Most important is you can’t break habits without forming new ones. If you take something out of your life, there is a vacuum. And when there’s a vacuum, it’s easy for your old habit to come back and fill it. Remember that the longer you do something the more entrenched it becomes as a habit. So, create a new good habit and replace the old bad habit with new.
Some expert says daily weighing is valuable to people trying to lose weight or prevent weight gain. But, weighing in daily can make you crazy said by other experts. They also say daily weighing can be misleading. Anne M. Fletcher, M.S., R.D., L.D. says “You need to create a deficit of 3,500 calories to lose 1 pound, which doesn’t happen on a day-to-day basis.” The best recommendation is weighing once a week.
Weight loss varies based on a variety of factors such as your age, sex, medical condition, activity level and degree of obesity. These factors will determine the rate at which you lose your weight. You should expect to lose 6%-8% of your body weight each month.
Regular exercise benefits nearly every organ in your body. Exercise is essential for a healthy heart and brain and has been linked to a longer life. Physical therapist Rick Olderman says, “The best way to lose weight is to exercise consistently”. He also added, “Remember, weight loss is a marathon, not a sprint.” So consistency is more important than time. However, experts suggest at least 30-45 minutes of moderate activity a day is ideal for losing weight.
The factor is that having time is not the issue; it is how you make time to exercise. Even, many of the busiest people in the world exercise daily and it is the first thing to go into their diary, not the last or lowest priority. You may not have time to exercise frequently, but you can make time for exercise if you want. Remember, exercise is the key to the success of weight loss.
It will depend on your age, sex and degree of obesity. For your calculation, you should know that a deficit of 3500 calories will reduce one pound weight. You can have a target of 500 or 1000 calories basing on your situation.
Body mass index (BMI), is a way to help you figure out if you are at a healthy weight for your height. BMI is a number based on your weight and height. In general, the higher the number, the more body fat a person has. BMI is used to broadly define different weight groups in adults 20 years old or older. Following are the category for BMI:
Underweight: BMI is less than 18.5
Normal weight: BMI is 18.5 to 24.9
Overweight: BMI is 25 to 29.9
Obese: BMI is 30 or more