Shobha.sPhysical Education Director

Govt. First Grade College

Bidadi

• Weight loss, in the context of medicine, health or physical fitness is a reduction of the total body mass due to a mean loss of fluid obesity is one of the endemic all over the world.

Weight loss

• Accumulation of excessive fat in the body due to unusual diet is the major reason of obesity today people all over the globe are desperately willing to loose their weight by any means.

• Weight loss the reduction in the total weight of the body by removing the extra fat accumulated in the body.

Definitions

• Weight loss: Weight loss is adecrease in body weight resultingfrom either voluntary (diet,exercise) or involuntary (illness)circumstances. Most instances ofweight loss arise due to the lossof body fat.

Types of weight Loss

• Intentional

•Unintentional

Types of weight Loss

Intentional

• Most of the times when a person suffers from obesity, need of weight loss arises that leads to use of several means to loss weight is called intentional. Weight loss as the person is doing it intentionally.

Unintentional

• Moreover many times there is a state of weight loss due to some chronic diseases due to which a person starts losing his weight this kind of situation can be seen most commonly in a person suffering from cancer, aids, diabetes and many others weight loss due to such a reason is called un intentional weight loss. Where a person is getting his weight reduced unwilling.

How to lose a weight(Fast and safe)

• Trying to figure out how to lose weight fast and safe can be confusing and overwhelming.

• But if you want to lose weight fast and care about your health you definitely need to know how to lose weight fast and safe with out pills.

• While weight lose is not complicated (its simply calories in minus calorie-out )

How to lose a weight fast and healthy is not so simple. Here`s our 11 steps plan for how to lose weight fast naturally , it starts with basics like.

❖Make a commitment❖Eat only healthy foods ❖Consume fewer calories❖Get super quality nutrition❖Exercise enough every day.

And while slow weight loss tends to be more permanent. It`s still definitely possible to lose weight fast. But how fast is fast and how fast is safe?

• 11 steps for How to lose fast naturally

you could loose 20 pounds of water in the first week But that’s not fat. it takes approximately 3500 calories to add or subtract a pound of body fat . So for each 500 fewer daily calories, you lose about a pound a week.

1. Reduce calories per pound:- if you currently eat 2700 calories a day by cutting down to 1200 daily calories, you could possibly lose 3 pounds a week . But never average less than 1000 to 1200 calories a day.

2. Eat small meals more often:- eating every 2 -3 hours helps you keep blood sugar stable, avoid ravenous hunger and make healthier choices.

3.Manage time for weight loss:-learning how to loss weight loss, safe and healthy is major project that takes management and focus.

4.Include more fiber:-by filling upon high fiber food there are low in calories, you can satisfy you hunger and feel full on less food.

5. Keep a daily written records :- tracking calories, exercises and emotion in a weight loss journal, keeps you accurate and accountable.

6. Exercises and more active:-since physical activity burns calories and muscle burns more calories than fat.

including exercise and weight training in your lose fast plan will help you lose weight faster.

7. Keep your eyes on the prize :-on the bottle ground for how to lose weight fast , its “lose weight” v/s “eat what I want” to win the battle, make “lose weight” the stronger opponent through visualization.

8.Drink pure calorie –free water :- a high water in take fills you up carries nutrients to cells and detoxifies your body .

So drink at least 8 glasses a day.

9.Choos the healthiest food :- studies show a low calorie diet is much healthier as long as you are eating the healthiest food . This includes plenty of fresh fruits and vegetables good quality low fat, high protein foods

and enough good fat with limited bad fats.

10. Stop feeding your emotion:- hunger is generally not the cause of over eating. Emotions are, so to lose weight fast or slow its absolutely

necessary to learn how to stop emotional eating and over eating.

11. Avoid sweet and salty foods:- salt and sugar cause water retention and cravings, stick with low sodium and

low glycemic foods.

Conclusion

There is no miracle that can lead to sudden weight lose. Weight loss is a continuous process that needs to be followed on a regular basis. The basic mantra of weight loss is stick to a highly restricted diet. This can help you to reduce some weight significantly. More over, with the intake of calories our body needs to consume that so that no extra fat is left to accumulate. for this you should increase your activity level to increase the amount of calories that you expend. Thus leaving no extra fat to accumulate.