Weight loss Intentional weight loss 

Intentional weight loss refers to the loss of total body mass in an effort to enhance fitness & health, & to change appearance.

Therapeutic weight loss, in individuals who are overweight or obese, could decrease the likelihood of developing diseases such as diabetes, heart disease, high blood pressure, osteoarthritis, & certain types of cancer. While being overweight had been thought to be linked to stroke there is no strong evidence to support that link.

Attention to diet in particular could be beneficial in reducing the impact of diabetes & other health risks of an overweight or obese individual.

Weight loss occurs when an individual is in a state of negative energy balance - when the body is exerting more energy than it is consuming , it will use stored reserves from fat or muscle, gradually leading to weight loss.

It is not uncommon for some people who are currently at their ideal body weight to seek additional weight loss in order to enhance athletic performance, and/or meet required weight classification for participation in a sport. However, others might be driven by achieving a more attractive body image. Notably, being underweight is associated with health risks such as difficulty fighting off infection, osteoporosis, decreased muscle strength, trouble regulating body temperature & even increased risk of death.

There are many diet plans & recipes that could be helpful for weight loss. While some are classified as unhealthy & potentially harmful to one's general health, others are recommended by specialists. Diet plans are generally designed according to the recommended caloric intake but it is important to note that the most successful diets are those that simultaneously promote physical activity. There are many dietary programs that claim to be efficient in helping overweight individuals to lose weight with no effort. However, the long-term efficacy of these plans is questionable.

Intentional weight loss is, in most cases, achieved with the help of diets since dietary restriction is generally more manageable than making a significant change in one's lifestyle or beginning to practice a sport. In that regard, a wide variety of dietary strategies have been designed to meet the needs of individuals seeking to lose excess weight. Calorie-restriction strategies are 1 of the most common dietary plans. Notably, daily calorie consumption for dietary purposes vary depending on a number of factors including, age, gender, weight loss goals, & many more. For instance, nutritionists suggest that a minimum of 1,200 daily calories should be consumed by women in order to maintain health. The daily calorie consumption by men, on the other hand, could approach 1,500. It is important to note that these recommendations primarily target relatively healthy individuals who seek weight loss for a better body tonus. However, individuals whose obesity places them at an increased risk for diabetes, heart disease, or other conditions, might follow a more strict diet, but only under the close monitoring of a physician and/or specialist. In some cases, obese individuals might need to restrict their daily calorie intake to 800 or even 500. According to the U.S. Food & Drug Administration , healthy individuals seeking to maintain their weight, should consume 2,000 calories per day.

According to the Dietary Guidelines for Americans, 2010 Executive Summary, which was released on January 31, 2011, those that achieve & manage a healthy weight do so most successfully by being continuously vigilant in taking in only the amount of calories that meet their needs & with physical activity.

Low-calorie regimen diets are also referred to as balanced percentage diets. Due to their minimal detrimental effects, these types of diets are most commonly recommended by nutritionists. In addition to restricting calorie intake, a balanced diet also regulates macronutrient consumption. Therefore, from the total number of allotted daily calories, 55% should come from carbohydrates, 15% from protein, & 30% from fats with no more than 10% of total fat coming from saturated forms. For instance, a 1,200 calorie diet would consist of no more than 660 calories from carbohydrates, 180 from protein, & 360 from fat. Although counting calories seems difficult altogether, the long term benefits of calorie restriction are many. After reaching the desired body weight, the amount of calories consumed per day might be increased gradually, without exceeding 2,000 net . Combined with increased physical activity, low-calorie diets are thought to be most effective long term, unlike crash diets which could achieve short term results, at best. Physical activity could greatly enhance the efficiency of a diet. The healthiest weight loss regimen, therefore, is 1 that consists of a balanced diet & moderate physical activity.

The golden rule in weight loss is to avoid foods that are high in sugars, which contribute to increased body mass & are detrimental to the overall health. Further, weight gain has been associated with excessive alcohol consumption. Depression, stress or boredom might also contribute to weight increase, & in these cases, individuals are advised to seek medical help. A 2010 study found that dieters who got a full night's sleep more than doubled the amount of fat loss compared to sleep-deprived dieters.