Weight Loss and Maintenance Paper Example

Introduction

The rule of weight gain is as simple as energy consumption exceeds energy expenditure. Contrary, obesity, and overweight may result from a set of complex interactions among behavioral, genetic, and environmental factors. While thousands of weight-loss approaches, diets, devices, and potions are offered to the victims and the general public, researchers, practitioners, and the victims are still challenged on identifying a permanent, effective program for weight loss and maintenance. Only a smaller percentage of individuals are estimated to be losing weight and fortunately maintaining the loss.

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Evidence reveals that genetics plays a significant task in the etiology of overweight as well as obesity. However, the tremendous increase in obesity and overweight is also triggered by environmental and behavioral factors that collaborate to instigate individuals not to do physical activities. This research broadly discusses the strategies of weight loss maintenance and various exercise regimes for losing and maintaining weight.

Dietary Related Strategies

According to Sherwood et al. (2013), the main idea about related dietary strategies include, first, consumption of low carbohydrate provides the energy necessary for exercise. Second, high protein intake is necessary as it may increase the number of calories to be burnt. Lean protein like chicken and fish are preferred as they increase metabolic reaction. Next, drinking beverages with a lower content of sugar are encouraged as low sugar results to blood sugar levels thus minimize diabetes and high blood pressure.

Moreover, moderate fat consumption helps the body in metabolism thus influence body weight.

Additionally, getting enough sleep is equally vital in weight control. Poor sleep may result in the production of ghrelin hormone that may boost appetite besides increasing the risk of weight gain. Lastly, taking special foods meant for body maintenance is advisable as the food is supplemented with necessary nutrients that are essential for weight control and maintenance, (Pingitore et al. 916-922).

Conclusion

Healthy diets recommended are moderate fat foods, low glycemic index, and low carbohydrate, but their role in the prevention of weight gain is unclear.

Essential Facts about Weight Loss and Metabolism

Another idea by Jennifer Acosta Scott, 2015, suggests the following to be the most effective ways of weight loss maintenance: First, the higher the muscle, the higher the rate of metabolism in that more muscle mass leads to burning of more calories, even at rest. Second, according to Rao et al, men have a higher rate of metabolism due to both higher level of testosterone and muscles that trigger calorie burning, (479). Moreover, menopause reduces the metabolic rate in women at menopause drop the estrogen level, thus lower metabolic rate. Additionally, vitamin D may be consequential in bone formation, metabolism, or result to weight variation hence its deficiency leads to obesity.

Furthermore, when resting metabolic rate equally contribute to the balance of weight loss in that there is a significant amount of calories that are burnt hence the body may need a rest after a consistent task. Finally, the quantity of food consumed as well as the intervals of every meal will affect metabolism. Skipping some meals while taking the bulk of others may lead to higher insulin response and subsequent metabolic dysfunction.

Conclusion

In summary, a part from weight loss and maintenance, functional metabolism has many other benefits that impact on the physical health of individuals and consequent control of mood, sex-drive, hunger, and ability to manage stress.

Best Ways to Maintain Weight Loss

A third writer, Brianna Elliot, 2017, suggests the following strategies to be used in weight control: one, regular exercise is important to be considered as it burns off excess calories and increases metabolic rate. Individuals may achieve energy balance as a result of burning an equal amount of calories that they consume. In some instances, the higher physical activity may be necessary, probably every one hour a day, to maintain weight loss. Notably, physical exercise is the most important way for weight maintenance. Two, eating breakfast every day will also improve weight maintenance goals since there is general consumption of micronutrients and more fiber that are equally important in metabolism.

Next, weighing oneself regularly on the scale may be helpful since it gives individual knowledge of progress and motivates them on maintaining weight control behavior. People who check their weights regularly may consume fewer calories, which is vital in maintaining weight loss. Additionally, limiting consumption of carbs such as refined bread, fruit juices, and white pasta may maintain a weight loss of individuals. Foods lack natural fiber which promotes fullness thus they may lead to obesity and weight gain. Again, weight lifting is necessary as it reduces muscle mass and the subsequent impact on weight loss. Doing resistant training like lifting weight may preserve and improve metabolic rate. It is therefore recommended to train at least twice a week and balance all muscle groups for uniform improvement.

Lastly, preparation for setbacks is necessary for the journey of weight loss and maintenance. Skipping training sessions, unhealthy craving among others may change healthy eating, but, individuals may move and regain the usual plan, (Spark et al.74-82).

Conclusion

Brianna concludes that diets can be unrealistic and restrictive, which may influence weight gain. However, though the journey, sleep, exercise and mental health also play a significant role besides practicing simple habit that is easy to stick with.

Secrets of Successful Weight Maintenance

According to Barbara Brody, weight maintenance can be achieved by first, by developing self-driving motive, that is, a deeper and consistent value must drive individual desire to preserve the good health. It is important to gauge what is essential and has a direct impact on an individual's weight. Secondly, do not go it alone, for example, trying to team up with family, co-workers, friends, or weight loss support group as well as other experts. It directly gives logistical or emotional support and motive. Also, time to watch computer, television, or phone screen needs to be limited. Watching may lead to overreaction thus affects metabolism. Also, Barbara stresses on frequent checking of weight on the scale as it may help in planning on diet and exercise. Finally, individuals getting back to normal life after holidays, vacations, and stressful situations of life that individual may encounter.

Conclusion

Maintaining weight loss is quite challenging than losing weight itself. However, it is possible to maintain weight loss by following instructions from the experienced people on what to do and what not to do. Maintenance of body weight does not necessarily need food.

Weight Loss Maintenance Tips

Another idea from Shauna Reid, 2018, mentions the following as strategies that make individual maintain weight loss. First, do not be afraid. Joining unfamiliar territory of becoming slim, maintaining the situation, scare from other maintainers, or depression may all be challenges. The best step is to remain calm and keep doing it one day at a time. Second, keep performing what you are doing. It is advisable to keep planning for meals, scheduling exercise as well as drinking plenty of water. Also, ensuring that the methods used to maintain weight loss are sustainable in that, they are both enjoyable and realistic.

For example, according to Alharby et al, food or exercise should be satisfying rather than deprived and dull, (91-99). Also, it is advisable to tackle the demons, that is, understanding all underlying issues like emotional eating and coping up with them. Finally, reminding oneself of the benefits of becoming slim is necessary. An individual may celebrate for fitting smaller spaces, or smaller clothes is an achievement.

Conclusion

Shauna concludes that one may celebrate, admire, and cheer themselves for weight loss maintenance achievement to bring motivation and meaning of weight loss. Food and exercise diaries are encouraged to keep track of undertakings.

Analysis

In my research, I found several main ideas about 'Weight Loss and Maintenance' as listed below: regular exercise, taking sufficient water, taking a lot of protein, regular checking of weight, and eating breakfast every day may positively affect weight loss and maintenance.

First, several studies indicate that people who do exercise every day are capable of maintaining their body weight and live good health. Researchers also indicate that exercise combined with other lifestyle practices is very helpful. Secondly, hydration is equally important. The body should gain water as much as it loses since water provides the medium for metabolic activities. Equally, protein consumption is vital for a high amount of calories burned. Lastly, the regular taking of breakfast tends to encourage healthier habits like consuming more fiber and other micronutrients.

Original ResearchIn order to test reducing kilos in one week by doing physical exercise, I carried out the following experiment and tabulated the result as follows: First, I measured my original weight before running 2kilometers every morning as well as performing press-ups and another basic physical exercise such as attending a light gym, stretching muscles, and frog jumping. My diet remained constant except for the water consumption that I increased due to dehydration. I carried out the procedure every morning for seven days and tabulated the result.

Results

Initially, I was weighing 94kilograms. In the first two days of my exercise, my weight was constant, but when it reached the third day, my weight reduced by 0.2kilograms. On the 4th day, my weight reduced by 0.1 kilograms while on the 5th day it remained constant. On the 6th day, my weight dropped again by 0.1 kilograms and finally, the weight kept constant on the 7th day.

Conclusion

Exercise is very vital for loss of body weight however significant it is. For and an individual to maintain a loss of body weight, they need to be consistent on exercise and respect other requirements as stipulated by a therapist or an expert. The reduction in my weight of 0.4kilograms within a shorter duration may translate to a loss of significant kilos if I become consistent for the rest of my life.

Work cited

Alharbi, Muaddi, et al. "Long-term outcomes from Healthy Eating and Exercise Lifestyle Program for overweight people with heart disease and diabetes." European Journal of Cardiovascular Nursing 15.1 (2016): 91-99.

Pingitore, Alessandro, et al. "Exercise and oxidative stress: potential effects of antioxidant dietary strategies in sports." Nutrition 31.7-8 (2015): 916-922.

Rao, Preethi M., Daniel M. Kelly, and T. Hugh Jones. "Testosterone and insulin resistance in the metabolic syndrome and T2DM in men." Nature Reviews Endocrinology9.8 (2013): 479.

Sherwood NE, Crain AL, Martinson BC, Anderson CP, Hayes MG, Anderson JD, et al. Enhancing Long-term Weight Loss Maintenance: 2 Year Results from the Keep It Off Randomized Controlled Trial. Prev Med. 2013;56:171-7. [PMC free article] [PubMedSpark, Lauren C., et al. "Physical activity and dietary interventions in breast cancer survivors: a systematic review of the maintenance of outcomes." Journal of Cancer Survivorship 7.1 (2013): 74-82.