How can I lose weight?

Losing weight is one of the most pressing health concerns for many people. People gain weight by expending more energy than they expend. However, other factors such as genetics, metabolism, hormones, type of diet, body type and lifestyle also play a role. This article discusses the reasons for weight loss, the most effective methods, and medical interventions.

Fresh Splash/Getty Images obesity Health experts around the world now consider obesity to be an epidemic. At least 2.8 million people die each year from being overweight. According to the Centers for Disease Control and Prevention (CDC), from 2017 to 2018, the U.S. adult obesity rate was 42.4%. Obesity affects some groups more than others. According to the CDC, 49.6% of non-Hispanic black adults are obese, followed by 44.8% of Hispanic adults, 42.2% of non-Hispanic white adults, and 17.4% of non-Hispanic Asian adults. Health risks of being overweight include: high risk of diabetes stroke certain types of cancer Why are you losing weight? There are many reasons for weight loss. Appearance: Some people find that losing weight makes them look more attractive and healthier. Confidence and body image: Some overweight or obese people are uncomfortable with their appearance. General health: Maintaining a healthy weight can improve your overall health and help prevent diseases such as type 2 diabetes. Special requirements: For example, symptoms of sleep apnea and his type 2 diabetes may improve or disappear when the excess weight is lost. Fitness: A weight loss program that includes exercise will increase your energy and stamina and keep you in shape. Sports competition: In some sports such as boxing, for example, some people try to control their weight to stay within the existing weight class. Fertility: Fertility treatments appear to be more effective if women with obesity or polycystic ovary syndrome (PCOS) lose weight before treatment. diet Many diet plans claim weight loss. It can be difficult to know if they are true. Some are evidence-based, safe and effective, others are not. Many health professionals, nutritionists and nutritionists agree that the best results are usually obtained when a healthy weight loss diet is combined with physical activity, especially over the long term. This 2017 article describes nine popular diets reviewed by experts. It's not always possible to know how effective a diet is. Calories Many factors determine how many calories a person should eat per day to lose weight. Some of these factors include: desired weight loss desired speed of weight loss age sex Below are the daily calorie recommendations for adults from the U.S. Department of Agriculture (USDA). Daily recommended calorie consumption for males: Age 19-20 Sedentary: 2,600 Moderately active: 2,800 Active: 3,000 Age 21-30 Sedentary: 2,400 Moderately active: 2,600-2,800 Active: 3,000 Age 31-50 Sedentary: 2,200-2,400 Moderately active: 2,400-2,600 Active: 2,800-3,000 Age 51+ Sedentary: 2,000-2200 Moderately active: 2,200-2,400 Active: 2,400-2,800 Daily recommended calorie consumption for females: Age 19 to 30 years Sedentary: 1,800 to 2,000 Moderately active: 2,000 to 2,200 Active: 2,400 Age 31-50 years Sedentary: 1,800 moderately active: 2,000 Active: 2,200 Age 51+ years Sedentary: 1,600 Moderately active: 1,800 Active: 2000 to 2,200 If a person wants to lose weight, they should consume fewer calories than the amounts listed above. It is important to follow a healthy, well-balanced diet. A person should check with a dietitian, nutritionist, or doctor, if possible, before changing their diet. A person should ensure that the ratio of carbohydrates, proteins and fats is appropriate for good health. Continue reading: Is fat good for you? What are carbohydrates? What is protein Improper nutrition and malnutrition can occur regardless of calories, so your nutrition plan should be balanced in terms of nutrients. An unbalanced diet can lead to depression and loss of motivation. Once you reach your goal weight, you should gradually increase your daily calorie intake until you reach your "maintenance weight" figure. weight control A balanced diet combined with regular exercise can help you keep your weight under control. If a person gets enough sleep, it can also help them control their weight.In his 2018 review by Trusted Source, disturbed sleep can lead to increased appetite, cravings, and decreased motivation for physical activity. states that there is scientific evidence that There are many ways to control your weight after losing weight. Some useful options are: Avoid restricted diets: Excessive calorie restriction can slow your metabolism and alter the hormones that regulate your appetite. This can lead to weight gain. exercise: A 2013 study showed that 200 minutes of exercise per week can help maintain weight loss. Eat More Protein: Protein makes you feel full and reduces hunger. Be careful with carbs: Some studies have found that a low-carbohydrate diet may help maintain weight after weight loss. weight and health Some medical experts and researchers believe that dieting and weight loss efforts can lead to further weight gain and worsening health conditions. Summary If a person wants to lose weight, there are many factors to consider, such as age, sex, diet, activity level, and health conditions. Health professionals have found that reducing calories, exercising, eating a healthy and balanced diet, and getting enough sleep can help people lose weight. In some cases, a person may benefit from surgery, such as bariatric surgery, to lose weight. In some cases, too much weight loss can be problematic for a person’s health. A person should check with a medical professional, if possible, before changing their diet and exercise routine.