Is Weight Loss Unhealthy?
Obesity is one of the most prevalent health issues in America today with staggering numbers of 2 out of every 3 American adults either overweight or obese. The very word, “obese” seems to be a stereotype associated with Americans, often in the form of memes that tease at the idea. However, obesity is a real problem, as it increases risks of cardiovascular diseases, diabetes and other severe health concerns. Because of this, many people are seeking out ways to lose weight in order to maintain a healthy lifestyle, and in this video, we will explore the science behind effective weight loss.
Before we dive into how to lose weight, let's get some background on the topic. According to the National Library of Medicine, the idea of weight loss is simple: Energy expenditure exceeding energy intake. This can mean intaking less calories per day, increasing the frequency of physical activities or adapting to a more active lifestyle. However, one’s body often fights back after detecting sudden weight loss in the body. Appetite hormones, such as PYY, cholecystokinin, amylin, insulin and leptin can change and contribute to weight regain by sending signals to the brain and urging the person to intake more calories, even though the person might not actually need it.
Now you might be thinking to yourself: weight loss seems like a hard thing to achieve. If you have previous experiences with attempting to lose weight, then you have probably experienced the difficulty of maintaining your weight loss routine, but weight loss might be easier to achieve than you think . Metabolism is a process in your body that keeps you alive, and 70% of the calories you burn everyday are used just to keep you alive, while the other 30% goes into digesting food and performing daily tasks. This means that the average person loses about 2000 to 2400 calories per day, with the possibility to burn 200 more if you perform intense workouts.
See? Burning calories isn’t that hard, because you burn the most calories just by existing! That said, the best way to lose weight would still be to combine a variety of strategies that include diet control and physical activities. Cardio exercises, especially high intensity cardio in short increments, can be extremely beneficial. For example, lifting weights increases muscle mass, and the more muscle a person has, the more calories they burn when they are stagnant. Participating in physical activities in offseasons can also be beneficial. Since losing weight means less calorie intake and worse physical performances, training in offseasons can help build resilience in the body so that ideal performance can be maintained at other times.
Physical activities are of course effective, but changing your diet is just as important. For example, sugar, also called “empty calories”, has no nutrition or benefit for overall physical performance and should be reduced as intake. Sodium intake should also be decreased , as they increase the amount of water retained in the body, which can potentially add weight to your body. On the other hand, fiber and protein are foods that you should consume more often. Fibers are sustainable nutrients that don’t weigh much, and they keep you full for a long period of time, which is crucial for weight loss (These include avocados, non-starchy vegetables and nuts). Eating protein burns many calories during digestion as well as maintaining the feeling of fullness.
Weight loss is not an easy feat, however with the time, dedication, and knowledge of our body’s biological processes, one can shift their body’s health towards a positive direction.