Slimming - Intentional Weight Loss

Intentional Weight Loss

Intentional weight loss refers to the loss of total body mass in an effort to improve fitness and health, and/or to change appearance.

Therapeutic weight loss, in individuals who are overweight or obese, can decrease the likelihood of developing diseases such as type 2 diabetes, heart disease, high blood pressure, osteoarthritis, and 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 can be beneficial in reducing the impact of diabetes and other health risks on an overweight or obese individual.

Weight loss occurs when an individual is in a state of negative thermodynamic flux: when the body is expending more energy (i.e. in work and metabolism) than it is consuming (i.e. from food or other nutritional supplements), it will use stored reserves from fat or muscle, gradually leading to weight loss.

It is not uncommon for some people who are at their ideal body weight to seek additional weight loss in order to improve athletic performance or meet required weight classification for participation in a sport. Others may be driven to lose weight to achieve a more attractive appearance. Being underweight is associated with health risks such as difficulty fighting off infection, osteoporosis, decreased muscle strength, trouble regulating body temperature and even increased risk of death.

There are many diet plans and recipes that can be helpful for weight loss. While some are classified as unhealthy and potentially harmful to general health, others are recommended by specialists. Diet plans are generally designed according to the recommended caloric intake, but the regimes that lead to most weight loss are those that promote physical activity. Many dietary programs 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, although weight loss is generally associated with some degree of change in lifestyle habits, or taking exercise. Many dietary strategies have been designed to meet the needs of individuals seeking to lose excess weight. Calorie-restriction strategies are one of the most common dietary plans. Daily calorie requirements vary depending on a number of factors including, age, sex, and weight-loss goals. For instance, nutritionists suggest that at least 1,200 calories should be consumed daily by women to maintain health; men need 1,500. These recommendations apply primarily to healthy people who seek weight loss for a better body tonus. However, those whose obesity places them at increased risk for type 2 diabetes, heart disease, or other conditions, may require a more restricted diet. In some cases, obese individuals may need temporarily to restrict their daily calorie intake to 800 or even 500. According to the U.S. Food and Drug Administration (FDA), healthy individuals seeking to maintain their weight should consume 2,000 calories per day.

According to the Dietary Guidelines for Americans 2010 Executive Summary, released on 31 January 2011, those who achieve and manage a healthy weight do so most successfully by being careful to consume just enough calories to meet their needs, and being physically active.

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. From the total number of allotted daily calories, it is recommended that 55% should come from carbohydrates, 15% from protein, and 30% from fats with no more than 10% of total fat coming from saturated forms. For instance, a recommended 1,200 calorie diet would supply about 660 calories from carbohydrates, 180 from protein, and 360 from fat. Some studies suggest that increased consumption of protein can help ease hunger pangs associated with reduced caloric intake by increasing the feeling of satiety. Calorie restriction in this way has many long-term benefits. After reaching the desired body weight, the calories consumed per day may be increased gradually, without exceeding 2,000 net (i.e. derived by subtracting calories burned by physical activity from calories consumed). Combined with increased physical activity, long-term low-calorie diets are thought to be most effective long term, unlike crash diets which can achieve short term results, at best. Physical activity could greatly enhance the efficiency of a diet. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.

Weight gain has been associated with excessive consumption of fats, sugars, carbohydrates in general, and alcohol. Depression, stress or boredom may also contribute to weight increase, and in these cases, individuals are advised to seek medical help. A 2010 study found that dieters who got a full night's sleep lost more than twice as much fat as sleep-deprived dieters.

The majority of dieters regain weight over the long term.