Updated: Oct 28, 2020
Weight loss is a topic which has intrigued a majority of the population since time immemorial. The quest to look good and achieve ideal weight is not restricted to a particular geography , as per googletrends it is one of the most searched topic the world over. There have been countless researches, books, articles which are already available on weight loss, so an obvious questions rises, how different this article is going to be ? Well the article is different on 3 major counts:
1) The concept of weight loss is explained in detail along with other related terms, which you must know, before embarking on this journey,
2) We are not talking about crash dieting, rather a sustainable balance diet which an average person can follow and stick around,
3) I have personally followed this process and seen the results coming through.
The process being shared here is the one that has worked for me in terms of favourable outcome over the years. Just to give a background, like an average Indian I am also a foodie who relishes paranthas, puris,chole bathure, pizza etc.I also have a tendency to put on weight, just like rest of us(excluding a lucky few who struggle with putting on weight instead of loosing it).In my view, if I can do it then anyone can..So let’s get started and see for yourself, what’s in store for you.
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Table of Contents
#1.Concept of weight loss
#2.Weight loss principle
#3.Understanding the Key terms associated with Diet and nutrition
#4.5 Easy steps to lose weight with example
#5.General Dietary Guidelines & weight loss friendly foods
# 7.Resources(Diet Calculator)
#1.Concept of weight loss
Before jumping the gun and starting on the weight loss journey, its important to understand the science behind it.
Weight loss is primarily a function of two broad parameters-Diet(80%) & work-out(20%).Meaning, what we eat is much more important than what kind of physical activity we are engaged in. This is also contrary to the popular belief that, if you are working out or physically active then you can eat anything.
#2.Weight loss Principle
The basic principle of weight loss is to consume less calories, then you burn during the day or alternatively burn more calories then you consume.It doesn’t means that you should starve yourself .With starving you may loose weight, but it won’t be sustainable and has its own side effects.What we are talking about is mindfull eating rather than emotional eating.This can be decided by answering 3 basic questions:
1.What is the daily calorie requirement of our body ?
2.How much to eat?
3.What to eat ?
4.When to eat ?
5.How to create calorie deficit ?
As we move along, we will be dwelling on various aspects to finally answer these questions.
#3.Key Terms associated with Nutrition & Weight-Loss
What is calorie?
A Calorie is a unit of energy. In nutrition and dietary terms, it specifies the units of energy which an individual will gain on consumption of particular food item. In simple terms, human body requires energy to function, which is measured in calories.The input source of this energy is food, hence the nutritional value of the food is referred or measured in calories.
What are nutrients ?
Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes. There are six major nutrients: Carbohydrates (CHO), Lipids (fats), Proteins, Vitamins, Minerals, Water
What are the macronutrients ?
Macronutrients are nutrients that provide calories or energy and are required in large amounts to maintain body functions and carry out the activities of daily life. There are three broad classes of macronutrient: proteins, carbohydrates and fats.
What is Body Mass Index(BMI)
Body mass index is a common tool for deciding whether a person has an appropriate body weight. As per NIH, it measures a person’s weight in relation to their height.
BMI=Weight in Kg/Height*Height(In metres)
According to the National Institutes of Health (NIH):
A BMI of less than 18.5 means that a person is underweight.
A BMI of between 18.5 and 24.9 is ideal.
A BMI of between 25 and 29.9 is overweight.
A BMI over 30 indicates obesity
What is BMR ?
BMR(Basal Metabolic Rate)-BMR is the minimum number of calories required to perform basic functions while the body is at rest.For further ease of understanding, it can also be referred as calories burnt by human body while at rest. Anything that results in an increase to your metabolic rate will increase your BMR. This includes exercise, stress, fear and illnesses.Your BMR is relative to body mass, age, weight and height. It is also affected by your gender; as it widely regarded that men need more calories than women.
There are 2 formulae used to calculate BMR, in [kcal / 24hrs] for men and women respectively:
BMR for Men = 66.47 + (13.75 * weight [kg]) + (5.003 * size [cm]) − (6.755 * age [years])
BMR for Women = 655.1 + (9.563 * weight [kg]) + (1.85 * size [cm]) − (4.676 * age [years])
An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things
What are Maintenance Calories?
The daily calorie intake required to maintain your current weight is referred to as maintenance calories.
Once you’ve calculated your BMR, this is then put into the Harris Benedict Formula , which calculates your total calorie intake required to maintain your current weight. Maintenance calorie requirement depends on your daily physical activity level and is calculated as under:
§ Little/no exercise: BMR * 1.2 = Total Calorie Need
§ Light exercise: BMR * 1.375 = Total Calorie Need
§ Moderate exercise (3-5 days/wk): BMR * 1.55 = Total Calorie Need
§ Very active (6-7 days/wk): BMR * 1.725 = Total Calorie Need
§ Extra active (very active & physical job): BMR * 1.9 = Total Calorie Need
What is Ideal Body Weight ?
Ideal body weight is the optimal weight associated with maximum life expectancy for a given height. Before the use of BMI to quantify obesity, TBW above 20% of IBW was defined as being obese.
Formula for Ideal Body Weight Calculation
Ideal Body Weight for Men=50+(0.91*(Height in CM-152.4))
Ideal Body Weight for Women= 45.5+(0.91*(Height in CM-152.4))
#4. 5 Easy Steps to Lose Weight
Having understood the key terms, its time to go through the step by step procedure to be followed for Weight loss, with the help of an illustration.
Example :- Mohit is a 20 year old male with height of 5.6 inches(167 Cm or 1.67 metre).His Current weight is 73 Kg(161 pounds).He is a student in DU and currently preparing for CAT exams. Sedentary lifestyle and lock down due to COVID-19 has further compounded his weight problems. He wants to loose weight but is not sure how to go about it.
Let’s help Mohit to loose weight following our procedure as under.
Step 1: Determine the Ideal Body Weight for Mohit, using the formula mentioned below: