5 Most Common And Fundamental Tips for Weight Loss

Weight Loss

When excess body fat gets accumulated in the body it may have a negative effect on health. This type of medical condition is called Obesity. Weight loss in individuals who are overweight reduces health risks and increase fitness. Weight loss can lead to a reduction in hypertension (high blood pressure).

Obesity increases the probability of various diseases, particularly cardiovascular diseases, type 2 diabetes, obstructive sleep apnea, certain types of cancer, osteoarthritis and depression.

The World Health Organization (WHO) predicts that overweight and obesity may soon replace more traditional public health concerns such as malnutrition and infectious diseases as the most significant cause of poor health. Obesity has been found to reduce life expectancy.

People gain excess weight most commonly due to excessive food intake and lack of physical activity. Obesity is a leading preventable cause of death worldwide, with increasing rates in adults and children. Obesity is one of the most serious public health problems of the 21st century. Obesity has now been classified as a disease by the American Medical Association.

Obesity is now a leading causes of preventable death worldwide. Since obesity is a very serious medical condition with many negative health effects. It becomes very important for us to prevent and eliminate it from our society.

Weight loss occurs when the body is spending more energy in work and metabolism than it is absorbing from food. It will then use stored reserves from fat or muscle, gradually leading to weight loss.

Desired loss in weight can be achieved through a combination of social changes and personal choices. Changes in diet and exercising are the main treatments of obesity. Quality of diet can be improved by reducing the consumption of energy-dense foods, such as those high in fat and sugars, and by increasing the intake of dietary fibers.

Below is a list of most common and fundamental ways which lead to weight loss.

1.Physical exercise
Physical exercises like Running, weight lifting etc. helps to enhance or maintain physical fitness and overall health. Doing regular physical exercise promotes an individuals growth and development. Exercising prevents aging, strengthening muscles and the cardiovascular diseases.

Physical exercise is one of the most effective tool for Weight Loss. It’s a proven fact that Frequent and regular physical exercise boosts the immune system and helps prevent cardiovascular disease, type 2 diabetes, and obesity.

Physical exercise may also help prevent stress and depression. It maintain steady digestion, which is very essential for maintaining body weight.

The practice of eating food in a regulated and supervised manner to decrease or maintain body weight is called Dieting. A Dieting plan is often used by those who are overweight or obese. Dieting in combination with physical exercise is very effective tool for reducing body weight.

Dieting also helps to maintain a stable body weight and improve health. Patients of diabetes practice dieting to maintain their blood sugar. The most effective food consumed by a person is any which reduces calorie consumption.

3.Low-fat diet
Low-fat diets are meant to reduce diseases such as obesity and heart attacks. When the amount of fat is reduced from the food, it becomes very easy to eliminate calories. Reducing total fat intake leads to reductions in caloric intake which helps in weight loss or less weight gain.
Carbohydrates and protein each provide four calories per gram while Fat provides nine calories per gram, so choosing low-fat foods makes it possible to eat a larger amount of food for the same number of calories. Limiting fat intake helps in preventing obesity. Due to their minimal detrimental effects, Low-fat diet are most commonly recommended by nutritionists.

4.Low-carbohydrate diets
Low-carbohydrate diets are dietary programs that restrict carbohydrate consumption. Low-carbohydrate diet helps in the treatment of obesity or diabetes. Low-carbohydrate diets are used to treat and prevent some chronic diseases such as including cardiovascular disease, metabolic syndrome, high blood pressure, and diabetes. Low-carbohydrate diet means sharply reducing consumption of desserts, breads, pastas, potatoes, rice, sweet, and foods rich in starch.

5.Weight loss drugs
Anti-obesity medicines or weight loss drugs are pharmacological agents that reduce or control weight. Weight loss drugs alter one of the fundamental processes of our body, weight regulation, by altering either appetite, or absorption of calories. However, the main treatment modalities for overweight and obese individuals remain dieting and physical exercise.
Mechanisms of action of Weight loss medicines
1.Appetite suppression.
2.Increase of the body’s metabolism.
3.Altering the body’s ability to absorb specific nutrients in food.
For some people exercise is not a viable option; for these patients, anti-obesity drugs can be a last option.

Only consume the necessary amount of calories to meet your needs and stay physically active everyday. This is the most effective way to maintain healthy body weight. In order for weight loss to be permanent, changes in diet and lifestyle must be permanent as well.


  1. The biggest issue I’ve encountered when athletes seek doctors’ advice for a healthy diet, they prescribe something ambiguous such as “regular exercise and eat a healthy diet.” What does regular exercise entail? More importantly, what does a healthy diet consist of? It would be so much helpful if doctors actually gave examples of what a healthy diet looks like. Instead they leave it up to the individual to figure it out themselves or to seek the help of a dietician. If doctors were truly concerned for your health and wanted to address the obesity issue, they would take the time to educate their patients on the elements of a healthy diet.

    I recommend these fairly simple principles to get you started:
    1. Avoid a lot of processed foods. Try to eat natural foods as much as possible. If you read the ingredients, and you can’t pronounce them you probably shouldn’t be putting that into your body.
    2. Weigh and measure your food. We tend to overeat simply because we avoid putting limits on our serving sizes. Easy way to fix that is to weigh and measure the food we eat. It’s a hassle at first, but once you get the hang of it it’s pretty simple.

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