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WEIGHT
LOSS, LOSE WEIGHT, 5 DAY WEIGHT LOSS PROGRAM
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ABOUT WEIGHT LOSS   Weight loss, in the context of medicine or health or physical fitness, is a reduction of the total body weight, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue. It can occur unintentionally due to an underlying disease or can arise from a conscious effort to improve an overweight or obese state. Unintentional weight lossPoor management of type 1 diabetes mellitus, also known as insulin-dependent diabetes mellitus (IDDM), leads to an excessive amount of glucose and an insufficient amount of insulin in the bloodstream. This triggers the release of triglycerides from adipose (fat) tissue and catabolism (breakdown) of amino acids in muscle tissue. This results in a loss of both fat and lean mass, leading to a significant reduction in total body weight. Note that untreated type 1 diabetes mellitus will usually not produce weight loss, as these patients get acutely ill before they would have had time to lose weight. Myriad additional scientific considerations are applicable to weight loss: physiological and exercise sciences, nutrition science, behavioral sciences, and other sciences. One area involves the science of bioenergetics including biochemical and physiological energy production and utilization systems, that is frequently evidence of diabetes, and ketone bodies, acetone particles occurring in body fluids and tissues involved in acidosis, also known as ketosis, somewhat common in severe diabetes. In addition to weight loss due to a reduction in fat and lean mass, illnesses such as diabetes, certain medications, lack of fluid intake and other factors can trigger fluid loss. And fluid loss in addition to a reduction in fat and lean mass exacerbates the risk for cachexia. Infections such as HIV may alter metabolism, leading to weight loss. Hormonal disruptions, such as an overactive thyroid (hyperthyroidism), may also exhibit as weight loss. Recent research has shown fidgeting to result in significant weight loss. Intentional weight lossIntentional weight loss refers to the loss of total body mass in an effort to improve fitness, health, and/or appearance. Therapeutic weight loss, in individuals who are overweight or obese, can decrease the likelihood of developing diseases such as diabetes, heart disease, high blood pressure, stroke, osteoarthritis, and certain types of cancer. Attention to diet in particular can be extremely beneficial in reducing the impact of diabetes and other health risks of an expanding waist. Weight loss occurs when an individual is in a state of negative energy balance. When the body is consuming more energy (i.e. in work and heat) than it is gaining (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 currently at their ideal body weight to seek additional weight loss in order to improve athletic performance, and/or meet required weight classification for participation in a sport. However, others may be driven by achieving a more attractive body image. Consequently, 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. Therapeutic weight loss techniquesThe least intrusive weight loss methods, and those most often recommended by physicians, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. Physicians will usually recommend that their overweight patients combine a reduction of processed and caloric content of the diet with an increase in physical activity. Other methods of losing weight include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume. Medicines with herbs such as Fucus vesiculosus are popular. Finally, surgery (i.e. bariatric surgery) may be used in more severe cases to artificially reduce the size of the stomach, thus limiting the intake of food energy. Crash dietingA crash diet refers to willful nutritional restriction (except water) for more than 12 hours. The desired result is to have the body burn fat for energy with the goal of losing a significant amount of weight in a short time. However, the body reacts by preserving fat stores and burning lean muscle tissue, such that this is a poor strategy for intentional weight loss. Crash dieting is not the same as intermittent fasting, in which the individual periodically abstains from food (e.g., every other day). Weight loss industryThere is a substantial market for products which promise to make weight loss easier, quicker, cheaper, more reliable, or less painful. These include books, CDs, cremes, lotions, pills, rings and earrings, body wraps, body belts and other materials, not to mention fitness centers, personal coaches, weight loss groups, and food products and supplements. US residents in 1992 spent an estimated $30 billion a year on all types of diet programs and products, including diet foods and drinks. Between $33 billion and $55 billion is spent annually on weight loss products and services, including medical procedures and pharmaceuticals, with weight loss centers garnering between 6 percent and 12 percent of total annual expenditure. About 70 percent of Americans' dieting attempts are of a self-help nature. Although often short-lived, these diet fads are a positive trend for this sector as Americans ultimately turn to professionals to help them meet their weight loss goals. WHAT IS DIETING Dieting is the practice of ingesting food in a regulated fashion to achieve or maintain a controlled weight. In most cases the goal is weight loss in those who are overweight or obese, but some athletes aspire to gain weight (usually in the form of muscle) and diets can also be used to maintain a stable body weight. Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie. A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 2–4 kilogram weight loss in all studies. At two years all diet types cause equal weight loss irrespective of the macronutrients emphasized. Types of dietingThere are several kinds of diets:
In children and young adultsReceiving adequate nutrition through a well-balanced diet is crucial during childhood and adolescence. Some diets can deprive the body of necessary nutrients, for instance lipids. In addition, there are some indications that the harmful effects of starvation or extreme dieting during adolescence exceed the expected benefits, sometimes even leading to increased weight gains. Research shows that putting children on starvation or extreme diets can be harmful. The brain is unable to learn how to correlate taste with nutritional value, which is why such children may consistently overeat later in their life despite adequate nutritional intake. ThermoregulationAs endotherms, humans expend energy to maintain our blood temperature at body temperature, which is approximately 37 °C (98.6 °F). This is accomplished by metabolism and blood circulation, by shivering to stay warm, and by sweating to stay cool. In addition to thermoregulation, humans expend energy keeping the vital organs (especially the lungs, heart and brain) functioning. Except when sleeping, our skeletal muscles are working, typically to maintain upright posture. The average work done just to stay alive is the basal metabolic rate. Physical exercisePhysical exercise is an important complement to dieting in securing weight loss. Aerobic exercise is also an important part of maintaining normal good health, especially the muscular strength of the heart. Though the energy for muscle activity is primarily derived from the glycogen stored in the body, continued activity results in an increased use of the fatty acids as well. After the available glycogen stores are exhausted, fatty acids alone are used. It is often recommended that muscle activity be maintained for 20 minutes or more for increased usage of fatty acids. The energy burnt during physical exercise has only a limited effect on weight loss, since an hour of aerobic exercise for a man in reasonable physical shape would burn about 2 megajoules (500 kilocalories), which is equivalent to only 60 grams (2 oz) of fat. Both aerobic and anaerobic exercise would increase the basal metabolic rate (BMR) for some time after exercising. This leads to an additional caloric loss. Fat loss versus muscle lossWeight loss typically involves the loss of fat, water and muscle. Overweight people, or people suffering from obesity, typically aim to reduce the percentage of body fat. Additionally, as muscle tissue is denser than fat, fat loss results in increased loss of body volume compared with muscle loss. Reducing even 10% body fat can therefore have a dramatic effect on a person's body shape. To determine the proportion of weight loss that is due to decreased fat tissue, various methods of measuring body fat percentage have been developed. Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is "0.8 grams per kilogram of body weight for adults." Excessive protein intake, may cause liver and kidney problems and may be a risk factor for heart disease. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, it has only been shown that these diets are dangerous in individuals who already have kidney and liver problems. Energy obtained from foodThe energy intake from food is limited by the efficiency of digestion and the efficiency of utilization. The efficiency of digestion is largely dependent on the type of food being eaten, while efficiency of utilization is affected by individual factors, including body weight and hormones. The effects of chewing, especially in elderly people, have been shown to affect the intake of micronutrients. However, there was no significant effect on the intake of macronutrients, such as sugars, fats, and proteins. Proper nutritionFood provides nutrients from six broad classes: proteins, fats, carbohydrates, vitamins, dietary minerals, and water. Carbohydrates are metabolized to provide energy. Proteins provide amino acids, which are required for cell construction, especially for the construction of muscle cells. Essential fatty acids are required for brain and cell membrane construction. Vitamins and trace minerals help maintain proper electrolyte balance and are required for many metabolic processes. Dietary fiber is another food component which influences health even though it is not actually absorbed into the body. Any diet that fails to meet minimum nutritional requirements can threaten general health (and physical fitness in particular). If a person is not well enough to be active, weight loss and good quality of life will be unlikely. The National Academy of Sciences and the World Health Organization publish guidelines for dietary intakes of all known essential nutrients. Sometimes dieters will ingest excessive amounts of vitamin and mineral supplements. While this is usually harmless, some nutrients are dangerous. Men (and women who don't menstruate) need to be wary of iron poisoning. Retinol (oil-soluble vitamin A) is toxic in large doses. As a general rule, most people can get the nutrition they need from foods. In any event, a multivitamin taken once a day will suffice for the majority of the population. Weight-loss diets which manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have not been found to be more effective than diets which maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing). Extreme diets may, in some cases, lead to malnutrition. How the body gets rid of fatAll body processes require energy to run properly. When the body is expending more energy than it is taking in (e.g. when exercising), the body's cells rely on internally stored energy sources, like complex carbohydrates and fats, for energy. The first source the body turns to is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate, where 65% of it is stored in skeletal muscles and the rest in the liver (totaling about 2000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates. When those sources are nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to make energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system. Fats are also secreted by the sebaceous glands (in the skin). Psychological aspects of weight-loss dietingDiets affect the "energy in" component of the energy balance by limiting or altering the distribution of foods. Techniques that affect the appetite can limit energy intake by affecting the desire to overeat. Cognitive Behavior Therapy has been effective in producing long term weight loss. Judith S. Beck has been one of the most prominent practitioners and writers to bring this method to a popular audience. Consumption of low-energy, fiber-rich foods, such as non-starchy vegetables, is effective in obtaining satiation (the feeling of "fullness"). Exercise is also useful in controlling appetite as is drinking water and sleeping. The use of drugs to control appetite is also common. Stimulants are often taken as a means to suppress hunger in people who are dieting. Ephedrine (through facilitating the release of adrenaline and noradrenaline) stimulates the alpha(1)-adrenoreceptor subtype, which is known to act as an anorectic. L-Phenylalanine, an amino acid found in whey protein powders also has the ability to suppress appetite by increasing the hormone cholecystokinin (CCK) which sends a satiety signal to the brain. Weight loss groupsThere exist both profit-oriented and non-profit weight loss organizations who assist people in their weight loss efforts. An example of the former is Weight Watchers; examples of the latter include Overeaters Anonymous, as well as a multitude of non-branded support groups run by local churches, hospitals, and like-minded individuals. These organizations' customs and practices differ widely. Some groups are modelled on twelve-step programs, while others are quite informal. Some groups advocate certain prepared foods or special menus, while others train dieters to make healthy choices from restaurant menus and while grocery-shopping and cooking. Most groups leverage the power of group meetings to provide counseling, emotional support, problem-solving, and useful information. Food diaryA July 2008 study, published in the American Journal of Preventive Medicine, showed dieters who keep a daily food diary (or diet journal) of what they eat lose twice as much weight as those who do not. The researchers concluded, "It seems that the simple act of writing down what you eat encourages people to consume fewer calories." Diet journaling software and websites have become popular to help people track calorie consumption, calorie burning, weight loss goals, and nutritional balance. MedicationsCertain medications can be prescribed to assist in weight loss. The most recent prescription weight loss medication released is Acomplia (generic name Rimonabant), manufactured by Sanofi Aventis. Used to treat obesity in persons with a BMI ( body mass index) of 30 or above as well as for smoking cessation treatments, Acomplia is still pending FDA approval for use in the United States. Other weight loss medications, like amphetamines, are dangerous and are now banned for casual weight loss. Some supplements, including those containing vitamins and minerals, may not be effective for losing weight. DiureticsDiuretics induce weight loss through the excretion of water. These medication or herbs will reduce the amount that a body weighs, but will have no effect on an individual's body fat. Diuretics can thicken the blood, cause cramping, kidney and liver damage. There was even a report of a woman who died of swelling in her brain after she drank a large amount of water over a short period of time, while being on a special water diet. StimulantsStimulants such as ephedrine or synephrine work to increase the basal metabolic rate and reduce appetite. Dangers of fastingLengthy fasting can be dangerous due to the risk of malnutrition and should be carried out under medical supervision. During prolonged fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, causes the body to deplete it's glycogen stores. Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolize body protein (including but not limited to skeletal muscle) to be used to synthesis sugars for use as energy by the rest of the body. Most experts believe that a prolonged fast can lead to muscle wasting although some dispute this. The use of short-term fasting, or various forms of intermittent fasting have been used as a form of dieting to circumvent this issue. Side effectsDieting, especially extreme food-intake reduction and rapid weight loss, can have the following side effects:
Low carbohydrate versus low fatMany studies have focused on diets that reduce calories via a low-carbohydrate (Atkins diet, Scarsdale diet, Zone diet) diet versus a low-fat diet (LEARN diet, Ornish diet). The Nurses' Health Study, an observational cohort study, found that low carbohydrate diets based on vegetable sources of fat and protein are associated with less coronary heart disease. A meta-analysis of randomized controlled trials by the international Cochrane Collaboration in 2002 concluded that fat-restricted diets are no better than calorie restricted diets in achieving long term weight loss in overweight or obese people. A more recent meta-analysis that included randomized controlled trials published after the Cochrane review found that "low-carbohydrate, non-energy-restricted diets appear to be at least as effective as low-fat, energy-restricted diets in inducing weight loss for up to 1 year. However, potential favorable changes in triglyceride and high-density lipoprotein cholesterol values should be weighed against potential unfavorable changes in low-density lipoprotein cholesterol values when low-carbohydrate diets to induce weight loss are considered." The Women's Health Initiative Randomized Controlled Dietary Modification Trial found that a diet of total fat to 20% of energy and increasing consumption of vegetables and fruit to at least 5 servings daily and grains to at least 6 servings daily resulted in:
Additional recent randomized controlled trials have found that:
The American Diabetes Association released for the first time a recommendation (in its January 2008 Clinical Practice Recommendations) for a low carbohydrate diet to reduce weight for those with or at risk of Type 2 diabetes. Low glycemic index"The glycemic index factor is a ranking of foods based on their overall effect on blood sugar levels. Low glycemic index foods, such as lentils, provide a slower more consistent source of glucose to the bloodstream, thereby stimulating less insulin release than high glycaemic index foods, such as white bread." The glycemic load is "the mathematical product of the glycemic index and the carbohydrate amount". In a randomized controlled trial that compared four diets that varied in carbohydrate amount and glycemic index found complicated results:
Diets 2 and 3 lost the most weight and fat mass; however, low density lipoprotein fell in Diet 2 and rose in Diet 3. Thus the authors concluded that the high-carbohydrate, low-glycemic index diet was the most favorable. A meta-analysis by the Cochrane Collaboration concluded that low glycemic index or low glycemic load diets led to more weight loss and better lipid profiles. However, the Cochrane Collaboration grouped low glycemic index and low glycemic load diets together and did not try to separate the effects of the load versus the index.
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Weight
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