Healthy Weight Loss Without Much Effort And Without Ruining Health

What do we mean by “Healthy weight loss”?

In medical and physical health terms this means reduction of total body weight; this can be done by reducing body fluid or total body fat content.

Weight loss can be classified in two types

1 .Unintentional loss of weight:

Unintentional loss of weight may be due to many factors which include diseases, hormone disruptions and conditions such as starvation.

Diseases which can cause loss of weight are:

  • Cancer
  • Gastrointestinal (GI) disorders
  • Renal diseases
  • Cardiac diseases
  • Neurological diseases
  • Pulmonary diseases

These diseases mainly cause loss in appetite or nausea and vomiting and hence an individual suffering from these diseases undergoes loss of body weight.

Hormone disruptions such as over activity of thyroid gland (hyperthyroidism) can cause decrease in weight.

2. Intentional loss of weight:

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This refers to loss of weight by an individual to attain a state of fitness, health and for better appearance.

Healthy weight loss is mainly done by obese and overweight individuals who are on a risk factor of many diseases such as diabetes, hypertension, heart problems, osteoarthritis and cancers.

The golden rule of losing weight is to burn more calories than you take in.

Healthy weight loss can be done by two methods

Weight loss by therapeutic techniques:

Therapeutics include weight loss by pills and drugs which decrease absorption of fat in gastrointestinal tract ,dissolve fat or drugs which decrease appetite by reducing stomach volume and surgical methods such as liposuction.

Weight loss by natural method:

Natural way of loosening weight is by workout or physical exercise.

Management of Calories:

One pound of body weight approximately contains 3,500 calories. The minimum daily requirement of women is about 1,200 calories and for a working man is 1,500 calories.

A 1,200 calories diet should contain not more than:

  • Carbohydrates- 660 calories
  • Protein- 180 calories
  • Fats- 360 calories

To maintain health one should not take more than 2,000 calories in a day. If 500 calories are cut down in daily food and during workout 500 calories are burnt an obese person can easily become fit in just 30 days time.

Burning 500 calories is not a hard job to do. Workout for 15 minutes in form of fast walking, jogging, climbing a rack or swimming can burn about 400 calories. One can start learning a sport on daily basis and this also helps in reducing weight.

Despite weight loss daily exercise also helps to regulate hormones and keep away mental problems and the life expectancy also increases. Doctor's advice for healthy weight loss is- Reduce refined carbohydrates and fats and increase intake of fiber in diet, this also helps in regulating bowel movements. Due to decrease in intake of food the individual may suffer from vitamin deficiency so multi-vitamin supplements should be advised and protein intake should not be compromised.


Healthy weight loss is very important for obese and overweight people and can be done easily by daily workout for not more than 15 min and planning a healthy diet containing more of fiber than fats and refined carbohydrates. This also reduces risk factors of many diseases and improves mental health and regulates hormonal levels in body.

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