WHY and HOW to Lose Weight ?

Why Should I Lose Weight ?

Being overweight or obese is very unhealthy  and more likely to cause heart disease, stroke and more other risk factor. the more weight you gain the more strain on your heart.
It can raise blood pressure and blood cholesterol and can lead to diabetes , Losing weight is the best way to reduce heart problems and the risk of other diseases .

How Can I Lose Weight ?

It's really Easy to start a diet , Just read our posts " How To Lose 10 Pounds Fast "
But The Harder Thing is to stay on one diet until you reach the Goal ;) , So prepare your self , Set the goals , Think ahead to the obstacles you may face along the way to reach that goals and decide how to deal with them .

consulting nutritionist, registered dietitian about the diet plan is good for you . also following fad diets or go without eating is not wise .
*  Change your bad eating habits .
* Focus on how to beat temptation to eat .
* no bad mood, stress or boredom can make you surrender .
* expect setbacks don’t quit and don’t get mad at yourself.

How to change bad eating habits ?

* Don't eat fast & take smaller portions
* Eat 5 or 6 light meals a day instead of 1 main meal
* Choose Healthy , low fat or fat free foods .
* Avoid foods that are high in sugars , fats , sodium and calories.
* Drink more water and NO alcohol .

physical exercises is it important ?  

Absolutely ! it's as important as your diet to help to achieve and maintain a healthy
body weight ,  you should get at least 150 minutes of moderate-intensity aerobic activity each week  Increase your amount of physical activity gradually over time and decrease your caloric intake to a point where your input and output can achieve energy balance.

What is Moderate-intensity aerobic ?
 moderate intensity is defined as any activity that expends 3.5 to 7 calories per minute.  examples of moderate intensity activities are:

• Brisk walking.
• Doing water aerobics.
• Bicycling at 5 to 9 mph on level terrain, or with few hills .
• Playing doubles tennis.
• Golf, wheeling or carrying clubs.
• Playing Frisbee.
• Ballroom dancing.
• Pushing a lawn mower.
• General gardening, such as raking the lawn, bagging grass, digging.
• Shoveling light snow.
• Actively playing with children .

What is the Energy Balance ?
it represent what does (or at least should) happen to the body by looking at the difference between energy intake (from food) and energy output.
the energy balance equation is this:

( Energy in = Energy out + Change in Body Stores )

This is essentially just a restatement of basic thermodynamics, since energy can’t be created or destroyed, it all has to be accounted for in some form or fashion.  In this case, differences between intake and output show up as changes in the energy stores of the body.
Now, in the case of the human body, changes in energy stores will show up as changes in the amount of different tissues in the body.  Excess energy is converted or stored via conversion into body tissue (e.g. body fat, muscle tissue, etc.) , if energy intake is less than output, the body will pull on stored energy within the body and there will be some loss of tissue (e.g. fat, muscle, etc.)


Sources :
American Heart Association
Wellness Center
Body Recomposition