Introduction
A person is said to be overweight if he weighs beyond the recommended weight by the experts. This is usually 20% above the recommended weight for his or her height and body build. If a person is overweight, losing part of that weight is important because there are several diseases associated with being overweight. Example of such diseases includes; diabetes type 2, heart diseases, high blood pressure, and excess cholesterol. Research indicates that such complications can be reduced significantly if the victim sheds about 10%of the weight. However, most people who attempt to lose weight aim at losing 32% of weight a goal which is very difficult to achieve. (Wing, 1998 pp30-31)
Set-point theory on weight loss
These theories state that attempts at permanent weight loss are a waste of time. The theory claims that a person has a weight that is preprogrammed naturally and which is determined by his fat cells. According to the theory, when a person’s fat cells reduce in size like during dieting, a chemical message is sent to the brain urging that person to eat. The theory argues that a heavy person has more fat cells which are large. That means if a person tries to diet, that diet will not eliminate fat but will just lose a lot of water and muscle. At the end of the day, the fat cells communicate with the brain commanding it to demand more eating.
If the fundamentals of losing weight are considered to be losing more calories than you consume then to lose one pound requires the person to lose about 3500 calories on top of what he consumes in a day. This requires the person to burn 500 calories a day which is not easy. If one eats 500 fewer calories he feels deprived. Again burning the same amount through exercise requires a strenuous aerobic. The set-point theory thus considers such attempts not working. (Perri, 1994 pp24-25)
Effective weight loss program
Permanent weight loss requires one to reset his or her set-points. This means getting rid of fat cells and making the ones you have shrink. Generally, four keys are interrelated to attaining permanent weight loss. This is achieved by taking a low-fat diet that has a moderate amount of calories which helps to prevent one fat cell from depositing a lot of fat. This should go along with engaging in regular exercise to burn the excess fat.
A person should also be emotionally ready to reduce weight and have a continuous commitment to the program of weight loss. The type of food that has low fat has high fiber and carbohydrates that are complex. Examples are; wholegrain, fruits, beans, and green vegetables.
Another recommended factor is to avoid skipping meals or starving yourself. When one starves himself, his or her BMR slows down making it difficult to lose weight. However, a good choice of food has to be made. The body requires nourishment. Research has also indicated that the majority of those who are obsessed are those skipping breakfast. A breakfast that is high in carbohydrates raises BMR for a longer period. This should be combined with regular exercise. If one has to take snacks it is advisable to eat fruits because they make him full and they are low in calories. They also contain a lot of vitamins. For drinks, it is recommended for one to take water, tea, or coffee instead of soft drinks, alcohol, or drinks from fruits because they contain a lot of calories. (Perri, 1994 pp22-23)
Conclusion
In general, losing weight does not mean avoiding diet but rather an organized and wise choice of the diet with a strict follow up on the program. It should not be a punishment for those who are losing weight. For example, a person who has eaten bulky fiber feels full. Hormones are released from the intestine to tell the brain that you are feeling full and so you are not interested in eating. Since chewing has to be thorough on fiber it makes the person slow the rate at which he eats food. Fibers can be found in bran cereals, vegetables, and whole grains. (Wing, 1998 pp29)
References
Perri M. (1994): strategies to improve weight loss: Cline psycho, pp. 22-25.
Wing R. (1998): long term effects of modest weight loss: Arch international, pp. 28-31.