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You Can Gain More Than You Lose When Losing Extra Weight

4 months, 4 weeks ago

5241  0
Posted on Feb 26, 2024, 5 p.m.

When people are talking about weight management it is most often focused on what you can lose, but what you can gain is just as important. Being overweight carries a range of complications, and when it progresses to obesity it can turn into a complicated and long-term disease that plays a huge role in your day-to-day life. 

Maintaining a healthy weight is important to keeping your body healthy. Being overweight or obese is related to many other health conditions. When you lose weight, you are reducing the risks of developing diabetes, fatty liver disease, heart disease, stroke, high blood pressure, certain cancers, gallstones, kidney disease, osteoarthritis, gout, depression, anxiety, musculoskeletal disorders, sleep apnea, metabolic syndrome, breathing problems, and an increased chance of premature death. 

Losing 25 pounds of extra weight decreases the amount of strain on your internal organs, back, knees and hips that may be contributing to pain and a range of health problems. Getting that extra weight off of your body can help reduce the strain on your bones and joints to help improve your overall health and mobility. You may not feel as hungry all the time, your sense of well-being may improve, your clothes will fit differently, you may notice some muscle definition, your body measurement change, chronic pain may improve, you may need to go to the bathroom less frequently, and your blood pressure may be lowering.

Shedding extra weight will improve many aspects of your physical health and well-being. You may sleep better, breathe easier, have better moods, have more energy, have a different taste in food, benefit from improved cognitive function, stairs may not be as difficult, putting on your shoes may be easier, your stamina may increase, your balance may improve, you may find it easier to move around, your confidence may increase, and you may experience improved quality of your sex life.

By burning more calories than you put into your body, you are helping your body to get rid of triglycerides from storage in your fat cells to convert them to energy. This will reduce the size of your fat cells and change the shape of your body as it uses the stored fat to create byproducts of carbon dioxide and water. You will exhale the carbon dioxide and the water mixes into your circulation until it is expelled as sweat or urine. 

When you start to lose weight, it is mostly an internal process, beginning with losing hard fat that surrounds your organs like your liver and kidneys, then you will start to lose soft fat like that on your waistline and thighs. Weight loss can include that lost from stored water, protein, carbs, and fat. Weight loss is a decrease in overall body weight, while fat loss is only from fat which may be a healthier goal than weight loss which could include water and muscle tone. That fat loss from around your organs (visceral fat) is important, and it will make you both leaner and stronger. Visceral fat is more harmful than soft belly fat because it produces hormones and inflammatory compounds. However, visceral fat loss will typically occur at a slower rate. 

Everyone is unique, thus when it comes to weight loss, there is no one fix that will work for everyone, you need to develop a personalized approach that works for you to help you achieve and maintain realistic weight goals. Unfortunately, most often there are no simple answers or quick fixes, you will need to work for it. For most people, weight loss has two stages, an early rapid weight loss which is followed by a slower and longer period of weight (fat) loss. 

During the first stage, you tend to lose the most weight and notice changes in your appearance and how your clothing fits. Most of this loss is mostly due to water loss, how you lose weight after this depends on your diet plan and exercise routine. Weight loss is also affected by age, sex, starting weight, genetics, and sedentary levels. 

During the second stage, weight loss occurs at a much slower rate, and this is usually due to this being fat loss. During this stage, you may also experience a plateau when you lose very little to no weight. Plateaus can occur due to metabolic adaptations that decrease your metabolism and the number of calories you burn, but most often it is because of diet. 

It is important to follow a sustainable healthful diet and lifestyle to achieve your goals for the long term. It may help to engage in self-monitoring activities like tracking your diet and exercise in a journal or fitness tracking app to increase your awareness and accountability.

Find physical activities that you enjoy doing as having fun when you are exercising increases the odds of sticking with it.

Keep healthy foods at home and limit highly processed snacks/beverages. 

Try preparing fresh fruits and vegetables in containers so they are ready for snacking on.

Establish a sleep cycle and help you to achieve your weight loss goals and reduce stress which can sabotage your weight loss journey.

Keep your stress levels in check to help avoid emotional eating and sleep loss. Practicing mindfulness and breathing techniques may help you achieve your goals. 

When filling your plate opt for minimally processed foods because they can help to keep you feeling full for longer while providing your body with what it needs to support your weight loss and overall health. 

Eat the rainbow, eating a variety of colorful fruits and vegetables will help to increase different nutrient intake to benefit various areas of health.

Don’t completely deprive yourself of favorites, just remember to keep them in moderation and don’t overindulge. Most diets fail because they are too restrictive.

If you want to lose weight and keep it off, you are going to have to change your lifestyle not just until you reach your goal, but for the months and years to follow as well. As soon as you revert to old habits all those pounds are likely to come back with a few friends. Successful weight loss means making healthful sustainable lifestyle changes regarding diet, physical activity, sleep, and stress management. 

During your weight loss journey, you may experience setbacks, do not give up, identify what went wrong, and use this as a learning opportunity to make adjustments to your routine and continue on your path. You can do it, and most importantly you are worth it.  

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. These statements have not been evaluated by the Food and Drug Administration. 

Content may be edited for style and length.

References/Sources/Materials provided by:

T.W. at WHN

https://www.who.int/news-room/questions-and-answers/item/obesity-health-consequences-of-being-overweight).

https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/

https://www.ncbi.nlm.nih.gov/books/NBK576400/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452198/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9105823/

https://worldhealth.net/news/taste-healthy-rainbow/

https://www.health.harvard.edu/blog/losing-weight-mindfulness-may-help.



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