According to the Penn State College of Medicine, two-thirds of American adults are overweight. While many attempt to lose weight, obstacles often surface to hinder both short-term and long-term success. Being overweight comes with negative health effects, including heart problems and diabetes. Thus, losing weight can be a challenging, but life-saving task.
Function
Weight loss is based on achieving an imbalance of calories. When the amount of calories burned is greater than the amount of calories eaten, your body draws on stored body fat to meet energy demands. When the imbalance reaches a total of 3,500 calories, your body will lose one pound. Suggested weekly weight loss should not exceed one to two pounds, with a daily deficit of 500 to 1,000 calories. The deficit should be achieved by eating no less than 1,200 calories and increasing the amount of calories burned through physical activity.
Effects
With a decrease in calories eaten, your body may increase the initial amount of weight lost. An initial loss of up to five pounds or more in one week might be attributable to water loss due to glycogen depletion. This short-term weight loss may be difficult to maintain with increased glycogen levels. Continued attempts to continue accelerated weight loss may result in a weight plateau, which occurs when your body tries to stifle further weight loss by slowing your metabolism. The solution to getting past a plateau is to increase activity levels without decreasing calories too sharply. If a weight plateau is not overcome, weight gain will occur. Additional dieting attempts will generate a yo-yo effect of gain and loss cycles, which are detrimental to your health.
Significance
Short-term, accelerated weight loss may have negative effects on your long-term health. Nutrition deficiencies through starvation may lead to vitamin deficiencies and decreased sodium and potassium levels. This can lead to heart problems and organ damage. Without adequate calories, muscle tissue will be used for energy, further slowing your metabolism.
Prevention/Solution
Long-term weight loss is more likely to be successful with a consistent effort resulting in a weekly weight loss of one to two pounds. With exercise, the success rate is increased, according to the National Institutes of Health, or NIH. Short-term weight loss is more likely to be successful with exercise and when plateaus can be overcome. Additional factors contributing to success include eating breakfast, not skipping meals and consistent eating patterns.
Considerations
First-time exercisers should consult a physician prior to starting a fitness program. In general, focusing on improved health rather than the number of pounds lost should be the motivation to starting and sticking with a weight loss program.
References
- Science Daily: Americans Struggle with Long-Term Weight Loss
- "Keep Moving! Fitness Through Aerobics and Step"; Esther Pryor and Minda Goodman Kraines; 2000
- Epigee: Crash and Burn--Yo-Yo and Crash Dieting
- University of Maryland: Common-Sense Strategies to Long-Term Weight Loss
- National Institutes of Health: Long-term Weight Loss Maintenance
