Weight Loss Basics – Secrets to Successful Weight Management

Written by Sandra Green
Weight Loss Basics

Weight Loss Basics

Weight gain is a common problem that affects millions of people from all over the world. It is like a plague that often leads to serious health problems. Obesity is now a major problem but we only have ourselves to blame. First of all, we are eating more food compared to 5, 10 or more years ago. Overindulgence when it comes to eating is the primary cause of weight gain today. Another major reason for weight gain today is that we are becoming lazier and tend to perform less physical activities. This is why the rate of overweight and obese people keeps on increasing each year.

Types of Weight Gain

  • Unintentional Weight Gain:

    This occurs when you gain weight for no clear reason. You are still consuming the same amount of food daily and your physical activity levels are unchanged. This can be caused by hormonal disorders, pregnancy, menopause and other medical conditions. If you are gaining a lot of weight with no clear reason, you need to consult your doctor to determine if there is an underlying condition causing this problem.

  • Intentional Weight Gain:

    The second type of weight gain is intentional weight gain. One example is when you are underweight and need to gain weight due to health reasons. This means that you are consuming more food daily for the purpose of gaining weight. Another example is when you’re trying to gain muscle mass for bodybuilding or other sports.

What Are The Causes of Weight Gain?

As mentioned before, among the major causes of weight gain is excessive food consumption. If you regularly consume more calories than needed by your body, you will gain weight. The problem is that people today are used to eating too much food. Many people are emotional eaters meaning they turn to food for comfort. Another major cause of weight gain is lack of physical activities. Because of the modern conveniences we enjoy today (cars, elevators, escalators), we burn less calories daily.

Weight Loss

In the context of medicine, physical fitness or health, weight loss is simply the reduction of the total body mass of a person. This may be due to loss of body fat, fluids, lean muscle mass or a combination of any of these.

Types of Weight Loss

  • Intentional Weight Loss:

    Intentional weight loss is when you consciously try to lose weight due to any reason. It usually involves the loss of body fat through dieting, exercise or a combination of the two. An effective weight loss diet is all about creating a daily caloric deficit. This means that you should be eating fewer calories than required by your body.

  • Unintentional Weight Loss

    The second type of weight loss is unintentional. This is when the decrease in body weight is not voluntary and the person doesn’t try to lose weight. This is often caused by diseases, malnutrition, depression and other physical/psychological disorders.

Why Is Weight Loss Important?

The major reason why losing weight is important for overweight or obese people is because it decreases risk for certain medical conditions. Carrying excess weight comes with many discomforts and a wide range of illnesses. Studies indicate that being overweight increases the chance of developing certain cancers, heart disease and diabetes. If you are suffering from high blood pressure, cholesterol or sleep problems, losing weight can be very beneficial. Even a moderate loss of body weight (5-10%) can help in reducing risk of cardiovascular and other diseases.

The Importance of Weight Management

Weight loss is difficult but keeping it off is usually harder. Weight management is very important especially when it comes to your health. Constantly losing and gaining weight is not good for your health and may even cause health problems. To help you keep the weight off, you have to pay close attention to your diet. It would also be best to exercise regularly whether it is just walking, hiking or biking. If you find it difficult to manage your weight, it would be best to consult a dietician and/or hire a personal trainer to design a diet and/or exercise program for you.

Advantages of Weight Loss

There are many other reasons why you should lose weight. Staying within your recommended weight can make you more attractive to the opposite sex. This has a huge impact on your self-confidence helping you perform better in school or at work. There are also many studies indicating that carrying excess weight negatively affects your sexual performance. A recent study found that men who are overweight by 30 pounds had considerably lower testosterone levels which lower their sex drive and increase chances of erectile dysfunction.

Weight Loss Diet

There are many kinds of weight loss diets that can help you lose weight. You have to find the one that works best for you which takes into consideration your particular body type and other important factors. In most cases, eating 5 smaller meals instead of 3 large ones is the best diet. This is because it prevents hunger by keeping you full. Just remember that you have to create a daily caloric deficit if you want to lose weight. Otherwise, you will just be wasting your time.

Weight Loss Programs

Aside from following a good weight loss diet, you should also incorporate regular exercise in your weight loss program. Exercise helps you burn calories making it easier to create a daily caloric deficit. You should include weight training and cardiovascular exercise in your exercise program for the fastest weight loss possible. Cardiovascular exercises like running or anything that significantly increases your heart rate burns a lot of calories quickly. Weight training revs up your metabolism. Some studies found that weight training increases the metabolism up to two days after your workout. Try to exercise three to five times a week. All you need is about 30-45 minutes per session.


Regardless of the causes of weight gain in your particular case, the solution is a combination of a good weight loss diet and exercise program. For faster results, you can try weight loss supplements. Take note that these supplements won’t give you instant results but will make your weight loss faster and more considerable which is a good way to give your weight loss program a head start. You just need to choose a product carefully and make sure that it is both effective and safe.


Contributor : Sandra Green (Consumer Health Digest)

This Article Has Been Published on July 12, 2013 and Last Modified on September 8, 2015

Sandra Green writes for many blogs, which, considering where you are reading this, makes perfect sense. She is a freelancer and counselor with a keen interest in helping people lead a healthy and energetic lifestyle with the right information. You can follow her on Twitter.

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