Weight Loss
1. What is it?
Weight loss is a weight loss that evolves over time. It can be a reason for consultation or be discovered by chance during the examination by the doctor.Weight loss must be taken seriously, since it is not voluntary. For this, the doctor takes into account the reference weight or the last known weight.A loss of 10 kg does not have the same meaning if the starting weight translates or not an overweight or thinness. We talk about weight loss when the weight lost is 2% in a week, 5% in a month or 10% or more in three months.The recorded weight loss should only be analyzed on the basis of the measurement of the body mass index (BMI: weight in kg divided by height per square meter). This incorporates the concept of size and allows to better define the boundaries between normal weight, overweight and leanness:- less than 17 kg / m2: lean
- between 17 and 20 kg / m2: weight loss
- between 20 and 25 kg / m2: normal
- between 25 and 30 kg / m2: overweight
- more than 30 kg / m2: obesity
2. What causes it?
Weight loss is due to different factors and depends on your metabolism.The origins of weight loss are variable, physical and mental. This weight loss may be due to:- excessive external losses;
- insufficient nutritional intake compared to needs;
- an increased energy consumption of the organism for various reasons.
Some people burn calories consumed faster than others. We are talking about individuals with a rapid metabolism. In these people, it can be difficult to achieve and maintain a stable weight. The speed of metabolism is linked to the genetic heritage, but can be accelerated by factors such as stress , exposure to very hot or very cold temperatures, nicotine, caffeine and muscle density.In addition, certain diseases or certain conditions place a high demand on the body for energy, which can lead to weight loss. This is particularly the case for cancer , hyperthyroidism and certain infections. Weight loss can also be explained by a malabsorption of the nutrients caused in particular by ulcerative colitis, Crohn's disease and celiac disease.
3. What foods are associated with weight loss?Vegetables, whole grains, fruits and nuts are associated with weight loss.In contrast, the foods associated with weight loss are vegetables (- 0.09 kg for each additional serving per day), whole grains (- 0.16 kg), fruits (- 0.22 kg) , various nuts (- 0.25 kg) and yogurts (- 0.37 kg) 1.To prevent weight gain in the long term, it seems more useful to improve the quality of carbohydrates, by reducing sugary drinks (soda), fried foods (chips, fries) and refined cereals (white bread, white sweetbreads, etc.). .), favoring minimally processed foods.Research has also shown that drinking green tea fights insulin resistance and can help regulate weight2. The capacity of green tea to increase energy expenditure and fat oxidation seem to be specifically due to the presence of catechins, the antioxidants in tea. In addition, during a diet, the consumption of tea, by limiting the drop in energy expenditure due to the low energy intake, promotes faster weight loss and successfully limits weight gain at the end of the diet.4. How to gain weight?To gain weight, it is important to add snacks, foods with high energy density.It is recommended to increase calorie intake for people who need to gain weight. Such a diet must provide, on average, 500 kcal more than the normal intake, in order to generate a weight gain of 500 g per week. Although all foods are allowed, it is best to maintain a balanced diet.To consume 500 more calories, you must:- stimulate your appetite by indulging in a tasty dish or stimulating the digestive enzyme by drinking a glass of tomato or orange juice at the start of a meal
- consume foods with high energy density: dried fruit, banana, avocado, corn, cheese, yogurt etc.
- increase calorie intake
- add snacks in addition to meals
- do moderate-intensity physical activity
Weight loss is a weight loss that evolves over time. It can be a reason for consultation or be discovered by chance during the examination by the doctor.
Weight loss must be taken seriously, since it is not voluntary. For this, the doctor takes into account the reference weight or the last known weight.
A loss of 10 kg does not have the same meaning if the starting weight translates or not an overweight or thinness. We talk about weight loss when the weight lost is 2% in a week, 5% in a month or 10% or more in three months.
The recorded weight loss should only be analyzed on the basis of the measurement of the body mass index (BMI: weight in kg divided by height per square meter). This incorporates the concept of size and allows to better define the boundaries between normal weight, overweight and leanness:
- less than 17 kg / m2: lean
- between 17 and 20 kg / m2: weight loss
- between 20 and 25 kg / m2: normal
- between 25 and 30 kg / m2: overweight
- more than 30 kg / m2: obesity
Weight loss is due to different factors and depends on your metabolism.
The origins of weight loss are variable, physical and mental. This weight loss may be due to:
- excessive external losses;
- insufficient nutritional intake compared to needs;
- an increased energy consumption of the organism for various reasons.
Some people burn calories consumed faster than others. We are talking about individuals with a rapid metabolism. In these people, it can be difficult to achieve and maintain a stable weight. The speed of metabolism is linked to the genetic heritage, but can be accelerated by factors such as stress , exposure to very hot or very cold temperatures, nicotine, caffeine and muscle density.
In addition, certain diseases or certain conditions place a high demand on the body for energy, which can lead to weight loss. This is particularly the case for cancer , hyperthyroidism and certain infections. Weight loss can also be explained by a malabsorption of the nutrients caused in particular by ulcerative colitis, Crohn's disease and celiac disease.
3. What foods are associated with weight loss?
Vegetables, whole grains, fruits and nuts are associated with weight loss.
In contrast, the foods associated with weight loss are vegetables (- 0.09 kg for each additional serving per day), whole grains (- 0.16 kg), fruits (- 0.22 kg) , various nuts (- 0.25 kg) and yogurts (- 0.37 kg) 1.
To prevent weight gain in the long term, it seems more useful to improve the quality of carbohydrates, by reducing sugary drinks (soda), fried foods (chips, fries) and refined cereals (white bread, white sweetbreads, etc.). .), favoring minimally processed foods.
Research has also shown that drinking green tea fights insulin resistance and can help regulate weight2. The capacity of green tea to increase energy expenditure and fat oxidation seem to be specifically due to the presence of catechins, the antioxidants in tea. In addition, during a diet, the consumption of tea, by limiting the drop in energy expenditure due to the low energy intake, promotes faster weight loss and successfully limits weight gain at the end of the diet.
4. How to gain weight?
To gain weight, it is important to add snacks, foods with high energy density.
It is recommended to increase calorie intake for people who need to gain weight. Such a diet must provide, on average, 500 kcal more than the normal intake, in order to generate a weight gain of 500 g per week. Although all foods are allowed, it is best to maintain a balanced diet.
To consume 500 more calories, you must:
- stimulate your appetite by indulging in a tasty dish or stimulating the digestive enzyme by drinking a glass of tomato or orange juice at the start of a meal
- consume foods with high energy density: dried fruit, banana, avocado, corn, cheese, yogurt etc.
- increase calorie intake
- add snacks in addition to meals
- do moderate-intensity physical activity
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