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WEIGHT LOSS :The Proper Way (episode 1) - Food - Nairaland

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WEIGHT LOSS :The Proper Way (episode 1) by mosesdejaviano(m): 8:23am On Oct 03, 2020
Overweight and Obesity have become challenges many Adults are facing nowadays. Overweight and Obesity is as a result of an individual's lifestyle which include eating patterns or behaviours, physical activity level and sleeping behaviour.

There are lots of quick fixes and overnight solutions flying around in the social media space. Most of these solutions are coming from people who are not DIETITIANS/CLINICAL NUTRITIONISTS.


Most of these solutions are coming from people who are not experts in the field of Human Nutrition and Dietetics.

People are listening and patronizing these non experts because they want to get rid of their Fats at all Cost.

The solutions offered to people by these non-professionals include Use Of Weight Loss Supplements, Intermittent Fasting, Eating One Meal Per Day, Eating Two Meals Per Day, Water Fasting, Calories Restrictions And Eating Uncooked Foods.

Though these methods seems to bring Temporal Weight Loss but these are not Permanent Weight Loss solutions.

The solutions offered by these non-professionals can result into Muscle Loss (Not Fat Loss), Nutrient Deficiencies, Development Of Metabolic Diseases Such As Diabetes And Hypertension, Doubled Weight Gain, Eating Disorders And Cravings.

I will be talking extensively on proper way and permanent way of having weight loss if you are Overweight or Obese. This piece of information is written from an angle of being an expert in the field of Human Nutrition and Dietetics.

From yesterday post I got lot of messages from people wanting to know about their BMI and how to calculate it. The Body Mass Index (BMI) can be used as an indicator for BODY FATNESS. It is gotten by calculating the ratio of an individual's weight to their height squared. Which is Mass (kg)/Height (m)2.

A BMI less than 18.5 is termed UNDERWEIGHT, BMI between 18.5 and 24.9 is termed NORMAL WEIGHT, BMI between 25 and 29.9 is termed OVERWEIGHT, BMI greater than 30 is termed OBESE. We have OBESE TYPE 1 (BMI between 30 and 34.9). We have OBESE TYPE 2 (BMI between 35 and 39.9). OBESE TYPE 3(BMI greater than 40)


Fat is an essential macro nutrient that the body needs for it's daily activities. There are good fats that the body needs.

Our body organs, tissues and cells make use of these good fats.

There are good fats such as UNSATURATED FATS: monounsaturated fats and polyunsaturated fats (omega - 3 fatty acids and omega - 6 fatty acids). These good fats help in lowering blood pressure, reduce cholesterol levels, help in weight loss, reduce occurrence of heart attacks and stroke.

Food sources rich in UNSATURATED FATS include avocado oil, olive oil, peanut oil, sunflower oil, corn oil, salmon, mackerel, sardine, almonds, peanuts and cashew.

The bad fats are SATURATED AND TRANSFAT. They have been associated with high blood pressure, stroke, arteriosclerosis, heart attacks and weight gain.

Food sources of saturated and transfat include highly processed foods, cakes, cookies, processed meat, margarine, hydrogenated vegetable oil (ones sold in the market), ice-cream and red meat.

Your Body Weight is made up of Water Weight and Fat Weight. Eating more than your daily energy expenditure causes Weight Gain.

An individual can lose up to 2.3kg of water in a day. Fat mass doesn't change overnight.

Permanent weight loss center on lifestyle changes which include Eating Healthy, Physical Activity and Sleep.


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