Reduction diet – before you decide
A weight-loss diet is recommended for people who are overweight, obese, or obese. Perhaps not everyone realizes that obesity is a disease. In the International Classification of Diseases (ICD), used by doctors, it has a specific number (E-66). It is defined as the excessive accumulation of body fat.
If you think of yourself as "big boned," you're mistaken. An obese person has more body fat than someone of a healthy weight.
Below are the results of body composition analyses for two young men of similar height. One weighs 80 kg (a healthy weight), the other 150 kg. Neither man's bone mass exceeds 10 kg, but there's a dramatic difference in body fat percentage (18% vs. 34%).
How to check your body weight?
Before you decide to go on a weight-loss diet , check your current weight. There are a few simple ways to do this.
1. Calculation of BMI (Body Mass Index) and its interpretation based on the classification below:
Underweight < 18.5
Normal body weight 18.5 – 24.9
Overweight 25 – 29.9
Obesity ≥ 30
Class I obesity 30 – 34.9
Class II obesity 35 – 39.9
Class III (severe) obesity ≥ 40
e.g. if you weigh 70 kg and are 165 cm tall, your BMI is 25.7 kg/m2 and suggests overweight
2. You can measure your waist circumference.
Weight loss is particularly recommended for women ≥ 88 cm and men ≥ 102 cm. Ideally, waist circumference should not exceed 80 cm for women and 94 cm for men.
3. You can also perform a body composition analysis on a professional device.
This analysis provides detailed information about your body composition. It allows you to assess not only your weight but also body fat, lean body mass, hydration, muscle mass, and bone mass. The device typically also calculates your body mass index (BMI), assesses your basal metabolic rate and energy needs, and provides your metabolic age.
How many kilocalories do I need per day?
Your total energy requirement, or the number of kilocalories you need per day, depends on several factors, including gender, age, weight and height, and physical activity. It can be calculated using the formulas below.
If your BMI is 25 or higher, your daily calorie intake should be reduced by approximately 500-800 kcal compared to your total needs. This will help you lose weight in a SAFE and HEALTHY way. Remember, the goal is SLOW and GRADUAL weight loss, averaging 0.5-1 kg per week.
It's important to remember that a weight-loss diet should be tailored to your individual health, lifestyle, physical activity, and test results. If you want to lose weight safely and avoid overly restrictive diets, it's worth seeking the help of a dietitian in Lublin, who can help you determine the correct calorie intake and plan a healthy weight loss plan.
- Step 1 – Begin by calculating your basal metabolic rate (BMR). It's important to note that these formulas only provide an indirect way to determine energy needs and don't take into account other factors that may influence metabolism (including health status, genetic factors, physiological condition, ambient temperature, nutritional status, etc.). I suggest using the Mifflin-St. Jeor formula. This formula takes into account gender, current weight, height, and age.
PPM for women = (10 x current body weight [kg]) + (6.25 x height [cm]) – (5 x age [years]) – 161
PPM for men = (10 x current body weight [kg]) + (6.25 x height [cm]) – (5 x age [years]) + 5
e.g. BMR of a 50-year-old woman weighing 90 kg and 165 cm tall is 1520 kcal
(10 x 90) + (6.25 x 165) – (5 x 50) – 161 = 900 + 1031 – 250 – 161 = 1520 kcal
- Step 2 – Multiply your calculated basal metabolic rate (BMR) by your Physical Activity Level (PAL) based on your physical activity level. This will give you your total energy needs.
1.2 – 1.3 low physical activity, no additional exercises
1.4 – 1.5 additional, not very intense, slight physical activity
1.6 – 1.7 work requiring additional physical activity
1.8 – 1.9 standing work
2.0 – 2.4 heavy physical work
For example, the woman described above has a sedentary job and does not exercise (we multiply 1520 kcal x a factor of 1.3). Her total energy requirement is 1976 kcal.
- Step 3 – Reduce your total energy needs by approximately 500-800 kcal to achieve a calorie deficit and gradually reduce your weight
e.g. the woman described above should aim for a calorie diet of 1200-1500 kcal to lose weight.
Author of the text:
Dietitian Natalia Parulska, M.A
Frequently asked questions – FAQ
What is a reducing diet?
A weight-loss diet is a dietary approach aimed at gradual weight loss. It involves providing the body with less energy than its total requirements, while maintaining healthy and safe eating habits.
Who is a weight loss diet recommended for?
A weight-loss diet is primarily recommended for individuals who are overweight, obese, or obese. Before beginning a diet, it's recommended to assess body weight, waist circumference, or perform a body composition analysis to determine the appropriate course of action.
Is obesity a disease?
Yes. Obesity is a disease associated with excessive accumulation of body fat. It doesn't result from "big bones," but from having a higher percentage of body fat compared to someone with a healthy weight.
How do I check if I am overweight?
One of the simplest ways is to calculate your BMI, or Body Mass Index. A BMI below 18.5 indicates underweight, 18.5–24.9 indicates a healthy weight, 25–29.9 indicates overweight, and a result of 30 or higher indicates obesity.
Is BMI alone enough to assess body weight?
BMI is a simple and helpful indicator, but it doesn't accurately reflect body composition. Therefore, it's worth supplementing the assessment with a waist circumference measurement or a professional body composition analysis, which allows for the assessment of body fat, muscle mass, and hydration levels, among other factors.
What waist circumference might indicate the need for weight loss?
Weight loss is especially recommended if the waist circumference is 88 cm or greater for women and 102 cm or greater for men. Waist circumferences of less than 80 cm for women and less than 94 cm for men are considered more beneficial.
What does body composition analysis show?
Body composition analysis provides information not only about body weight but also about body fat, lean body mass, muscle mass, hydration, and bone mass. It can also indicate basal metabolic rate, energy requirements, and metabolic age.
How many calories should you eat on a reducing diet?
The calorie content of a weight-loss diet should be determined individually. It depends on factors such as gender, age, height, weight, and physical activity. Individuals with a BMI of 25 or higher typically reduce their daily caloric intake by approximately 500–800 kcal relative to their total energy needs.
How to calculate calorie needs?
First, the basal metabolic rate is calculated using the Mifflin-St Jeor formula, which takes into account gender, age, height, and current weight. The result is then multiplied by the Physical Activity Index (PAL) to obtain the total daily energy requirement.
How fast can you safely lose weight?
Safe weight loss should be slow and gradual. The recommended average weight loss is approximately 0.5–1 kg per week. An overly restrictive diet can be difficult to maintain and is not always beneficial to health.
Is it worth consulting a reduction diet with a dietitian?
Yes. A weight-loss diet should be tailored to your health, lifestyle, physical activity, and test results. Consulting with a dietitian can help you determine the correct calorie intake, avoid overly restrictive menus, and plan for safe weight loss.
The information contained in this article is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. It is recommended that you consult a physician or other qualified healthcare professional for advice regarding specific symptoms, ailments, or health conditions.