Fat Loss is the same as Weight Loss. Here the consequences of extreme fat loss are examined.
Ideally, the goal for adults is to maintain a body weight that optimizes their health. Even modest weight loss (e.g., 10 pounds) has health benefits, and the prevention of further weight gain is very important, for those over this level. Maintaining a steady healthy weight throughout childhood may reduce the risk of becoming an overweight or obese adult. Eating fewer calories while increasing physical activity are the keys to controlling body weight. People at a healthy weight must make efforts to maintain their weight level, and underweight individuals must increase their weight. If the fat loss is more than what it should have been gradually, you must consult your physician immediately, who will check whether you are overdoing your physical activity, or your calorie intake is insufficient. A reduction of 50 to 100 calories per day may avoid gradual weight gain. Exercise up to 60 minutes of moderate- to vigorous-intense activity per day may be needed. For men over 40, and women over 50 years of age, and those who have a history of any previous devise should consult their physician before increasing their physical exertions.
During this period monitoring of body fat is a useful tool for assessing correctly the increase or loss. BMI is defined as weight in kilograms divided by height, in square meters. The relationship between BMI and body fat shows variations based on gender, ethnicity etc. varies somewhat with age, gender, and ethnicity. Another measure is that waist circumference measurement can indicate approximate abdominal fat.
TABLE 1. Calories/Hour Expended in Common Physical Activities
Some examples of physical activities commonly engaged in and the average amount of calories a 154-pound individual will expend by engaging in each activity for 1 hour. The expenditure value encompasses both resting metabolic rate calories and activity expenditure. Some of the activities can constitute either moderate- or vigorous-intensity physical activity depending on the rate at which they are carried out (for walking and bicycling).
| Moderate Physical Activity | Approximate Calories/Hr for a 154 lb Persona |
| Hiking | 370 |
| Light gardening/yard work | 330 |
| Dancing | 330 |
| Golf (walking and carrying clubs) | 330 |
| Bicycling (<10 mph) | 290 |
| Walking (3.5 mph) | 280 |
| Weight lifting (general light workout) | 220 |
| Stretching | 180 |
| Vigorous Physical Activity | Approximate Calories/Hr for a 154 lb Persona |
| Running/jogging (5 mph) | 590 |
| Bicycling (>10 mph) | 590 |
| Swimming (slow freestyle laps) | 510 |
| Aerobics | 480 |
| Walking (4.5 mph) | 460 |
| Heavy yard work (chopping wood) | 440 |
| Weight lifting (vigorous effort) | 440 |
| Basketball (vigorous) | 440 |
a Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less.
Source: Adapted from the 2005 DGAC Report.
Locate the height of interest in the left-most column and read across the row for that height to the weight of interest. Follow the column of the weight up to the top row that lists the BMI. BMI of 18.5-24.9 is the healthy weight range, BMI of 25-29.9 is the overweight range, and BMI of 30 and above is in the obese range. (next page)
Source: Evidence Report of Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, 1998. NIH/National Heart, Lung, and Blood Institute (NHLBI).
If you are on a weight loss program, you should check with the above chart and with your physician whether the loss is within the tolerable limit, or whether you are overdoing physical activity without correspondent increase in calorie intake.