Many individuals who are overweight or obese may benefit the most by losing weight by following healthy diet and exercises.
Overweight is when one’s body mass index (BMI) is between 23 and 27.4 kg/m2.
Obesity is when one’s body mass index (BMI) is above 27.5 kg/m2.
Weight loss of about 5% may be very helpful in avoiding health conditions such as stroke, heart disease, diabetes, etc.
Regular exercise for about 30 minutes at least 4-5 times a week along with healthy, timely meals help in losing weight and having a better control over blood sugar levels, decreasing the risk of Diabetes as well as in maintaining normal blood sugar levels, decreasing the frequency, dose of medications in individuals with Diabetes.
- Cutting down body fat and weight loss help in maintaining normal HDL cholesterol levels, that is more important and difficult than LDL cholesterol levels.
- Triglyceride levels in blood are decreased with weight loss and this helps in decreasing the risk of fat deposition in arteries, that in turn lowers the risk of heart attack, stroke, etc.
- Many individuals with hypertension are benefitted by losing weight with healthy diet, low salt intake, exercises, etc. by decreasing the work load on heart.
- Weight loss helps in cutting down extra weight, pressure and strain over weight bearing joints such as knee, hip, spine, etc. and in turn helps in avoiding and managing arthritis.
- Decreased waist circumference is also important along with weight loss, in spite of normal BMI as body fat deposits trigger release of chemicals, that may cause inflammation leading to arthritis, tissue damage, etc.
- Losing extra weight may help in decreasing the possible risk of cancer such as breast, colon, ovary, pancreas, kidney, liver, etc.
- Individuals with overweight, obesity may experience sleep apnea, a condition with difficulty in breathing during sleep due to extra tissue deposit over the back of throat, that blocks respiratory tract in lying down position. Weight loss helps with a better sleep by avoiding sleep apnea.
- A healthy weight loss may help in boosting body image, that in turn helps with positive attitude, mood changes and more energy as one feels better about themselves.
-Dr. Divya Teja Pasupuleti
Arthritis is a condition with inflammation of one or more joints. This results from break-down of cartilage that protects the joint endings leading to rubbing of the joint endings against each other causing pain, tenderness, difficulty in movement, swelling, etc.
Obesity is termed when one’s body mass index is more than 27.5.
Association between arthritis and obesity:
Arthritis and obesity are linked together with a high risk of arthritis in individuals with obesity or overweight.
Most common joints, that are affected are knee, hip, spine but other joints such as fingers, elbows, etc. are also affected.
Obesity affects joints by two factors:
- Stress of one’s own weight on weight bearing joints such as knee, hip and spine.
- Release of chemicals from increased fat tissue deposit in the body leading to the risk of inflammation of the joints.
These factors play a major role in increasing chances of arthritis as well as progression of arthritis in individuals who are already diagnosed.
Other effects of obesity on arthritis are decreased consideration of surgery for treatment such as arthroplasty due to complications and more time duration of recovery than usual because of constant pressure on joints due to the weight.
Treatment options along with preventive measures for arthritis include
- primarily weight loss with healthy diet
- small, regular meals at frequent intervals, disciplined and timely meals
- regular exercises for 30-45 minutes a day for at least 4-5 days a week.
- Preferable exercises are cycling, swimming, etc. that help in avoiding weight bearing on knees, hips.
-Dr. Divya Teja Pasupuleti
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health.
People are generally considered obese when their body mass index (BMI), a measurement obtained by dividing a person’s weight by the square of the person’s height, is over 27.5 kg/m2, with the range 23–27.5 kg/m2 defined as overweight.
Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility. A few cases are caused primarily by genes, endocrine disorders, or medications.
Obesity is becoming the epidemic of the new age. To have awareness about what we can do about it is essential.
Weight loss is a balance between the calorie consumption and burning.
Here are a few very practical tips for weight loss and post weight loss maintenance.
- Maintain a food journal.in which you will write down whatever you eat and drink and also the amount that you consume. In that journal, you must mention meal of the day, what you consume and how much. This will help you to know where you need to control your diet.
- Workout or exercise is a must for any weight loss regime. The more effort you put in workout in a correct and guided manner, the better results of weight loss. This step is a must as there can be no possible weight loss without workout because without burning calories and reducing the input one can never achieve weight loss. To lose weight, tone your body and maintain the weight loss, it is highly advisable to choose a workout that suits you based on your preference, your capability and your time commitments. Yoga, aerobics, gym, swimming, any sport-badminton or tennis, dance or even a simple walk – are the options.
- cutting down on simple carbohydrates is highly beneficial. Reduction of salt intake is also advisable.
4.Weigh yourself early in the morning – and write it down in a diary. Make column of date and weight or week and weight .Many studies have concluded that people who weigh themselves regularly tend to maintain healthy weight. You may also write the weekly weight on the calendar to keep a long term record of weight.
- It is advisable to cut down on the portion sizes of meals and plan your meals such that the main content of your meal is raw fruit or veg, then protein like egg or meat but either baked or boiled and then little amount carbs like rice/roti.
This said, it is always better to seek professional help with any health matters and if weight loss is also a major health concern. Talking to a trained professional like a nutritionist can be very beneficial as they can guide you with how much percentage of foods you need from each group of the food pyramid based ony our BMI. From your side, strong commitment, regularity in work out and adherence to healthy diet will yield results.
– Dr. Afroze
Did you ever think that fat could itself help burn extra calories. Fat in excess of the body’s need is used to produce heat by what is called as the brown adipose tissue. This can be one of the most promising natural ways to avoid excess fat deposition. But unfortunately this brown adipose tissue diminishes with age and its activity needs to be restored such that it can exert its calorie burning effect. Continue reading “Fatty tissue that can help burn calories”
“Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper”
We can eat as much as a prince at lunch! That is – little less than breakfast and little more than dinner.
The quantity is defined here but quality also plays an important role, especially when lunch is eaten outside home/ at work. Some of us end up carrying packed lunches from home, which let us admit are often boring! Continue reading “How important is your lunch?”
Did you know? *
- One 12 oz. regular soda contains 8 tsp of sugar, or 130 calories and zero nutrition!
- Sugar-sweetened beverages is displacing milk as the most consumed beverage among children in certain places.
- People who consume 1 -2 cans/ day or more of sugary drinks have 26 % greater risk of developing type 2 diabetes
- There is a 20% higher risk of having a heart attack among those who averaged 1 can of a sugary beverage/ day
What do colas give you? Continue reading “Health implications of consuming colas”
In our earlier blog posts we discussed about emotional eating and factors that cause emotional eating. While it is natural to have food cravings & hence propensity to overeat in certain situation or occasions, awareness about the same can also help you take steps to overcome emotional eating.
Here are 10 simple tips to overcome emotional eating! Continue reading “How can you control emotional eating?”