Body weight is often used as an indication of how fit or healthy people are. But come to think of it some people are big and healthier than people with less body weight. The key behind a healthier body weight is perhaps in diet and exercise. So losing weight might be the solution for you or should consider just losing fat and gain muscle volume?
Before wanting to lose weight or start a diet,it would be wise to learn about your body composition. It is important to know that muscles, fat, bone and water all play an important role in what number they see on the scale each week because body weight is about so much more than fat.
Muscle: 30-55% of body weight
Fat: 10-30% of body weight
Water(not in muscle or fat):10-25% of body weight
Bone: 15% of body weight
Organs, other tissues:10-15% of body weight
Why keep a healthy weight?
Keeping a healthy weight is crucial, if you are underweight, overweight, or obese, you may have a higher risk of certain health problems.
Overweight and obese people are more under pressure of achieving a healthier weight because it can control the cholesterol, blood pressure and blood sugar which are link to multiple diseases such as heart diseases, diabetes, arthritis,sleep apnea and related breathing problems, low quality of life, clinical depression, anxiety, and some cancers, just to name a few.
Eating too much or not being physically active enough will make you overweight and those extra pounds are not that easy to lose for the majority of people. To maintain you weight, the calories you east must equal the energy you burn. To lose weight, you burn more calories than you consume. So a weight control strategy might include
Choosing low-fat, low-calories foods
Eating smaller portions
Drinking water instead of sugary drinks
Being physically active.
Causes of overweight and obesity
There are many interrelated factors when it comes to overweight and obesity, such as genetics, lifestyle, and how your body uses energy. If you look closes it’s not just about the amount of calories you consume or you burn, that would the simplest explanation, unfortunately or fortunately, is it incomplete.
The complex combination of factors interacting in life, such as genetics, socioeconomic factors, metabolic factors and lifestyles choices just to name a few, contribute to influence your weight and health.
The most common factors influencing weight are:
Genetics- It is know that you can inherit a tendency towards obesity when and if one or both your parents is obese. Heredity also influences where you carry weight.
Metabolic- People do not expend energy the same way. Metabolic and hormonal factors are not the same for everyone, but these factors may determine weight loss or gain.
Lifestyle- A sedentary life along with overeating, contribute to weight gain and obesity. If you eat a diet rich in calories from sugar, high-fat, refine foods, chances are you’ll gain weight.
A lack of regular exercise for adults leads to a difficulty to maintain or lose weight.
Impact of overweight and obesity
The main reason most people consider losing weight is the consequences and burden they feel and fear on their current or future, not only health but also on their quality of life.
Facing the world being overweight has its challenges on the physically aspect but also socially and psychologically.
Physical problems: As mentioned and depicted above, being overweight or obese can have tremendous consequences on your health. the excess kilos put you at risk of diabetes, polycystic ovarian syndrome, hypertension, heart attack, some cancers and fatty liver. Extra body fat(especially visceral) increases your risk of health problems by causing your body to be less responsive to the hormone insulin, which controls a large number of the chemical processes that keep your body functioning.
Social problems: people tend to avoid social gatherings because “normal” people tend to stare, point and make fun of them. Obese people face difficulties in using public seats( bus, planes, cinemas and usual toilet seats,..), friends fell like they are a burden, and they cannot enjoy all outdoor activities.
Professional problems: when obese, people not only stare, point and laugh behind your back, but they tend to avoid hiring or trusting you with different tasks because they think you are not capable. Overweight and obese people have a tougher time finding employment due to the stigma
Psychological problems: emotional and mental problems can also occur like anxiety, fear and depression due to the social stigma of obesity. People often feel deprived and lonely, they then tend to stay alone and stay away from the public.
Finding a balance
Whether you need to lose weight, maintain your ideal weight, or gain weight, the main point is to understand calories. The management of your weight is all about balancing the number of calories you consume and the number your body uses. A calorie is a unit of energy supplied by food and beverages and regardless its source it is still a calorie. Carbohydrates, fats, sugars, and proteins all contain calories. Calories are stored as fat if your body doesn’t use them.
To find a balance is to balance your calories. To remain in balance and maintain your body weight, the calories consumed must e balanced by the calories used in normal body functions, daily activites, and exercise.
It is recommended for adults to exercise(moderate intensity) at least 2hours and half every week, with an average of 20-30minutes every day and for children to be physically active for at least 60 minutes every day.
A healthy lifestyle requires balance in the foods you eat, the beverages you drink, your daily activities, and the amount of activity in your daily routine.
It is necessary to understand that each person’s body may have different needs for calories and exercise.
Tips for a healthy weight
For many, maintaining a healthy weight might seem really challenging. But it doesn’t really need to be if we just try to swap over to healthier eating and physical activity habits on a daily basis.
Here are some tips of what you can do in order to stay and maintain your ideal weight or to reach it.
. Avoid giving yourself excuses and start now
. Make healthy living a priority
. Choose to eat good and healthy food
. Consider two fruits and 5 veggies a day
. Drink water instead of sugary drinks
. Shop to be healthy
. Change to healthy recipes that are quick to make
. Be active for at least 30 minutes every day
. Sit less and move more
. Limit alcohol intake
. Eat breakfast everyday
. Go for healthy snacks
The above article serves only as reference. Kindly refer to your primary care provider for complete consultation and treatment.
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