Everything You Need to Know About Weight Management
Weight loss

Everything You Need to Know About Weight Management

Importance of Weight Management 

If you’re feeling that your weight is having an adverse effect on your self-esteem or well-being, it’s time to take action. It’s time to make a change for the better.

Obesity is a real issue. More than 70% of adults and nearly 20% of children and adolescents in the US are considered as overweight or obese. And sadly it is not only because they lack discipline.

Weight gain and obesity are the results of a complex interplay between genes and the environment. A common misconception is that weight gain stems from overeating and lack of exercise. Although these are contributory factors, they are not the prime cause.

The main reason behind weight gain in westernized countries is overeating in combination with the hormone insulin production leading to fat storage in the body.

Weight management includes the techniques and physiological processes that contribute to a person’s ability to attain and maintain a healthy weight. Most weight management techniques involve long-term lifestyle strategies that promote healthy eating and daily physical activity. 

Health Risks Associated with Obesity

Obesity is a serious condition for the human body. There are numerous health risks associated with obesity that affect both men and women. It is essential to combat this epidemic by leading a healthy lifestyle. 

A nutritious diet, physical activity and maintaining a healthy weight can prevent the risks associated with obesity. According to the American Heart Association (AHA), there are over 100 million people in the U.S alone who are obese. This number is expected to increase to 138 million by 2030 due to alarming rates of obesity-related diseases.

Obesity is a disorder where body weight is much higher than what is recommended for a person's height. The most common cause of obesity worldwide is unhealthy diet, lack of physical activity and genetic factors.

Worldwide, the number of obese and overweight adults has nearly doubled since 1980. In addition to the associated risk factors, such as hypertension and diabetes, obesity can severely affect your general health.

A person who has a body mass index (BMI) of between 25 and 29 is considered overweight, while someone with a BMI in the range of 30 to 40 is considered obese. A BMI measuring more than 40 is considered morbidly obese. Obese people are much more likely to develop illnesses such as hypertension, stroke and diabetes. 

Additionally, obesity affects a person's quality of life and overall life expectancy. Obesity is directly responsible for 30% of all deaths due to heart disease.

Consequences of obesity include:

  • Obesity is the leading cause of death
  • High blood pressure (hypertension)
  • High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis 

Weight Management Tips

There are different types of fat in our body but we are going to discuss mainly two types of fat namely: Subcutaneous fat and visceral fat.

Subcutaneous fat: This type of fat is also known as soft tissue. The main characteristic of this type of fat is that it lies directly under the skin, i.e., it lies on the surface of the body, beneath the level of the skin and subcutaneous tissues.

Visceral fat: This type of fat is also known as intra-abdominal fat. This type of fat lies inside the abdomen in a thick layer which is around muscles and organs.

The tips to lose weight:

  1. Green Tea: Green tea is a natural appetite suppressant. It contains an amino acid called L-theanine, which is known to induce relaxation with no drowsiness. The caffeine in green tea works synergistically with L-theanine to relax the mind and increase concentration, which helps reduce the intake of calories.
  1. Water: Drink lots of water and healthy liquids. Without sufficient water intake, our body cannot properly metabolize stored fat or carbohydrates. The process of metabolizing fat is called lipolysis. The first step involves hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Drinking enough water helps in burning fat from food and drinks, as well as stored fat.

  1. Eat Lean Protein: Eat lean protein and eggs for breakfast. Eggs have the highest biological value of any food, meaning your body can absorb and utilize almost all of the protein you eat. They also contain dietary cholesterol, which is essential for proper brain function and the nervous system.
  1. Low-Calorie Diet: Keep a low-calorie diet and avoid sugar, cream, butter and heavy preparation. These will only make you feel hungry after a few hours and increase your calorie consumption.
  1. Exercise: A proper diet is one of the most important factors in weight management. But, exercise is equally important as it helps burn calories and controls the gain in weight. It also improves heart health by increasing high-density lipoproteins (HDL) and reducing LDL cholesterol.

Keeping fit is not just about getting a good body but it’s also about staying healthy and getting rid of diseases caused due to obesity like diabetes, hypertension, etc.

To keep our fitness levels high, try limiting your television watching time and sleep for at least 7–8 hours every day. It is highly recommended to do cardiovascular exercises because it helps increase the lean muscle mass present in our body leading to weight loss.

Take Away

Weight management is important for general health, in addition to being a factor in many diseases. There are numerous weight loss aids available in the market today and the most widely used is diet pills.