Obesity is a complex chronic disease characterized by an excessive amount of body fat and it may lead to several health complications. It is more than just about your appearance because it is a medical problem. Obesity risk factors can be inherited, physiological and environmental factors may be responsible for it, combined with an unhealthy diet and lack of physical activity. Some other causes of obesity may include, not getting enough sleep, post pregnancy, PCOS– which is a condition that causes an imbalance in female reproductive hormones, hypothyroidism, some medications, stress and osteoarthritis.
Trying to lose weight may not always be easy for everyone. However, even if you lose a modest amount of body weight it can improve or prevent the health problems associated with obesity. It is important to make a few diet and lifestyle changes to reduce body weight, medications may be prescribed by a healthcare professional and other weight-loss surgical procedures can also help you achieve a healthy weight.
BMI is used to help you understand whether a person is obese, overweight or normal. It is a numerical value of your weight to your height.
To understand the range of BMI, the following can be used as a guide:
Using the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Because height is commonly measured in centimetres, divide height in centimetres by 100 to obtain height in meters.
Formula to calculate BMI:
Before approaching any kind of treatment, doctors measure a person’s waist circumference. Several methods to measure body fat include screening tests, blood tests, liver function tests, thyroid tests, diabetes tests and ECG or EKG.
Obesity means excess body fat and leads to muscles putting strain on your bones and internal organs. It increases inflammation which is a risk factor for cancer. Here are a few health complications that may be caused due to obesity and some can even be life-threatening if not treated:
To reduce the risk of obesity one must understand and address the root cause of it. It has become extremely important that each and everyone one of us makes healthier food choices and indulge in activities that will help turn the tide on obesity. Some tips to reduce the chances of obesity:
World Obesity Day, observed on 4 March, created by World Obesity Day (WOD) reinforces the need to talk about obesity as a serious disease affecting a large part of the world population. It may happen to anyone and the only way we can make progress is by working together. This year the theme for this day has been set keeping in mind the fact that it’s time to talk about the dangers associated with obesity and its effects on different aspects of health. Education and awareness are needed, to end the stigma around obesity and show care. So let’s join hands for a healthier future.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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11th October is World Obesity Day when health care specialists will spread awareness about the benefits of weight loss and many people heed this call to action and chalk up a weight loss plan. But losing weight is difficult. Many people stick to their plans for the first few months and then the enthusiasm gradually starts to fizzle out. Unsuccessful attempts at committing to weight loss have happened to many of us. But it is possible to dedicate yourself to your weight loss regime and once you do that you will reach your target weight in no time.
The primary reason people ditch the routine that can make them lose weight is that weight loss is a long, laborious and painful process. When you embark on this new journey, your body will encounter many challenges and changes. Exercise can make your muscles sore and your new super healthy diet can make you feel both hungry and miserable and many people cannot put up with these changes and revert to their old routines soon.
Another reason why people give up is that they do not see the desired results as fast as they want and thirdly, some are too busy to find time for workouts. Their healthy routines go for a toss when they feel that they can’t manage time.
To commit yourself fully, you need to change your outlook towards weight loss.
Ask yourself if the reason you backed out of your weight loss plan holds up to scrutiny. If you think it was really taxing on your body, then you have to explain to yourself that any new routine feels that way till you acclimatise with it. When you start exercising for the first time, your muscles produce lactic acid which makes your body ache. But in a few weeks when your body starts to get stronger, it will make the soreness subside.
You can also consider requesting your trainer (if you have one) to suggest another regime for you, one that is less painful.
As for not getting speedy results, you need to know that weight loss cannot be rushed. In the early phase, you will lose the kilos rapidly but after a point, it will slow down- that is the natural course. Losing weight the healthy way, without causing damage to your body requires patience and the wait is worth it.
And if you feel that you are too busy for weight loss, then you are deceiving yourself. Excess weight can ruin your health by inviting a horde of illnesses like diabetes, hypertension, kidney damage, heart disorders, etc. That is why you have to find time for exercise because if your health fails you, nothing else will matter.
Another way you can make yourself stick to your weight loss resolution is by spicing up your diet. A healthy diet does not translate to a boring diet. Disguise the blandness with aromatic spices and herbs. Look up recipes online that will help you introduce a new twist to your dull meals. But most importantly, allow yourself a cheat day every week. On this day you can indulge your food cravings (but within reasonable limits). A cheat day ensures you do not slip into an insipid food-induced depression.
Also Read: Best Fruits for Weight Loss: A Comprehensive Guide
You have to step into the right mindset if you want to achieve your goal. Don’t look at the process as a mammoth task. Instead, take it one day at a time. Focus on getting through your gym session and new diet-based meals for the day and consider that a victory. Tell yourself, ”Yes I can do it” – self-affirmation works like magic and if you have faith in yourself, you will succeed.
Tell all your friends and family about your newfound resolve to lose weight. This way you are creating what psychologists call accountability. Everyone will be expecting you to zealously honour your weight loss plan and if you give up, you will end up embarrassing yourself when people keep asking you why you are no longer going for a run or to the gym or why you are binging on sweets. In a way, you will be counting on peer pressure to drive you.
Tell yourself, ”No more excuses, no more slacking off”. You will at all costs make your body go through at least half an hour’s worth of physical activity no matter how late it is, how tired you are or how many tasks are piling up. Stick to your diet no matter how miserable you are or even if you are eating out with your friends. There will be no room for ‘exceptions’ in your life.
Staying committed to weight loss can be made possible with the tips we have suggested. So stay fit, stay healthy!
Also Read: Diet Or Exercise – Which One Should I Focus On For A Healthy Weight Loss?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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