Do you think obesity or being overweight is just a cosmetic concern? If you are thinking the same, you are highly mistaken. Being overweight or obese is not only about your physical appearance. However, it is more about your internal health. Obesity is considered a Chronic medical illness that holds the capability to lead to diabetes, high blood pressure, cardiovascular disease, and others.
Obesity and being overweight are usually associated with cardiovascular disease and several factors for cancer. It is quite challenging to deal with obesity and its related problems. However, with the help of dietitians and healthcare professionals, you can heal yourself completely. Now is the right time to look further for treatment to get rid of the upcoming risk factors. Medications and diets are very helpful in bringing down weight. Though the treatment is long-term and you need to have enough time to see the changes in yourself. With the help of a positive lifestyle and increased physical activity and proper diet habits can help you shed your excess weight.
What are obesity and being overweight?
Obesity is the specific term that is used for the weight of the human body more than the average or as per the medical requirement. The term obesity also varies based on the field. In general, obesity and overweight are seen as weight greater than the actual healthy weight. Obesity is also called a chronic condition which is defined as an excess amount of body fat.
Weight is usually measured based on body mass index (BMI) theory. The BMI of every individual is different and it is determined by the person’s height and weight. BMI or we can say body mass index equals the person’s weight in kilograms and it is further divided by the height in meter square.
In the United States, obesity has become an epidemic. Over two-thirds of adults and one in three Americans are overweight or obese. Children are now significantly more likely to be obese. The prevalence of obesity roughly doubled between 1991 and 1998, and it has been rising quickly worldwide. Nearly 40% of adults in the United States were obese in 2015.
What are the common reasons for obesity and being overweight?
Though there are several reasons for obesity and being overweight. However z if we talk about the scientific cause then it is determined as the balance between calorie intake and energy expenditure. If an individual consumes more calories than the requirement of their body then they will not be able to burn or metabolize, and this person can gain weight. If an individual intake fewer calories then they will lose weight. Overeating and less physical activity or exercise is the most common cause of obesity.
- Genetics is also considered the reason for obesity. In most cases, a person is more likely to develop overweight if their parents are obese. Due to genetic factors, hormones are involved in fat regulations. Leptin is the hormone that is produced in fat cells in the placenta. Leptin is responsible for controlling weight. This hormone further goes ahead with the offspring and leads to being overweight.
- Due to less physical activity and exercise, being overweight is the cause. People who have a sedentary lifestyle where they have to sit at their job to sit mostly suffer from obesity. This is because sedentary people are not able to burn calories as compared to active people. Afterward, it is stored in the form of fat and causes obesity.
- Poor diet is the most effective reason to cause obesity. Poor diet and lack of proper nutrition can lead to calorie increase and thus cause obesity. Most of the time people are more addicted to consuming simple carbohydrates. Simple carbohydrates and sugar-rich food lead to excess calories in the body. The primary role of simple carbohydrates is to increase blood glucose levels and also stimulate insulin release by the pancreas. Mainly insulin released by the pancreas promotes the growth of fat tissue and leads to weight gain.
- Weight gain results from overeating, especially if the diet contains a lot of fat. High-energy-density foods (foods with a lot of calories in a little amount) include fast food, fried foods, and sweets. Diets high in fat have been linked to weight increase, according to epidemiologic research.
- Emotions can impact eating behaviors for certain people. In response to feelings of boredom, unhappiness, tension, or rage, many people overeat. Approximately 30% of those who seek therapy for major weight problems struggle with binge eating, even though most overweight people experience no more psychological disturbances than people of normal weight.
- Several medical conditions like hypothyroidism, insulin resistance, PCOS, and Diabetes also contribute to weight gain.
How to prevent obesity?
Because of your gradual weight gain, a family history of obesity, a health condition that is associated with obesity, or even simply a general concern for maintaining your health, you may be worried about preventing obesity. Whatever your motivation, the objective is deserving.
Prevention from obesity is crucial to prevent yourself from disease. With the help of the right prevention steps, you can control your weight accordingly. Preventing obesity can also help you to reduce the risk of a host of associated health conditions including cardiovascular disease cancers and more.
Like any other chronic medical condition, obesity is also preventable with the help of a healthy diet, adequate sleep, and a healthy Lifestyle.
- Balanced Diet
One of the most effective and scientific ways to control your weight is by opting for a balanced diet. A balanced diet for the overweight plays a major role in providing the required nutrients and calories to your body. Obesity can be prevented with the following basic healthy eating steps.
- Make sure to consume five to seven small servings of whole fruit and vegetables every day. Eating fruits and vegetables is more susceptible to obesity prevention. Fruit and vegetables contain higher amounts of nutrients and are also associated with a lower risk of Diabetes and insulin resistance.
- It is crucial to avoid processed foods. Highly processed foods are needed to avoid at all costs.
- Make sure to reduce sugar consumption. It is crucial to keep the intake of added sugar very low.
- Drink more water and stay hydrated. make sure to avoid artificial drinks or alcohol.
- Ensure that you consume meals with a low GI. The glycemic index (GI) is a scale that assesses how rapidly food may increase blood sugar levels in a person. Concentrating on low-GI foods can assist in stabilizing blood sugar levels. Controlling your blood glucose levels can aid in weight loss.
- Bring the family along for the trip. Adults need to feel supported too; social support isn’t just for kids and teenagers. Engaging others can support the promotion of a healthy lifestyle, whether it is through cooking with the family or taking walks with friends.
According to national and international guidelines recommendation, it is suggested that the average adult get at least 150 minutes of moderate-intensity activity per well. If you want to maintain a healthy weight then you need to exercise regularly. You need to increase your physical activity.
- Avoid daily stress
Stress can directly impact your health. Stress can also show a worse effect on your body and mind. The consumption of too many high calories in food can also contribute to the development of obesity. Chronic stress can raise the level of the stress hormone cortisol and can lead to obesity. It is because of a poor diet. Make sure to opt for a healthy diet. Do meditation, yoga, and exercise to stay healthy physically and mentally.
- Quality Sleep
The primary objective of sleep is associated with overall well-being. Studies have shown that good-quality sleep can reduce weight and contribute to a healthy lifestyle.
The primary goal of the treatment is to achieve and maintain a healthier weight. According to the sources it was found that even a modest level of weight loss of 5-10 percent of initial weight along with long-term maintenance can bring significant health benefits. It can lower your blood pressure, can keep Diabetes in check by lowering the risk of Diabetes and cardiovascular disease.
© Ruchie Verma.
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