Weight Related - A Quick Read

Back to Quick Reads *Note - never exert yourself beyond your limits particularly while exercising* Are you feeling breathless even after a little bit of work and unable to cope with sudden physical activity? Being snoring recently and having increased sweating? How to know if you are overweight? your body weight is generally greater than the recommended weight based on your height generally there will be extra body fat involved in weight issues related to obesity. Who is at risk of being over-weight and obese? Genetically inclined for children of obese or overweight parents. Generally anyone but men are more likely to be over-weight than women. Generally anyone but women are more likely to be obese than men. Children who are obese in childhood are more likely to be obese as adults. Why the weight gain? Simply put when there is more calorie intake than the amount of calorie being used up. The surplus calorie can be from food or drink intake or from lack of usage from physical or daily activity. Who should consider losing weight? Anyone who is above their recommended weight or over-weight. Men with a waist size of greater than 40 inches. Women with a waist size of greater than 35 inches. Patients who have high cholesterol levels Diabetics (if overweight) High blood pressure patients (if overweight) Why some people are unable to lose weight? genetically inclined eating habits prevent weight loss inactive lifestyle irregular and ineffective physical activity medications usage medical conditions stressed out What is BMI? Body mass index is measure based on your weight and height. determines if weight is in the healthy range or not. the greater the BMI, the greater the risks of conditions How to calculate BMI? BMI = weight (kg) / height(m)2 Body Mass Index Range Underweight: less than 18.5 Normal or healthy: 18.5 to 24.9  Overweight:25 to 29.9 Obese: 30 to 39.9 Extremely obese: higher than 40 Lifestyle and dietary adaptations Reduce or avoid foods that are high in calories, sugar and fat. Avoid or reduce drinks with added sugars. Increase physical activity and avoid sedantary lifestyle. Try to get enough sleep around 7 to 9 hours daily. Reduce stress if that causes stress eating. Get help if suffering from eating disorders like binge eating. Get medical assistance for medical conditions that prevent weight loss. Ways to lose weight change your eating habits avoid sugary foods and drinks reduce fatty food intake fried foods and snacks red meat with high fat percentage reduce or avoid salt-laden foods ready made or processed snacks  fast food takeaways avoid soft drinks and alcohol carbonated soft drinks and commercial fruit juices Increase your calorie consumption or reduce calorie intake do more physical activity try to exercise at least 30 minutes daily try to incorporate aerobic exercises in your daily routine alternate aerobic exercises with strength training every other day do moderate-intensity exercises like brisk walking if unable to do above. eat less of calorie dense meals reduce portion sizes avoid fat-laden meals or meals cooked in fatty oils avoid sugar-laden items like candy or chocolates avoid multiple servings gradually substitute plain water for soft drinks and beverages increase vegetable, fruits and whole grain use more of fat-free or low-fat dairy products instead. use lean meats and nuts more for protein Need help changing your food intake?Have a look Keep the lost weight off and avoid regaining  Keep a track of the weight Continue regular physical activity Treatment weight loss through healthy eating weight loss through physical activity weight loss medications weight loss devices Electrical stimulation system Gastric ballooning systems Gastric emptying systems Bariatric surgery Calorie restricted dieting Intermittent fasting Complications High blood pressure  high "bad" cholesterol levels low "good" cholesterol levels High fat levels High sugar levels and type 2 diabetes Heart diseases Sleep apnea Stroke Osteoarthritis Fatty liver disease Gall bladder disease Kidney disease (Pic credit:https://commons.wikimedia.org/wiki/File:Medical_complications_of_obesity.png) All these and more are available at Health First pharmacy...visit us for all your health needs first...talk to us first!!!