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*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.
- 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!!!
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