Weight Related - A Quick Read

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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)

















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