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.

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!!!