Do you find it hard to put on your socks because of your belly fat? Do you have difficulties to find and buy clothes? Why last summer clothes are too tight now? Are you tired of being overweight? And what about the health problems, are you putting your health in danger? So why should we lose weight?
Lose Weight and Stay Healthy
Beyond the physical appearance, being overweight increase the risk of health problems like cardiovascular diseases and heart stroke. Being overweight is unhealthy because extra weight puts extra load and strain on your heart. Chronically diseases like high cholesterol, type-2 diabetes, high blood pressure (hypertension), sleep apnea, respiratory problems, arthritis and also some forms of cancer (endometrial, breast, and colon) are associated with being overweight. People who are considered obese still had an increased risk of death. Approximately 112, 000 persons die annually from factors based on being overweight or obese as outlined by the American Heart Association. Actually dropping a reasonable amount (5 to 10 percent) of weight when you’re obese may considerably decrease your own risk for chronic disease.
Health Risks and Problems
Obesity or being overweight are described as abnormal or excessive body fat accumulation which presents a risk to health and also obesity is defined by the body mass index (BMI). The BMI is a statistical measurement derived from your height and weight, a person’s weight (in kilograms) divided by the square of his or her height (in meters). If your BMI is 25 or higher you are overweight, and you are obese if your BMI is 30 or higher. Obesity and overweight can be told that a person’s weight is more than what’s considered healthy for his or her height. According to medical researches obesity and/or being overweight become a big global problem. Overweight and obesity was once an issue just in high income countries, it has now dramatically risen in low- and middle-income countries. Also it is a big problem for Americans, more than a third of all adults and 17 percent of young people are obese in US. Total cost of obesity for US; including direct medical and non-medical services, decreased worker productivity, disability and premature death is more than $300 billion yearly.
Change Your Life Style
Anyone who has regularly gained weight through the years has to be very careful. Reasonable weight gain in adulthood can easily maximize your risk of diabetes. Excess weight gained above the hips will be really serious. In both women and men, larger abdomens can be the sign of problem. A waist circumference of over forty inches in men and over 35 inches in women refers to a health danger. If cholesterol and blood pressure levels are high as well as BMI comes into the overweight or obese group, it is really vital to lose weight. Significantly think about weight loss if you are overweight and have joint problems, shortness of breath, or other health problems that restrict daily living.
Health problems linked with overweight and obesity are explained above, moreover why should we lose weight?
Obesity problems or being overweight prevents you from having a good body shape; physical condition has a great effect on your lifestyle. Also appearance is very important; people want to look attractive and fitter, moreover becoming fitter means more energy and more stamina.
Unwanted weight, specifically around your belly, will make it more difficult for you to breathe; doing daily easy works such as walking up stairs or simply walking out to your car will be more problematic. Workouts that result in weight loss can help you to get back your physique and will make it easier to perform daily tasks. Also increase in your regular physical activity is going to help you lose weight and decrease the risk of having serious illnesses. The recommended amount of physical activity changes up to your age, but at least you should walk.
Body Image >< Self Respect
The body image influences your self confidence especially at your relationships or at work. Extra fats or your weight has a direct effect on how you feel about yourself. Obesity restricts to wear greater variety of clothing and makes it hard to find clothes; also you can’t wear your favorite existing clothes because of gaining weight. Going out in public (any restaurant, cinema, etc) becomes embarrassing because of weight. Men and women who lose weight and become fitter feel better due to physical appearance. They feel more comfortable in their bodies. Special days like wedding or vacations to seaside important for most of the people and they want to be thinner and look nice.
And extra weight affects your job, if your job requires physical activity. If you are a policeman, fireman or soldier you should run, climb and react quickly.
Why do we gain weight?
Basically getting weight is caused by imbalance between your calorie intake and the calories your body consume. You put on weight and have extra fat when you eat more calories than your body’s daily requirement. Extra calories that you get are stored as fat. Additionally age represent a great role in gaining weight, when we become older our metabolic rate (amount of energy used) decreases with a decrease in our physical abilities.
There are also various factors that play role in gaining weight
- Genetics is important; if one parent or both parents are overweight this increase the risk of child’s being obese.
- Health disorders like hormonal problems (such as hyperthyroid) negatively affect weight gain.
- Lifestyle has a great role in gaining weight. Regular activity and healthy eating are important. Less activity means less energy/calorie consumption which leads to more stored fat.
- Eating habits like eating too much unhealthy, calorie rich, fatty and sugary food can result in obesity.
- Some drugs, having too much alcohol and physiological changes in your life may lead to extra weight.
For reducing health risks what shall we change in our life?
Losing weight is the best way to decrease the risk of health problems and other diseases. But how can you lose weight? It is simple, you need to eat less and be more active. This means that you will lose weight by burning more energy than you get from foods. It is easy to begin a diet plan and exercise plan. The hard think about losing weight is discipline; you should change your lifestyle, you should quit bad eating habits and prefer healthy foods. Moreover physical activity is as important as dieting when you want to lose weight and to stay fit permanently. You should know how many calories does your body need, and you should burn more than this energy to lose extra fat and weight on your body. An average man needs about 2,500 calories a day and an average woman about 2,000 calories to stay the same weight.
Healthy eating means having various foods that provide you the nutrients you need to preserve your health, feel good, and have energy. These kinds of nutrients consist of protein, carbohydrates, fat, water, vitamins, and minerals. Eating routine is essential for everybody. When combined with being physically active and keeping a healthy weight, eating properly is the best technique to help your body stay healthy and strong. By selecting foods that make up a balanced diet and with physical activity you may reduce the probability of serious illnesses and delay the effects of aging.
For healthy and balanced nutrition;
- Eat a variety of foods from each of the food groups.
- In your daily eating plan eat the right amount of food for your age, sex, and activity level.
- Consume low in fat and high in fibre foods.
- Cook foods in healthier ways like baking, boiling, broiling, grilling, roasting or stewing. Don’t fry foods in oil.
- When you are shopping choose healthy and no additive foods.
- Check the calories of foods and drinks, try to consume low calorie ones.
- Don’t miss the breakfast; it is necessary for the required energy during day time and people who eat breakfast regularly are less likely to be overweight.
- Drink plenty of water with little amounts but too often.
- Eat slowly and take smaller portions, don’t skip meals.
- Keep saturated fat and sugar away from daily eating plan and use less salt.
- Try to be active all the day, prefer walking instead of driving for short distances.
- The foods in your daily eating plan should include fruit and vegetables, legumes, whole grains (like barley, brown rice, oats, quinoa, and wild rice), lower fat milk, egg, fish, fat trimmed meat and also meat alternatives.
- Take advice from a nutritionist or registered dietitian about making a healthy eating plan which is right for you. If you have medical issues talk to your doctor for weight loss plans.
The foods and drinks listed below should be consumed rarely and as little as possible because they include fat and sugar which are high in calories.
- Alcohol, fruit-flavored drinks, soft drinks, sports and energy drinks, sweetened drinks
- Chocolate and candies, cakes and cookies, ice cream and frozen desserts, doughnuts and muffins
- Fast foods, potato chips and nachos
Why physical activities and exercises are important?
Exercise is a powerful method to have a healthier, superior body. It can be a good technique to relax and make you feel better. Exercise helps to stop excess weight gain or enables weight loss. Whenever you take part in a physical activity, you burn calories. Essentially, regular physical activity will help you reduce or control a great number of health problems and concerns, including stroke, metabolic disorder, type 2 diabetes, and depression, some types of cancer, joint diseases and crumples. Physical activity promotes several brain chemicals that could make you feeling happier and more relaxed. Also you can feel better about your physical appearance and yourself when you exercise regularly. Regular physical activity will increase your muscle strength and enhance your stamina. Exercise and physical activity provide oxygen and nutrients to cells and help your cardiovascular system perform more efficiently. Regular physical activity will allow you to fall asleep more quickly and deepen your sleep.
Certainly the fundamental health advantage of exercise is that it helps to normalize glucose, insulin, and leptin levels by optimizing insulin/leptin receptor sensitivity. This is basically the most important factor for optimizing health and reducing the risk of chronic illnesses.
First you should decide to exercise regularly. At least 150 minutes of physical activity during a week is required for being healthy. And also you should be active all the day; instead of driving you should prefer walking or cycling. Taking part in team sports will help you to burn calories and will be entertaining. For daily exercises set a time and don’t skip a day, the most important thing is discipline.
The Last Point
For losing weight and staying healthy it is better to take long term precautions. Because short term precautions like fad diet plans do not provide permanent solutions. Diet plans shall be supported by increased activity and regular exercises. Simply you should burn more calories than you get from foods. Everything starts with making dramatic changes in your daily life and daily habits.
And what about the diet plans, which one shall we choose? A healthy diet plan shall be well balanced and include various foods. For daily requirements it should provide essential daily requirements for body like proteins, vitamins and minerals.
After searching for diet plans and reading the detailed reviews you can make the decision that which one covers your needs best. While making decision about methods to lose weight, please keep in mind the things written above.
Moreover you read the diet plans below;