Our society is preoccupied by weight. This is due in part to ideal images of female and male physiques portrayed in advertising. For most people, these ideals are unrealistic and unhealthy.
The main reason such ideals are unrealistic is that, genetically, we seem to have a natural weight range that our bodies prefer to be in. To maintain this weight range, internal cues help to regulate our food intake. Many people have become out of touch with these internal cues for many reasons, including:
- being encouraged to clean the plate as a child
- eating erratically with long periods between meals
- eating too quickly
- eating while reading, watching TV, or driving
- eating for emotional reasons or to relieve stress
How can you know if you are within your natural and healthy weight range? The body mass index (BMI) is a good way to see if you have a healthy weight. There are many BMI calculators available on the internet. Men and women between the ages of 20 and 65 can use the BMI. However, it doesn't apply to pregnant or breast-feeding women, very muscular people, or endurance athletes. With BMI, there is a wide range of weight that is considered healthy for a given height. That's because healthy bodies come in many shapes and sizes.
The BMI scores or results will let a person know if excess weight is putting him or her at risk of health problems. A score of 18.5 to 24.9 indicates a healthy BMI and less chance of developing health problems. A score under 18.5 signifies that the person may be more likely to develop certain health problems, including anemia, osteoporosis, and irregular heart rhythms. Someone with a score of 25 or higher may be at a higher risk of weight-related health problems. These problems can include heart disease, high blood pressure, and diabetes. A person with a BMI under 18.5 or over 24.9 would be wise to consider changes towards a healthier lifestyle.
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Weight-Loss
It's a fact: quick-fix fad diets do not work very well. Weight loss that lasts requires a balanced approach and a long-term commitment.
If you're thinking about going on a diet to lose weight, keep a few things in mind:
- Many people lose weight, but few can keep it off.
- You cannot stay on a diet forever.
- There is no quick fix.
Most fad diets require people to make drastic changes in their diet such as severely limiting certain foods. For example, some diets suggest no sugar or carbohydrates, while others suggest very high protein intake. These types of diets cause rapid weight loss due to loss of body fluids, not body fat. Most fad diets are risky, and some are dangerous. One thing is for sure: they cannot be long-term.
Although people do lose weight on fad diets, follow-up statistics are not encouraging. About 85% of people will lose weight on any diet, but only 15% will keep the weight off after 2 years. Some people gain back even more weight than they originally lost.
The key to weight management is to take the focus off weight loss and focus on building a healthy lifestyle and body.
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Weight-Loss
Since fad diets do not work in the long run, weight management needs to be looked at differently from how we have over the last few decades. Essentially, the only thing that does work is to change eating and exercise patterns. Permanent lifestyle changes are the only thing that will guarantee weight loss maintenance. The benefits of healthy eating and regular exercise are endless. People will reduce their risk of heart attack, stroke and other medical problems. They will feel more confident, have more energy, and sleep better.
A basic, healthy diet should include at least 3 nutritious meals a day and 1 or 2 snacks. A well-balanced diet is made up of vegetables and fruits, protein foods, and whole grain foods. Limit highly processed foods. If you choose to eat these foods, eat them less often and in moderation. Healthy living doesn’t have to be about denial and deprivation, but instead, balance. Health Canada's food guide is a good reference for balanced eating.
A person who decides to get involved with a weight-loss program or would like the help of a dietitian should select a program or dietitian that:
- recommends gradual weight loss (no more than 1 to 2 pounds per week)
- follows Canada's Food Guide
- recommends a safe exercise program
People who want to change the way they eat can start by taking the same food plan they have now and make some adjustments, for example reducing some of the fatty foods and eating smaller portions. Increasing the amount of vegetables, fruits, and fibre in the diet is also helpful.
Healthy living also involves keeping active. Keeping active helps to keep the body's metabolism (the rate at which your body uses food energy, i.e., burns calories) higher. For people who include muscle toning/building exercises in their exercise program, there are even greater benefits. Muscle has a higher metabolic rate (that is, it burns calories faster) than fat. So those who build some additional muscle will increase the rate they burn calories. Regular exercise will also help increase energy and confidence. Try to find a form of exercise you enjoy. Check with your doctor before starting an exercise program.
Here are some useful tips for healthy living:
- Don't diet – adopt healthy eating habits.
- Accept your body. Focus on measures of success other than weight. These measures can include having more energy, feeling more confident, having a lower stress level, and sleeping better.
- Make gradual changes, not drastic ones.
- Start your day with a nutritious breakfast. People who skip breakfast actually eat more during the day than those who eat a good breakfast.
- Try to eat something every 3 to 6 hours. If you leave it too long, it could lead to overeating.
- Take your time eating. It takes about 15 to 20 minutes for a "full" signal to reach your brain.
- Do not do other activities while you are eating. This can distract you from your internal "full" cues and may result in overeating.
- Try to understand how emotions and feelings affect what you eat and when you eat.
- Eat more fruits, vegetables, and fibre.
- Don't be fooled by low-fat foods. Although they contain less fat, they may contain more sugar.
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Weight-Loss
It is estimated that over 60% of Canadian adults are overweight or obese. It's ironic that North Americans are heavier than ever despite the increasing focus over the past few decades on weight loss, exercise and reduced fat intake. For most people, diets mean denial and deprivation – and therefore cause overeating once the diet is stopped.
So, what is obesity, exactly? Obesity is characterized by the accumulation of fat tissue. BMI is usually used as a screening tool for obesity. If your BMI is 30.0 or higher, you’re considered obese. Some health practitioners define obesity by the amount of fat content of the body. Obesity is usually defined as a body fat content greater than 25% of the total weight for males, or greater than 33% of the total weight for females.
So what causes obesity? It's not just a question of eating too much – though that can be a factor. Actually, there are many contributing factors. These can include:
- consuming too many calories
- low activity levels
- genetics
- body metabolism
- social factors
- economic factors
- psychological/emotional factors
So, what's all the fuss and concern? Obesity has serious health consequences. The complications resulting of obesity can have a considerable negative effect on the quality and length of a person's life. These complications can also have a significant impact on health care costs. People who are obese are at a higher risk of numerous illnesses, including heart attacks, strokes and diabetes. Obesity also increases the risk of:
- heart disease
- some forms of cancer
- high blood pressure
- gall bladder problems
- reproductive problems
- sleeping problems
- osteoarthritis
- diabetes
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Weight-Loss
