Obesity is now an endemic problem and it needs to be considered a chronic disease. A big portion of the overweight population have an underlying metabolic disease or a genetic problem causing them to be overweight, however with the right food and exercise these conditions can be controlled.
Where you end up storing fat can also give you an indication of why you are storing fat. Typically if you store fat around your waist and abdomen that can indicate a metabolic problem, more commonly an insulin resistance problem or adrenal steroid excess. If you store fat around your hips and thighs then that is more commonly due to just extra weight but can be associated with liver or lymphatic issues.
It must be noted that if you are taking certain drugs that can influence weight gain. Some common drugs are:
– Corticosteroids used for inflammatory diseases
– Insulin & sulphonylureas for diabetes
– B-adrenergic blockers used for hypertension
– Sodium valproate for epilepsy
– Anti-depressive and anti-psychotics
– Lithium for bipolar
– Contraceptive pill
– Pizotifen for vasometric headache
– Cyproheptadine for allergy and hayfever
As obesity is becoming an epidemic problem its no wonder that more and more people are becoming sedentary. An increase in obesity means people are becoming less active. Exercise is important to keep the body well oiled. It burns calories, maintains a balanced appetite, keeps blood glucose levels balanced and increases your metabolism. Combining exercise with a good eating plan goes hand in hand. If you don’t exercise you will lose weight but it will be in the form of muscle instead of fat, so exercise increases your muscles and decreases your fat. Exercise also helps with heart disease, diabetes, and cancer. It will also help control stress, improve your circulation and strengthen your lungs and heart.
First let’s look at what is classed as an OK weight. There are different ways you can measure whether or not your weight is appropriate; one is the Body Mass Index (BMI).
BMI = weight (kg)/ height (m2)
For example if your weight was 60kg and your height 1.75 meters, that would be:
BMI = 60 / (1.75 x 1.75)
= 19.59
Therefore in the optimal range
Calculate your BMI!
The BMI rates indicate the following:
BMI of 18.5 to 25 – optimal weight
BMI of fewer than 18.5 – person is underweight
BMI of above 25 – person is overweight
BMI above 30 – person is obese
BMI above 40 – person is morbidly obese
BMI under 17.5 person has anorexia nervosa
Therefore to know if you are in the healthy range calculate your BMI, healthy tips on losing weight:
1. have small portion sizes
2. eat protein during the day
3. limit carbohydrates
4. eat good fat, cut out bad fat
5. drink plenty of water
6. fill up your plate with vegetables
7. reduce alcohol
8. get in resistance training
9. eat organic food
10. love your body the way it is
