Weight Management: A Prescription for Good Health
There’s no denying the fact that obesity has been on the rise in America for decades. It has been proven to make life uncomfortable and to lower people’s quality of life. Taking control of your health can start with nutrition and weight management. Weight gain and obesity are the results of a complex interplay between genes and the environment. A common misconception is that weight gain stems from overeating and a lack of exercise. Although these are contributory factors, they are not the prime cause.
What is weight management?
According to Wikipedia, weight management includes the techniques and physiological processes that contribute to a person’s ability to attain and maintain a certain weight. Most weight management techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity. For healthy weight management, some tips need to be regulated for the body consistently.
The quantity of food and drink consumed by an individual plays a very important role in weight management. For example, sugary drinks like sodas are very palatable and contain a significant number of calories but do little to affect satiety. In other words, drinking sugary drinks does not help get rid of hunger but still adds many calories to a person’s diet, which can lead to overeating, positive energy balance, and weight gain. Consume a diet filled with whole grains, whole vegetables, whole fruits, low-fat and fat-free dairy products and high protein.
- Physical Activity
Physical activity is one of the main components of a person’s daily energy expenditure. Physical activity can be related to a person’s professional activities, it can be part of non-work related daily activities, or it can be in the form of physical exercise. Such physical activity may help a person to maintain a healthy weight and avoid developing noncommunicable diseases like diabetes, heart disease, and dyslipidemia (high cholesterol).
- Balanced metabolic rate
Basal metabolic rate (BMR) is one of the main components of a person’s daily energy expenditure. BMR is defined as the amount of energy that is expended during a given amount of time by a person at rest. In other words, it is the amount of energy a person’s body uses to do things like pump blood, maintain proper brain function, breakdown toxins, and ensure other bodily functions.
Technically speaking, BMR is the amount of energy the body expends during the following very specific conditions: right after waking up, while in a resting state, and after fasting for 12–14 hours. Failure to own these three tips can cause dangerous cardiovascular diseases.
- Weight and Diabetes: Diabetes is a very serious disease that causes high blood sugar levels (elevated blood glucose). The American Diabetes Association estimates that about eight percent of Americans suffer from diabetes. If you are pre-diabetic or diabetic, then losing 5-10 percent of your body weight can help improve your blood sugar numbers. If you are pre-diabetic and can lose this weight, you will lower your risk of developing diabetes by 58 percent.
- Weight and High Blood pressure: Hypertension, defined as a systolic blood pressure in excess of 140 mm Hg or a diastolic blood pressure higher than 90 mm Hg, is also a globally increasing public health concern. As your weight increases, so does your blood pressure, so you’re more likely to develop high blood pressure if you’re overweight. Losing even a little bit of weight can reduce your risk of high blood pressure and goes a long way toward treating and preventing serious problems.
- Weight and Sleep Apnea: When you periodically stop breathing in your sleep, your body releases stress hormones. The American Heart Association explains that, with obstructive sleep apnea, these hormones can lead to high blood pressure, stroke, and heart disease. As your breathing improves and your oxygen levels stabilize in response to treatment for sleep apnea, your blood pressure may also improve. While you should always speak with your doctor before adjusting your medications, some people are able to reduce their intake of blood pressure medications following treatment for sleep apnea.
- Weight and Heart Disease: Heart disease can change your cholesterol levels. Most of us know that obesity can cause a spike in bad cholesterol and triglyceride levels, but did you know it can also lower good high-density lipoprotein (HDL) cholesterol? HDL cholesterol is important for removing bad cholesterol and working to reduce the risk of heart disease.
- Weight and Hypothyroidism: If you have hypothyroidism, the numbers on the scale can creep up, even if you’ve stuck firmly to your diet and exercised religiously. The hormones your thyroid gland releases help regulate your metabolism, or how efficiently your body burns food for energy. When your thyroid makes fewer of its own hormones—as it does in hypothyroidism—your metabolism slows down. So you won’t burn off calories as quickly and you’ll gain weight. The weight gain usually isn’t extreme, maybe 5 or 10 pounds, but it can be enough to affect your self-esteem. The more severe your hypothyroidism is, the more weight you’ll gain.
- Weight and Gout: Gout, an inflammatory form of arthritis infamous for causing excruciating pain in the big toe, has long been tied to obesity. Through research, it was discovered that people who gained a lot of weight as adults had a higher risk of developing gout. Specifically, people who became obese as adults were 1.65 times more likely to develop gout than stable non-obese participants. Similarly, people who had been obese throughout their life (deemed “stable obese” by researchers) were 1.84 times more likely to develop gout than stable non-obese participants. Those who were obese but lost weight were less likely to develop gout and less likely to have frequent gout flares.
In order to avoid all these cardiovascular problems, amongst many others, it is essential to manage weight, stay healthy and sleep well. Weight loss is not just about diet and exercise. It begins with getting very specific about the wellness and fitness goals needed to achieve success. Along with diet and exercise tips, our weight-management team is here to provide you and your loved ones with supplements such as Old School and New Body that would speed up your weight loss journey.