Best way to lose weight in 3 simple steps:
This is 21st century the era of technology, we spend our whole day sitting along without gadgets like phone, tablets, laptops, etc. So, obesity is one of the major problems of today’s era.
Worldwide obesity has nearly tripled since 1975. (WHO)
In this article, we will discuss “The best way to lose weight in 3 simple steps”.
Obesity is one of the most common health issues of the present era.
A major part of the population of developed and developing countries are suffering from this problem due to extreme changes in lifestyle and dietary patterns.
The aetiology of obesity is generally related to genetic, endocrine, metabolic factors however it affects approximately every system of the body including cardiovascular, respiratory, musculoskeletal etc, therefore, making it an attention seeking problem.
What obesity is?
Obesity is defined as a condition characterised by over collection of adipose tissues or subcutaneous fat beneath the skin.
Obesity of an individual is calculated on the basis of B.M.I.
The weight of the individual
(Height of individual)²
- The B.M.I of a non-obese person should be less than 25 kg/m².
- B.M.I between 25 to 30 kg/m² is considered overweight.
- B.M.I above 30 is considered the obesity kg/m².
Obesity is usually characterised by a collection of fatty tissues over abdomen, thighs, buttocks, forearms, chest etc.
RISK FACTORS FOR OBESITY
- Genetics and family history
- Sedentary lifestyle
- Overconsumption of junk and fast food either street food or homemade.
- Impact of certain medications like steroids, hormones, antidepressants.
- Thyroid hormone deficit
- Cushing’s syndrome
- Polycystic ovarian disease
- Metabolic disturbances
- Psychiatric problems
Men have more muscle fibres then women, men burn more calories than women even at rest; so women are more prone to get obese.
COMPLICATIONS OF OBESITY
- Obstructive sleep apnea
- Hypoventilation syndrome
- Bronchial asthma
- Congestive heart failure
- Varicose veins
- Pulmonary embolism
- Carpel tunnel syndrome
- Back pain
- Stretch marks
- Erectile dysfunction
- Urinary incontinence
- Chronic renal failure
- Breast cancer
- Uterine cancer
- Fatty liver
- Colorectal cancer
The management of an obese patient involves a combined use of diet, behaviour modification, exercise, and may include pharmacological methods.
⁃ Meridia/ sibutramine is an anorectic their targets neurotransmitters to decrease appetite
⁃ Phentermine is a thermogenic drug that increases energy expenditure and the targets neurotransmitters to reduce appetite
⁃ Xenical/ orlistat is peripheral lipase inhibitor that reduces digestions and absorption of fats
• Gastric restrictive procedure
It in walls decreasing the size and capacity of the stomach after resection
• Malabsorptive procedure
It involves removal of a portion of small intestine to decrease the absorption
However, the main management of obesity is based upon three fundamental methods:-
- Dietary changes
- Lifestyle and behavioural changes
- Junk food is one of the main causes behind the obesity. Food items like French fries, Burger, pizza, fried chips, sodas etc, contains a very high dose of complex fats and carbohydrates which are responsible for significant weight gain.
- Unplanned dietary habits, excessive eating, craving for junk foods are the factors regarding diet associated with obesity.
- Significant changes in the lifestyle, availability of food especially junk and street food are also associated with inappropriate dietary habits resulting in obesity.
- Consumption of sweets and other diets containing sugars/ carbohydrates is also a significant factor regarding obesity.
Therefore, it’s very necessary to make significant dietary changes in the management of obesity such as:
- Decreasing the consumption of fats and carbohydrates, increase the intake of proteins in every meal.
- Instead of red meat, Lean meats could be added to the diet.
- Increased consumption of roughage in diet could help easily achieving the satiety thus decreasing bulky food consumption.
- Intake of fluids should be increased especially water; however, it should be kept in mind that adequate electrolyte consumption is also necessary with the increased water consumption.
- Diet rich in carbohydrates ie, the sugary diet should be avoided and it should be only 10 to 12% contained in the diet.
- Diets rich in transfat and HDL should be restricted, this generally contains junk food that is usually fried or roasted.
- Whole grains should be increased in consumption like maize, jowar, pearl millet (Bajra) and ragi. This could be consumed either roasted, in form of porridge or germinated form. Cereals should be used whole including bran.
- Pulses should also be used in the Whole form not washed (peeled). Black grams are found healthiest. Rajma and other pulses should also be adequately included in the diet.
- Increase the use of green leafy vegetables and other Seasonally available vegetables; just not only being poor in carbohydrates and fats, they are excellent sources of vitamins, minerals and antioxidants.
- Potatoes should not be used.
- Dietary modification means to reduce the consumption of fats and carbohydrates, however, there should not be complete restraining of any type of nutrient. The person should be provided with a balanced diet with fewer carbohydrates and fats and adequate proteins, roughage, vitamins and minerals.
- Adequate Intake of LDL containing diets should be there, coconut oil, Olive Oil etc are its good sources.
- Eat less but take frequent meals.
- Consume beverages with less or no sugar and milk; take black tea, black coffee, etc. Green tea had shown considerable positive effects in reducing obesity.
- Restraining from alcohol consumption and cigarette smoking is a necessity.
- Regular physical activity is very necessary for all the weight reduction strategies.
- Without exercise, both fat and lean body mass are lost. Significant loss in lean body mass effects in resting metabolic rate and weight loss because lean body mass is the site of high energy expenditure.
- High levels of physical activity and fitness may reduce cardiovascular diseases risk factors, prevent and control obesity, prevent hypertension, and prevent hyperlipidaemia.
- Routine exercise also helps in reducing the risk of depression and emotional distress.
PURPOSES OF EXERCISE
- Increases energy expenditure.
- Improves metabolism.
- Prevent and control overweight.
- Decreases risk of cardiac and vascular disorders.
- Improves ventilation.
- Improves muscular health.
- Enhances immunity and stamina.
- Promotes psychological health.
DIFFERENT EXERCISE AND WORKOUTS FOR OBESE AMD OVERWEIGHT PEOPLE
Yoga is one of the traditional therapeutic methods; focuses both on the physical as well as the mental domain of Health.
Yoga involves the position in the body in some specific postures known as ‘ASANAS‘.
A number of yoga exercises are available which are significantly helpful in weight loss through energy expenditure, metabolism improvement and maintaining hormonal levels.
Some of such asnas are:
- Bhujang asana
- Titli asana (Butterfly pose)
- Ardh chakra asana
- Garud asana
- Veerbhadra asana
- Ushtra asana
- Nauka asana
- Matsyendra asana
- Kapal bhati
WALKING AND JOGGING
- Having a long walk or Jogging is is helpful in noticeable weight loss.
- Morning and evening walk is therefore recommended for the people of all age groups suffering from obesity and weight gain.
- Aqua jogging had also shown significant effects in weight loss. It involves walking or running throughout the water with the help of a buoyancy belt.
- Swimming is also a significant method for weight loss. Diving swimming across the water needs extra efforts and apart from that involves movement and activity of all the peripheries.
- Overweight people should, therefore, participate in swimming programs
RUNNING AND CYCLING
- Running and cycling enhance the body’s activity and energy expenditure, therefore, reducing calories.
- Routine running and cycling habit is essential for spontaneous weight loss.
- The people with obesity should try to use bicycles for travelling nearby distances like local market, school, Liberary etc.
- Gym workout is highly effective as;
⁃ It helps in expected calorie burning
⁃ Preventing lean body mass loss,
⁃ Improving body posture.
- It is therefore recommended for overweight and obese persons to perform workout at the gym for certain hours on a routine basis.
- Adequate measures should be taken regarding the modification of the behaviour of the obese person.
- Alterations in the eating behaviour are necessarily required and the focus is not on overeating but on the social factors and domains encouraging the overeating.
– The person should be properly educated and made understood regarding his inappropriate behaviour and the behaviour that is expected.
– Adequate measures should be taken for the control and modify the inappropriate behaviour of the person
– Positive reinforcement is very necessary to encourage the client for his simultaneous improvement.
SOME SMART TIPS
- Eat less but take frequent meals
- Take small bites and chew food properly
- Instead of QUANTITY, focus on QUALITY of food.
- Never miss the breakfast.
- Eat like a king (much) in the morning, like a trader ( less) in the noon and like a beggar (at least) in the night.
- Drink lots of water
- Approximately 8-10 glasses of water per day.
- However adequate consumption of electrolytes is also necessary with increased water intake.
- Overhydration may also appear due to over the counter water intake resulting in problems associated with consciousness due to sodium deficit.
- Drinking lemon water has significant effects on weight loss.
- Lemonade (sugarless) is therefore useful as well as delicious choice for obese people.
- Nutritional counselling could be provided to the obese person; if required, regarding overeating and dietary modification.
- Involvement of family and friends in activities have more significant effects, therefore, their involvement in activities like swimming, running, jogging, workout, cycling etc.
- Use other methods of cooking like baking, boiling, partial boiling, roasting etc. instead of frying.
- Children and teens taking adequate initiatives for dieting should be encouraged and helped in food selection and meal planning.
- Exercise daily
- Develop a positive attitude towards HEALTH and FITNESS.