The terms “overweight” and “obesity” refer to a person’s overall body weight and where the extra weight comes from. Overweight is having extra body weight from muscle, bone, fat, and/or water. Obesity is having a high amount of extra body fat. The most useful measure of overweight and obesity is the body mass index (BMI). BMI is based on height and weight .
So what causes someone to be obese ?
Many things can affect a person's weight. For example, environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), behavior and habits. Unfortunately, certain things, like family history, can’t be changed. However, other things like one's lifestyle habits can be changed.
What's the big deal ? Some people are fat, and some people are thin. Why should some people judge others for the way they look ?
Unfortunately, while that seems to be the major motivating factor for most people, young women especially, to lose weight, being overweight or obese isn’t just a cosmetic problem. It greatly raises the risk for many diseases and conditions. I'll just list some here.
- Heart Disease
Fatty material called plaque (plak) builds up on the inside walls of the arteries that supply blood and oxygen to your heart, narrowing them. This blood flow to your heart. Your chances for having a heart attack gets higher. - High Blood Pressure (Hypertension)
- Stroke
The buildup of fatty deposits in your arteries can cause the formation of a blood clot. If the clot is close to your brain, it can block the flow of blood and oxygen and cause a stroke. - Type 2 Diabetes
This is a disease where the blood sugar (glucose) levels are too high. Normally, the body makes insulin to move the blood sugar into cells where it’s used. In type 2 diabetes, the cells don’t respond enough to the insulin that’s made. Diabetes itself can cause heart disease, stroke, kidney disease, and blindness. - High cholestrol. Abnormal levels of these blood fats are a risk for heart disease.
- Cancer. Being overweight or obese increases the risk for colon, breast, endometrial, and gallbladder cancers.
- Osteoarthritis
This is a common joint problem of the knees, hips, and lower back. It occurs when the tissue that protects the joints wears away. Extra weight can put more pressure and wear on joints, causing pain. - Sleep Apnea
Usually, they tend to snore loudly. In serious cases , a person may stop breathing for short periods during sleep. - Reproductive Problems
Obesity can cause menstrual irregularity and infertility in women. - Gallstones
For most people, overweight and obesity are caused taking in more calories than they use.
More calories IN than OUT over time = weight gain
More calories OUT than IN over time = weight loss
More calories IN than OUT over time = weight gain
More calories OUT than IN over time = weight loss
There's no easy way out. Successful treatments for weight loss include setting goals and making lifestyle changes such as eating fewer calories and being more physically active. Drug therapy and weight loss surgery are also options for some people if lifestyle changes don’t work.
It is important to set realistic (“Do-able”) goals. Setting the right weight loss goals is an important first step to losing and maintaining weight.
Losing just 5 to 10 percent of your current weight over 6 months will lower your risk for heart disease.
The best way to lose weight is slowly. A weight loss of 1kg a week is do-able, safe, and will help you keep off the weight. It also will give you the time to make new, healthy lifestyle changes.
Basically,
- Eat Less. The portions today are too big. Eat till you are 80% full.
- Eat right. Avoid obvious fat, oily fried food, artificially sweetened drinks and processed food. Take more fruit and vegetables.
- Stay Active ! Exercise at least 3 times a week, for 30 minutes each time. Don't take the lift. Take the stairs. Walk ! Swim ! Cycle ! Dance ! Whatever ! Sitting on the sofa in front of the TV is NOT an option !!
