Why obesity is risky and how to reduce it?
Obesity isn’t an illness or disorder but it does increase the risk of developing different health disorders and diseases. It generally happens due to the accumulation of fat in different organs which impedes the proper functioning like blood flow, heartbeats, etc. Besides, there are various other ways in which fat accumulation can make your body exposed to various diseases and disorders.
Exposes to Cardiovascular Issues
Obesity multiplies the probabilities of cardiovascular diseases. It results in blockage of blood-supplying arteries due to fat accumulations. It also increases blood pressure and leads to other issues like LD L cholesterol. Blood sugar and triglycerides. So the arteries that are already narrowed due to fat accumulations are also exposed to the blood clots. Thus it hikes the risk probabilities of heart diseases.
Increases risk of Stroke
The probabilities of cardiovascular disease and strokes multiply when blood supply to the brain is severed or restricted. Such condition hurts brain tissues and impairs many normal functions needed for average daily life operations.
It was found in a study that stroke probabilities are increased by 64% if a person is obese.
May cause Sleep apnoea
In sleep apnoea the breathing stops briefly during sleep.
Obese people are more prone to develop sleep apnoea as their neck has a higher than average fat amount that narrows down the airway which is insufficient for proper breathing.
By reducing eh weight you can significantly lower down the risk of sleep apnoea.
Can cause high BP
If you have excessive fat tissues in the body the blood vessels would require to circulate higher blood quantity to those tissues. IT compels your heart to overexert itself during the blood pumping process.
Due to the hike in amount and speed of blood circulation the artery walls also get affected by extra pressure and this condition is medically termed as hypertension of high blood pressure. Not taking protective measures sin time will worsen then issues and eventually hurt the arteries and heart.
Probabilities of non-alcoholic steatohepatitis
Obese or overweight people are also prone to non-alcoholic steatohepatitis (NASH) commonly known as a fatty liver disease where a high amount of fat accumulates in live causing scar tissue growth and damage to the liver.
By avoiding along and reducing weight you can lower down the chances of this liver disorder.
May lead to depression
Studies have proved that obesity may also have a strong connection with depression.
One of the major reasons behind the same is quite obvious. While it is unfortunate many obese persons face discrimination in schools, careers, workplace, social life, and various other fields. Over time they develop depression. It is worth mentioning that it can result in even more complexities like compulsive eating etc.
Ray of hope for obese people
There is good news for obese and overweight people. The research shows that you can significantly reduce many negative probabilities related to obesity by reducing just 5% of your present weight. For instance, if you are 100 KG then just reducing your weigh to 95 Kg can reduce the number of obesity-related health risks.
However if your wish to enjoy excellent health and remain to proceed from any farther possibilities of regaining the weight then it is recommendable to check the ideal biological weight based on your height gender and height and strive to achieve that weight using health-friendly lifestyle changes and obesity removing workouts..
Avoid taking any desperate measure though as they can do more than, that good to your weight loss objectives. Instead of making the day-based goals opt for the weekly or monthly goals as it is generally not possible to maintain the regular consistency during the initial time of your weight loss exercises.
Here are some Obesity related FAQs that will help you understand the reasons behind obesity and how to get rid of this condition:
What is obesity?
Obesity is a situation in which the excessive fat gets accumulated in the body. When the person’s BMI or body mass index reaches or exceeds 30, it is medically diagnosed as the cause of obesity. Here is a formula to get your BMI
BMI = kg/m2 (just divide your total kilogram weight with your height in metre squared)
Note: Remember that generally, BMI extracts a reliable fat estimate but it is not the direct method of measuring total body fat and in some exceptions, the BMI levels can indicate obesity even if the person is not obese. It happens because obesity doesn’t tell the difference between body fat and muscular weight. One example is of body builders who don’t have excess body fat but due to muscular weight, their BMI can indicate obesity.
What should you do if you are obese?
If your BMC points to obesity or overweight then it is advisable to see your family doctor and discuss your concerns while also asking them medical suggestions on managing obesity. After thoroughly evaluating the health risks and your biological stamina your doctor can recommend the most practical and relevant tips to lose weight.
What are some common causes of obesity?
The most common cause behind obesity if the consumption of more calories than you can burn through various physical activities, exercises, etc. This extra inventory of calories is accumulated as fat and eventually results in obesity. Along with that, there are some other reasons behind obesity like metabolic disorders, genetic reasons, and imbalanced hormone functioning.
Diet plays a major role in contributing to excess fat. If you consume fast food, fried wafers, fat-rich diet, and excess carbohydrates then you are more likely to gain weight. The probabilities multiply if you live a sedentary life. Likewise, overeating can also lead to obesity as you consume more calories than your body requires and they are collected as fats. Some psychological reasons like depression or stress can also lead to overeating.
Your genes play a decisive role in determining the amount and distribution of fat storage in your body. Besides the parental genes may also influence certain other key factors like appetite regulation, conversion of food into energy, and calorie-burning potential during workouts.
Moreover, some lifestyle habits (including eating and workout habits) of the parents may also encourage the children to adopt the same. If the parents lead a sedentary, indoor life or overeat then it is more likely that their children will also follow their examples. On the other hand, the children of people who adopt a healthy, fat-free lifestyle are also encouraged to live an active life and eat healthy meals in moderation.
How can lifestyle cause obesity?
If you follow an unhealthy lifestyle extra calories gets accumulated in your body as you either start consuming it in higher quantities or don’t spend it by doing physical activities. Here are some lifestyles that cause obesity:
Excess portions, high-calorie foods, junk food items, aerated beverages with high-calorie volume, and nil/negligible proportion of vegetables- these are some examples of unhealthy fat-boosting diet. If it is something that defines your regular meal routine then you are at a higher risk of developing obesity sooner or later.
Unlike calorie-rich food the high-calorie beverages don’t make you feel fuller immediately and you may keep on consuming multiple rounds of such beverages without realizing the excess amount of calories entering your body. Some examples of such beverages include alcoholic drinks, soft drinks, flavored juice will nil or negligible fruit content, etc.
Lack of physical activity
If you don’t overeat and are still putting on the weight then you most likely lead a sedentary lifestyle without performing exercises or engaging insufficient physical activities. As a result, you don’t burn the calories and they keep on storing in your body as fat.
How can I reduce my weight?
Dietary discipline is extremely important in reducing the weight and overcoming the issue of obesity. However, many people don’t follow it in the right way and tend to take extreme steps like starving themselves or reducing the intake of calories/carbs below agreeable levels. It does more harm than good and also makes them weaker from inside. Some studies prove that a majority of people who adopt the dietary measure to reduce weight often regain the weight within just two years.
The dietary discipline is not about starving your body or taking any excessive measures. You need to take a balanced portion of a healthy diet by wisely replacing the fat-laden fast foods like pizza and burgers with healthier options that are low in fat and high in nutrition like green vegetables, fresh fruits, etc. It controls the over-accumulation of calories in your body but provides a rich supply of energy to keep your body and brain fit and fine while also streaming various biological functions of internal organs.
Low Calorie Diet
A healthy yet low-fat diet is the one that has a very modest volume of calories but is high in nutritional value. Generally, it is known as a low-calorie diet.
You can work with a health professional or expert to strategically makes a meal plan where you consume fewer calories than you burn (the ideal volume can be between 500 and 1000 fewer calories than you burn throughout the day. The precise figure is determined by the health expert after evaluating other vital factors and biological requirements.
· Set realists and achievable weight loss targets properly divided into short term and long term goals.
· Keeping a log record of your exercise and diet patterns
· Recognizing and preventing extreme situations (related to fat loss routine)
· Fixing goal-based rewards by allowing yourself a moderate portion of your favorite snack once you reached a specific weight figure. It keeps you motivated
· Avoiding any unrealistic perfect body image beliefs
· Building a community that can guide and motivate you throughout your entire fat loss routine. It can include the people you trust such as family, friends, colleagues, and other obese people in your neighborhood, etc.
· Along with physical exercises you may also need to go for behavioral therapy to maintain your reduced weight. Behavior therapy is even more important if your obesity is due to the psychology-related factors like bulimia
Can reducing the diet help me in reducing the weight?
If you wish to enjoy the sustainable outcomes from your weight loss regime then exercise is a must. An exercise revitalizes your internal organs and also regulates/stimulates many internal functions that assist in reducing your fat.
Many people think that they don’t need any exercise if they are following a low-fat diet plan. However, the research disagrees with this notion.
It has been found that reducing calorie intake attracts reaction from your body in the form of slowing the metabolism speed which means your calorie-burning capacity will also get lower thus disturbing your weight loss goals. It effectively lowers down the expected outcome of your dieting regime.
On the other hand, when you combine dieting with workouts and physical activity it boosts the calorie-burning potential by accelerating your metabolism speed which promotes weight loss goals.
It is very important to choose the exercises that your body can do without overexertion.
Start with simpler exercises that naturally align with your stamina and body structure/proportions. Especially if you are very obese or have been leading a sedentary lifestyle for a long time then start with generic activities like walking.
As you build enough stamina over time and reduce partial weight you can gradually graduate to higher levels like brisk walking, jogging, and light running, etc.
Some other tips to reduce overweight:
- Avoid eating the grains that are not refined like pasta, regular sliced bread (white), rice, etc. Instead, start replacing this fat boosting with healthy alternatives like whole-wheat bread. Oatmeal and brown rice.
- Don’t cut off protein form your diet but just replace it with lean options like soy and beans
- Eliminate the fat boosting food like juice, sodas, sugary drinks, and alcohol
- Instead of using lifts, consider going through the staircase. Even if your office is on the 5th or 6th floor, you can take life up to the 4th floor and then use the staircase to reach your office.
- Replace sedentary entertainment options like watching television or playing mobile games with more active substitutes like biking, gardening, strolling in a park, or playing lawn tennis with your friends/family/children.
- Swimming is a complete body exercise so if your body allows you can go for swimming in shallow water
- Start with brief morning walks as per your schedule and gradually increase the time
- Instead of going to the bed directly after your night meals consider walking for at least half an hour so that you can properly digest the food
What are some medications to reduce weight?
In some cases you may also need to take over the counter fat loss medicines. Many of these drugs can actively help in restraining the unruly appetite and thus saves you from consuming higher food portions which lead to fat accumulation.
There are several ways in which these medications help you reduce the weight:
· Boosts fat metabolism
· Blocks absorption of a specific percentage (around 30%) of dietary fat
· Suppresses appetite
Depending upon the levels and risks of obesity in any particular case it might become essential to take medications but some medications might have serious side effects as well. These drugs should be looked at as the last resort and be taken only when very necessary. Never start taking these drugs without consulting the physician.
Are there any surgical ways to get rid of obesity?
People who have reached a very high level of obesity might also go for the surgical options to reduce overeating. In such surgeries, a large part of the stomach is sealed which significantly restricts the number of food consumptions.
Consider going for a surgery only if:
· You have an excess of 100 pounds over the medically recommended body weight
· When your BMI reaches/exceeds the level of 40
· If your doctor suggests you go of surgery after evaluating your condition and risk factors
Note: Fat loss surgery needs to be followed with physical activities as well as dietary regulations without any lapses or extremes.
While it is true that obesity exposes you to various health-related risks, it is not the end of the road and there are various ways to reduce your weight without jeopardizing your health. What you need is to dedicate yourself wholeheartedly to the weight loss exercises and instead of relying on a specific option, concentrate on adopting a wholesome fat loos friendly lifestyle including a balanced diet, exercises, active routine, etc.