Obesity is a primary cause of many health conditions, including type II diabetes, hypertension, cardiovascular events, high blood cholesterol, as well as erectile disfunction. According to World Health Organisation, 1.9 billion are overweight. Of those over 650 million are obese.
The leading factors influencing obesity epidemic are environmental, behavioural and genetic. If we can’t do anything with our genetics, we cannot say that about the first two factors. It is up to us to change behaviour and environment that influences the weight gain.
Some recommendations for Weight Loss
To lose weight, one needs to either eat less, or increase physical activity, or, ideally, do both. Nutrition and fitness experts recommend losing 1 to 1.5 pounds per week. Dramatic weight loss in a few days, especially through fad diets, is not sustainable. Moreover, if a person starves himself/herself, he/she is likely to experience mood swings, hypoglycemia, and cravings leading to binge-eating.
The key to weight loss is developing sustainable healthy eating habits, such as:
- Avoiding sugary, refined, and processed foods, especially fast food
- Reducing alcohol intake
- Eating soluble fiber and whole foods, such as fruit and vegetables
- Consuming more protein and healthy fats
- Eating slowly
Exercise, although not compulsory, also helps lose weight. Exercise prevents the body’s metabolism from slowing down, which often happens when a person goes on a diet. Both resistance training and cardio are good options. Other lifestyle modifications, such as getting enough sleep, are also important elements in the fight against extra weight.
Here are a few more tips for weight loss:
- Do not let yourself get hungry. Always keep low-calorie snacks at hand.
- Do not be discouraged by occasional slip-ups.
- Set small goals and give yourself non-food rewards when you achieve them
- Drink tea or coffee to boost metabolism
Certain medications, such as Bupropion-naltrexone, Liraglutide, Orlistat and Phentermine-topiramate are also available to help lose weight, but they should only be used by obese people – especially those at risk of obesity-related diseases – and under a doctor’s supervision. Weight-loss surgery should only be considered by morbidly obese individuals who do not respond to any other weight-loss methods.
Maintaining an optimal weight is essential for good physical and mental health. There are many healthy ways to lose weight. Although weight loss in the first week may be high (due to loss of water weight), subsequently, losing 1 to 1.5 pounds per week is usually the safe amount.
We provide an educational program that has helped over 235 people to decrease their bodyweight to a normal range. Contact us to find out more about the program.