WHAT IS OBESITY?
Obesity is a condition resulting from excessive storage of fat In the body. Obesity has been defined as a weight more than 20% above what is considered normal according to standard age, height and weight tables or by a complex formula known as the “Body Mass Index “(BMI).
WHAT IS BODY MASS INDEX?
Body Mass Index (BMI) is a measurement based on the height and weight of a person. The higher the BMI, the more obese you are. BMI values apply to both men and women regardless of their frame size or muscle mass except:
Pregnant women or lactating mothers
Individuals below 16
Frail or sedentary elderly people
Professional body builders
How To Calculate BMI
The World Health Organisation (WHO) defines BMI as:
BMI = weight(kg)
Height (m) x (m)
pound = kg inch x 2.54 = m
The healthy weight range for BMI is 18.5 – 22.9
BMI You Are:
< 18.5 Under weight
18.5 -22.9 Normal, healthy weight
25 – 29.9 Obese
=30 Severely Obese
CAUSES OF OBESITY
Weight is largely determined by how you balance your intake of calories from food with the energy you use in everyday activities. If you consume more calories than you use, you gain weight. Your body stores calories that you don’t need for energy as fat.
Over eating and lack of physical activity are the main causes of obesity, especially in combination. But many factors contribute to obesity. They are:
Eating Habit: Regular consumption of high calorie foods such as fast foods, contributes to weight gain. High fat foods are dense in calories. Loading up on soft drinks, candy and desserts also promotes weight gain. Foods and beverages like these are high in sugar and calories.
Lifestyle: Sedentary people are more likely to gain weight because they don’t burn calories through physical activities.
Psychological Factors: Some people overeat to cope with problems or deal with difficult emotions. In some cases, obesity can come from an eating disorder. It has been shown. For example, binging for some people releases natural opiates in the brain, providing sense of well being and physical pleasure.
Genetics: If one or both of your parents are obese, your chances of being over weight increases by 25 percent to 30 percent. Your genes may affect the amount of body fat you store and where that fat is distributed. But your genetic makeup doesn’t guarantee that you will be obese.
Sex: Men have more muscle than women and because muscle burns a greater number of calories than fat burns, men expend up to 20 percent more calories than women do even at rest. So, for women to achieve a healthy weight may be a tougher challenge.
Age: As you get older, the amount of muscle in your body tends to decrease and fat accounts for a greater percentage of your weight. This lower muscle mass leads to a decrease in metabolism. Your metabolism also slows naturally with age. People also tend to be less active as they age. Together these changes reduce calorie needs. If you don’t decrease your calories intake as you age, you will likely gain weight.
Cigarette Smoking: Smokers tend to gain weight after quitting. A 6 to 8 pound weight gain is not uncommon. This weight gain may be partially due to nicotine’s ability to raise the rate at which your body burns calories (metabolic rate). When smokers stop, they burn fewer calories. Smoking also affects taste. Former smokers often gain weight because they eat more after they quit. Their food tastes and smells better.
Pregnancy: After each pregnancy, a woman’s weight increases an average of 4 to 6 pounds over her pre- pregnancy weight. This weight gain may contribute to the development of obesity in women.
Medical Problems: Les than 2 percent of all cases of obesity can be traced to a medical cause such as low thyroid functions, excess production of hormones by the adrenal glands (Cushing’s syndrome)or other hormonal imbalances. A low metabolic rate is rarely a cause of obesity. A medical problem can also lead to decreased activity which can result in weight gain.
Medications: Corticosteroids and tricyclic antidepressants in particular can lead to weight gain.
HEALTH AND SOCIAL IMPLICATIONS
Obesity is more than a cosmetic concern. The human body with its 30 billion to 40 billion fat cells can support some extra fat. Fat is important for storing energy and insulating the body among other functions. But after a certain point, body fat can begin to interfere with your health.
If you are obese, you are more likely to develop a number of potentially serious health problems. They include:
High Blood Pressure
Abnormal Blood Fats
Coronary Artery Disease
Obesity can also contribute to gallstones, solid deposits of cholesterol in the gall bladder and gout, a joint disorder.
To lose weight and to keep it off, you must make changes in your life. Changing your lifestyle is more than choosing different foods and putting more activity into your day. It also involves changing your approach to eating and activity which means changing how you think, feel and act.
Research has demonstrated that a number of tools and tips are effective in helping you change. Follow these tips for change:
Motivate Yourself: No one can make you lose weight. Inface, increased pressure often from people close to you may only make matters worse. Likewise trying to lose weight to satisfy someone else rarely works either. Make diet and exercise changes to please yourself.
Make Lifestyle Changes a Priority: As you are planning to launch new weight related lifestyle changes, make sure you have resolved other pressing problems in your life. It takes a lot of energy to change habits and you want to be sure you are focused on the matter at hand.
Have a Plan: Work out a strategy that will gradually change the habits and attitudes that may have undermined your past efforts to lose weight. Choose a definite start date. Consider how often and how long you will exercise. Determine a realistic eating plan that includes plenty of water, fruits and vegetables. Write everything concerning the plan down like: When and where will you do the steps in your plan, how will your plan fit into your schedule, what potential road blocks and how will you deal with them.
Surround Yourself with Good Examples: As you set your goals, it helps to surround yourself with goog examples. Magazines on healthy living and healthy cooking include plenty of real life stories, healthy and easy recipes, exercise tips and interesting facts about fitness.
Avoid Food Triggers: Distract yourself from the desire to eat with something positive such as calling a friend. Practise saying “NO” to unhealthy foods and big portions. Eat when you’re actually hungry not when the clock says it is time to eat. When you eat, focus on eating. Serve your meal on smaller plates to make less food seem like more. In general, store food out of sight and don’t keep junk foods around.
Keep A Record: You should weigh yourself as you work to lose weight. Keep a food and activity diary periodically so you can reinforce good habits and discover and behaviors that you may need to improve. Remember that success is not defined only by actual weight lost. Be sure to track other important health parameters such as blood pressure, cholesterol levels and overall fitness.
Focus on the Positive: Rather than focusing on what you cannot eat, focus on what you can eat. Look at what new tastes and activities you can discover that will enhance your health.
Don’t Give Up: So much in our culture conspires to make and keep you overweight. You will have setbacks. Do not expect perfection immediately. But do not give up. Use relapses to get back on track. Motivate yourself with healthy rewards when you reach goals.
Dealing with obesity may mean taking a hard look at how you live and making some tough changes. If you’re overweight or obese, you have to cultivate a positive attitude before you can shed those unwanted pounds. With knowledge, the right attitude, a good plan and MRT Complex, you can and will lose weight safely, fast and effectively.