Our body weight is determined by the amount of energy we take in as food and the amount of energy we lose by using it in our daily activities. Healthy body weight can be achieved and maintained by physical activity, healthy eating, stress reduction, and optimal sleep. Many other factors may also be helpful to maintain healthy body weight. Healthy eating includes a variety of healthy diets. Junk and unbalanced food can be unhealthy and affect your body weight.
Obesity, being a chronic condition, affects more than 33% of adults and about seventeen percent of children and adolescents in the USA. Overweight and obese people have a greater risk of heart disease, type 2 diabetes, fatty liver disease, stroke, kidney disease, and other health problems.
Obese and overweight
Being overweight and obese are two separate things. Those who are overweight or obese weigh more than universal standards for their height. The extra weight may come from body water, bone, muscle tissue, or fat. Body mass index (BMI) is described as a person’s weight in kilograms divided by the height in square meters. While a high BMI can indicate high body fatness, it is just a screening tool. It is not diagnostic and other factors like high muscle mass may interfere with the accuracy of BMI.
Purpose of weight management
Weight management helps patients to achieve and maintain the best possible weight in the context of overall health, occupation, and living conditions. It is also useful for the prevention and treatment of diseases related to obesity. These disorders include diabetes, hypertension, and cardiovascular disease.
Obesity is associated with an increased risk for health problems. Some medical conditions related to obesity include:
- heart disease
- high blood pressure
- sleep apnea
- some types of cancer
- increased blood cholesterol levels
It is pertinent to note that a reduction in weight for those who are overweight can positively impact their health condition. After losing weight, many overweight people improve their mood, self-esteem, and motivation. Overall, they enjoy better health.
Steps towards weight management
Since the 1980s, health care professionals and nutritionists recognize that successful weight management programs have the following three characteristics:
- Weight management is a lifetime activity with healthy patterns of eating and exercise, rather than ensuring strict dieting alternating with careless eating habits.
- Each patient’s age, general health, living conditions, and other individual factors are taken into account.
- The psychological, emotional, and spiritual facets of a patient’s life are crucial factors for people to navigate as they adopt a healthy lifestyle.
Be confident and bear in mind that the future will be much better than the past. When you overeat, learn to be careful in the future and move on, as each new day is the beginning of healthy eating habits.
Ensure a healthy eating pattern of whole, unprocessed foods that are rich in fiber, lower in fat, and contain fewer protein sources. The nutritional method for weight management programs includes motivation about healthful eating and changing food intake. Most weight management programs are based on foods that provide sufficient vitamins and minerals. Ideal weight-management diets teach people how to make the best food choices for gaining gradual weight loss. Some diets may have fixed venus, while others are based on exchanges in food.
Understanding nutrition is crucial to successful weight management because many people don’t understand how their body uses food. People with eating disorders may try to reduce their weight in unhealthy ways.
A recent study of adolescents revealed that 17% of men and 32% of women were using potentially harmful methods of weight control such as fasting, smoking, laxatives, or over-the-counter diet pills.
One should eat mindfully and responsibly, paying attention to portion sizes and avoiding overeating. Look at the nutrients labeled on the packages, including their serving sizes. Use smaller bowls and plates to help choose smaller portions at meals. Fix your mealtime, eat slowly with a focus on your meal. Stop eating when you don’t want it.
Regular physical exercise is an important part of weight management as it enhances the number of calories used by the body and helps the body to replace fat with thin muscle tissues. Exercise also helps lower emotional stress levels and promote a general sense of well-being.
Patients should consult a physician before starting an exercise program to make sure the activity they intend to start is safe with any health problems they may already have. For instance, those with osteoarthritis should avoid high-impact sports that are hard on the ankle and knee joints. Ideal exercises for most people include walking, cycling, swimming, and stretching.
Making healthy lifestyle adjustments is paramount for achieving and maintaining ideal body weight. You can easily keep the weight off if you exercise regularly, eat whole foods, and spend less time in front of computer and television screens.
Most people in weight management programs can’t change their eating habits because they’re motivated by friends or family, or media messages that encourage overeating as a mood-enhancing device. More effective weight management programs depend on broad-based changes in society and personal will.