WHAT IS OBESITY?
Obesity is a condition that results from excessive storage of fat in the body. Obesity has been defined as a weight greater than 20% above what is considered normal according to standard tables of age, height and weight or by a complex formula known as “Body Mass Index” (BMI).
WHAT IS BODY MASS INDEX?
Body Mass Index (BMI) is a measurement based on a person’s height and weight. The higher the BMI, the more obese you are. The BMI values apply to both men and women, regardless of their size or muscle mass, except:
Pregnant women or lactating mothers
Individuals under 16 years of age
Frail or sedentary elderly
competitive athletes
professional bodybuilders
How to calculate BMI
The World Health Organization (WHO) defines BMI as:
BMI = weight (kg)
Height (m) x (m)
Conversion factors:
pound = kg inch x 2.54 = m
2.2 100
The healthy weight range for BMI is 18.5 to 22.9
BMI Are you:
< 18.5 Low weight
18.5 -22.9 Normal and healthy weight
=23 Overweight
25 – 29.9 obese
=30 severely obese
CAUSES OF OBESITY
Weight is largely determined by how you balance your calorie intake from food with the energy you use in daily activities. If you eat more calories than you use, you gain weight. Your body stores the calories it doesn’t need for energy as fat.
Overeating 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. Foods high in fat are dense in calories. Loading up on soft drinks, sweets, and desserts also promotes weight gain. Foods and drinks 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 difficult problems or emotions. In some cases, obesity can stem from an eating disorder. It has been shown. For example, for some people, binge eating releases natural opiates in the brain, providing a sense of well-being and physical pleasure.
Genetics: If one or both of your parents are obese, your chances of being overweight increase by 25 to 30 percent. Your genes can affect how much body fat you store and where that fat is distributed. But your genetic makeup does not guarantee that you will be obese.
Gender: Men have more muscle than women and because muscle burns more calories than fat burns, men expend up to 20 percent more calories than women, even at rest. Therefore, for women, achieving a healthy weight can be a more difficult challenge.
Age: As you get older, the amount of muscle in your body tends to decrease, and fat makes up a greater percentage of your weight. This lower muscle mass leads to decreased metabolism. Your metabolism also naturally slows down with age. People also tend to be less active as they get older. Together, these changes reduce caloric needs. If you don’t decrease your calorie intake as you get older, you are likely to gain weight.
Smoking: Smokers tend to gain weight after quitting. A weight gain of 6 to 8 pounds is not uncommon. This weight gain may be due in part to nicotine’s ability to increase the rate at which your body burns calories (metabolic rate). When smokers quit, they burn fewer calories. Smoking also affects taste. Ex-smokers often gain weight because they eat more after quitting. Your 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 can contribute to the development of obesity in women.
Medical problems: Less than 2 percent of all cases of obesity can be attributed to a medical cause, such as low thyroid function, excessive 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 a decrease in activity that can result in weight gain.
Medications: Corticosteroids and tricyclic antidepressants in particular can cause weight gain.
SOCIAL AND HEALTH IMPLICATIONS
Obesity is more than an aesthetic concern. The human body with its 30 billion to 40 billion fat cells can handle a little extra fat. Fat is important for storing energy and insulating the body, among other functions. But after a certain point, body fat can start to interfere with your health.
If you are obese, you are more likely to develop a number of potentially serious health problems. They include:
Hypertension
Diabetes
abnormal fats in the blood
coronary artery disease
stroke
Osteoarthritis
Sleep apnea
Cancer
Obesity can also contribute to gallstones, solid deposits of cholesterol in the gallbladder, and gout, a joint disorder.
BEHAVIOR CHANGE
To lose weight and keep it off, you must make changes in your life. Changing your lifestyle is about 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 the way you think, feel, and act.
Research has shown that a number of tools and tips are effective in helping you change. Follow these tips for change:
Get motivated: No one can make you lose weight. On the contrary, increased pressure often from people close to you can only make things worse. Similarly, trying to lose weight to satisfy someone rarely works. Make diet and exercise changes to please yourself.
Make lifestyle changes a priority: As you plan to launch new weight-related lifestyle changes, make sure you’ve resolved other pressing issues in your life. It takes a lot of energy to change habits, and you want to make sure you’re focused on the matter at hand.
Have a plan: Come up with a strategy that gradually changes habits and attitudes that may have undermined your previous weight loss efforts. Choose a defined start date. Consider how often and for how long you will exercise. Determine a realistic eating plan that includes plenty of water, fruits, and vegetables. Write down everything related to the plan such as: when and where you will do the steps in your plan, how your plan will fit into your schedule, what potential obstacles, and how you will handle them.
Surround yourself with good examples: As you set your goals, it helps to surround yourself with good examples. Healthy living and healthy cooking magazines include many real life stories, easy and healthy recipes, exercise tips and interesting fitness facts.
Avoid food triggers: Distract yourself from the desire to eat with something positive like calling a friend. Practice saying “NO” to unhealthy foods and large portions. Eat when you’re hungry, not when the clock says it’s time to eat. When you eat, focus on eating. Serve your food on smaller plates so less food looks like more. In general, store food out of sight and keep junk food out of sight.
Keep track: You need to weigh yourself as you work to lose weight. Keep a food and activity journal regularly so that you can reinforce good habits and discover behaviors that you may need to improve. Remember that success is not defined by actual weight lost alone. Be sure to keep track of other important health parameters, such as blood pressure, cholesterol levels, and general fitness.
Focus on the positive: Instead of concentrating on what you can’t eat, focus on what you can eat. See what new tastes and activities you can discover that will improve your health.
Don’t give up: Many things in our culture conspire to get you overweight and keep it off. You will have setbacks. Don’t expect perfection right away. But don’t give up. Use the delays to get back on track. Motivate yourself with healthy rewards when you reach your goals.
Dealing with obesity can mean taking a hard look at how you live and making some tough changes. If you are overweight or obese, you need 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, quickly, and effectively.