Problems with overweight and obesity.
Problems with overweight and obesity.
Why is it important to control and maintain a healthy weight and prevent obesity?
this is very important for overall health, maintaining a healthy weight will help you prevent and control many diseases and conditions of the body.If you are overweight or obese, you are at greater risk of developing serious health problems, including:
- Heart disease
- High pressure
- Type 2 diabetes
- Problems with the respiratory system
- Some types of cancer
Knowing your illnesses will help you fight them more effectively, protect yourself from serious health problems, and improve your quality of life.
Maintaining a healthy weight will help you avoid these problems, help you feel better, give you self-confidence, and provide you with extra energy to enjoy your life.
What factors influence a healthy weight?
Many factors can affect a person's weight. Here are some of them:
- Genetic predisposition
- Metabolism (converting food and oxygen into energy)
- Behavior and habits of a person (the way of life)
Energy balance is important for maintaining a healthy weight. The amount of energy and calories you get from food and beverages (energy IN) must be balanced with the energy your body uses for: breathing, digesting food, and physical activity (energy OUT)
- the IN and OUT energies are the same over a certain period of time — the weight is kept at the same level (energy balance)
- Energy IN more than OUT for a certain period of time — the weight increases
- Energy OUT is more than IN for A certain period of time — there is a decrease.
To maintain a healthy weight, your energy doesn't have to balance exactly every day. It is enough to achieve balance for a certain period of time.
You can achieve and maintain a healthy weight if you:
- Follow a healthy diet. If you are overweight or obese, reduce your daily calorie intake by 500 calories.
- Physically active.
- Limit the time you spend being physically inactive.
Weight and risk assessment for developing diseases
- body mass index (BMI)
- Waist circumference
- Assessment of risk factors associated with obesity and diseases.
Body mass index (BMI)
BMI is an important indicator that determines the level of overweight or obesity. It is calculated based on the person's height and current weight. BMI is used to assess excess body fat and the risk of undesirable health consequences associated with it. The higher your BMI value, the greater the risk of progression of various diseases.
Despite the fact that the index is suitable for most people, it has some caveats:
- it may show an incorrect rating in athletes. Does not take into account the weight of the muscles. A large number of muscles increases weight with less growth.
- Due to the fact that with age, muscle and bone tissue lose their weight, the percentage of fat in older people may be underestimated.
Use the table below. Just find your height, move to the right to your weight, then down to the BMI indicator, this will be your BMI indicator.
Measuring your waist circumference also helps you identify possible health threats. If most of your body fat is located in the waist area, you are at a higher risk of developing heart disease and diabetes. The risk increases in direct proportion to the increase in waist circumference. For women, this parameter should not exceed 88 cm, and for men 102 cm. Measure your waist as soon as you exhale and right above your hips.
Table. Classification of overweight and obesity by BMI, waist circumference
Along with being overweight, these factors add percentages to the possibility of developing heart diseases and other undesirable consequences.
- Hypertension. High pressure
- High blood LDL ("bad" cholesterol)
- Low HDL ("good" cholesterol)
- Elevated triglycerides
- For people suffering from obesity
- Elevated sugar levels in the blood
- Genetic predisposition to heart disease
- Tobacco Smoking
- Insufficient physical activity
The good news is that even a small weight loss (five to ten percent of your current weight) will help lower your risk of developing these diseases.
Healthy eating plan
- vegetables, fruits, whole grains, low-fat (or with a minimum percentage of fat) dairy products.
- Lean meat, poultry, fish, beans, eggs, and nuts.
- Restriction: TRANS fat, salt, sugar, saturated fat
To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase physical activity (energy OUT).
- To reduce weight by 0.45-0.7 kg per week, daily calorie intake should be reduced by 500-750.
- A diet plan with a daily intake of 1200-1500 calories will help most women lose weight safely.
- A plan that contains 1500-1800 cal. per day, will help people with more weight and those who are engaged in sports.
Diets with very low calories, less than 800 per day are not recommended. Only if your doctor prescribed it.
People who want to lose more than 5 percent of their weight should spend more than 300 minutes of physical activity a week.
If you manage to lose your extra pounds, don't stop right away, review your food and exercise plans. activity, in order to consolidate the result.
Remember, getting rid of excess body fat will save you from many, very serious diseases.