Hello lovely People, Hope you are all doing great and healthy by staying at home in this quarantine week. As Promised in my last blog, I am committed to Post New Blog on Healthy Lifestyle every week on Thursday 😊😊. I just wish you do have good time reading in my blog.I wanted to give an quick intro on the motive behind starting this blog.
Health-by-You blog presents you with required precautions and Do’s & Don’ts list on many health concerns that we are enduring in today’s Modern World.I Strongly believe that most of the disorders/diseases we are exposed can be prevented or controlled in better way by Switching to Healthy Lifestyle .This is not going to happen over night and takes ages for our body to habituate healthy routine by replacing with toxic pattern.
So, Today we will focus on extending our awareness on Most Common and Popular disease across the world among all kinds of regions (both developed and under developed countries)Known as Obesity/Overweight.
What is Obesity :
Obesity and Overweight is often defined as abnormal or excessive fat accumulated in body over time and which ultimately results in adverse effects of Health.The Primary cause of being obese is due to the Energy Imbalance between calories consumed and calories expended .It is believed that around 2.5 million people die all over the world every year only due to Obesity and statistics keeps on increasing .The best thing is that Obesity can be prevented by taking appropriate measures 👍
How to determine if we are Obese :
Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).
For adults, WHO defines overweight and obesity as follows:
- Overweight is a BMI greater than or equal to 25 and
- Obesity is a BMI greater than or equal to 30.
What causes obesity and overweight:
- Physical inactivity. Sedentary people burn fewer calories than people who are active. The National Health and Nutrition Examination Survey (NHANES) showed a strong correlations between physical inactivity and weight gain in both sexes of all ages.Lack of Physical activity also makes people Lazy and increases chances of boredom which directly impacts our eating habits .
- Overeating. Overeating leads to weight gain, especially if the diet is high in fat. Foods high in fat or sugar (for example, fast food, fried food, and sweets) have high energy density (foods that have a lot of calories in a small amount of food). Epidemiologic studies have shown that diets high in fat contribute to weight gain.
- Genetics. A person is more likely to develop obesity if one or both parents are obese. Genetics also affect hormones involved in fat regulation. For example, one genetic cause of obesity is leptin deficiency. Leptin is a hormone produced in fat cells and in the placenta. Leptin controls weight by signaling the brain to eat less when body fat stores are too high. If, for some reason, the body cannot produce enough leptin or leptin cannot signal the brain to eat less, this control is lost, and obesity occurs. The role of leptin replacement as a treatment for obesity is under exploration.
- A diet high in simple carbohydrates. The role of carbohydrates in weight gain is not clear. Carbohydrates increase blood glucose levels, which in turn stimulate insulin release by the pancreas, and insulin promotes the growth of fat tissue and can cause weight gain. Some scientists believe that simple carbohydrates (sugars, fructose, desserts, soft drinks, beer, wine, etc.) contribute to weight gain because they are more rapidly absorbed into the bloodstream than complex carbohydrates (pasta, brown rice, grains, vegetables, raw fruits, etc.) and thus cause a more pronounced insulin release after meals than complex carbohydrates. This higher insulin release may contributes to weight gain.
- Frequency of eating. The relationship between frequency of eating (how often you eat) and weight is somewhat controversial. There are many reports of overweight people eating less often than people with normal weight. Scientists have observed that people who eat small meals four or five times daily, have lower cholesterol levels and lower and/or more stable blood sugar levels than people who eat less frequently (two or three large meals daily). One possible explanation is that small frequent meals produce stable insulin levels, whereas large meals cause large spikes of insulin after meals.
- Psychological factors. For some people, emotions influence eating habits. Many people eat excessively in response to emotions such as boredom, sadness, stress, or anger. While most overweight people have no more psychological disturbances than normal weight people, about 30% of the people who seek treatment for serious weight problems have difficulties with binge eating.
Risks associated with Obesity :
Obesity is associated with a long list of chronic health conditions, many of which become more difficult to treat over time. These conditions include:
- Metabolic Syndrome
- Type 2 diabetes
- High Blood Pressure
- High Cholesterol
- Heart disease and Stroke
- Sleep Apnea
- Gallbladder Disease
- sexual health issues
- Liver Disease
- Mental Health Conditions
Preventing obesity plays an important role in good health.The following are the steps to be followed to prevent ourselves from getting trapped to Obesity:
- Exercise regularly. You need to get 150 to 300 minutes of moderate-intensity activity a week to prevent weight gain. Moderately intense physical activities include fast walking and swimming.
- Follow a healthy-eating plan. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just be sure to choose foods that promote a healthy weight and good health most of the time.
- Know and avoid the food traps that cause you to eat. Identify situations that trigger out-of-control eating. Try keeping a journal and write down what you eat, how much you eat, when you eat, how you’re feeling and how hungry you are. After a while, you should see patterns emerge. You can plan ahead and develop strategies for handling these types of situations and stay in control of your eating behaviors.
- Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off excess pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become big problems.
- Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success.
As the famous saying goes, Prevention is always better than Cure👏
Obesity can diminish your overall quality of life. You may not be able to do things you used to do, such as participating in enjoyable activities.So, its important to get alerted right away and focus on your eating habits and your lifestyle changes to enjoy as Happy Individual and Social being
Take care of your body, mind and soul while you are still alive..!!!
Because you are as a person is what you eat in a day , what you think of you, what you dream to become, what you see as yourself and the actions you perform
Keep loving yourself and spread love to the people around you😊
Thank you so much my dear lovelies for taking your time and patience in reading my blog. Please do comment below and let you know if you are interested in any specific topic to be discussed elaborately . I am more than Happy to do ❤
Untill next Thursday ,
With Lots of Love!!