Say No To Obesity
Obesity still remains one of the commonest avoidable causes of several disease conditions. Most often than not, it is a result of the wrong habits or lifestyles.
Obesity is a case that cut across race, colour and gender. Obesity has several facets, it is closely associated with several ailments, the most alarming being hypertension, diabetes and most fatal is the psychological effects it could have on its victims. Teenagers commit suicide today because of obesity.
DIABETES AND HYPERTENSION
A close relationship exists between hypertension and obesity. In fact it is believed that most hypertensives are more than 10% overweight. Fat accumulation in the trunk or abdomen is not only related to hypertension but also to diabetes and hyperlipideamia (excess fat in the body). Obesity can contribute to hypertension in several ways. For one thing, obesity leads to a greater output of blood, because the heart has to pump more blood to supply the excess tissues. The increased cardiac output then can raise the blood pressure. For another thing, obese hypertensive individuals have a greater stiffness (resistance) in the peripheral arteries throughout the body. Finally, obesity may be associated with a tendency for the kidneys to retain salt in the body. Weight loss may help reverse problems related to obesity while also lowering blood pressure. It has been estimated that the blood pressure can be decreased 0.32mmHg for every 1kg (2.2pounds) of weight loss.
OBESITY AND DIABETES.
It is estimated that three quarter (?) of all Type II diabetes patient are obese. Indolent and affluent lifestyles tend to contribute to this. It is believed that a 10kg loss of weight can reduce fasting blood sugar level by almost 50md/dl. An active lifestyle with frequent exercise is also known to increase Insulin sensitivity.
WATCH YOUR WEIGHT
The International standard for measuring overweight and obesity is based on a value called BODY MASS INDEX (BMI). This value is derived by dividing the body weight (in Kilograms) by the square of height (in Metres).
i.e. BMI = Body weight (Kg)/Height2 (Metres).
Note: 1ft = 0.305metres.
For adults, a BMI less than 25kg/m2 is preferred.
25 – 29kg/m2 is considered overweight and above 30kg/m2 is Obesity.
BE CAREFUL
Sedentary normal individuals have a higher tendency of becoming obese when compared to very active individuals. Exercise burn out unnecessary body fat, lowers blood pressure and increases the body’s use of glucose, example dynamic exercises such as brisk walking or jogging, swimming or bicycle ridding for 30 – 45mins daily or 3-5times a week may lower blood pressure by as much as 5 – 15mmHg. Normally, particularly type of exercise is started, and gradually built up to a satisfactory level over time. Regular exercise reduces blood pressure, burn out unnecessarily fat and also makes the body healthier.
Apart from the sedentary lifestyles developed by so many today, that has caused this tremendous rise in the obese population, another problem we face today is the food we eat. There are so many fast food joints out there, that it is almost impossible to ignore them. Not even with the busy schedules you and I run nowadays. We want the fastest things we can get around. See where that has lead us.
It is quite imperative to be careful and watchful of what we eat. It’s quite easier to avoid eating the wrong set of food than to stop eating when the consequences arise.
Although, there is some bit of hereditary attached to obesity in some instances, eat the right food, live an active life and you will glad you did.
Mr. Kazeem Adefemi circulates articles that deals with preventive health. Presently you can contact mail him at [email protected].
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No Fuss Weight-Loss
To lose weight and keep it off you need an easy to follow no fuss plan. You need a plan that is simple and sensible. You need a plan that you can use everyday to get slim and healthy.
You need a plan that builds on your success day-by-day.A plan that keeps you inspired and motivated by seeingresults-fast! If you don’t see and feel results fast it’s far to easy to be tempted by the next fast food drive through or the next vending machine. Far to easy.
You need a plan that works for you, a plan that blends in to your lifestyle. A plan that you can live with. Forever. That’s the real secret to permanent weight-loss.
Most people go on train wreck diets. They follow thelatest fads. They start the diet, lose some weight, then go off of it and gain all the weight back. Sometimes even more. That’s called yo-yo- dieting–up and down and back up. You don’t want to do that, it’s bad for your health.
Permanent weight loss requires changes in your lifestyle.Changes in your behaviors. You can’t expect to lose weight by doing the same things like overeating and not exercising.
You can’t expect to lose weight and keep it off by ignoringgood nutrition and eating foods that are bad for you. Junk food leads to a junked body. Diabetes, heart disease, high blood pressure, cancer, stroke and arthritis are just a few of the health problems associated with obesity.
When I say "junk food" I don’t mean just fast food, donuts, or candy, I mean all the foods that don’t seem so bad but are full of sugar, starches and fats. Foods like fruit juice arefull of sugar. You’re better off to eat the fruit and drinksome water. Foods like pasta, rice and french fries are full of empty calories and cause an insulin response that puts your body into fat storage mode.
Permanent weight loss requires you to be informed aboutwhat foods have good nutritional value and what ones don’t. You don’t need to take a college nutrition course but you do need to know some basic "nutrition 101" principles.
To be successful with your weight loss and managementyou need to know the difference between proteins, fats andcarbohydrates. You need to know how much protein you should be eating, how much carbohydrates and what kindsof fats.
You need to know the effects of sugar on your body. Most mothers think they’re doing a good thing by giving their children apple juice instead of soda.
Being confused and uniformed leads to weight problems. Weight problems for yourself and maybe even your family.Young children have no control over the foods they eat. Food is either fed to them or placed before them whenThey’re old enough to eat. Sure they can refuse to eat,but it’s usually not the cookies and cakes but the carrotsand broccoli.
Children can be taught early on to eat healthy or to eatunhealthy. If parents recognized this fact and were awareof the habits they were passing on through modelinglifestyle behaviors the obesity epidemic could probablybe reversed in a few years. And I’m sure the rates of drinking and smoking in young people would go downas well.
I can hear some well meaning mothers or grandparents saying, "well they have to have some treats some of thetimes". Maybe on an occasional birthday. But when the children are older and as people become more educated about the causes of obesity there’s going to be some serious finger pointing.
Remember when the Marlboro Man was cool? Rememberwhen everyone smoked, even pregnant women? Things have changed haven’t they? The social stigma attached to smoking will be dwarfed by the stigma that is becoming attached to obesity. And the difference between smokingand obesity is you can’t hide the fact that you’re fat.
What about portion control? We’ve become a super-sizednation because of super-sized portions. When it comes to restaurants we rate them good or bad according to howmuch food is on the plate.
At home, people are too busy these days to weigh, measure and count food units. You need simple ways to eyeball serving sizes for portion control.
A simple, easy to follow, no fuss plan is the answer to your weight problem. Why complicate things and cause yourself more stress?
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