Saturday, November 7, 2009

Losing Weight the Healthy Way

In the last dacade or more, world staticics have shown the world polulation is expanding not just in numbers but sadly in weight. Even out home pets are overweight. If you do not believe, just look around you to see the saturation of media ads that bumbard our every thoughts and the rapid growth of gyms, health clubs, health spas and health food stores that are around us. Other than sex, health and its related issues are second in consumption.

We all gain weight, that's a fact. By virtue of is being alive and carrying out our basic metabolic processes we gain weight. As the body grows it gains weight proportionately, once the appropriate food intake is done at a moderate rate. If the rate, quantity and quality of food intake is extreme, meaning less than (eg. anorexia) or more than (obesity) moderate, one's weight can lead to medical and social illhealth or even death.

Weight (w) is a quantity representing the force exerted on a particle or object by an acceleration field, particularly the gravitational field of the Earth at the surface. Weight can be healthy as well as harmful. Healthy weight compared to overweight or obese, is a body weight that is less likely to be linked with any weight-related health problems such as type 2 diabetes whereas unhealthy weight refers to the weight that has a negative effect on the body's metabolism rendering the person in a state of ill-health....

The standard answer is that you're overweight if your body mass index (BMI) is 25 or higher and obese if your BMI (see follow-up blog for calculation) is 30 or higher. But some new research is confusing the weight-and-health issue a bit.

If your lifestyle consists of regular physical activity and healthy eating then you probably don't. If however you or close relatives have a history of high blood pressure, heart disease, diabetes, or other weight-related ailment or if you have consistently gained weight over the years; if your BMI has increase dramatically, even as you age, or your BMI is in the high end of healthy or in the low overweight range; if you have gained weight above the hips ("apple shape"); if your waist circumference is over 40 inches in men and over 35 inches; if your cholesterol and blood pressure levels are high and your BMI falls into the overweight or obese category; or if you have joint problems due to your weight, shortness of breath, or other health troubles that limit your day-to-day living; and a clear indication if you need to lose weight is when you seriously and calculatedly decide to register with a weight loss program, you may need to lose weight. Consult your doctor.

Unhealthy weight can lead to obesity. An obese person is at greater health risks. These include:
Higher risk of death developing type 2 diabetes and arthritis(which rises with increasing weight even with a 10 to 20 overweight)
Major risk factor for circulatory diseases such as coronary heart disease, which can lead to heart attack.
Overweight and obesity are associated with an increased risk for some types of cancer including endometrial (cancer of the lining of the uterus), colon, gall bladder, prostate, kidney and postmenopausal breast cancer.
Women gaining more than 20 pounds from age 18 to midlife double their risk of postmenopausal breast cancer.
Sleep apnea (interrupted breathing while sleeping) .
Higher prevalence of asthma.
Social stigmatization, ridicule, alienation and other negative effects
Nobody wants to be unattractive

The last time I checked, there were a gozillion ways to lose weight. Be sure to check out the pros and cons before chosing one. There are Surgical and Non-surgical Methods for losing weight:

Vertical banded gastroplasty (VBG). Surgical staples are used to divide the stomach into two parts. The upper part is small, which limits space for food. Food empties from the upper pouch into the lower pouch through a small opening. A band is put around this opening so it doesn’t stretch. Risks of Vertical banded gastroplasty include wearing away of the band and breakdown of the staple line. In a small number of cases, stomach juices may leak into the abdomen or infection or death from complications may occur.

Laparoscopic gastric banding (Lap-Band). An inflatable band is placed around the upper stomach to create a small pouch and narrow passage into the remainder of the stomach. This limits food consumption and creates an earlier feeling of fullness. Once the band is in place, it is inflated with saline. The band is adjusted over time by increasing or decreasing the amount of salt solution to change the size of the passage. The band is intended for severely obese people — those at least 100 pounds overweight or who are at least twice their ideal body weight — who have failed to lose weight by other methods such as a supervised diet and exercise. The band is intended to remain in place permanently, but it can be removed if necessary. People who get the band will need to diet and exercise in order to maintain their weight loss. Complications may include nausea and vomiting, heartburn, abdominal pain, band slippage, or pouch enlargement.

Roux-en-Y gastric bypass (RGB). The surgeon makes the stomach smaller by using surgical staples to create a small stomach pouch. The pouch is attached to the middle part of a small intestine. Food bypasses the upper part of the small intestine and stomach and goes into the middle part of the small intestine through a small opening. Bypassing the stomach limits the amount of food a person can eat. By bypassing part of the intestine, the amount of calories and nutrients the body absorbs is reduced. The small opening slows down the rate food leaves the pouch. One risk for patients is "dumping syndrome." This happens when the stomach contents move too rapidly through the small intestine. Symptoms may include nausea, weakness, sweating, faintness, and diarrhea after eating. Side effects include infection, leaking, pulmonary embolism (sudden blockage in a lung artery), gallstones, and nutritional deficiency.

Biliopancreatic diversion (BPD). This procedure is not commonly used in the United States. A large part of the stomach is removed. The amount of food is restricted, in addition to stomach acid production. The small pouch that remains is connected directly to the final segment of the small intestine, completely bypassing other parts of the small intestine. A common channel remains in which bile and pancreatic digestive juices mix prior to entering the colon. Weight loss occurs since most of the calories and nutrients are routed into the colon where they are not absorbed. This procedure is less frequently used than other types of surgery because of the high risk for nutritional deficiencies. A variation of BPD includes a "duodenal switch," which leaves a larger portion of the stomach intact, including the pyloric valve that regulates the release of stomach contents into the small intestine. It also keeps a small part of the duodenum.

Non-surgical weight loss methods include such strategies as consuming fewer calories, increasing your physical activity level and knowing which foods and beverages are the most conducive to losing pounds. You also need to be aware of what foods will hinder your weight loss program so that you can avoid or limit them. By making these lifestyle alterations, not only will you be losing weight, but you will also be living a more fulfilling and healthy lifestyle.

Exercising. This simply means to burn calories. Be sure to eat fewer calories while you increase your exercise level. Depending upon your personal preference and physical ability, there are numerous exercises available to choose from. Walking is the most convenient form of exercise. Swimming provides an all-body workout that supplies cardiovascular benefits along with muscle strengthening. It does not cause any impact on your joints. Even cleaning your house can be a form of physical activity.

Natural Appetite Suppressants. Water Consumption. Drinking a glass of water 20 to 30 minutes before you eat can help you lose weight. Drinking unsweetened tea is also a good idea. Foods that are natural appetite suppressants will help you feel full and cause you to eat less. Some foods that will do this are fiber-rich foods like whole grains (oats, barley, kamut, whole wheat); legumes such as lentils and beans; some seeds and nuts( flaxseeds, almonds and walnuts); and fresh produce. Fresh vegetables and fruits are rich in nutrients and also provide your body with fiber. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.

Food Diet. Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat such as deep-fried french fries, high-calorie foods you'll lose weight faster. Eat less sweets which includes chocolate, sodas,pasteries atc

Red Flag Foods. Foods and beverages that contain empty calories are both unhealthy and contribute to weight gain. They put up a red flag for weight loss. By simply eliminating, or limiting, them from your eating preferences, you will notice some weight loss. Sugary beverages like soda, fruit drinks and creamed drinks need to be controlled or eliminated. Substitute water or unsweetened tea for them. Deep-fried foods can also hinder weight loss. Whole fat dairy products (high in calories) can be substituted for low- or fat-free versions (lower in calories).

Portion Control. Usually, someone overweight has been eating portion sizes that are too large for their body size. Portion control involves measuring whatever you consume. But soon, you will be able to judge the portion amounts visually without measuring them.

See how easy it is to figure it out?
Have confidence! The results in weight loss heavily rests in your will to achieve it. Remember, if you can percieve it, you can definitely achieve it.

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1 comment:

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