The obesity epidemic has become an increasingly important international health problem. Research indicates that by 2030, half the world will be obese or overweight. This medical condition involving abnormal or excessive fat accumulation can have a negative effect on your health. Being overweight or obese increases your risk of diseases and health problems, namely:
- Cardiovascular disease
- Type 2 Diabetes
- Hypertension
- Cancer
- Infertility
- Irregular menstrual cycle
- Obstructive sleep apnoea
- Osteoarthritis
Obesity can also affect your quality of life and lead to psychological problems such as depression, low self-esteem, shame, guilt and social isolation.
Everyone's weight-loss journey is different and personal, so it is important to understand how your body works in order to lose weight without compromising your health.
The science of weight
Weight is a combination of how much a person eats and drinks, and physical activity. This is the basis of the “calories in versus calories out” model used to maintain a stable weight.
Metabolism is the process where the body converts food and drink into energy. During this process, calories in food and drinks mix with oxygen to make the energy the body needs. The body requires energy when it is at rest, for daily activity that isn’t exercise, and for physical activity.
At rest, the body requires energy for breathing, pumping blood through the body, keeping hormone levels in equilibrium, and growing and repairing cells. The number of calories the body uses at rest to do these things is known as the basal metabolic rate (BMR).
Daily activity such as walking around the house, and doing housework or gardening is called non-exercise activity thermogenesis (NEAT). The NEAT can range from 100 calories to as much as 800 calories per day.
Physical exercise burns the most calories. This can range from jumping rope, sprinting, cycling, rowing, and swimming to callisthenics.
There is no easy way to lose weight, however, health care providers recommend taking in fewer calories than you burn, which means improving your daily habits.
How to improve your daily habits
Are carbs the enemy?
Carbohydrates play an important role in a healthy, well-balanced diet but people often say “carbs are fattening". Carbohydrates are not the sole reason for your weight gain, a calorie surplus is. We fear carbohydrates and consider them to be the enemy, but it is the evolution of carbohydrates from whole grains to sugary substances that is to blame for their bad reputation. For example, potatoes are seen to be problematic, but are actually a great source of potassium, fibre, vitamins and minerals.
In short, do not write off carbs. Instead, choose carbs that are bursting with fibre, protein, and vitamins and minerals, and neglect those devoid of nutrients, for example those found in processed foods.
Focus on healthy fats
Eating fats will not make you overweight or obese unless you are consuming them in excessive amounts. By consuming extra fats in each meal, the body uses this as a source of energy before using your own fat reserves. Certain fats, like short and medium chain fats found in coconut oil, are used for energy and are rarely stored as body fat. A well-balanced diet is one where you are eating an even amount of all three types of fats, namely saturated, monounsaturated and polyunsaturated fats.
Also ditch the fast food – food at many fast food chains is cooked in unhealthy oils so should be avoided.
Up your protein intake
High protein diets are not only vital for building muscle, but can also aid in fat loss. When consuming a high protein meal, it boosts the metabolism higher than consuming a meal with low protein and more carbohydrates.
Exercise
Research shows that when it comes to burning calories during a full body workout compared to a training split, the full body programme burns far more fat. High intensity interval training (HIIT) is a good option, and can be done by jumping rope, sprinting, cycling, rowing, swimming, callisthenics and even light exercise. If you have any prior injuries or health conditions, it’s important to consult with a professional trainer or healthcare professional before you select which exercises are right for you.
Sleep more
Deep, good quality sleep is not only essential for maintaining a healthy body weight, but also plays a part in our overall health and well-being. Experts recommend getting seven to eight hours of sleep each night.
Stress less
Stress activates the hormone cortisol, which has a negative impact on our body. We should try and list all our stressors and then try to address them, so that they do not get in the way of our health goals.
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