Weight Management
Being overweight and obese is a growing global public health concern in westernized societies. Its worldwide prevalence is increasing and it is associated with risk factors for many medical complications. A scientific report has predicted that almost half of men and over a third of women will be overweight and obese by 2025. Furthermore, overweight/obesity among children has been recognized as an epidemic and a “public health crisis”.
The health risk of being overweight or obese
Studies show, that there are many reasons for unintentional weight gain, from increasing consumption of processed/fast food to the side effects of certain medications. However, the major cause of obesity is a sedentary lifestyle and excess consumption of calories. Recent findings made it clear that the majority of overweight/obese people face two obstacles – too much sitting and too little exercise. The energy, which you do not burn up, is converted into fat and stored in your body. Not all body fat is harmful. But internal fatty tissue, which is called visceral fat, sits around your major organs including liver, pancreas, heart, and kidneys. The higher percentage of visceral fat you have, the more it is stealing your health, well-being, and self-esteem. Besides this, research suggests that it also may affect your mood by increasing the production of cortisol, which is a stress hormone. It is difficult to find even one aspect of health, which would not be affected by overweight/obesity. It may increase the risk of many health issues such as:
✅ heart diseases
✅ cancer
✅ osteoarthritis
✅ changes in hormones and metabolism
✅ psychological well-being etc.
Overweight children
Unfortunately, the rising prevalence children being overweight has become very common. In the UK 1 in 3 children are overweight or obese and it is the highest rate of childhood obesity in Europe. In the United States, the situation is similar.
Overweight/obese children experience the same health issues as adults, but at a much earlier age, decreasing the quality and length of their life (1). Even depression has become common among children who are overweight/obese (2). However, there is good news! Weight loss can significantly reduce some obesity-related health risks in both adults and children.
Are you at risk?
A recent study (3) revealed that even if you are slim and have a healthy BMI, but still have a “beer belly”, you can be at a higher mortality risk than being overweight or obese. But how to determine if you are at risk?
Waist size
- for men 94cm (37ins) or more
- for women 80cm (31,5ins) or more
It is recommended you lose weight around your waist
- for men 102cm (40ins) or more
- for women 88cm (34ins) or more
You are at a high risk and should make an appointment with your GP or Nutritional Therapist.
Body Mass Index (BMI)
BMI results can be used as a starting point, but has its limitations. It can tell you about your weight, but not fat excess. For instance, depending on the muscular mass of adults, they may get the result “overweight” or even “obese” because muscles are heavier than fat tissue. You can calculate your BMI using the “BMI online calculator” at the bottom of this page. It is still a convenient method to start with to assess your weight.
Bioelectrical Impedance Analysis or Bioimpedance Analysis (BIA)
BIA is a method to assess the body composition to evaluate fat mass, fat-free mass including skeletal muscle mass, bone minerals, and total body water.
How to lose belly fat
Losing weight is not easy and will take your time and your effort, but it is worth it. These techniques are more easily said than done, but you should be motivated to follow them. Behind every method, there are great benefits for your body. Thus, following these techniques will help you to concentrate on your goals and losing your extra weight will be easier.
The best way to start is to change your habits towards a healthier choice. Over time, you will notice that they become part of your daily routine.
✅ Eat nutrient-rich foods
✅ Increase consumption of vegetables and fruits. Be sure that every day you have at least 0,5 kg of them. Vegetables can be steamed and raw depending on your health condition
✅ Eat whole grains and beans
✅ Use nutrient-dense snacks such as apple slices or other fruits, unsalted nuts, bite-sized cauliflower, carrot or celery sticks, berries, natural yogurt
✅ Drink plain water, and you can add a slice of lemon or lime
✅ Eat small portions, about 250-300ml per meal
✅ Decrease, or better completely eliminate sugar, white flour, and white rice from your diet
✅ Decrease consumption of alcohol
✅ Explain to children what food is good for the body, involve them in the cooking process, giving them some age-appropriate jobs in the kitchen
✅ Sleep more
✅ Try to manage your stress
Physical activities
✅ Increase your physical activity. You can start 30 minutes a week e.g. walking or cycling, little by little increasing the distance and number of activities a week
✅ Find some job around your house, household chores or gardening and doing it together with your children is a good way to be physically active
✅ For your children, you may organize some active indoor games
✅ Include free weight exercise and build up your muscles
These are just brief suggestions to start with. Make it a daily routine and you can get the “snowball effect”: practice one healthy habit and the others will follow
How can a Nutritional Therapist help you?
It would seem, “eat less, move more” is a simple formula to lose weight. But it is not that simple. If you are young, healthy and have a little extra weight, probably these simple suggestions already may help a lot. But if not, then a vast array of different factors such as health condition, medications, dietary requirements, metabolism, lifestyle and level of exercise should be considered.
A Nutritional Therapist will help to build a plan specific to your needs and requirements to lose weight safely. If eating habits and lifestyle change in the right direction, you may notice that energy levels increase and psychological well being improves as well. Also, you could be advised on ways to get more nutritional benefits from your food and maintain a healthy weight. As a result, with professional help, support, and advice you can achieve your health goals, which can then become second nature to you.
Conclusion
We all know, that old unhealthy habits die hard. The process of changing eating patterns and lifestyle can be quite painful and it may take a while before healthier changes become new habits, however, it is worth it. In my practice, time and again, I have observed how it benefits the body and it may not just decrease the chance of developing some serious health problems but, also, reverse many chronic conditions of illness and even undo the signs of aging and may help you feel younger and look greater. In addition, healthier habits can mean a big difference to your waistline. And I would like to remind you again that if you continue with your bad habits you may significantly increase the risk of developing many ill health conditions.
If you would like to be free of pain and make your life more enjoyable, you can contact me to book a Skype consultation via my “contact” page and get free consultation.
I wish you great health and happiness!
Yours ever Alla_Nutrition
