Obesity and Weight Loss-A Must Combination
Article by Matt Davis
Obesity and weight loss go hand in hand. Obesity is a disease that is very expensive, extremely dangerous and shortens your normal life span by a considerable amount. The potential for loss of limbs, failed eyesight, high blood pressure and heart disease are knocking on your door.
What is obesity? Please note that there is quite a different level of percentage of BMI for someone slightly overweight and another carrying around two people.
For someone that is only few pounds over their suggested weight, obesity and weight loss are not considered to be problem. Being obese means that you weigh considerably more than you should given any height-body structure combination. There is no “hard line in the sand” weight for a human being. So much depends on bone structure, height and muscle mass. Three people of the same height may have quite a large variance in optimum body weight.
Obesity-How Do We Get It?
Obesity has been on the rise for many years and approximately 2/3 of our nation’s populace is now overweight. Why and how are we getting this way?
1. Sedentary Lifestyle
For starters, more and more people work at a desk all day, come home brain dead and flop on the couch in front of the TV and probably watch some mindless sit-come to distract our tired brain. This is what they mean when they say that we are becoming a sedentary society.
TV and electronic games have become the baby sitters of today and so many of today’s children get very little exercise. Schools have eliminated recess and many no longer have a gym class. Unless you are active in a school sports team, are in marching band or a cheerleader; your only exercise is running between classes.
There is no question that simply overeating, especially high fat and high sugar foods, busy schedules and fast foods, especially high caloric low bulk foods, are the main culprits for weight gain and eventual obesity.
Food is only one of the many gremlins creating the obesity and weight loss problem today. Besides overeating and a sedentary life style, we have sleep deprivation, medications, emotions, slow metabolism, some diseases and yes, even your genetics. Thanks Mom and Pop.
3. Lack of Sleep
When you don’t get enough and sleep, your metabolism will naturally slow down to save energy. This slowing down generates the release of a hormone called cortisol, as well as, ghrelin. Both of these hormones increase your appetite and the body answers the call by requesting more food to create energy. Under lack of sleep you body will also release less leptin, which signals your stomach that it’s full. All of this makes you want more food but your body losses the ability to determine when it is full.
Obesity And Weight Loss-How Do We Do It?
Whether you are simply overweight or obese you will need to make some lifestyle changes. A word of caution, before making any dramatic changes to your lifestyle, you should always check with your physician.
The best solution for the combination of obesity and weight loss is exercise. Popular thought is to exercise for at least 30 minutes at least 3 times a week. Most people use the daily walk for this type of workout. Sometimes it can actually be done during a lunch period. Words of caution-do not skip lunch. This will only make you hungrier and you will be hitting the snack machine about an hour later.
The 30 by 3 schedule generally means aerobic exercise such as walking, yoga and jogging. That is fine if you merely desire to maintain your weight but you won’t lose much with that schedule, therefore you must also include resistance training.
Resistance training will build muscle mass, which in turn will burn more calories. It’s a win-win situation.
Eating food with a large quantity of sugars such as desserts and drinking sodas and are a contributing factor in becoming obese. Research shows that eating foods and drinking liquids rich in carbs cause your blood sugars to rise. This causes the pancreas to release more insulin. Since the fatty tissues are like little balloons, they will then increase in size and you gain weight.
The simple fact of how many times a day you eat may also effect your weight. By eating several small meals in a day rather than 3 large, your blood sugars tend not to spike thereby stabilizing the pancreas. Your energy levels will remain higher and you will find it easier to maintain your weight.
Our bodies run on a 24-hour clock and, as such, going to bed to sleep should become a ritual. For instance, take a 10 or 15-minute bath each evening before you go to sleep. Read a book for 30 minutes to an hour while in bed. By following rituals you are telling your body it is time to go to sleep.
Do not drink caffeine (stimulant) drinks such as coffee, tea or sodas for at least 4 to 6 hours before bedtime. Do not drink alcohol just before bed. Even though alcohol is a depressant and may cause you to fall asleep, the resulting metabolism, as it clears your body, is known to frequently cause nightmares and body sweats making restful sleep nearly impossible.
Do not eat a heavy meal before going to bed. If you must eat, have a light snack or something like milk and cookies. Milk helps put you to sleep because it contains L-tryptophan, which has been shown to induce sleep.
Obesity and Weight Loss Conclusions
Obesity is creating so many medical problems and so much lost productive time, due to illness and pain, in our modern society that now most business are rewarding their employees for taking health conscious actions. The rewards range from cheaper insurance premiums to actual cash rewards for logging in so many hours of exercise and maintaining average weight standards. Some companies have even installed small work out rooms in their buildings for their employees.
For the obese person the outlook is grim. The end result may be high blood pressure, Type 2 Diabetes, heart disease and the list goes on. As the fat grows on it gets harder to remove it. It takes will power and determination but it must be done.
Strict adherence to an exercise program and proper diet, and even in some cases, Bariatric surgery are the best answer to the problem of Obesity and weight loss.