Wrong Ideology Behind Weight Loss And Diet

Well-known views on diet and weight loss do not match reality from the medical point of view. Daily diet should contain strict quantity of calories, fiber, fats, vitamins, minerals, among others. Abstaining from any component or product can negatively affect health.

Need for weight loss (diet) in different categories of people

Need for weight loss is essential in people where obesity is detrimental to their health both physically and psychologically. A strong need for weight loss is felt in people who are essentially overweight with other related factors like:

Harmful Lifestyle: These are people who in spite of being overweight follow no regular exercise and diet regimen.

Family History: A history of high blood pressure, heart disease, diabetes, or other weight-related ailment makes it crucial for these people to be mindful of their weight.

Weight History: People who have consistently gained weight over the years need to be careful. Experts say that BMI should not increase dramatically, even as you age. Even moderate weight gain in adulthood can increase your risk of diabetes.

Weight Distribution: Weight gained above the hips � that is the so-called �apple’ shape � can be a cause for concern. In both men and women, bigger abdomens can signal trouble.

Waist Size: The National Institute of Health has determined that a waist circumference of over 40 inches in men and over 35 inches in women signifies a health risk, particularly in people with a BMI of 25-34.9. Clothing although not a good indicator of weight, one can use one’s own clothing as a personal weight gauge.

Health Profile: If your cholesterol and blood pressure levels are high and your BMI falls into the overweight or obese category, it’s important to lose weight.

Day-to-day Living: Seriously consider weight loss if you are overweight and have joint problems, shortness of breath, or other health troubles that limit your day-to-day living.

What are the dangers of being overweight?

Some of the dangers of being overweight include developing:

High Blood Pressure: When you have excess body fat, your body retains sodium which in turn increases blood volume and the blood pressure rises. High blood pressure causes your heart to work harder, which is dangerous for the heart.

Diabetes: Obesity is the leading cause of type 2 diabetes. Excess fat makes your body resistant to insulin thereby depriving the cells of the much needed energy.

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Abnormal blood fats: A diet high in saturated fats increases the level of LDL (bad) cholesterol.

Osteoarthritis: Excess weight adds pressure to joints and wears away at the cartilage that protects them.

Sleep apnea: The more overweight a person is, the more severe the sleep apnea will be.

Cancer: Men and women who are overweight have a higher risk of developing many different kinds of cancer.

Gallstones: Gallstones are more common in people who are overweight. The connection between gallstones and weight is unclear.

Physical Discomfort: As fat accumulates, it crowds the space occupied by your organs. People who are overweight may have difficulty breathing, walking or sitting.

What are the dangers of over dieting?

There’s no magic weight loss potion. Dieting has led to many unhealthy misconceptions about weight loss. Dangers of over dieting are manifold. Dieting can result in rapid weight loss and young teens are commonly found to be afflicted with this problem.

Bear in mind that any diet in which you eat fewer calories than you should, like an 800 calorie-per-day diet for instance � it becomes very dangerous. In addition, look out for diets that don’t allow any fat. These are not good for health and should be avoided like the plague. Because - we all need a certain amount of fat - up to 30% of the total calories. Although, it is needless to say that a low-fat diet may be fine, a completely fat-free diet is highly unhealthy.

Don’t be tempted by a diet that encourages the dangers of dieting - such as a total ban or strict restrictions on certain food groups. Your body needs every single component in varying degrees.
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Dieting means restricting calories or cutting down on certain food types. Remember that cutting out particular foods can prove to be very dangerous indeed. Always ask questions on matters that may give you reason for concern. Abstaining from certain food types can lead to poor growth and other health problems.

How to carry out effective weight loss?

The key to effective weight loss include:

oLost weight will most likely be regained within five years of crash dieting. Therefore, aim for slow weight loss. Lose no more than 0.5kg a week or 10kg in six months. More importantly aspire to lose 10cm from around the waist in six months which is more important for general health.
oKeep a tab on the dietary fats, especially saturated fat.
oCut back on refined sugars.
oIncrease your intake of fresh fruit, vegetables and wholegrain breads and cereals.
oConsume less alcohol.
oAvoid eating fast foods and junk foods.
oExercise for approximately 30 minutes at least a few times every week. Introduce more movement into your day-to-day work and try accumulating 30 minutes of walking daily.
oDon’t eliminate any food groups, instead choose from a wide range of foods every day and choose �whole’, less processed foods. Have a regular pattern of eating and stick to it.
oDrink at least 1,500ml of water per day.

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