Obesity is now a major concern. What is obesity? Obesity is a complicated condition characterized by an excess of body fat. Obesity is more than a cosmetic issue. It’s a medical condition that raises your risk of developing other diseases and health issues like heart disease, diabetes, high blood pressure, and some malignancies.
Before only the mid-aged population was found to be obese due to their sedentary lifestyle, but nowadays you can find even a 5-year-old kid obese which is an issue of concern.
With changing times the lifestyle, food habits, and sleep schedule have been disturbed, not only in the young adolescents but also in the pediatric and geriatric age group too. Improving your lifestyle will not only lead you to shed a few kilos but can give you a stable personality.
Previously people focused only on weight loss, over a period of time the concepts evolved and the term, ” fat loss” became very known to people. But are you completely aware of these terms? Weight loss and fat loss are two different terms. Yes, that is right! Weight loss and fat loss are necessary but anyone of these is needed by the person depending upon their body type and BMI.
WHAT IS YOUR BODY TYPE?
Let us first understand why is body type necessary. Body type, or somatotype, refers to the belief that people are born with one of three generalized body compositions. Dr. W.H. Sheldon proposed the concept in the early 1940s and named the three somatotypes endomorph, mesomorph, and ectomorph.
Endomorphic body type-
- Bone structures are stockier, with a broader belly and hips.
- More fat is carried throughout the body.
- Gains weight quickly and sheds it slowly.
- Slow metabolism; can be caused by chronic diseases (e.g., thyroid shortage, diabetes), but it’s also a result of a sedentary lifestyle and a chronically positive daily energy balance.
Mesomorphic body type-
- Shoulders are wider than hips, indicating a medium bone structure.
- Athletes with well-developed muscle.
- Efficient metabolism allows for mass gain and decreases with relative ease.
Ectomorphic body type-
- In comparison to height, shoulders and hips are narrower.
- Muscles that are shorter than their bone length.
- Many people find it difficult to gain weight due to their naturally rapid metabolism.
- When BMI is less than 17, it may be symptomatic of disordered eating (e.g., anorexia, bulimia).
HOW TO CALCULATE BMI?
The body mass index (BMI) is a number calculated from a person’s weight and height. The BMI is calculated by dividing the body mass by the square of the body height and is expressed in kilogrammes per square metre (kg/m2), with mass in kilogrammes and height in metres.
Here are the categories based on which you can determine your BMI. A BMI of less than 18.5 in adults is considered underweight by the WHO, and may suggest malnutrition, an eating disorder, or other health concerns, whereas a BMI of 25 or more is considered overweight, and 30 or more is considered obese.
| Category | BMI (kg/m2)[c] | BMI Prime[c] |
|---|---|---|
| Underweight (Severe thinness) | < 16.0 | < 0.64 |
| Underweight (Moderate thinness) | 16.0 – 16.9 | 0.64 – 0.67 |
| Underweight (Mild thinness) | 17.0 – 18.4 | 0.68 – 0.73 |
| Normal range | 18.5 – 24.9 | 0.74 – 0.99 |
| Overweight (Pre-obese) | 25.0 – 29.9 | 1.00 – 1.19 |
| Obese (Class I) | 30.0 – 34.9 | 1.20 – 1.39 |
| Obese (Class II) | 35.0 – 39.9 | 1.40 – 1.59 |
| Obese (Class III) | ≥ 40.0 | ≥ 1.60 |
WEIGHT LOSS
In order to understand weight loss, firstly you need to know what is weight gain. Weight growth follows a simple formula: energy intake exceeds energy expenditure. Obesity and overweight are clearly the outcomes of a complicated web of genetic, behavioural, and environmental interactions.
While the overweight public has been offered hundreds, if not thousands, of weight-loss strategies, diets, potions, and devices, the multi-factorial aetiology of overweight challenges practitioners, researchers, and the overweight themselves to identify permanent, effective weight-loss and maintenance strategies.
Weight loss entails lowering your total body weight. Everything is included: fat mass, muscle mass, bones, organs, water weight, stool content, and so on.
When you undergo a weight-loss session you might also tend to lose all the necessary nutrients, minerals and vitamins which might lead your body to early ageing. Along with this due to over-focusing on weight loss people also lose their muscle belly which is important for the functioning of the skeletal system.
When you undergo weight loss set a target for yourself according to your BMI and do not exceed that limit. Weight loss up to a certain extent be beneficial to the body. Exceeding weight loss limits can be fatal and can cause many comorbidities.
It’s normal for people who are attempting to reduce weight to want to do it as quickly as possible. People who lose weight gradually and steadily (approximately 1 to 2 pounds per week) have a better chance of keeping it off in the long run. It’s not only about following a “diet” or “programme” to lose weight in a healthy way. It’s about maintaining a healthy lifestyle that involves frequent physical activity and healthy eating habits.
5 RULES TO KEEP IN MIND WHILE WEIGHT LOSS
Here is a quick 5 tips that concern weight loss. Always remember to consult your dietician first and then follow. If you are facing any health issues ask your concerning doctor and then follow these regimens.
1] BE MINDFUL
According to Trotter, mindful eating is half the battle. Not only because you may be unaware of how much junk food you consume in a day, but also because it applies to nutritious foods.
“Almonds are nutritious,” she explains, “but if you eat 10 handfuls every day, you’re going to gain weight.” That’s why she recommends not snacking while cooking or keeping a snack container on your workstation.
Keeping a food log, however, is the real first line of defence.
“You can’t solve it until you know what you’re doing wrong and what you’re eating.” However, once you know, you can make adjustments that will provide results.”
2] START YOUR DAY WITH BREAKFAST
Breakfast is the most essential meal of the day, according to an old adage. However, this is correct.
“The first meal of the day lays the groundwork for the remainder of the day. It aids in the regulation of hunger hormones and the reduction of cravings, according to Tong.
“Those who miss breakfast set themselves up for a day of hunger that will grow throughout the day, leading to bad eating choices later.” Then you start saying things like, “Well, there’s no use in eating healthy now; I’ll simply start tomorrow.
3] INCREASE PROTEIN INTAKE
Protein intake is crucial, but so are the types of protein consumed.
“Protein is present in cheese and almonds, but the percentage isn’t very high, and you’re receiving other things like fats and calories,” Tong explains.
Protein-dense foods that are low in fat include egg whites, lean meats, and fish.
While Tong recognises the value of natural fats in your diet, she believes that eating too much of them (as in the Paleo diet) might lead to undesirable consequences such as elevated cholesterol levels.
4] DO NOT CUT EXTRA CARBS
We’ve been vilifying carbohydrates since the Atkins diet swept North America, and it’s now expanded to all gluten-containing foods.
“The issue isn’t carbs or gluten; it’s their excessive consumption,” Tong explains.
She claims that this throws off the macronutrient balance we should be aiming for — that balance varies by individual, but if you’re trying to lose weight, aim for 40% carbs and 30% protein and fat — and leads to weight gain. It isn’t the carbs themselves that are the problem.
Fruits and vegetables, nuts and seeds, and beans and legumes are all good sources of nutrition.
5] INCREASE VEGGIES
Trotter advises, “Eat more of them.” Also, drink plenty of water.”When you express these things to people, they always answer with, ‘Oh, I know,’ but they don’t do it.” At every meal, drink more water and eat more veggies.”
It also doesn’t have to be a kale salad. If you favour starchy veggies like butternut squash, carrots, or peas, Tong recommends including them in your diet. This will establish a habit of regularly eating vegetables. Even if you never get around to eating kale, you’ll be more likely to try a larger variety of vegetables.
FAT LOSS
Fat loss is a more specific and healthy objective than weight loss because it relates to weight loss from fat.
It’s normal to use a scale to track your weight loss efforts. Although this is useful, most scales do not distinguish between fat loss and muscle loss. As a result, just keeping track of your weight isn’t a good approach to figuring out if you’re shedding fat or muscle and how much of either.
A body fat scale, on the other hand, can give you a more precise view of your body composition by measuring your fat and muscle percentages. Skinfold callipers can also be used to assess your body fat %, but accuracy requires practice.
Fat loss, rather than weight loss, can help to minimise the risk of various chronic diseases, as well as age-related muscle loss and fat rebound. By eating a high-protein diet and exercising regularly while following a low-calorie diet, you may prioritise fat loss and maximise muscle retention.
5 TIPS TO PROMOTE FAT LOSS
Here are a few tips which can boost the speed of your fat loss journey.
1] INTERMITTENT FASTING
Intermittent fasting (IF) is a type of eating that involves taking regular short-term fasts and eating smaller meals throughout the day.
The following are the most common intermittent fasting methods:
- Fast every other day and eat normally on non-fasting days, according to the Alternate Day Fasting (ADF) method. On fasting days, the modified version trusted Source recommends eating only 25–30% of the body’s energy demands.
- The 5:2 Diet entails fasting two days out of every seven. Eat 500–600 calories on fasting days.
- The 16/8 approach entails fasting for 16 hours and only eating for 8 hours. The 8-hour timeframe for most people is from noon to 8 p.m. A study of this strategy indicated that participants consumed less calories and lost weight when they ate for a limited time.
- On non-fasting days, it’s recommended to stick to a balanced eating pattern and avoid overeating.
2] MAINTAIN FOOD AND EXERCISE DIARY
If someone wants to lose weight, they must keep track of everything they eat and drink on a daily basis. The most efficient method to do this is to keep notes of everything they eat in a journal or an online meal tracker.
In 2017, researchers predicted that by the end of the year, there will be 3.7 billion health app downloads. Diet, physical activity, and fat loss applications were among the most popular of these. This is not without cause, as keeping track of physical activity and weight loss progress while on the go can be a useful tool for weight management. The source you can trust.
According to one study Weight loss was aided by a constant recording of physical activity, according to Trusted Source. Meanwhile, a review study conducted by Trusted Source discovered a link between weight reduction and the frequency with which food intake and activity are monitored. A pedometer, for example, can be an effective weight-loss tool.
3] INCREASE FIBRE INTAKE
Unlike sugar and starch, dietary fibre is a type of plant-based carbohydrate that cannot be digested in the small intestine. Incorporating a high-fibre diet into one’s diet might boost one’s sense of fullness, potentially contributing to weight loss.
Foods high in fibre include:
- oats, barley, and rye fruit and vegetables, whole-grain morning cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- nuts and seeds peas, beans, and pulses
4] BALANCE THE GUT BACTERIA
The types and numbers of bacteria in one’s stomach fluctuate from person to person. Some types can cause fat deposition and weight gain by increasing the amount of energy a person extracts from food.
Good bacteria in the gut can be increased by eating certain foods, such as:
- Increased fibre intake and a more diversified assortment of gut bacteria can be achieved by increasing the number of fruits, vegetables, and grains in the diet. Vegetables and other plant-based foods should make up at least 75 per cent of a person’s meal.
- Fermented foods help healthy bacteria function better while preventing the growth of bad bacteria. Sauerkraut, kimchi, kefir, yoghurt, tempeh, and miso are all high in probiotics, which aid in the growth of beneficial bacteria. Researchers have conducted extensive research on kimchi, and the findings imply that it has anti-obesity properties. Kefir has also been demonstrated in tests to aid in the weight loss of overweight women.
- Prebiotic foods encourage the growth and activity of certain beneficial bacteria that help with weight loss. Many fruits and vegetables, particularly chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado, contain prebiotic fibre. It’s also found in grains like oats and barley.
5] HANDLE STRESS LEVELS
As part of the body’s fight or flight reaction, stress causes the production of chemicals like adrenaline and cortisol, which initially suppress hunger. When people are constantly stressed, though, cortisol can stay in their circulation for longer, increasing their hunger and potentially leading to overeating.
Cortisol indicates the need to replenish the body’s nutritional resources with glucose, which is the preferred fuel source. Insulin then delivers sugar from the bloodstream to the muscles and the brain. If this sugar is not used in a fight or flight situation, the body will store it as fat.
Managing stress can be done in a variety of ways, including:
- Breathing and relaxation techniques in yoga, meditation, or tai chi
- spending time in the fresh air, such as walking or gardening
TAKEAWAY
Obesity and the danger of chronic diseases can be avoided by losing weight. However, removing fat can also result in the loss of fluid and muscle mass, as well as a reduction in lean body mass.
For health, strength, and overall vitality, people must maintain their lean body mass. This is especially difficult for older persons, who are more susceptible to sarcopenia or muscle loss.
Protein consumption, attention to macronutrients and calories, and strength exercise can all help you lose fat and keep muscle. Individual guidance and recommendations can also be sought from a dietitian or an exercise specialist.
