Weight Management

weight management

Weight Management
Weight Management

There are many people in the world who are struggling for managing their weight and of course most common reason behind this overweight or obesity is our lifestyle. Here, in our lifestyle the major areas of attention are What we eat? and How much we are engaged in physical activities?

There are various weight management strategies available and basically all are often focus on achieving healthy weights through slow but steady weight loss, followed by maintenance of an ideal body weight over time.

We all must give emphasis on maintaining a healthy weight because overweight may increase the risk of other serious diseases thyroid, Liver and kidney problems, diabetes, hypertension and cardiovascular disease.

Why we gain Weight?

Why we gain weight
Why we gain weight?
  • Overeating means eating more food than your body needs. So, that excess food consumed generate more energy in our body than it expends leading to weight gaining and often obesity.
  • Lack of sleep means reduced quality of sleep.  Lack of sleep can affect body weight. Sleep deprivation cause changes to hormones that regulate hunger appetite.
  • Stress is the body reaction to harmful situations.  During stress response, your heart rate, breathing and blood pressure rises. Stress hormone cortisol can lead to weight gain. Excess stress causes headache, muscle tension and sleep disturbances and depression.
  • Junk food is an unhealthy food that is high in calories from sugar and fat that is why junk food is weight gaining food. Junk food is high in calories, but nutritional value is low.
  • Medications- Many medicines can cause weight gain as a side effect. Some drugs can cause the body metabolism to slow down. Slow metabolism & weakness may lead to less activity and exercise. Which means calories are not burned.

Determine the weight loss goals

Before we focus on how to manage the weight, firstly we need to understand, how much weight is healthy weight for us.
Our body weight is determined by the amount of energy that we take from food and how much our body expend energy by physical activities. Our body energy is measured in calories, the calories are required to maintain your body.
It means if you take more calories than expend calories your weight will increase and if you take less calories than expend calories your weight will decrease.
BMR (Basal metabolic rate) – Basal metabolic rate is the amount of energy a person’s body uses to do things like pump blood, maintain proper brain function, breakdown toxins, and ensure other bodily functions. In other words, BMR is the amount of energy the body expends during the resting time.
There are equations which are mainly used to calculate the BMR
Harris-Benedict Equations to Calculate BMR (Units- Kcals/day) for both Males & Female
Male= 88.36 + 13.40 (weight in kg) + 4.8 (height in cm) – 5.68 (age in years)
Female= 447.59 + 9.25 (weight in kg) + 3.10 (height in cm) – 4.33 (age in years)
Mifflin St. Jeor Equations to Calculate BMR (Units- Kcals/day) for both Males & Female
Male= 9.99 (weight in kg) + 6.25 (height in cm) – 4.92 (age in years) + 5
Female= 9.99 (weight in kg) + 6.25 (height in cm) – 4.92 (age in years) – 161
Body mass index (BMI)– It is a value calculated from the mass (weight) and height of a person. Body mass or weight is divided by the square of the body height and is universally expressed in units of kg/m2.
Formula to Calculate BMI
Body Mass Index (BMI) = Body Mass (Kilogram) / Square of body height (m2)
For more information on BMI Calculator & Body mass index table click here
Waist-to-Hip Ratio First measure your waist from the thinnest part and second measure your hips from widest part then divide the waist by the hips.
Men= (waist/hips) > 0.9 means higher on fatty side.
Women= (waist/hips) > 0.85 means higher on fatty side.

How to manage weight?

Healthy Eating
We all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diet to sustain a healthy body. It’s important to replace the unhealthy food with healthy alternatives. Specially avoid the unhealthy snacks like fries, cheesy burgers and pizza’s, cola’s, liquor etc…
Focus on protein intake while same time reduction in carbohydrates and fats because protein has a greater thermogenic effect, which enables the body to burn more calories.
Eat more seasonal fruits and vegetables.
Reduce your Salt and Sugar intake.
Reduce your plate portion, which leads to the consumption of fewer calories.
Take more soups because having a soup before a meal, there is a 20% decrease in the number of calories consumed during the meal.
Eat breads of whole grains
Healthy Fats – Olive oil, avocado oil, coconut oil, mustard oil but in very small quantity.
Dairy food because a high amount of dietary calcium increases the amount of energy and fat defecated from the body.
Increase in fiber intake may help in decrease food intake throughout the day. Dietary fiber consists of non-digestible carbohydrates, which are a structural component in plants and consumption of fibers delays gastric emptying, which may cause an extended feeling of fullness.
Your increase intake of caffeine may also help in reducing weight. Caffeine belongs to a class of compounds called methylxanthines, have been linked with increased energy expenditure and subsequent weight loss.
Green tea has also been shown to increase energy expenditure and fat oxidation.

Exercise

Regular exercise will help you lose weight, support healthy immune function, improve mood and reduce your risk of diseases. This will help you prevent gaining belly fat and help you stay fit – physically and mentally.

Burpees

Burpees is an explosive movement that works on your entire body  and an awesome exercise for burn calorie.

To do Burpees:
Stand shoulder-width hands apart by your side.
Now, squat down and come on a plank position making a straight line with your body.
Bring your feet inside, closer to your chest.
Come on your feet with a jump with your arms reaching overhead and land back, squat down and repeat the cycle.
Do these 10 times in 2 sets.
If you’re a beginner, you may do the entire motion at your speed and avoid the jump.  As you get better with time you can start performing the scaled-up variation of burpees.
Do these 10 times in 2 sets.

Squat Jumps

Take a shoulder stance, squat down, back straight, weight equally on your feet and come up and finish with the jump.
The scaled-down version is performing normal squats.
As you get better with squats start short jumps with easy landing on the floor.
You can do 10 reps and 2 sets of squat jumps.

Plank Jacks:

Come on a plank position with a comfortable distance between your feet.
Maintain the plank, jump out, and then in – that’s the drill, jumps in and out while you are at the plank position.
Now the easier version is taking one foot out at a time without any jumping movement. So one foot out and in and then the other.
Do these again in two sets with 10 reps.

lunges with oblique twist:

Stand upright, take a large step forward, and lower your hips so that the front of your thigh is parallel to the ground, bending your knee at 90 degrees, and twist
Come back to the starting position and do the same with the other leg.
You can keep your hands on your waist, overhead, or if you think you need support don’t hesitate to hold a chair, wall, or pole.
Do this for 10 reps in 2 sets.
Don’t forget to take rest for 20 to 30 secs between each set.

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