The battle of weight loss
In my life, I have never been obese or overweight but relatives and friends grappling with the weight have taught me practically how hellish it is.With almost half of adults obese or overweight in most countries across the world, the battle of the bulge is simply a full-scale warfare.While some are probably not concerned over their unhealthy weight, there are many who do realise that they need to do something about losing their extra kilos. As I have come to learn, there are only two sure fire non invasive ways of losing weight and that is controlling your diet and exercising.Being born in era where sporting activities were a daily routine, exercising has been my passion over the years.In cases related to my friends, the main problem that they face in practicing these two methods is plain and simple willpower.It is undoubtedly difficult controlling one’s diet and eating portions when there are so many delicious dishes available all around us, all the time.As relative who has tried to diet told me recently, it is all too easy to make excuses to have “just one” piece of dark chocolate or black forest cake, or “just one more” piece of Macca chicken or bowl of rice, while promising themselves they will eat less at the next meal to “make it up”.For those who try to start an exercise program to say, “I had such a stressful day, I’ll just exercise in the morning” or “I forgot to bring my exercise kit, so guess I’ll just skip session until tomorrow”, also usually with the often-unfulfilled intent of making it up later.It is always easy to find excuses to avoid doing something we find difficult, so at the end, it all boils down to having the willpower to resist temptation and sticking to proscribed diet or exercise plan, no matter what.
Keeping up the momentum has helped me over the years to maintain weight below my Body Mass Index. Thanks to a friend battling with weight loss, I have come to learn several options available for those fighting to cut down their weight.One of them is a 29 years old student at University of Melbourne in Australia who had a vertical sleeve gastrectomy, a surgical weight-loss procedure in which the stomach is reduced to about 25 per cent of its original size, by surgical removal of a large portion of the stomach.Another one is a dieter who all he has to do to lose weight is change his way of life, by saying goodbye to eating habits that made him fat and get moving.Some of my friends are desperate dieters always tempted into trying hazardous diets or adopting bizarre eating patterns which promise quick weight loss. Some lose weight initially, but then the kilograms pile back on when they return to their old habits.Indeed, as they say, old habits die hard.Take “”Marion””, a 30-year-old business professional whom i met in Palo Alto eleven years ago. She had a normal body weight as a teenager but felt that she was fat. I recall her setting a goal of shedding five kilograms within 30 days and restricted her meals to a small portion each day and a little water.She managed to lose weight but then gained back 12 kilograms in the three few weeks. It began a continuing obsession with the concept of a beautiful body meaning thin and a distorted relationship with food.I recently caught up with her online and it was sad to note that she is now paying the price.A doctor diagnosed her as suffering from extreme malnutrition in Autumn of 2015, which has contributed to hair loss, kidney stones, poor eyesight and brittle bones. Her average work week is two days in the office and two spent in bed dealing with one or another ailment.
I wasn’t surprised because people especially young women fear gaining weight and in the world where all celebrities and public figures are known to be normal weight, the desperation out there is incredibly high.Crash diets are not effective and sustainable ways to lose weight and to keep it off for good. Significant calorie reduction will alter the metabolic rate, the rate at which body burns calories to survival mode and start slowing it down to preserve energy. Another downside is that the body will start burning away lean body mass muscle instead of the excess fat. A sustainable weight loss program is about a change in behavior that requires time and discipline.In case of some relatives, adopting new healthier lifestyle has been quite a challenge for dieters who are stuck in a rut and that is why it is crucial to provide obese people with motivation, both from the dietitian and family members.Supporting them is important because most people know about a healthy lifestyle but their willingness to adopt such a lifestyle is another issue.Building a commitment to adopt healthy values is a good start to effectively motivate dieters to complete their weight loss program and continue it without monitoring once the program is over.Losing weight gradually is important because different food groups like carbohydrates, fat, protein, fruits, vegetables and dairy are all necessary elements in daily diet as they will provide nutrition to maintain stamina, the immune system and enough energy to perform activities.Studies that I have read say that crash diets, dietary fads or other nutritionally unbalanced eating habits which focus on one food group will most likely lead to malnutrition and health problems in the long term.Many people do lose weight at the beginning but it won’t last. Any claim that a certain diet can guarantee significant weight loss in a short period of time should be backed by prior medical research and its effect on health.
Weight loss programs based on less than 1,200 calories daily and should be closely monitored by a physician as the body will be deprived of its daily nutritional requirements. Vitamin and mineral supplements may be necessary.Extreme calorie restriction will encourage loss of muscle, instead of the desired goal of burning excess fat. This will also lower metabolism rates because muscle requires more energy to function. It is particularly dangerous for pregnant women and growing adolescents. A book i read two years ago pointed out that eating moderate portions of low fat and low calorie meals, consisting of various food groups, three times a day is healthier compared to devouring one big meal all at once. “”Her eating pattern will help fulfill nutritional requirements from different kinds of food and prevent dieters from overeating in the evening,”” she said.Research shows that eating small meals frequently helps lower cholesterol, triglyceride and insulin levels.Exercise which is my chosen path of keeping my weight at acceptable levels is important as it will help promote continued weight loss and burn fat while toning up your body. It will improve blood circulation, organ function and skin condition. It has also enhances my psychological well being and help suppress appetite. Apart from strengthening the body, exercise has helped stimulate the brain to produce endorphins that induce a feeling of calmness, comfort and ensure a good night sleep.If i were an advisor, I would advise dieters to start taking walks of at least 20 minutes three times a week and once they were used to it, they should gradually increase the duration, frequency and intensity.Such habit will not only develop a slender but will also help improve your health.