Many people have a few extra pounds that they would like to shed, but when does excess weight become too much and become a medical problem? the US Department of Health and Human Services defines overweight as “A person whose weight is greater than what is considered a normal weight for a given height is described as overweight or obese”, states “Nearly 1 in 3 adults (30.7%) is overweight” and “About 1 in 6 children and adolescents aged 2 to 19 years (16.1%) is overweight.” While shedding weight can be challenging at times, it can be achieved with discipline and healthy lifestyle choices. Eat this, not that! Health spoke with Dr. Jessica Cutler, MARYLAND, mercy medical center Weight management expert and bariatric surgeon who explains the health dangers of being overweight and some tips for losing weight. As always, talk to your doctor for medical advice. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.
Dr. Cutler says, “Generally accepted body mass index (BMI) categories would define an ‘overweight’ person with a BMI between 25 and 30, with the ‘obese’ category applied to people with a BMI > 30. Should Note that the BMI scale has been the subject of some controversy because there is no direct link to a person’s health status: there is no switch between a BMI of 24.9 and 25.1, which makes someone suddenly lose their health.”
Dr. Cutler explains: “There are a number of factors that contribute to a person’s weight, and not all of them are well understood. We believe that weight is determined by a combination of energy intake (how much food is consumed, what is that food and how food is distributed throughout the day), energy output (energy expended by the body on maintenance, digestion, exercise, and hundreds of other processes), genetic influence on insulin resistance, and weight gain, and perhaps other factors as well.”
“In general, a higher body mass index has been associated with a number of medical problems including high blood pressure, diabetes, heart disease, and some types of cancer,” Dr. Cutler tells us.
“Take it easy,” advises Dr. Cutler. “It is possible to lose weight very quickly through a number of dietary strategies, usually involving significant caloric restriction or the complete avoidance of some food groups. The problem here is that these diets are often not sustainable, because they are so severely I don’t want to eat that way forever Unfortunately, once the restrictive diet is stopped, most people tend to gain back as much weight as they lost in the first place The safest strategy it’s about making slow, but sustainable, adjustments to your diet and lifestyle. A goal of 1 to 2 pounds a week is a better bet than trying to lose all the weight quickly.”
“Be honest with yourself about your dietary habits,” says Dr. Cutler. “Spend a week keeping a ‘food journal’ – keep track of not just every meal, but every snack bite and sip of liquid. Take pictures throughout the day if this is easier than writing it all down.” Then sit down and analyze – How often do you eat? How often do you intentionally eat, because you are hungry, instead of snacking because food is available? Do you tend to reach for certain foods when you feel stressed, sad, or bored? page may take a bit of effort, but ultimately understanding what you eat and why you eat it is crucial to building healthier habits. Make small substitutions. Try one change at a time, something realistic that you think you can stick with, and then let those little changes add up.”
Dr. Cutler shares: “Processed sugars and carbohydrates (often found in sugary drinks, packaged candy, and “white flour” foods) contain mostly sugar without much fiber, protein, or vitamins.” Fiber and protein go a long way toward keeping you full and in balance to keep your blood sugar down When we remove the natural protein and fiber found in many grains and vegetables, we remove the benefit of eating these foods. where in your diet can you substitute some protein or unrefined carbs, perhaps swap white rice for wild rice or lentils, or mix in some chick peas or cauliflower rice to replace half the amount of rice you would have eaten otherwise “.
According to Dr. Cutler, “Many store-bought beverages contain a lot of added sugar. If you drink soda because you like carbonation, try switching to flavored seltzer with a lower sugar content. If you like sweetness try flavoring your water with a slice of lemon or orange (you can make a whole pitcher at a time and store it in the fridge for later use) If you’re just drinking it out of habit or to have something to do, try drinking a large cup of water first; your body was most likely just thirsty, and you may not even want the soda anymore.”
Heather Newgen has two decades of experience reporting and writing on health, fitness, entertainment and travel. Heather currently works as a freelancer for various publications. read more