Did you know that October 11th is World Obesity Day? Obesity, as we know, is the state of being overweight to the point where it is dangerous to your health and wellness.
This initiative, started by the World Obesity Federation, is in its fifth year and is becoming popular, year by year. The idea behind this day is to raise awareness, boost promotion, and develop practical solutions to help people reduce the obesity crisis, gain and maintain a healthy weight.
On this World Obesity Day, let’s learn more about Obesity and see how we can fight it.
As per the report of the World Health Organization (WHO), Ireland has the most cases of Obesity in the whole of Europe (Source: IPCRA). Shocking right? According to the latest CSO figures, nearly two-thirds of the population, that is 62% of people in Ireland are overweight or obese. The HSE also revealed that 60% of adults and 20% of our kids are overweight.
Not just that, the European Commission also stated that Ireland could be called “A Country of Obese People by 2030,” with 89% of men and 85% women being overweight if this obesity growth continues (Source: IPCRA). Research shows there are simple things you can do as part of your daily life to protect and improve your health.
It’s explicit from the statistics that we are all in the danger zone. And it is a good idea to check where we stand. But how do we do that?
Well, the state of Obesity is determined by BMI (Body Mass Index). BMI is measured as a ratio of your body weight as to your height. If the figure is between 25.0 and 29.9, then you are marked as being overweight. And, if the number is 30 or above, then you are said to be obese. However, this traditional approach has its limitations. Here is a blog post that shares the best practice to measure fitness.
Any of these methods can give you a clarity on your fitness levels and tell you if you need to take an immediate action.
Most of us have been there at some stage and totally understand how hard it is to shed the pounds and keep them off. Therefore it’s highly imperative to start right.
So where to start? Exercise combined with proper nutrition can play a significant role in the management of obesity.
It is thought that the decline in physical inactivity contributes to weight gain. However, it is not uncommon to hear different stories of people who do not achieve results or even see the problem getting worse, after going to gyms and exercising. This could happen because Obesity often brings in a host of health issues namely heart diseases, diabetes, increased blood pressure, etc. (Source: CDC)
Many studies also report that the risk of falls and fall-related injuries also increase with being overweight. (Source: Reference 1)
Firstly, Cardio or Aerobics can help you lose weight, but most of that weight loss can be from your vital organs. This can lead to additional problems. Strength training can give you an edge in weight loss and at the same time, support building muscle, improving the other symptoms. Also, it helps in balancing hormones and enhances your base metabolic rate.
Secondly, when you gain more weight, it becomes harder to do some workouts. This way of doing things can hurt you more or result in less. So, you need training programs customized just for you based on your health conditions and measurements.
Diet and weight gain are undoubtedly linked to each other. Poor nutrition and eating habits are regarded as the core contributors to obesity.
A balanced, low glycemic diet can aid in weight management. Simple changes could bring in positive changes like 1. Eating foods rich in fibre 2. Avoiding processed carbohydrates or foods high in harmful fats 3. Not skipping meals 4. Cutting down on sugar levels (Source: Royal College of Surgeons in Ireland).
Experts recommend that a “Ketogenic diet” is a promising diet for overweight individuals as that helps in weight loss and provides energy for physical activity (Source: Reference 2).
A Ketogenic diet (KD) is actually considered as a natural therapy for weight reduction. A study proved that a KD could significantly decline the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and show an increase in the level of HDL cholesterol in the patients (Source: Reference 3).
There are different programmes designed to not only help you lose unwanted fat but also help to regain lost muscle tissue (typically lost due to ageing) which will keep you toned and firm – check out the You to Super You boxes which offer highly energised weight loss and nutritional programmes.
Prevention is better than cure. Even small steps can be of great impact when it comes to weight loss and your overall health. Don’t let your weight prevent you from moving towards your important goals.
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1. Balance and Strength Training for Obese Individuals. Clark, Kristine N. M.S., RCEPACSM’s Health & Fitness Journal: January-February 2004 – Volume 8 – Issue 1 – p 14-20
2. A ketogenic diet for reducing obesity and maintaining capacity for physical activity. Murphy, E. Angelaa,b; Jenkins, Terrence J.b Current Opinion in Clinical Nutrition & Metabolic Care: July 2019 – Volume 22 – Issue 4 – p 314–319 doi: 10.1097/MCO.0000000000000572
3. Long-term effects of a ketogenic diet in obese patients. Hussein M Dashti, Thazhumpal C Mathew, Talib Hussein, Sami K Asfar, Abdulla Behbahani, Mousa A Khoursheed, Hilal M Al-Sayer, Yousef Y Bo-Abbas, Naji S Al-Zaid. Exp Clin Cardiol. 2004 Fall; 9(3): 200–205. PMCID: PMC2716748