Obesity is one of the biggest health problems in the world.
About overweight & obesity
Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.
Overweight and obesity are major risk factors for a number of chronic diseases, including diabetes, cardiovascular diseases, and cancer.
Once considered a problem only in high-income countries, overweight and obesity are now dramatically on the rise in low- and middle-income countries, particularly in urban settings.
Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults.
Obesity is preventable.
Worldwide obesity has nearly tripled since 1975.
In 2016, more than 1.9 billion adults, 18 years and older, were overweight, and of those over 650 million were obese.
41 million children under the age of 5 were overweight or obese in 2016.
Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
Most of the world's population, live in countries where overweight and obesity kills more people than underweight.
Again, Obesity is preventable.
In the US alone
3 in 4 adults are obese or overweight.
More than 100 million adults have pre-diabetes or diabetes.
Cardiovascular disease affects about 122 million people and causes around 840,000 deaths each year, or about 2,300 deaths each day.
In 2014, US life expectancy ranked 43rd in the world, although the United States spent the most ($3.0 trillion) on health care.!!!
Dietary factors were estimated to be associated with a substantial proportion of deaths from heart disease, stroke, and type 2 diabetes.
Although weight gain is largely a result of eating behavior and lifestyle, some people are at a disadvantage when it comes to controlling their eating habits.
The thing is, overeating is driven by various biological factors like genetics and hormones. Certain people are simply predisposed to gaining weight.
Of course, people can overcome their genetic disadvantages by changing their lifestyle and behavior. Lifestyle changes require willpower, dedication, and perseverance.
Causes of weight gain or obesity
Genetics: That doesn’t mean that obesity is completely predetermined. What you eat can have a major effect on which genes are expressed and which are not.
Consumption of Heavily processed foods: These products are designed to be cheap, last long on the shelf and taste so incredibly good that they are hard to resist.
Food addiction: Many sugar-sweetened, high-fat junk foods stimulate the reward centers in your brain. In fact, these foods are often compared to commonly abused drugs like alcohol, cocaine, nicotine and cannabis.
Marketing: Their tactics can get unethical at times and they sometimes try to market very unhealthy products as healthy foods.
Insulin: High insulin levels and insulin resistance are linked to the development of obesity.
Certain Medications: Many pharmaceutical drugs can cause weight gain as a side effect.
Leptin Resistance: Leptin, an appetite-reducing hormone, doesn’t work in many obese individuals.
Increased of food availability: Food, especially junk food, is everywhere now. Shops display tempting foods where they are most likely to gain your attention.
Sugar: Scientists believe that excessive sugar intake may be one of the main causes of obesity.
Misinformation: may contribute to weight gain in some people. It can also make weight loss more difficult.
In conclusion, modern eating habits and food culture must be changed to be able to reverse this problem on a personal level, and global scale.
My 3 tips to lose weight & why
Hunger is often confused with dehydration. Next time you feel like a snack, have a glass of water. Even mild dehydration can alter your body’s metabolism, so aim to drink eight glasses a day and limit soda, caffeine, and alcohol. It’s also been shown that drinking water before meals promotes weight loss. Studies show people who drink two glasses of water before meals feel fuller and eat less.
Exercise your body & mind
Exercise leads to decreased bodyweight, smaller waist circumference, lower resting heart rate, healthy blood pressure, and improved mood. Aim to be active at least 30 minutes every day to help keep your body stay strong and lean. It doesn’t have to be expensive – any movement is better than none.
Try these tips to get moving:
• Get off the subway or bus one stop earlier.
• Take the stairs instead of the elevator.
• Go on daily walks or jogs with your dog.
Even playing with your children in the park or gardening will keep your body healthy. It’s just as important to keep your mind active.
Boost brainpower by adopting a positive mindset, meditating, reading, and doing Sudoku or another game that engages your brain.
Get proper sleep
Research suggests that those who sleep five hours or less weigh five pounds more than those getting at least seven hours of shut-eye per night. Over time, weight gain can increase more rapidly in those who get five hours of sleep when compared to those getting seven hours. Lack of sleep disrupts circadian rhythms and can lead to fatigue, low metabolism, and overactive appetite. Abnormal leptin and ghrelin levels – hormones that tell your body “I’m full, stop eating” – can go awry with too little
sleep. So sleep more, eat and weigh less! Strive for 7-8 hours of sleep each night.
If sticking to new habits - like drinking more water or changing your eating habits - tends to get lost in translation, you’re not alone dear one. Getting consistent is a big deal for your wellbeing. That’s why I created two 1:1 Bring your Healthy Back Coaching Programs, to support you through each step of the way.
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Note: Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.