The Heavy Burden of Excess Weight: Understanding the Health Effects of Overweight and Obesity

Overweight and obesity have become increasingly prevalent health issues worldwide. According to the World Health Organization (WHO), in 2016, over 1.9 billion adults were overweight, and of these, over 650 million were obese. These statistics are alarming and indicate a need for greater awareness and intervention to address this growing health crisis.

The health effects of overweight and obesity are numerous and can significantly impact an individual's overall well-being. One of the most significant health risks associated with excess body weight is an increased risk of chronic diseases, including type 2 diabetes, cardiovascular disease, and certain cancers.

Type 2 Diabetes

Type 2 diabetes is a metabolic disorder characterized by high blood sugar levels, which can lead to serious health complications. Research has shown that being overweight or obese increases the risk of developing type 2 diabetes, with overweight individuals being two to three times more likely to develop the condition than those with a healthy weight.

Cardiovascular Disease

Cardiovascular disease, which includes conditions such as heart disease and stroke, is also strongly linked to overweight and obesity. Excess body weight can lead to high blood pressure, high cholesterol levels, and other factors that increase the risk of developing these conditions. Studies have shown that overweight and obese individuals have a significantly higher risk of developing cardiovascular disease than those with a healthy weight.

Cancer

Certain types of cancer, including breast, colorectal, and kidney cancer, have also been linked to excess body weight. Research has suggested that being overweight or obese can increase the risk of developing these cancers, as well as others.

Other Impacts On Life

In addition to these chronic conditions, being overweight or obese can also impact an individual's quality of life. Excess weight can lead to joint pain, mobility issues, and difficulty performing daily activities. It can also impact mental health, leading to low self-esteem, depression, and anxiety.

Why Managing Overweight Is Important

Preventing and managing overweight and obesity is crucial for maintaining good health. Eating a healthy, balanced diet and engaging in regular physical activity are two key strategies for achieving a healthy weight. Additionally, maintaining a healthy weight can help prevent the development of chronic conditions and improve overall quality of life.

In conclusion, the health effects of overweight and obesity are significant and far-reaching. From an increased risk of chronic diseases to impacts on mental health, excess body weight can have a significant impact on an individual's well-being. It is important for individuals to be aware of their weight and take steps to achieve and maintain a healthy weight through healthy lifestyle choices.

Understand Alcohol And Weight Gain Before You Regret

Alcohol intake can give you several problems. Will drinking alcohol make you gain weight? The answer isn’t as straightforward as you may think but it is actually yes.
The Foundation for Alcohol Research and Education (FARE) conducted a systematic review on alcohol and obesity and found that it is unclear whether alcohol consumption is a risk factor for weight gain because studies performed to date have found positive, negative or no association.

Studies suggests where there is a positive association between alcohol and body weight it is more likely to be found in men than in women. It means alcohol increases the risk of obesity.

In case of beer, where there is a positive association, it is more likely to be for abdominal obesity (abdominal fat around the stomach) than for general obesity for men and women. So yes, it’s possible to gain weight from alcohol.

Whether or not you personally gain weight from drinking alcohol depends on many factors. These include:

• your behaviors when you drink,
• what you drink,
• how you drink,
• what you eat when you drink,
• factors that relate to your unique body and lifestyle,
• your overall diet,
• your genetics,
• your gender,
• your level of physical activity,
• your age,

But remember, drinking alcohol, particularly in excessive amounts, has many other serious health risks beyond possible weight gain, including high blood pressure, heart disease, stroke, liver disease, and some cancers. So it’s important to monitor your alcohol consumption as part of a healthy diet, regardless of whether or not you’re managing your weight.

It’s also important for women who are trying to get pregnant, or who are pregnant or breastfeeding, to reduce or cut out alcohol altogether. There is no safe level of alcohol during pregnancy.

How alcohol could cause weight gain

While the relationship between alcohol consumption and obesity remains unclear, there are good reasons to think that alcohol may play a role.

• It stops your body from burning fat,
• It is high in kilojoules,
• It leads to greater hunger and less satiety (the feeling of being full),
• It causes poor food choices,

Health Effects of Alcohol

Alcohol in Pregnancy - 

When you’re pregnant, the alcohol you drink passes from your blood to your baby’s blood through the placenta. When you drink, your unborn baby can get about the same concentration of alcohol in its blood as you do in yours. This alcohol can potentially harm your baby’s developing brain and restrict its growth and development.

FASD- 

Fetal alcohol spectrum disorder (FASD) refers to the range of problems caused by a mother exposing an unborn baby to alcohol during pregnancy. If a woman drinks alcohol while she is pregnant, the alcohol crosses the placenta from her blood into the baby’s bloodstream and the baby is exposed to similar concentrations of alcohol as the mother.

Cirhossis of Liver - 

Cirrhosis is a type of liver damage where healthy cells are replaced by scar tissue. The liver is unable to perform its vital functions of metabolism, production of proteins, including blood clotting factors, and filtering of drugs and toxins. 

Weight Gain- 

As you read before, alcohol helps weight gain, increases obesity. So stay away from alcohol.

content and image source:- google, internet.

What Are The Health Risks Of Being Underweight Or Overweight?

Hello, friends. This post is about your body weight. You are pretty much aware of the side effects of excess weight gaining. To take care of your body weight you first need to understand the consequences of gaining extra weight or mass. Overweight makes you obese and brings you nothing but the problems and diseases. You should know your body mass index which helps to determine your weight as per your age. It is difficult to determine the exact BMI of growing young people because they are growing regularly. But the adults who are physically stable can determine their BMI. Your BMI indicates how much body fat you have gained. After knowing your BMI, you can do your body maintenance procedures and become healthy & fit again.

Most of the people think that overweight is the only problem we have. Do you? But if you are underweight then it also brings some problems. The link between being overweight or obese and the chance you will become ill is not definite. Research is ongoing, although statistically, there is a greater chance of developing various diseases if you are overweight. If you are physically inactive, most of the time, it will lead to weight gain and, at last, makes you obese. You are overweight if your BMI is above 25 and you are underweight if your BMI index is below 18.5. In this post, we are discussing problems related with the underweight and overweight.

Those who are underweight are prone to infection due to weak and easily compromised immune systems and tend to have low muscle mass, hair loss, and in some cases disrupted hormone regulation. Being underweight can also derail intake and absorption of vital nutrients, including amino acids, vitamins, and minerals, leading to increased risk of osteoporosis and anemia. In addition, underweight women are prone to amenorrhea and possible pregnancy complications.

Problems if you are overweight -

Cardiovascular (heart and blood circulation) disease –

Overweight makes you obese and slows down your metabolism. You face high and low blood pressure problem. You feel tiredness and becomes lazy in your activities. Heart diseases are the most common diseases if you are overweight. It is good to get in a weight loss program as soon as possible.

Gallbladder disease –

Gallstones can develop in the gallbladder and it is a problematic condition. Being overweight can increase the risk of developing gallbladder problems. It is generally believed that when you are over 120 percent of your ideal body weight, the incidence of gallstones starts going up. People who are overweight and have more cholesterol in their bile and gallstones are really deposits of cholesterol. The more cholesterol you have in your bile, the more likely it is to form gallstones. So if you are overweight, you should start weight loss as soon as possible.

High blood pressure (hypertension) –

High blood pressure is the most common problem due to obesity. You probably have high blood pressure (hypertension) if your blood pressure readings are consistently 140 over 90, or higher, over a number of weeks. If you have high blood pressure, this higher pressure puts extra strain on your heart and blood vessels. Over time, this extra strain increases your risk of a heart attack or stroke.

Type 2 diabetes –

Being overweight or obese can cause insulin resistance, especially if you carry your extra pounds around the middle. People with type 2 diabetes make insulin, but their cells don't use it as well as they should. Doctors call this insulin resistance. Now type 2 diabetes affects kids and teens as well as adults, mainly because of childhood obesity.

Osteoarthritis –

If you are gaining extra weight in your middle, for example, places a burden on your knees and hips. And study after study shows that this extra stress can put you at risk of developing osteoarthritis, the wear-and-tear form of the disease. Being overweight or obese will also amplify your pain and make it harder for you to remain active and independent if you have already got osteoarthritis.

Depression and other mental health disorders. –

Some people gain weight when they're depressed. Depression has lots of symptoms that can worsen obesity like appetite disturbances, lack of energy, and lack of motivation to do things.

Problems if you are underweight -

Compromised immune function –

Your immune function does not work properly if you lose weight suddenly.

Respiratory disease –

The respiratory function has been studied extensively in relation to body mass index. Because of lower oxygen levels in the blood, blood becomes shunted from the abdomen into the heart and lungs. This causes malnutrition because the gut is not getting enough blood flow to properly digest foods.

Digestive diseases –

Being underweight makes your stomach and digestive system weaker.

Cancer

Osteoporosis –

The importance of malnutrition as a risk factor in osteoporosis is emphasized by the evidence that patients with fractures of the proximal femur are often undernourished.

What is Obesity and How To Avoid It?

Obesity has become a common problem and spreading fast among every age groups. If you gain excess body weight which may put a negative effect on your health then you are under obesity attack. 

How do you confirm that you are obese or not? To confirm this, first check your body mass index (BMI). If your BMI index is between 25 and 29.9, you are considered overweight. In other words, if your body weight is at least 20% higher than it should be, you might be obese.

You can check your BMI here. Following is the Body Mass index (BMI) category:-

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

Now you are clear about body mass index and you might have checked your BMI. If you are under normal weight category then its ok but if your BMI is greater than 29.9 then you need to pay attention to your weight. You should avoid become obese because it can bring you nothing but the diseases.

Obesity increases the likelihood of various diseases, like heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, and osteoarthritis. Overall, you can say that obesity reduces the life expectancy.

What are the causes of Obesity?

There are different factors which affects obesity. Unhealthy lifestyle has greater contribution to make you obese. Following are the other causes of obesity:-

• Eating more kilojoules (energy) than you need can add up the extra fat to your body.

• Reduction in physical activity due to your desk job, sitting in front of computer and TV, drive car even for a small distance etc.

• It is found that the people with lower education and income level likely to be more obese because they have less opportunity to eat healthy foods.

• Obesity can be caused due to genetics factor. If your parents are overweight than it may be possible that you have risk of obesity.

• No or poor nutrition and low birth weight can make you obese in the later part of your life. There is convincing evidence showing that breastfeeding infants compared with formula feeding is associated with a reduced risk of becoming obese.

How to avoid obesity?

Obesity is harmful to you and linked with the overweight. There are many health conditions which may arise due to your overweight like hypertension, heart disease, diabetes etc. But you can avoid and control this problem.

Here are the methods to deal with obesity:-

Physical Exercise

Exercising regularly is the key to getting rid of obesity. Obesity makes you lazy and you feel distracted in any work. 

Experts recommended at least 30 minutes of exercise on regular basis to remain fit.

Start from body stretching exercises and controlling your breath. Do not stretch your body too much. Do exercises regularly and daily. You can take a day break.

You can start with the moderate intensity exercises like walking, jogging, swimming and tennis. If you can increase the intensity slightly then high knees, Burpees, push-up on knees are the good exercises to start.

Eat Healthy Food

With regular exercise, eating healthy is also very important. First of all, avoid all the junk foods and the food which uses oil to prepare. Oily food is the main reason of weight gain because it increases fat in the body. Eat fruits and vegetables more. Eat salad regularly, it has fibers.

Drink lemon water early in the morning is good for your stomach.

Healthy Food includes:-

• Fat-free and low-fat dairy products, such as low-fat yogurt, cheese, and milk. 

• Whole-grain foods, such as whole-wheat bread, oatmeal, and brown rice. Other grain foods include pasta, cereal, bagels, bread, tortillas, couscous, and crackers. 

• Fruits, which can be fresh, canned, frozen, or dried. 

• Vegetables, which can be fresh, canned (without salt), frozen, or dried. 

• Protein foods, such as lean meat, fish, poultry without skin, beans, and peas. 

Drink plenty of water throughout the day. While eating healthy food and avoiding oily food, take care of your nutrition intake. If necessary, take food supplements like Omega-3.

Be Active and Think Positive

Positive thinking about yourself and around you make you happy. It will have positive impact on your health. Be active all the time. Involve yourself in your daily activities. Think positive and try not to get tense under difficult situations.

Make a list of your works and complete those which have the highest priority.

This makes you feel great and you can focus on your diet. A healthy diet with regular exercise and positive thinking can help you to get rid of obesity.

How To Motivate Yourself For Weight Lose

Every 3rd person in the world is suffering from Obesity or overweight. Obesity is a condition where a person has accumulated so much body fat that it might have a negative effect on their health. It continues to grow in the countries like USA or India. If your body Mass Index or BMI is between 25 to 29.9 then you are considered to be overweight. You need to control it before too late. Your overweight can produce so many diseases like Diabetes, High blood pressure, sugar etc. So motivate yourself to get rid of your overweight. Motivation is the key to eating good food and exercise regularly. Many people find it difficult to remain motivated for a longer period and defeated by their laziness. 

HOW TO MOTIVATE YOURSELF FOR WEIGHT LOSE

1. Wake Up Early - 

Wake up early in the morning preferably 6 AM. Put a loud alarm at a distance so that you can leave your bed to stop the alarm. It gives you a little time to motivate yourself to do some exercise or walk.

2. Don't Check Weight Everyday - 

 

Do not check your weight daily. Try not to check your weight regularly. You should check your weight only in a month and always record your data with the date.

3. Don't Let Things Divert Your Mind - 

For weight loss, you need to avoid some junk food which you probably love to eat. So, how do you avoid a burger? When you pass by a burger shop, avoid to see it and think something else. I am sure you can divert your mind. Eat healthy food like vegetables and beans. Avoid oily food and fast food.

4. Ask For A Help - 

Ask your friend to join you in your weight loss program. Go for a walk with your nearby friend and share your progress with him or her. You can compete with your friend. Your friend can become a key to making you confident and motivated. So, find your nearby friend today.

5. Be A Little Strict  - 

Discard sugar from kitchen or place it in out of your reach location. Do not take sugar additionally as you got natural sugar from your food. Drink tea without sugar. Initially, you will hesitate but if sugar is out of your reach, you may have your tea without sugar. Soon you can avoid sugar without any hesitation. 

6. Touch The Dumbbells - 

Exercise regularly at least 45 minutes if you can. Body weight exercises required regular motivation because you need to perform different postures. Try to mix equipment with body weight exercises like dumbbells. Do exercise in front of a mirror so that you can see your muscles.

7. Hold Your Smartphone - 

Use your smartphone as your motivator. Latest fitness apps are available on your smartphone. Try to use these apps as they track your performance and inform you time to time. Also, listen to songs while you walk or doing exercise in the gym.

8. Arrange Your Kitchen - 

Put healthy foods in your kitchen all around. Keep junk food out of your sight. clean your environment at home. 

9. Put Poster On Wall - 

Put the motivational poster in your bedroom. It reminds you each time when you see the poster and get some motivation.

10. Make A List - 

List out your reasons and goals for weight loss. It will encourage you definitely. Do not push your limits. Set goals which you can achieve with your effort. 

The key to staying motivated is similar to fuel in a car - you don't need the motivation tank to be full to drive, you just need to prevent it from running empty, says Joshua C. Klapow, Ph.D., a clinical psychologist at the University of Alabama at Birmingham and author of Living SMART: 5 Essential Skills to Change Your Health Habits Forever. Just don't waste your time and make a challenge for you. Start today and make your future healthy. 

If you like this post, please share it with your friends.

Simple Yoga For Weight Lose - Top 5 Asana

How to lose weight? This is a common problem for every overweight man or woman. Overweight can cause several health problems like obesity, high cholesterol, high blood pressure, arthritis etc. Fast food or junk food and bad diet plan are the common reason behind overweight. 

Working men and women find it difficult to go gym for an hour daily. But you can do some simple yoga at home for weight lose. Yoga or asana is the ancient art of exercise originated in India. 

Yoga includes unique body movements, postures and breathing techniques. Regular practicing yoga makes you feel energetic and makes your body posture straight.

Here are 5 best yogas or asanas which you can do at home.

1- Chakki chalan (grinding pose)

This is a very effective exercise and asana for reducing belly fat.

• First sit in comfortable position take a deep breath.  
• Spread your legs straight in front of you. 
• Both of your leg should touch each other but do not bend your knees. 
• After that join your hand and move it in a circular motion over your legs. 
• Do this asana 10 times in clock wise position and 10 times in anti clockwise position. 
• At last take a deep breath and release slowly. Take 1 minute rest between every asana.

2. Nauka chalan (boat pose)

• First you have to sit down in a straight yet comfortable position. 
• Take a deep breath and spread your legs straight in front of you. 
• Your legs need to be joined to each other, do not bend your knees. 
• Place your hand beside your body. 
• Now try to move your hand forward and backward also move your body in same manner as you move your hands. 
• You should move like that you are riding a boat. 
• Do it 10 times in clockwise position and 10 times in anti clockwise position. 
• Take a deep breath and release slowly.

3. Ardha Matsyendrasana

                                      

• First you have to sit in the floor with your legs straight out in front of you then bend your knees. 
• Put your feet on the floor and slide your left foot under your right leg. 
• Lay down outside of the left leg on the floor. 
• Step the right foot over the left leg and stand it on the floor out side of your left hip. 
• Pressing right hand against the floor just behind your right buttock and set your left upper arm on the outside of your right thigh near the knee. 
• The right knee will point directly up at the ceiling. Here you have exhale and turn toward the inner side of your right thigh. 
• Remain in this position for about 30 second then release.

4. Vakarasan

• For this first you sit in comfortably cross legged position now keep your right hand on your left knee.
• Try to twist your body in the left direction. 
• Do not forget to keep your posture straight. 
• Try doing this in the right direction too. 
• At last take a deep breath and release slowly.

5. Paschimattanasana

• Sit down on the floor with both legs extended forward in front of you. 
• Stretch your arms and body forward and try to touch your toes. 
• This asana is very easy to do and very good for our body. 
• This asana gives a good stretch to your hand, arms and your spine. 
• Also, it reduces extra belly fat and keeps your health good and free from diseases.

These yogas are easy to do and don't need gym equipments. Yogas are not only for weight lose, they do more benefits to our body. Doing yoga regularly relaxes your mind and avoid hypertension. It eases your muscles and gives strength. And if you want to reduce your extra fat, just do yoga regularly and get your weight loss target.