WEIGHT MANAGEMENT: Is it really important to watch your weight?

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WEIGHT MANAGEMENT: Is it really important to watch your weight?

Behealthywise - weight loss and management

Behealthywise - weight loss and management

Weight management is essential to health. It has become a subject of discussion where ever you go. It is becoming a concern to every one you talk to.

People especially ladies have tried all sorts of diets to no success. There are varied opinions from lay people dieticians and nutritionist on what works better in weight management.

Sustained weight management will entirely depend on the discipline of an individual. It takes persistence and consistency to keep your weight where it ought to be. Diets are now even available on the internet for purchase. Dieting pills are also available for those who are looking for short cuts to weight management, but do they work?

Many people who are overweight try to evade the truth by blaming everything else but their lifestyle.

There are so many factors determining weight and weight gain. We may not be able to cover everything exhaustively in one article so this will serve as an introduction to weight management.

Let us learn more in details in subsequent issues the topics to be outlined later in this article.

It is important to note that causes of weight gain can be simple or complex. It includes;

  • Overeating
  • Sedentary lifestyle
  • Lack of information/ignorance
  • Genetic make-up
  • Weight gain in childhood
  • Chemical/ hormonal imbalance
  • Psychological factors such as depression
  • Poor metabolism
  • Toxins in the body
  • Consumption of processed foods
  • Artificial sweeteners
  • Lack of exercise, among many others

The following group of drugs may cause obesity:

  • Oral contraceptives
  • Some antidepressants
  • Some steroids

What is overweight?

Well fed but under nourished is a summary description of obese. While the terms overweight and obesity are generally used to mean the same thing, obesity means specifically that the person has an excess of body fat that causes his or her overweight.

A gain in weight occurs when the energy intake is greater than energy requirement. The excess energy is converted to fat and stored in the adipose (fatty) tissue. If this process continues without checking then obesity is the result.

Overweight or obesity is the weight above which the life expectancy of an individual is reduced and can be measured by using the Body mass Index (BMI)

BMI= Weight  (kg)/Height squared (m)

Normal…………………. 20- 25

Overweight……………… 25- 30

Obese……………………. 30- 35

Grossly Obese…………… 35- 40

Morbidly Obese………… 40+

A General weight guide (All Heights measured without shoes)

Women Men
 FT                  CMS          Kgs FT                CMS Weight in Kg
4.10                  147 45.8- 51.3 5.02               158  54.9- 60.3
4.11                  150 47.2- 51.3 5.03               160  56.2- 61.7
5.00                  152 48.5- 54.0 5.04               163  57.6- 63.0
5.01                  155 49.9- 55.3 5.05               165  59.0- 64.9
5.02                  158 51.3- 57.2 5.06               168  60.8- 66.7
5.03                  160 52.6- 59.0 5.07               170  62.6- 68.9
5.04                  163 54.4- 61.2 5.08               173  64.4- 70.8
5.05                  165 56.2- 63.0 5.09               175  66.2- 72.6
5.06                  168 58.1- 64.9 5.10               178  68.2- 74.8
5.07                  170 59.9- 66.7 5.11               180  69.9- 77.1
5.08                  173 61.7- 68.5 6.00               183  71.7- 79.4
5.09                  175 63.5- 70.3 6.01               185  73.5- 81.6
5.10                  178 65.3- 72.1 6.02               188  75.7- 85.5

A sedentary lifestyle and not being careful with what we eat and very little or no exercise at all, will lead to obesity.

Some conditions for which obesity is a risk factor

  • Cancer
  • Coronary heart disease
  • Diabetes
  • Ovulatory failure
  • Menstrual irregularities
  • Gout
  • Varicose veins
  • Impaired respiratory function

These conditions will be discussed in detail in the next issues of Tupike.

Why we need to keep our weight in check.

There are many benefits to maintaining your body weight at an ideal level. Listed below are just but a few of them:

  • Less risk of heart attack. Your blood cholesterol and blood fats will go down, low risk of atherosclerosis (narrowing of blood vessels)
  • Lower blood pressure. This will reduce your chance of having a stroke.
  • Less risk of diabetes. Your body will control its energy needs better.
  • A sense of wellness. You will feel good both physically and mentally.
  • Less arthritis. Your joints will not have to carry heavy load.
  • No shortness of breath. Your heart and lungs will work more freely
  • More energy and improved performance. Your body will do its work more effectively and efficiently
  • Look better. You will be able to wear the clothes you have always admired.
  • Increased self- esteem. No more guilt feelings but rather a sense of achievement.

Remember attaining ideal weight is worth all the effort it takes, so get started, eat right and exercise don’t give up.

Keep it here for more insights on weight management.

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