Do you suffer from hypertension? Gallstones, back and joint complaints, high cholesterol, or respiratory problems? It could be that (severe) obesity is the culprit. You may have already made great efforts to reach a healthy weight. Unfortunately, there is still little care and attention for obesity. Read here what other possibilities there are.
When do we speak of obesity?
We classify individuals as being overweight when their BMI (Body Mass Index) is higher than 25. With a BMI higher than 30, it is considered obesity. A BMI is a measure of your body fat based on your height and weight. However, it says nothing about the composition of your body. Perhaps you work out a lot and have a lot of muscles. We do not know where the fat is on your body. Therefore, it is also essential to measure the circumference of your waist. This will give you an idea of how much fat you are storing in your abdominal cavity to avoid any potential health risks.
The effects of obesity
It is often difficult to pinpoint what causes obesity is due to, and often there is no one reason. Not only does being overweight entail health risks, but many people also experience a lesser quality of life. Daily activities, such as walking with your partner or friends or playing with your children, can be difficult. Also, being overweight can affect your self-confidence and cause psychological problems.
Prevention is better than cure
It’s an old saying, but certainly no less applicable in this day and age. It is better to prevent obesity than to cure it afterward. In the short term, you can regularly do something about your weight. The problem is that we often tend to fall back into our old patterns. The weight increases again, and we are soon at our old weight (or even heavier). In controlling your weight, you must adjust aspects of your behavior, your diet, and your exercise.
Losing weight with obesity: your diet
You want to eat less or change your diet, but you can’t, or you don’t know-how. This is a familiar problem for many people. If you are more than 20 kilos overweight and have an eating problem, it could be that you are dealing with emotional eating. That’s not something you solve overnight. It takes expertise and discipline to learn a new eating pattern. Often obesity is accompanied by low self-esteem and/or low self-confidence. We often think we eat healthily, but the reality may disappoint you. For example, fruit juices seem healthy but contain almost as much sugar as cola. Therefore, it is vital to know what is healthy and what is not. For example, it is essential to eat three ounces of vegetables and two pieces of fruit per day. Consult a doctor so you can discuss possible psychological causes and learn right away how to adjust your diet.
Exercise with excess weight
Exercise is important for maintaining your weight and staying healthy and fit. Maintain at least a moderate level of movement for a minimum of a half hour every day (at least five days a week). For children, this intensity should be somewhat higher (at least one intense physical activity per day). Exercise is not only healthy for physical well-being but also good for your mind. By exercising, you have a distraction from negative thoughts and less opportunity for worry. It gives you more self-esteem and a more positive self-image. You may also find that exercise reduces anxiety and depression and therefore improves your mood. Reason enough to get exercising again, right?
Changing your behavior
In addition to diet and exercise, your behavior is an essential element when looking at obesity. What can you do?
- Read the labels on the food and drinks you buy. This is because they will tell you how much fat, sugars, salt, protein, and calories are in the product.
- Make a shopping list in advance, stick to it, or do weekly groceries. If you do your daily shopping after your studies or work, you are often hungry and tempted to snack or get things in the house that you do not really need. So, decide in advance what you want to eat and get only that.
- Make sure you create a routine for yourself (or your family) so that you eat at set times and exercise at set times. If necessary, schedule these times. If you want, consult with a doctor and decide together what is best for you.
- Get enough rest and sleep. How much sleep you need depends on your age. On average, adults need between seven and nine hours of sleep per night.
Lose weight safely and responsibly
If you are overweight and want to lose weight, you want the results to be permanent. It’s hard to take on the weight loss process alone, so a bit of nudge in the right direction can help you.
- Inform your family and friends so they can support you.
- Try to eat less and exercise more. This way, you will use more energy than you take in. Most calories are in fats, proteins, carbohydrates, and alcohol. Fat may give your body a feeling of satiety (a feeling of fullness), and carbohydrates act as an energy source.
- Try to to take in dietary fiber, which provides a feeling of satiety and contain fewer calories. Think of whole-grain products, like whole grain pasta, whole grain bread, and brown rice.
- Motivation and discipline also play a significant role. Set realistic goals for yourself, and don’t make them too big right away. Set manageable steps and celebrate all your successes that will motivate you well.
- Do you find it challenging to get to a healthy weight? Then find a dietitian. He or she can help you adopt a healthy lifestyle and diet.
Losing weight with medication
Medication can support you in achieving a better weight, and it facilitates a better lifestyle by reducing the feeling of hunger. Think of it as a supplement to your diet and exercise. Medications that may be able to help you are Mysimba, Orlistat or Saxenda. Mysimba is a medication to support training and a calorie-restricted diet. It is used so that overweight adults can control their weight. The medicine acts on the brain, and it regulates food intake and energy consumption. Orlistat is an anti-obesity medication. It invades your digestive system to prevent about a third of the fat in the food you eat from being digested. Saxenda acts on receptors in the brain that regulate appetite and makes you feel satisfied and less hungry.
Do you need help losing weight? Then schedule a consultation at Dokteronline.com.
Dokteronline.com is a platform for connecting patients with doctors and pharmacies, enabling targeted treatment and care. Dokteronline.com believes in responsible self-management of treatable health conditions.
Knowledge is the foundation of a healthy lifestyle. Fit2021 provides insight in what possibilities there are for dealing with obesity and weight loss. Are you ready to get healthy and fit? Then sign up for Fit2021.
What is Fit2021?
By joining Fit2021, you sign up for a short-term e-mail programme geared towards weight management.
You will receive:
- The whitepaper “How can I reach my ideal weight in 2021?”;
- Valuable tips and useful advice;
- Free advice on weight loss medications.
The programme expires automatically.Read more about Fit2021