Last updated on August 10th, 2021 at 08:14 pm
Obesity and Overweight Facts with number
- Between every 3 American adults, we have more than one of them have overweight
- Between every 3 American adults, we have more than one of them have Obesity
- More than 1.9 billion adults over the world have overweight
- More than 650 million Adults over the world have obesity
Difference between Obesity and Overweight
There is no doubt that Overweight and Obesity are abnormal increase at the body weight but
- what is the difference between Overweight and Obesity
- Are they finger points for unhealthy issues or disease trigger
as confirmed before that overweight and obesity are abnormal increase at the body weight , this increase will trigger issue only if it has been reflected due to extra body Fat
Obesity is mainly due to extra body Fat which means that it will be trigger for unhealthy issue but Overweight may be due to extra body fat , bone , muscles or water , that why obesity is more dangerous than overweight and the two have risks on individual health
but How to determine if your weight is healthy weight or overweight or you have obesity , the answer is “Body Mass Index” (BMI)
What is Body Mass Index (BMI) and how it's calculated ?
Body mass Index (BMI) is a indicator for body fat , it’s measured by individual body weight with respect to his height , it’s considered indicator more than measurement
There are two methods to calculate your body mass index (BMI)
English BMI Calculator (pound / Inches):
BMI = ( Weight in pounds / [Height in Inches * Height inches] )* 703
For example if your weight 160Ibs and you height is 80 Inches
Your BMI = (160 / [80*80]) * 703 = 17.575
Metric BMI Calculator (KG / M) :
BMI = (Weight in Kilograms / [Height in Meters * Height in Meters ]
for example if your weight is 95 kilograms and your Height is 1.86 Meter
Your BMI = (95 / [1.86 * 1.86]) = 27.46
Body Mass Index (BMI) Calculator
Your BMI is......
|less than 18.5:||Underweight|
|18.5 - 24.9:||Normal weight|
|25 - 29.9:||Overweight|
|30 - 34.9:||Class I Obese|
|35 - 39.9:||Class II Obese|
|40 upwards:||Class III Obese|
Based on World Health Organization BMI Classification
- BMI less Than 18.5 is underweight
- BMI in range from 18.5 to 24.9 is normal weight
- BMI in range from 25 to 29.9 is pre obesity (Risky)
- BMI in range from 30 to 34.9 is Obesity Class A
- BMI in range from 35 to 39.9 is Obesity Class B
- BMI in range greater than 40 is Obesity Class C
Weight Loss Vs Fat Loss
Weight loss is focusing one overall body weight which may include water, muscles, bones, and fats, on the other hand, Fat loss focusing on losing body fats
Finally, 5 pounds from muscles are the same weight as 5 pounds from Fats so if you have lost 5 pounds from fats and get new 5 pounds from muscles, your weight will be the same but your body shape will be totally different
as 5 pounds of muscles are harder and thinner than 5 Pounds of Fats
When you losing body fats your overall body health will be improved , on the other hand losing body water may be worrying issue and losing body muscles may be dangerous
How to lower your Body Mass Index (BMI)?
Everybody wants the perfect sexy body, and some people spend a lot of money and effort to get that desired body, but should you lose weight? I mean, you could have some troubles trying to wear your favorite jeans or your beautiful swimsuit, and yet you are still in a healthy weight range.
If you plan to lose weight, you must be aware of your body’s BMI, and you need to know how to lose weight safely and set a goal for weight loss.
Getting the ideal weight has many health benefits; it improves your blood pressure, reduces your cholesterol level, and balances blood sugar levels.
Nutritionists have developed different diets to lose weight, such as the keto diet and intermittent fasting. Also, celebrities like Oprah Winfrey often talk about their experience in losing weight. However, you need to find what suits your individual needs because some diets may not fit everybody. Therefore, it is a good idea to get professional advice before trying any of these diets.
What is meant by weight loss?
Weight loss reduces your body mass by losing extra fluids and fats and going through this process safely; you need to choose a suitable diet and an exercise program and get the proper motivation to go through with this challenge.(1)
Why? The benefits of ideal weight
Right now, you must be wondering… Should you lose weight? Losing any extra weight, even if it is small, will make you look and feel healthier. Some studies show that when you are obese or overweight and lose 5 – 10% of your weight, you will become healthier and get all these benefits:
- More balanced blood sugar
- Less bone and joint pain
- Decreasing the risk of stroke and heart problems
- Decreasing risk of some cancer types
- Enhancing sleeping quality
- Improving your cholesterol level
- Moving better
- Reducing or eliminating back pain
- Lowering blood pressure
How to lose weight?
After getting the answer to the first question (should you lose weight?), you had to define: How to lose weight? In simple terms, losing weight happens when your body burns more calories per day than what it consumes from food and drinks.
To control your daily calorie intake, you need to eat healthy food and get informed about how many calories it contains. You also need to exercise to help your body burn extra calories and enhance its metabolism
What is meant by diet? Is diet for weight loss only?
Diets are not used to reduce your body mass only; you may use them to increase your weight or build muscle. You can also use it for medical purposes like lowering blood pressure or controlling diabetes.
Types of diets and why there are hundreds of them?
There are many types of diets used for weight loss, some of them reduce appetite while others can restrict the intake of calories, and some restrict carbs or fats.
There are so many diets out there to the point that it would be impossible to list them all. Some of them are used for specific health or lifestyle needs, while others are just fads. The answer to how to lose weight depends on your body’s particular needs.
Below you can find the most popular diets and the scientific theory behind them:
1. Vegan diet
In this kind of diet, you will cut all types of animal products like meats, dairy, eggs, etc. that kind of diet is very effective in weight loss because it contains minimal amounts of fats and high amounts of fibers helping you fight hunger.
It is also suitable for vascular health, diabetes disease. In addition, it lowers the risk of Alzheimer’s disease, but you need to take some supplements like vitamin D, B12, and minerals like iron, calcium, and Zinc.
2. Dukan diet:
The Dukan diet is dependent on increasing your consumption of protein products and reducing carbs.
This diet is split into 4 phases; each phase depends on how much weight you want to lose.
First, you will eat unlimited portions of protein, then in the second phase, you will add vegetables. Then, in the third phase, you will add some carbs, and in the fourth phase, you will add fats and decrease your protein intake.
One study showed that women following the Dukan diet lost about 15 kg in 56 – 70 days.
3. Atkins diet:
More commonly called a “low carb diet”, when you follow this kind of diet, you can eat protein and fats as much as you like, but you have to avoid all carbs.
Atkins diet is also split into 4 phases; in the first phase, you will cut your daily intake of carbs to 20 grams, then you will add healthy carbs slowly to your diet.
Studies found that the Atkins diet reduces weight fast and reduces the risk of some disease factors like cholesterol, triglycerides, blood sugar, and blood pressure.
4. Zone diet:
You will lower your intake of proteins and fats in a zone diet to 30% of daily calories and carbs to 35 – 45% of daily calories in a zone diet. You can eat low glycemic foods, which do not cause spikes in your blood sugar level after consuming it in a meal.
You can find a good balance in this kind of diet by dividing it into 30% protein and 70% fruits and vegetables with some healthy fats like olive oil.
Zone diet can reduce your appetite and show promising results for weight loss. It also reduces the risk of heart disease by lowering the level of LDL – cholesterol and triglycerides.
5. Intermittent Fasting
Intermittent Fasting depends on controlling the time you can eat within, and the most popular types of it are:
- 8/16 method: in this method, you are free to eat for 8 hours daily and fast for 16 continuous hours.
- 2/7 method: in this method, you will fast for 24 hours twice a week.
- Warrior diet: in this method, you will eat only small portions of vegetables and fruits during the daytime then eat a good meal at night.
In this kind of diet, you can restrict the daily consumption of calories easily and lose weight. In addition, you can also get other health benefits from this diet because it reduces inflammation, cholesterol, and triglycerides levels.
The ABC diet plan consisting of 6 stages, 50 days, and low-calorie consumption, is another plan you should take a look at if it’s suitable for you.
Are all diets suitable for everyone?
The best method on how to lose weight differs for everyone. Some diets provide noticeable and quick results for some people, but it does not mean it will work the same for you. It is better to research the most suitable diet for your goals or even consult a nutritionist when needed
You Can use our below tool to help you select the best suitable diet program for yourself
Besides eating healthy food and choosing the proper diet for you, you should exercise because it helps you lose weight, improves your metabolism, and protects your muscle mass.
Different types of exercises
Here you will find some of the most popular exercises in weight loss:
- Walking, jogging, and running:
Most studies show that walking, jogging, and running are great exercises for weight loss. However, to get the most benefits, you should do it for 20 – 30 min 3 – 4 times a week.
It helps you get fit and lose weight fast, and you can do it at home, in an indoor gym, or outdoors. For best results, you can do it for 30 min 3 times a week.
Swimming keeps you fit and in good shape; it can also help you lose weight. In addition, it’s easier on your joints and low impact, so it’s ideal for people who suffer from injuries or joint pain.
It can help you build muscles and burn more calories. The best part is that you’ll be burning calories even in rest time.
It helps you tone your muscles and improve body metabolism, making it ideal for women who want to lose weight
Diet Supplements and pills
One of the most common methods to lose weight is supplements and pills. Weight loss drugs can work in different ways, such as:
- Reducing your appetite: which makes you eat fewer portions per day.
- Reducing your absorption: primarily working on fat absorption to reduce calories.
- Increasing fat metabolism: in other words, burning more calories.
Some weight loss pills can have significant adverse effects, so it’s better to stay on the safe side and consult your doctor.
Below, you’ll find the most popular pills and supplements for weight loss, as well as their possible side effects:
- Hydroxycut: contains plant extracts and caffeine, so it is not safe for people who are sensitive to caffeine.
- Orlistat: It inhibits fats breakdown in your digestive system, reducing its absorption. It has some side effects like oily stool, frequent bowel movements, and flatulence.
- Raspberry ketones: It increases the level of adiponectin which is related to weight loss.
- Glucomannan: It is a fiber extracted from elephant yam roots; it has an excellent ability to absorb water and fill your stomach.
Green coffee bean extract: it contains chlorogenic acid and caffeine, both helping in weight loss. It is not suitable for people sensitive to caffeine and may cause diarrhea
Surgery could help you lose weight in different ways:
- Shrinking stomach size (restrictive surgery): This slows the digestive process; after the surgery, your stomach will fit only one ounce.
- Shrinking of the stomach and removing parts of the digestive tract (Malabsorption – restricted surgery): makes it very difficult for the body to absorb calories.
Electric device implantation is a new technique that uses electrical signals to interrupt the neural signals between the brain and stomach, which prompts weight loss
Which is better for weight loss (cutting calories or increasing exercise)?
Cutting calories can make you lose weight faster and more effectively compared to increasing exercise.
However, if you’re wondering how to lose weight safely, you must do both, cutting calories and increasing exercise.
If you depend on cutting calories, you may gain the weight you lost fast after stopping your diet.
Tips to help you healthily lose weight fast
- Drink plenty of water to reduce your appetite.
- Eat a balanced breakfast.
- Eat your meals at the same time every day.
- Be active.
- Eat natural fibers.
Use smaller plates with smaller food portions