Overweight? Consider weight loss
If you’re carrying too much weight, the World Health Organisation (WHO) has some figures you ought to know about excess weight and obesity and how they dramatically increase the risk of the following:
- Cardiovascular diseases (mainly heart disease and stroke), which are the leading causes of death worldwide
- Osteoarthritis and other disorders of the skeletal and muscular structures
- Breast, ovarian, prostate, liver, kidney, colon, and gallbladder cancers
- Breathing difficulties
Weight Loss: It isn’t just about physical health
When you’re overweight, it isn’t only the risk of death or illness that you have to worry about. Psychological results of being overweight are below:
- Depression and anxiety
- Low self-esteem
- Shortened temper
Being overweight is a choice
You’re overweight because you eat more calories than you burn, and losing weight means burning more calories than you eat until you reach the weight you want to be, at which point you should change to keeping calorie intake and burn in balance.
What you can do about being overweight: Choosing what to eat
Take a look at why you eat. A lot of processed foods and meals from fast food restaurants contain too much salt, too much fat, and too much sugar. They’re made that way for two reasons:
- Consuming a lot of sugar and a lot of fat stimulates the appetite so that the eater wants more.
- Other things that have been done to the food mean there’s less flavour, and salt and sugar add the impression of flavour back.
It’s a good idea, then, to be more careful about what you eat. But don’t choose foods that you won’t enjoy, because there’s no way you’ll continue with a diet like that. And don’t use the word “diet.” It has too many overtones of self-sacrifice. Eating should be a pleasure. Don’t let the drive to healthy eating take away the pleasure you get from food.
What you can do about being overweight: Changing behaviour for weight loss
First, exercise. That doesn’t mean you have to join a gym however; fast walking, swimming, and cycling are all good forms of exercise. Exercise increases the amount of adiponectin in the body. Adiponectin is a hormone released by fat cells that regulates the metabolism and increases lipolysis—the process by which fat in the body is broken down so that it can be eliminated from the body.
There’s evidence in the journal Physiology (backed up by many people’s personal experience) that taking your exercise in the morning before breakfast is particularly beneficial, so see if you can change your morning routine to accommodate that.
Finally, look at some of the health supplements that have been found to help. Raspberry ketones in particular have been shown in studies to boost adiponectin levels and thus help—in the context of a healthy diet and exercise—to reduce obesity by burning more fat.