What is weight management, and why is it important?
Outline:
The benefits of weight management:
What is recommended for weight management?
What is the importance of weight management in life?
How to start weight management?
Weight management is the process of losing or maintaining a healthy body weight, which includes managing your diet and physical activity levels to achieve this goal. Weight management can be achieved by making small changes in eating and exercising. It’s about finding ways to make healthier food choices and being more active. It’s also about knowing when to stop eating and moving on from that meal – whether it’s at lunchtime or after dinner.
The benefits of weight management:
- Improved quality of life: It could affect your ability to work, study or do everyday activities. You’ll feel tired and worn out if you have excess fat around your middle. Being overweight increases your risk of heart disease, diabetes, high blood pressure and some cancers.
- Lower health care costs:If you’re overweight, you may need to see your doctor more often than someone who has a normal BMI. It will lead to higher prescription drug costs and other medical expenses.
- Better self-esteem: Feeling good about yourself means feeling better about everything else. When you look good, you feel good. And feeling good boosts your confidence.
- Healthier children: Kids with obesity are more likely to become obese adults. They’re also more likely to develop type 2 diabetes, sleep apnea, depression and anxiety.
- More energy:Exercise helps burn calories and lose weight. So doing regular aerobic exercise like brisk walking for 30 minutes five times a week can help you manage your weight.
- A longer life:The average person lives until age 80. But people who maintain a healthy weight live an extra 10 years. That’s because they’re less likely to die from conditions such as heart disease, stroke, cancer and diabetes.
- Fewer complications: People who are overweight are more likely to suffer from diseases such as arthritis, asthma and certain types of cancer.
- Reduced risks of premature death: Some studies show that overweight people are twice as likely to die prematurely as those who are not.
- Less pain: Excess fat around your waist can pinch nerves and cause chronic back pain. Overweight women are three times more likely to get osteoarthritis than thin women.
- Longer pregnancy:Pregnant overweight women are more prone to gestational diabetes, preterm lobar, and low birth weight babies.
What is recommended for weight management?
A balanced diet is essential for weight loss and maintenance. Eating plenty of fruit and vegetables, whole grains, lean protein and dairy products, along with limiting saturated fats and added sugars, will keep you feeling fuller for longer, helping you reach your target weight. Exercise is another key part of any weight management plan. Aim to do at least 150 minutes (two hours) of moderate-intensity aerobic exercise each week, spread over two days. Include strength training too – aim to carry out eight resistance exercises, using weights that you can lift for 12 repetitions, three times a week.
What is the importance of weight management in life?
Weight management is vital for your overall well being. Not only does losing weight improve your appearance, but it can also boost your mood, increase energy levels and reduce stress. It’s also important for your health. Research shows that people who manage their weight have lower blood pressure, cholesterol and triglycerides and reduced risk of developing cardiovascular disease or Type 2 diabetes.
How to start weight management?
- Start small: You don’t have to go on a crash diet to begin managing your weight. Just make a few simple changes to your lifestyle. For example, swap sugary drinks for water and cut down on portion sizes.
- Eat breakfast: Breakfast skippers often find themselves snacking all day long, which leads to weight gain. Try eating something light first thing in the morning – think porridge, oatmeal, smoothies, eggs or toast.
- Drink lots of water: Water keeps you hydrated, so drinking enough of it could be one of the most effective ways to control your appetite. Try switching to plain water if you tend to drink fizzy drinks instead.
- Get moving:Regular physical activity boosts metabolism and burns excess calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. It could include brisk walking, swimming, cycling, dancing, running or playing sports. Strength training should be done at least twice a week.
- Keep track: Write down everything you eat and drink, including snacks and alcohol. Then use an online food diary like MyFitnessPal to record what you eat every day.
- Find support: Getting support from family members, and friends can help motivate you to stick to your goals. Join a local gym or fitness class if you want extra motivation.
- Don’t give up:Weight loss takes time, so don’t expect results overnight. Stick to your plan even when you feel tired or frustrated.
- Reward yourself:Small rewards can help you stay motivated. Treat yourself to a new outfit, buy some healthy groceries or treat yourself to a massage.
- Be realistic:Remember that this isn’t just about looking good; it’s also about staying healthy. So set realistic targets and remember that everyone loses weight differently.
- Know your body type: Knowing your body type helps you choose the best foods and activities for you. There are four types of bodies: pear-shaped, apple-shaped, round and athletic. Each has different needs when it comes to nutrition and exercise.
