Obesity Facts

10 Unhealthy ways to lose weight fast

2015-05-08T23:45:00.001-07:00

Your weight is over the limit. You find it difficult to do your day to day activities. Your knees hurt when you walk. Your friends tell you that being obese is unhealthy and you need to lose weight.

So, you want a quick fix. You plan to lose 2 kilos in a week. You wonder how to achieve that goal. You search the internet and find an attractive solution, that is taking laxatives. Would it help? Maybe, for a short period.

There are some unhealthy ways to lose weight. Trying those methods will not help you in the long run. They may give you some serious side effects. The following unhealthy methods are commonly used by people to quickly lose weight.

1. Taking laxatives

Laxatives are medications used to treat constipation. They are available over the counter. You don't need a prescription from your doctor to buy them.

Laxatives are meant to relieve constipation, nothing else. However, many people use laxative as a weight loss supplement. It is a harmful method. It can cause serious consequences.

When you take laxatives, you get loose motions. That means you are losing lots of water from your body. It will make you dehydrated.

If you jump on the scales after using laxatives for a week, you will notice some weight reduction. However, you will gain that weight in a few days time.

2. Taking water pills

Diuretics also known as water pills make you pass more urine. That means you lose more water from your body. One litre of water equals one kg of body weight. So if you lose five litres of water, you will lose 5 kg of your body weight.

Good calculation. But, is it good for your body? Can you sustain the weight loss?

Excessive use of diuretics will make you dehydrated. In addition, they can cause electrolyte imbalance. You will lose lots of potassium from your body. It will cause muscle cramps and weakness.

The electrolyte imbalance can stop your heart.

3. Fasting for a few days

Fasting is a common practice among people who want a quick weight loss. Total fasting for a few days can help reduce your weight very quickly. However, you will gain the lost kilos in a week or two when you start your normal diet.

Some people even avoid drinking water when they fast. It is not a healthy way. It can cause serious side effects such as kidney damage.

Instead of avoiding all the foods, you can avoid sweets and fatty foods. That is a healthy way of managing your body weight.

4. Skipping the breakfast

Breakfast is an important meal that gives you the energy and nutrients for the day. It boosts your metabolism. If you don't eat your breakfast, your metabolic rate will be slow down.

In addition, avoiding breakfast will increase the chance of unhealthy snacking. A recent study compared the effects of breakfast on body weight. The result shows people who ate breakfast lost more weight than people who ate the same number of calories but skipped their breakfast.

5. Avoiding fat altogether

You need to include some fat in your diet. Fat is essential for many important functions of the body. It is necessary for the absorption of fat-soluble vitamins.

In addition, fat reduces your appetite. Small amounts of fat in your diet does not make you obese.

So, avoiding fat is a bad way of controlling your body weight. However, eating large amounts of unhealthy fats should be avoided.

6. Making yourself sick

Some people eat a lot, then put a finger in their throat and throw up. Don't do that. That is not a good idea.

Deliberately inducing vomiting can cause many health problems such as electrolyte imbalance, erosion of the teeth, and oesophageal tear.

Inducing vomiting to avoid weight gain is considered to be an eating disorder. It is called bulimia nervosa. If you have this problem, you need to see a psychologist.

7. Taking Thyroxine tablets

Thyroxine is a hormone secreted by the thyroid gland in the neck. It controls our metabolic rate. Excess amounts of thyroid hormone will increase the metabolic rate and make you lose weight.

People who have underactive thyroid will gain weight. If you have this problem, taking thyroxine tablets will help you lose weight.

However, people with normal levels of thyroid hormone should not take thyroxine tablets. It can cause cardiac arrhythmias, even death.

8. Avoiding healthy foods to lose weight

You should know the meaning of dieting. It does not mean eating less or avoiding healthy foods. You should eat plenty of vegetables, fruits, nuts, grains, and meat.

You need to have enough carbs, proteins, fat, vitamins and minerals. Avoiding healthy foods will lead to nutritional deficiencies and anaemia. It can cause hair loss, poor memory, and wrinkled skin.

9. Too much exercise is unhealthy

Spending many hours every day in the gym is not the right way. Regular exercise such as walking is an important aspect of weight management.

However, too much physical exercise may not be appropriate. There are many reasons for that. It is very tiring and you can't continue it for a long time. When you stop your workouts for a few weeks, you will gain weight.

In addition, strenuous exercise can affect your joints. It will cause osteoarthritis at an early age.

10. Eating tapeworms is a weird way

Tapeworms are ribbon-like parasites that found in the small intestines of cows, sheep, and pigs. Sometimes they infect human beings through undercooked meat from infected animals.

They obtain nutrients from the digestive tract. Some people eat tapeworms to lose weight. Disgusting!

Tapeworms do not help lose weight. Never try this method.

Tapeworms can cause serious health issues such as vitamin deficiencies, abdominal pain, and intestinal obstruction.

Surgery is the most effective treatment for obesity

2013-12-28T19:56:00.000-08:00

Weight loss surgery also known as bariatric surgery is the most effective way of treating obesity. When compared with diet, exercise or treatment with tablets to help weight loss, obesity surgery has been shown to produce greater degrees of weight loss.
Bariatric surgery is highly recommended for people who have a body mass index of 40 or mere.

How does surgery help lose weight?

The surgical procedure may prevent you from eating too much food.
The operation may change the way that your body handles the food that you eat. For example; bypassing part of your digestive tract.
Combination of both of the above methods.

What are the different types of surgical procedures available?

Lap band surgery

This is also known as laparoscopic adjustable gastric banding. This is the most common type of procedure done in many parts of the world.

During this procedure, a special adjustable band is placed around the upper part of the stomach, dividing your stomach into two.

The upper part of the stomach above the band is smaller in size. So that you feel full with a very small meal.
The band can be adjusted to vary the size of the upper pouch. The procedure is completely reversible as the band can be removed anytime.

Gastric bypass surgery

This procedure is also known as Roux-en-Y gastric bypass surgery. during this operation, the stomach is divided into two creating a small upper pouch. a part of the small bowel is then connected to this pouch. This means, food bypasses the main part of your stomach and upper part of the small intestine.

Sleeve gastrectomy

During this procedure, part of your stomach is removed so that you are left with a small part of your stomach. After this surgery, you can only eat a small meal. That will greatly reduce your calorie intake and make you loose weight.

This procedure is uncommon nowadays and is irreversible.

Am I eligible for surgical treatment?

If you have morbid obesity or at risk of overweight related complications, you may be eligible for surgical treatment to reduce your body weight.

General eligibility criteria for weight loss surgery

Body Mass Index (BMI) of 40 or more
Body mass index of 35-40 and obesity-related health problems such as diabetes, high blood pressure and sleep apnoea.
Already tried all other ways of losing weight for at least six months with no success.
And you are medically fit to undergo the procedure

You may not be eligible for bariatric surgery if

You are under 18 years or over 65 years
You have serious health issues such as severe heart failure
You have untreated hormonal disorders such as Cushing's disease or under active thyroid
You have severe psychiatric disorder or cognitive deficiency
You are not committed for regular follow-up

Want a long term solution for your weight problem? Talk to your doctor about the available options.

Overweight makes arthritis worse

2013-12-06T04:03:00.002-08:00

Overweight and obesity are linked to increased risk of developing osteoarthritis which is one of the most common painful joint conditions. Losing weight is an effective way of reducing the pain caused by arthritis.

What is osteoarthritis?

A joint is where two bones meet. Joints allow movement and flexibility of various parts of the body. Ends of the bones are covered by a smooth tissue called cartilage. Between the cartilage of two bones which forms a joint there is a small amount of lubricating fluid.

Damage of the joint cartilage by wear and tear causes osteoarthritis.

How obesity makes arthritis worse?

Osteoarthritis of weight-bearing joints can be aggravated by overweight. Knees and hips are the main weight bearing joints affected by osteoarthritis. Increase load caused by your body weight on these joints accelerates joint damage.

Studies have shown that osteoarthritis of knee joints is four times more common in obese people than who are of normal body weight.

Losing weight helps prevent osteoarthritis

Maintaining healthy body weight (BMI between 18.5 and 25) is an effective way of preventing osteoarthritis of hips and knees. If you are overweight, try to lose some weight as extra burden placed on hip and knee joints can make the pain worse. Even a modest weight loss can make quite a difference.

Exercise helps control osteoarthritis

Regular exercise can help prevent the progression of joint damage. Physical activity helps strengthen the muscles around the affected joints. Swimming is ideal for the majority of people. Walking is simple and effective activity that help prevent osteoarthritis.

Suffering from osteoarthritis? Lose weight with the help of very low calorie diet.

Drink water before meals to lose weight

2013-12-02T03:17:00.000-08:00

Drinking water before each meal is an easy way of losing weight. There is an increasing evidence of effectiveness of pre-meal water consumption in reducing body weight in obese people.

How much water should I drink before meals to lose weight?

Drinking two cups (500 ml) of water 30 minutes before each meal can be used to assist in weight loss. Drinking water can make you feel full. Water contain zero calories and you will not gain weight by drinking more water. The excess water will pass through your urine.

Is it suitable for everyone?

This method is suitable for middle-aged and older adults who are suffering from overweight or obesity. There is less evidence for its benefit in younger people. Older people have delayed gastric emptying which help them feel full for long periods of time.

People with following conditions should not drink excess water to lose weight;

1. Congestive heart failure

2. Severe kidney failure

People with urinary incontinence, enlarged prostate, or mobility restriction may find inconvenient in getting to the toilet more frequently to pass urine. So drinking more water is not a better option for them.

How much weight can I lose?

When combined with a low-calorie diet, pre-meal consumption of water can lead to approximately 2 kg of weight loss over three months.You need long term motivation to achieve great weight reduction.

Note: If you want to lose weight more quickly, you can consider very low calorie diet.

Very Low Calorie Diet: A Better Option to Lose Weight.

2013-11-30T23:20:00.000-08:00

Very low calorie diet (VLCD) is a type of diet designed to help obese people lose weight effectively. The diet contains approximately 800 kcal (3300kJ) per day. When used under medical supervision, very low calorie diets are able to induce rapid weight loss.

VLCDs are nutritionally complete meals. They contain all the essential nutrients such as proteins, vitamins and minerals. They may not contain carbohydrates, which is the main source of energy in normal meals.

Wide range of commercial products is available such as soups, shakes, bars and desserts. You can choose from different flavours. Optifast is one of such product available in the market.

Who can take very low calorie diet?

If you have obesity that means if your BMI is more than 30, your doctor may recommend a VLCD. Your dietitian will help you find a suitable product and advise about the method of taking the diet. You may be eligible for the diet program if your BMI is more than 27 and you have obesity-related complications.

How long should I be taking the special diet?

The treatment duration is generally 8 to 12 weeks. However, long course of treatment is possible under strict medical supervision. In addition, VLCDs are safe and effective when used to assist with long-term weight maintenance in either an intermittent or on-demand fashion.

How much weight loss can I achieve?

The average weight loss is 18 to 20% of your initial body weight. For example; if your body weight is 120kg, you can lose up to 24 kg. Better sustained weight reduction is one of the key features.

Benefits other than weight loss

In addition to weight loss effect, the rapid reduction in weight offered by very low calorie diet has been shown to improve blood pressure, improve glycaemic control in people with type 2 diabetes and reduce total cholesterol.

Who cannot take very low energy diet?

This type of diet may not be suitable for following people;

Pregnant women
Breastfeeding women
Children under 18 years of age
People who had a heart attack recently
People with psychiatric conditions
Heavy alcohol drinkers

Always consult your doctor before taking any special diet.

Beat obesity with better sleep

2013-02-23T18:20:00.001-08:00

Sleep deprivation is one of the main causes of obesity and overweight. Several studies show that people sleep less than eight hours a day have more chances of putting on weight. So, having a better sleep is a way of beating obesity and overweight.

The relationship between sleep and obesity:

Many population studies show that lack of sleep is associated with increased weight gain. This finding is supported by laboratory researches. Scientists found that inadequate sleep causes an imbalance between two hormones in the body. These hormones play an important role in regulating our appetite. Lack of sleep result in high levels of hormone called ghrelin. This hormone stimulates appetite and makes us to eat more food. In addition, sleep deprivation lowers the levels of appetite-suppressing hormone leptin.

Obese people tend to have obstructive sleep apnea. In this condition, breathing stops for many seconds, hundreds of times during sleep. This leads to frequent waking at night and poor quality sleep. This in turn can cause weight gain. This is a vicious cycle relationship between lack of sleep and obesity.

Tips to have good sleep at night

Make your bedroom suitable for sleeping. Don't use it for other purposes such as studying or watching TV. Keep your bedroom quiet and dark. Keep the room temperature at a comfortable level.
Don't keep any electronic gadgets in the bedroom such as mobile phone, iPod, and computer.
Eliminate the noise sources such as tick tick clock. Using white noise is helpful. Some people use ear plugs to block external noise.
Don't watch television programs just before bed. They are stimulating and they will spoil your night sleep.
Listen to a light music before bed.
Don't drink caffeine containing drinks in the afternoon or evening. Coffee, tea, coke, and energy drinks contain large amounts of caffeine.
Drink a cup of warm milk before bed.
Avoid eating large meals at night. Have your dinner at least two hours before the bedtime.
Eat fruits and carbohydrate containing foods for dinner. Avoid high protein and high-fat diet at night.
Do enough exercise in day times but not in the late evening.
Take a warm shower before bed.
Try to have a good sleeping routine. This is an important part of sleep hygiene. Have a fixed bedtime and waking time. Sleeping between 11 pm to 7 am is best. Avoid daytime napping.
Sleep at least eight hours a day to maintain a healthy weight.
If you have excessive snoring, blocked nose or sleep apnea, consult your doctor.

Health risks of obesity and overweight

2012-06-13T20:54:00.000-07:00

Obesity and overweight are associated with many health risks. Some of these health problems are directly related to obesity. Others are indirect results of excessive body weight.

Here is a list of health risks of obesity.

High blood pressure (hypertension)
Coronary heart disease (angina, heart attack)
Congestive heart failure
Type 2 diabetes
The metabolic syndrome
Stroke and mini strokes (transient ischemic attacks)
Obstructive sleep apnea
Cancer of the breast and uterus
Pulmonary embolism
Varicose veins (spider veins)
Cor-pulmonale
Increased cholesterol and triglyceride levels in the blood
Polycystic ovary syndrome (PCOS)
Gastro-esopageal reflux disease (acid reflux)
Sub-fertility
Obesity related fatty liver (fat accumulation in the liver)
Gallstones
Cancer of the colon (bowel cancer)
Hernias
Urinary stress incontinence
Kidney dysfunction
Obesity related pregnancy complications
Testicular atrophy in males
Low back pain
Osteoarthritis of the knee and hip joints
Idiopathic intracranial hypertension
Nerve compression syndromes (carpal tunnel syndrome, meralgia paresthetica)
Difficulty in breathing
Hypo ventilation syndrome
Asthma
Increased risk of developing depression
Low self esteem
Body image disturbance
Stretch marks on the skin
Discolouration and pigmentation of the legs
Skin tags
Swelling of legs
Superficial infections such as cellulitis
Increased risks of immobility and hospitalization

Obesity is linked with some of the most common medical problems that include physical as well as psychological complications.

Some of the obesity related health risks such as heart attack and stroke are potentially life threatening ones. So keep your body weight within the healthy range.

Want to reduce your body weight?
Here are some tips to lose weight naturally.

How to become obese

2012-06-06T16:22:00.001-07:00

Do you want to gain extra weight and become a super obese person? Before reading these great tips you should read about the dangers of obesity. If you still want to become obese, then read this 10 easy ways to store excess fat in your body. That will help reduce your... I will tell you in the end.

Eat at least three ice creams a day: Ice creams have lots of calories that help you put on some extra kilos in your tummy. One serve of ice cream contain just over 200 calories. Three times a day makes it 600 calories, that is equal to 100 grams of body weight. So you will put on 3 kg in a month.

Fruit juice, Pepsi and Coke are good for you: Don't miss these super energy drinks. These are easy to buy stuffs. You can buy in bulk and store in the fridge. Then it is easy for you to drink many times a day.

You should watch TV for at least four hours a day: Watching TV for long period of time is an excellent way of gaining weight. Don't forget to have some popcorn and soft drinks.

Have at least one meal a day at McDonald's: Those fast foods are tasty and cheap alternative for home cooked foods. Always order a Big Mac cheeseburger and coke.

Never ever walk to supermarket: Walking burns some calories, that is not good for you. Always use your car to go there. Don't forget to use lift or escalator.

Avoid fresh vegetables: They do not have enough fat or sugar to help you. Those vegetables are only for people who want to have a healthy body weight.

Five hours sleep is enough for you: Sleeping eight hours a day is a bad habit if you want to gain weight. Don't waste that extra time, play games on computer from 10 pm to 1 am.

Don't eat your breakfast: Having regular breakfast is not for you and your friends. So, skip breakfast and have big dinner.

Eat cake and biscuits between meals: Choosing suitable snacks is important for you mission. Sweet biscuits and cakes are better choices. Always carry a chocolate or muesli bar in your pocket.

Never do exercise: Doing exercise will burn off your fat. That will spoil your journey towards the heaven.

If you follow these guidelines, you will gain excess fat in your body and become an obese person. It will definitely help reduce your lifespan.

So never ever do those things.

Waist to hip ratio calculator

2012-06-01T00:34:00.000-07:00

Waist to hip ratio is used to assess the health risks associated with central obesity. A higher ratio indicates increased risk of developing cardiovascular disease and type 2 diabetes.

You need two measurements in order to calculate waist hip ratio.

Your waist circumference.
Your hip circumference.

Measure your waist circumference at the level of the upper border of your hipbones. Measure your hip by positioning the measuring tape around the maximum circumference of the buttocks.

Now enter the values in appropriate fields of the waist to hip ratio calculator. Hit the calculate button.

A ratio of less than 0.85 for men and less than 0.8 for women are considered to be healthy.

People with higher values have apple shape obesity. They have more chances of getting coronary heart disease.

10 easy tips for maintaining a healthy weight

2012-05-15T22:24:00.000-07:00

Maintaining a healthy body weight is important for your overall health. It helps prevent many disease conditions that are related to overweight and obesity.

Keeping your body weight within the healthy range is not a difficult task.

Here are 10 easy tips to maintain your body weight within the normal range.

Do enough exercise. Doing adequate amounts of physical activity helps keep your body fit and slim. Walking is a good exercise that everybody can do. Brisk walking is good for your heart too.

Keep sugar and sweets away from you. They are the main cause of excessive weight gain in majority of people, particularly in children.

Eat whole grain products. Wholemeal bread and breakfast cereals are good for your health.

Avoid drinking soda and energy drinks. They mainly contain empty calories without any nutrition.

Limit the amount of time spending in front of television. One main reason people get overweight these days is because of an increase in TV watching.

Always eat your breakfast. Skipping morning meals will encourage you eat junk foods. In addition, it will reduce your metabolic rate.

Limit the intake of alcohol. Alcoholic beverages contain lots of calories. Furthermore, they can increase your apatite and make you eat more.

Having good night sleep is a way of getting a healthy weight. At least 8 hours of good quality sleep is important to avoid obesity.

Eat fewer calories by cutting down fat in your diet. Removing all the visible fat from meat and peeling the skin of chicken before cooking are good ideas.

Set a maximum body weight for yourself. Buy an electronic weighing scale and record your body weight once a week to keep it in a healthy range. Maintain your weight without much fluctuations.

Obesity and diabetes

2012-05-01T00:45:00.000-07:00

Key facts:

The correlation between obesity and diabetes is well established.
Obesity and overweight are the leading causes of type 2 diabetes mellitus.
Obesity and type 2 diabetes are 2 major health problems in the world.
Increased body weight elevates the risk of developing diabetes by more than ten times.
Losing weight is a cornerstone of diabetes management.

How does obesity cause diabetes?

It has been firmly established that increased body weight promotes insulin resistance. Insulin is a hormone that regulates glucose levels in the blood.

Insulin resistance means; the body is poorly respond to the actions of insulin. The result is elevated blood sugar level. Increased amounts of glucose in the blood is called diabetes.

People with healthy body weight respond well to insulin which is produced by pancreas. Their blood sugar levels are usually within the normal range.

People with type 2 diabetes usually have few symptoms. Some times they do not have any symptoms at all. Therefore, majority of people are diagnosed at a routine health checkup.

However, some people may have following symptoms

Increased thirst
Increased frequency of passing urine
Passing large volumes of urine
Waking several times at night to pass urine
Frequent urinary tract infections
Candida skin infections
Sudden loss of weight
Tiredness
Skin wounds that are slow to heal
Numbness and tingling in the feet

As majority of people do not have specific symptoms, it is important to have regular health checkups, specially if you are overweight.

Obesity and diabetes are closely related conditions. Therefore, maintaining a healthy weight is important to prevent diabetes.

Eating a healthy diet is the most important factor that can prevent both conditions. Avoiding sugar and other sweets should be the first step towards healthy eating because sugar can cause obesity, and it can worsen diabetes.

A low fat diet will also help you have a healthy body weight. In addition, it will help maintain your cholesterol levels within normal range. Avoid fast food, they are loaded with fat and salt.

People with diabetes should eat high fiber diet. Fiber rich foods help reduce body weight. In addition, these foods usually have low glycemic index which is good for diabetics.

Regular exercise is important to maintain normal blood glucose level. Physical activity also help reduce your weight and keep you fit. Walking is a good exercise that can be done by majority of individuals who are suffering from diabetes. It also help avoid overweight and obesity.

Diabetes is a serious medical condition that can affect many parts of the body such as eyes, heart, kidneys, and nerves. If you think that you are overweight or obese, have a blood glucose test. It will confirm or exclude diabetes.

Keep in mind that maintaining a healthy weight can be the best thing that can be done easily.

Facts about calories

2012-04-27T20:36:00.002-07:00

Some important facts about calories.

Calorie is a unit used to measure energy in food.
Our energy needs and energy expenditure are also measured in calories.
Obesity is the result of imbalance between calorie intake and expenditure.
1000 calories are equal to one food calorie or one kilo-calorie.
A food calorie is also known as "Calorie" which is commonly used in dietetics.
Another measure that is commonly used in food labels is kilo joules.

What are calories?

Calories are a measure of energy, just as pounds is a measure of body weight. Different types of foods have varying amounts of energy. Similarly, energy needs and energy expenditure are deffer among individuals.

Understanding the facts about calories is important to maintain a healthy body weight. Because body weight is depends on calorie in and out of the body.

When we eat, we take energy from the food. It gives power to the body to function properly. Energy is essential for every single activity in the body including heart beat, breathing, and maintaining body temperature.

When we do physical activities such as walking, running, and gardening, we burn calories. the number of calories that are burnt depend on level of physical activity.

How many calories do we need?

The calorie requirement depends on many factors such as

Age of the person
Gender of the person
Body weight
Metabolic rate
Level of physical activity or exercise

Children need relatively more energy than adults. Similarly, energy requirement of men is generally more than that of women.

A fat person needs more calories to do a certain activity than a thin person.

For example;

An individual who has 200 pounds of body weight burns about 160 calories when he walk for 30 minutes in 3 miles per hour speed.

However, A person with 300 pounds body weight needs 235 calories to do the same activity.

The energy requirements are vary for different types of exercise.

For example;

Swimming for half an hour needs more calories than walking for 30 minutes.

On average, men need 2200 - 2700 calories per day, and women need 1800 - 2300 calories per day.

If you do more physical activity, you need more. If you live a sedentary life, you need less.

Calories in food.

Majority of foods have calories, but the amount varies with types of foods.

Fat has high energy content. 1g of fat gives 9 calories. Therefore, it is obvious that fatty foods are loaded with calories. That is why fast food is bad for you.

1g of sugar (carbohydrates or carbs) will give you about four calories. Similarly, proteins provide same amount of energy.

The shocking fact that many people don't know is; alcohol gives more calories than sugar. 1g of alcohol will provide 7 calories.

What is the link between calories and obesity?

Basically energy imbalance is the primary cause of obesity and overweight.

When your energy intake is more than energy expenditure, you gain weight.

For example;

Assume that your energy intake is 3000 calories per day, and you burn 2500 calories a day. You consume 500 more calories in each day. These extra energy will be stored in your body as fat. As a result, you will put on weight.

About 3500 calories are equal to one pound of body weight. So, you will gain one pound in a week. That means more than 50 pounds in an year.

How to figure out your BMI

2012-04-23T20:51:00.000-07:00

BMI or Body Mass Index is a measurement used to assess obesity. To figure out your BMI, you need two parameters; your body weight and your height.

Estimate your Body Mass Index at home using weight and height.

Body Mass Index
cm/kgin/lb
Height:
Weight:

BMI:

Measure your height in meters as accurate as possible. For example; If your height is 182cm, that is 1.82m. You should remove your shoes before measuring your height.

Measure your weight in kg. You can use a bathroom scale for taking your body weight. Weigh yourself with minimum cloths.

Here is the formula to calculate your Body Mass Index.

Weight
BMI = -----------------
Height X Height

Assume that your weight is 92kg and your height is 2m.

92
Then your BMI is ---------
2 X 2

= 23

You can use an electronic calculator to work out this formula. Most of the mobile phones have calculator function.

Otherwise you can use online BMI calculator. It is easy. What you need to do is; just enter your height and weight in the appropriate fields and click calculate button. It will show your BMI.

Calculate your Body Mass Index using the calculator found below.

With this BMI measurement you could say whether your body weight is in the healthy range or not.

Healthy range of Body Mass Index is 18.5 - 25.

If your BMI is more than 25, you are considered to be overweight. If it is less than 18.5, you are underweight.

Waist circumference is another measurement that is used to asses obesity. Here you can find how to figure out your waist circumference.

5 Reasons why people are obese

2012-04-23T02:26:00.000-07:00

It is obvious that many people are obese these days. Do you know why?

Here are 5 main reasons why lots of people are obese in the world.

1. Fast food is the number one reason

Consumption of fast food has dramatically increased in the past few decades. Many people eat these junk foods as their regular meals. But they don't know that fast food is bad for their health.

These convenient foods have lots of fat and calories. Because of high-calorie intake people gain more weight. A recent study found that people who live near a fast-food restaurant are at increased risk of being overweight.

2. People eat more sugar.

Eating foods that contain large amounts of added sugar is considered to be a leading cause of obesity. Sugar contain lots of calories. Excess calories that people consumed are stored as fat.

In addition, sugary foods make you feel more hungry. The reason behind that is, when you eat foods that contain refined sugar, your body secretes lots of insulin hormone. The sugar will quickly be absorbed by the digestive system. However, the action of insulin will last for long. That lowers the glucose levels in the blood. Then you will feel hungry.

Want to know more? Read this article on does sugar make you fat?

3. People are obese because they are lazy.

The balance between energy intake and energy expenditure determines your body weight. If you burn fewer calories than your intake, you will gain weight. For example, you eat 2500 calories a day, and your body burns only 2000 calories a day. Then there are 500 extra calories in your body. That energy will be stored in the body as fat.

The majority of people do very limited amounts of exercise because they are lazy. They spend much time in front of the computer or television. They don't go for a walk. They don't do gardening in the backyard.

4. Too much stress in life

Stress is a part of our everyday life. Everybody has it in varying degrees. However, some people have excess amounts of stress that they can't cope with.

Too much stress makes your body secrete lots of glucocorticosteroid hormones. These hormones increase the fat storage in the body.

5. People have bad genes

Obesity and overweight have a strong genetic link. If both parents are obese, there is more chance that their children become obese.

Many people think that over-eating is the only cause of weight gain. But researchers found genes play important roles in the development of obesity.

Sleep apnea and obesity

2012-04-22T02:32:00.001-07:00

Key facts about sleep apnea and obesity.

More than half of the obese people have obstructive sleep apnea.
Approximately 70 per cent of obstructive sleep apnea patients have obesity.
Majority of people with sleep apnea do not know that they have it.
Sleep apnea is a leading cause of high blood pressure and heart disease.
The link between weight gain and sleep apnea is well established.
Sleep apnea contributes to metabolic syndrome; a deadly combination of obesity, hypertension, high cholesterol and diabetes.

Sleep apnea is a breathing disorder that mainly affecs overweight people. Individuals with this condition stop breathing repeatedly during sleep. Breathing may stop many times per hour of sleep. The pause in respiration can last for one minute or more.

Interrupted breathing reduces the oxygen supply to vital organs such as brain and heart. Furthermore, it interfere with the quality and quantity of sleep.

How obesity contributes to sleep apnea.

Excess weight gain is a leading cause of sleep apnea. In obese people, fat deposits accumulate within the layers of tissue in the neck. This causes constriction of the airway. Narrowing of air passage reduces air entry into the lungs.
In addition, excess fat in the belly increases intra-abdominal pressure. It can interfere with normal sleeping mechanisms. Morbid obesity increases the risk greatly.

Pickwickian Syndrome is a condition characterized by obesity, severe sleep apnea and some times heart failure. This condition is also known as Obesity Hypo-ventilation Syndrome.

Symptoms and signs of sleep apnea.

Loud irregular snoring
Gasps and other abnormal breathing sounds
Long pauses in breathing during sleep
Tiredness
Excessive daytime sleepiness
Loss of concentration
Poor memory
Weight gain and obesity
Erectile dysfunction
Changes in personality, mood, and behavior
Headaches in the morning

Sleep apnea is diagnosed by doing sleep studies with the help of an electronic device called polysomnogram. It is usually done in sleep centers. Portable monitoring equipment also available for testing at home.

Prevention and treatment.

Too much weight gain contributes greatly to the development of obstructive sleep apnea. Therefore, losing weight can help or even eliminate it.
Good sleep hygiene is important. Sleeping in a lateral position (on side) help reduce airway obstruction.
Drinking alcoholic beverages in the evening should be avoided.
Continuous Positive Airway Pressure (CPAP) is the treatment of choice for most people. However, before choosing a costly treatment, it is advisable to eliminate the obvious causative factors.
Quitting smoking is a good thing to do. It will greatly reduce the airflow obstruction.

Obesity is a main contributor of sleep apnea. In addition to that several other contributory factors are identified. One of the examples is enlarged tonsils.

10 Reasons why obesity is a bad problem

2012-04-20T16:44:00.000-07:00

Obesity is a growing health problem that affects many people including children of all ages. Obesity is bad for our health for many reasons.

Here are 10 main reasons why obesity is really bad.

Obesity is the number one cause of type 2 diabetes. The chances of getting diabetes increases more than tenfold if your body weight is higher than normal. Diabetes does all the bad things to your body. It can give many problems to your eyes, kidneys, and heart.

Excessive weight gain increases the risk of developing high blood pressure. It is estimated that over 25 percent of hypertensive cases are due to increased body weight. Losing weight can help normalize your blood pressure. That is why many doctors advise people to do exercise if they have high blood pressure.

Obesity is bad for your heart. It increases the risk of ischemic heart diseases that include angina and heart attack. Abdominal obesity or belly fat is the worst problem that can affect the health of your heart.

Being obese can be a cause of obstructive sleep apnea. It is a respiratory problem in which breathing is stopped intermittently during sleep. As a result, the oxygen supply to the brain is cut off hundreds of time during sleep. It can cause many health problems such as bad memory, poor concentration and hypertension.

Overweight is associated with high levels of cholesterol in the blood. It increases the levels of triglycerides and bad cholesterol (LDL). In addition, fat people usually have low levels of good cholesterol (HDL). This pattern of cholesterol profile is a leading cause of atherosclerosis. That means narrowing of blood vessels that leads to heart attack.

Another reason why obesity is bad is, it can cause acid reflux. This condition is also known as gastro-oesophageal reflux disease (GORD). In this condition, the acid in the stomach is leaked backwards into the esophagus causing heartburn.

Gout is a medical problem that affects joints. It causes painful arthritis that can affect toes, ankles, and other joints. The reason for the joint inflammation is deposition of uric acid crystals in the joint cavity. People with obesity have a greater risk of getting gout.

The lifetime risk of cancer is high among obese people. They have more chance of getting breast, bowel and esophageal cancers.

Overweight can aggravate osteoarthritis which is a common joint problem due to wear and tear. Increased body weight puts more stress on joint surfaces causing damage.

Heart failure is one of the bad results of morbid obesity. Excess weight gain is an independent risk factor. That means even if you are healthy otherwise, being fat places you at risk of developing congestive cardiac failure.

Now you know that why obesity is a problem for your health.
You may like to read 3 reasons why fast food is bad.

Waist circumference: How to measure it

2012-04-16T21:07:00.001-07:00

Waist circumference is the distance around the abdomen. This measurement is used to assess the degree of abdominal obesity, which is a greater health risk.

How to measure waist circumference?

Remove any clothing from the abdominal area.
Remove the belt if you wear one.
Stand straight in front of a mirror.
Locate the upper border of your hipbones. It can be done by pressing upwards and inwards by your fingers.
Wrap the measuring tape around your waist at the level of the upper border of your hipbones.
See the picture; the red line indicates the correct level.

How to measure waist circumference.

The measuring tape should be in parallel to the ground.
Make sure the tape is not twisted.
Make the tape fit comfortably around your waist.
Ensure the tape is sung properly. It should not be pushed in to the skin.
Take the reading while breathing out normally. Do not suck in the stomach.

What is healthy waist circumference?

Increased waist circumference is associated with high incidence of cardiovascular disease, diabetes, and stroke. So, it is important to maintain your waistline in a healthy range.

The healthy range of abdominal girth is depends on gender and ethnicity.

In general, healthy waist measurement for European men is less than 94cm.

That for women is less than 80cm. For Asian men, less than 90cm is considered to be healthy.

Measuring your waist helps detect possible health risks that come with overweight and obesity. More your waistline, more risk of developing health problems.

It is said that waist circumference may be a better indicator of obesity related health problems than BMI. Because, carrying more fat around your waist put you much greater risk of developing heart attack, stroke, and type 2 diabetes.

Accumulation of fat in your belly region makes your body apple shaped.

Some people think that doing abdominal exercises can reduce the waistline. However, it is not true. You must reduce your body weight by dietary modifications and increased physical activity.

Does soda make you fat?

2012-04-15T01:21:00.000-07:00

Drinking soda can lead to excessive accumulation of fat in your body.

It is believed that over-consumption of soda that contain sugar is a leading cause of obesity.

What does soda contain?

Regular soft drinks are loaded with sugar. One can of sugar soda may contain as much as ten teaspoons of sugar.

For example; a 12-ounce can of Pepsi contains about 40g of sugar which will provide about 150 calories.
Similarly, a can of coca-cola have 39g of sugar.

In addition to sugar, soft drinks contain many other ingredients that can increase your apatite.

How does soda make you fat?

Soft drinks constitute the leading source of added sugar in the diet. The level of consumption often exceed the recommended daily limits for added sugar consumption.

A study conducted in the UK revealed that more than 60 percent of students drink at least one can of fizzy drink daily.

Too much consumption of sweetened beverages has a real impact when it comes to weight problems.

Consumption of soda has been increasing significantly. The dramatic rise in soft drink consumption coincides almost exactly with the significant increase in obesity rates.

The taste and flavor of fizzy drinks make you addicted to them. When you drink these sweetened sodas, you will get extra calories. The excess calories will be stored in the body as fat. As a result, you will gain weight.

In addition, fizzy drinks make you feel hungry. They stimulate your apatite. If you drink a can of coca-cola, you will eat more after that. In many occasions, that will be a junk food. They will contribute the accumulation of fat in your belly.

How to avoid soft drinks?

Develop a habit of drinking water before and after each meal.
Avoid visiting fast food restaurants. They always ask you "what drink would you like?" You do not have a choice of saying "water." You have to choose either Coke or Pepsi.
Always carry a bottle of water. It will help you avoid drinking soda when you are thirsty.
Never store fizzy drinks in your fridge.
What about diet soda? Say no to them also. They may increase your apatite and make you eat more.
Do not forget that energy drinks also have lots of sugar. So avoid them.

It is obvious that over-consumption of soda can make you fat. Fizzy drinks are a major cause of obesity in the world.

Some shocking facts about soda.

Drinking soda and other energy drinks is a major cause of obesity in children and teenagers.
Drinking one extra can of soda per day can increase your body weight by 15 pounds in one year.
Carbonated drinks may increase the risk of developing osteoporosis.
Fizzy drinks can cause kidney stones.
Phosphoric acid found in the soda can damage your teeth.

Fiber foods help lose weight

2012-04-12T01:43:00.000-07:00

Eating a high fiber diet can help you lose weight.

Obesity is less prevalent among people who eat food that are high in fiber. In addition to preventing obesity, eating fiber rich food has many other health benefits.

What is dietary fiber?

Fiber is an indigestible substance found in foods of plant origin. It is a different type of complex carbohydrate that cannot be digested by the body. So fiber found in our diet passes through the digestive tract unchanged.

Even though it is not digested by the body, fiber is an essential part of a healthy diet.

There are two types of fiber found in grains, fruits and vegetables.

Soluble fiber: This type of fiber can dissolved in water and become gel like substance.

Insoluble fiber: This type of fiber cannot be dissolved in water.

Both soluble and insoluble fibre have several health benefits including preventing excessive weight gain.

How does fiber help lose weight?

Fiber is not digested by the body. So it does not give you calories.

Eating high fiber food makes you feel full. It absorbs water in the gastro intestinal tract and become bulky. It fills much of your stomach.So you will quickly get the feeling of satiety. It will reduce the amount of food that you eat.

You need to chew fiber foods for long period of time. Prolong chewing gives signal to brain that you have eaten enough. It helps you resist eating more food than you need.

A diet high in fiber will have low energy density and low glycemic index (GI).

Energy density means the number of calories found in a given amount of food. High energy density means that there are lot of calories in small amount of food. The same amount of low energy density food will give you fewer calories.

Less number of calories in the diet helps you lose weight.

High fiber foods tend to take longer to digest. They deliver glucose more slowly. That means they have low glycemic index. Eating low glycemic diet produces a modest insulin response which helps reduce hunger. So, you tend to eat less that will help prevent excessive weight gain.

What should I eat to get more fiber?

The following foods are rich sources of fiber.

Wholemeal bread
Brown rice
Wholemeal pasta
Wholegrain breakfast cereals
Beans, lentils and peas
Vegetables such as cabbage, carrots, broccoli and spinach.
Fruits such as pears, apple, and banana

Do I need to take fiber supplements to avoid obesity?

It is recommended to eat foods naturally rich in dietary fiber. However, many people struggle to eat the recommended amount of fiber through their meals. Taking a fiber supplement may be a good choice for them.

In addition to reducing weight, it helps reduce your cholesterol level. Furthermore, it will assist you have a regular bowel motion.

Some facts about high fiber diet.

Diet rich in fiber containing grains, fruits and vegetables may reduce the risk of some cancers.
Consumption of wholegrain products that are rich in soluble fiber can reduce the risk of coronary heart disease.
Incidence of obesity and type 2 diabetes are low among communities that consume predominantly vegetable based diet.

Eating a fiber rich diet is a natural way to have a healthy body weight.

Does sugar make you fat?

2012-04-08T01:16:00.000-07:00

Eating a diet high in refined sugar is a leading cause of obesity. Sugar is directly converted to fat by your body, and the more sugar you eat, the fatter you will be. Many people think that eating fatty food is the main cause of too much weight gain. But that is not true. Sugar is the main thing that makes you fat.

What are sugars?

Sugar is pure, refined carbohydrate derived from plants such as sugar cane and beet. The table sugar that we eat is called sucrose.

There are other types of sugar found in various foods. Fruits mainly contain fructose. Glucose is found in honey. It is also found in sweetened beverages such as soft drinks and energy drinks.

Keep in mind that almost all foods that taste sweet will have sugar.

How does sugar make you fat?

Refined carbohydrates give you energy. 1 gram of sugar will give you approximately 4 calories, which is far less than that given by fat. 1 gram of fat gives 9 calories.

Then why sugar is bad for you?
Well! unlike fat, sugar is quickly assimilated by the body causing a sudden raise in glucose level in the blood. It causes an instant energy boost.

In response to high blood glucose levels, the body secretes more insulin which makes the glucose level to fall.

When your sugar level drops, you feel hungry and eat more food.

This effect can clearly be seen in children. Kids eat cake, biscuits, and lots of sweets in a birthday party and they become manically energetic. A short time later they become irritable and tearful. This is caused by reduced blood sugar levels.

If you give some more food to eat that time, they will be happy. It is a main cause of obesity in children.

So, it is obvious that if you eat more sweet, you will tend to eat more food to satisfy your apatite. All these extra calories will be stored in the body as fat.

The worst scenario is, most of the fat will be deposited inside your belly. It is called abdominal obesity, which is a major risk factor for cardiovascular disease and type 2 diabetes.

How to reduce sugar intake?

First, find out where all the sugar is coming from. Not surprisingly you will know that almost half of the added sugar in your diet comes from sweetened drinks.
So, avoid soft drinks, they are not a healthy food. Instead drink more water that will help maintain a healthy weight.
Don't consume energy drinks. They are made for athletes to give instant energy.
Do not eat too much cakes, ice cream, and sweetened breakfast cereals.
Read the nutrition label in packaged food. Avoid buying food that contain large amounts of refined sugar. You may like to read about smart shopping tips to lose weight.

Here is a list of foods with high sugar content.

Canned or packed fruit
Cakes
Pies
Pudding
Muffins
Cereal bars
Sweetened breakfast cereals
Ice cream
Soft drinks and energy drinks
Some fruit juices
Sweetened or flavoured milk
Flavoured yoghurt

Consumption of foods that contain large amounts of sugar is a major cause of overweight and obesity. If you want to lose weight, switch to sugar free diet.

3 Reasons why fast food is bad for you

2012-04-01T01:57:00.001-07:00

Eating too much fast food is considered to be a leading cause of obesity, hypertension, and heart disease.

Fast food restaurants are popular because they serve tasty convenient foods for a reasonable price. Many people visit these restaurants frequently to eat their main meals. They don't realize that these type of food items are bad for health.

Here are some reasons why fast food is bad for your health.

Fast food contains more calories.

The majority of junk foods are loaded with calories. Large portion size and high fat content are the main reasons for the high energy content.

An average person needs to consume about 400-600 calories in a mealtime. (If he takes 3 main meals and 2 healthy snacks.) The calorie content of many items is far more than that level.

For example; KFC chicken pot pie has 790 calories. If you eat that and drink 300 ml of Pepsi, which contain 170 calories, you will have a total of 960 calories.

A McDonald's Big Xtra Hamburger with cheese have 810 calories. A Burger King's Club Chicken Sandwich is loaded with 700 calories.

Think that if you eat 220 more calories a day, you will gain one pound of extra fat in your body in two weeks time. That means 24 pounds in one year. That is a lot of weight gain. So, don't visit those restaurants more than once a week.

Fast food contains more unhealthy fat.

Most of the convenient foods contain high levels of saturated fat. This type of fat is mostly derived from animal products such as meat, eggs and butter. Palm oil and coconut oil also contain significant amounts of saturated fat.

Eating too much saturated fat can increase bad cholesterol level in the blood. Elevated levels of cholesterol are the main cause of heart attack, stroke and peripheral vascular diseases.

Another type of fat presents in these foods is called trans fat, which is the worst type of fat. We do not need to eat trans fat, even in tiny amounts.

Consumption of trans fat is linked to elevated levels of bad cholesterol (LDL) in the blood. In addition, it can lower the amount of good cholesterol (HDL) in you body.

Fast foods are high in sodium.

Sodium plays several important roles in our body. We need to consume a certain amount of sodium every day.

However, taking too much salt is bad for the body. It can cause high blood pressure, obesity, and osteoporosis. In addition, experts believed that over-consumption of salt is linked to increased risk of developing bowel cancer.

An average adult need to consume about 1200 mg sodium per day. Many of the convenient foods contain far more than that amount.

For example; a KFC Double Down sandwich contains 1880 mg of sodium. Similarly, McDonald's Angus bacon and cheese contain 2070 mg of sodium.

Imagine you eat one of these items for your one meal time. then what are you going to eat for the rest of the day?

Eating too much fast food is bad for your health because they contain more calories, more unhealthy fat, and more salt. They can lead to obesity, high blood pressure, and coronary heart diseases.

Some shocking facts about fast food.

One in four people in America visits fast food restaurants every day.
Fast food restaurants distribute lots of toys to children. That may be a major contributor to childhood obesity.
Every day about 50 million people eat at McDonald's.
Fast food is a major contributor to the obesity epidemic.

Prevent Childhood Obesity

2012-03-26T20:09:00.000-07:00

Is your child obese? You are not alone. Statistics show that one in four children are overweight or obese. Obesity is among the most common preventable medical condition affecting children in developed countries. It has a profound effect on children's life.

Being overweight at young age increases the risk of developing many health problems. There are various factors that can lead to a child becoming overweight. A better understanding of these facts will help you prevent your child becoming overweight.

Some shocking facts about childhood obesity.

About 25 per cent of kids are either obese or overweight.
The incidence of obesity among children has become more than three times in the past three decades.
Three in four obese children will also be obese in their adult life.
Majority of fat kids are bullied at school.
Many obese children have sleep apnea which can cause poor school performance.

What is childhood obesity?

A child is considered to be obese when his or her body weight is significantly over the ideal body weight for height. In general, if your child's weight is 20 per cent or more in excess of the expected weight, he or she is obese.

Growth charts are used to monitor height and weight in children. The 50th percentile line is the average weight for the corresponding height. For example; imagine a child's expected weight is 20kg. His actual weight is 26 kg. This is 30 per cent more than the expected weight. So the child is considered to be overweight.

Body Mass Index (BMI) is less accurate in measuring obesity in children. However,there are special BMI charts available that are corrected for age. These BMI charts are designed to take into account normal weight gain during periods of growth. Separate charts are used for boys and girls.

In addition, it is recommended to take children's waist circumference to get a more accurate picture.

What causes childhood obesity?

The risk of becoming obese is determined by both genetic and environmental factors.

Genetic factors.

Some children are genetically more susceptible to gain more weight. The fact is, if one or both parents are overweight, there is more chance their children become obese.

The genetic link was demonstrated by the results of studies involving identical twins who were raised apart. It is concluded that the contribution of genetic factor is about 40 per cent.

A study of 300 children with severe obesity by the University of Cambridge concluded that loss of a key segment of DNA can be a cause for obesity in children.

Environmental and lifestyle factors.

Fast food: Over-consumption of fast food is one of the main cause of excessive weight gain in kids. Majority of fast food items are loaded with fat. They are often super sized portions. So they invariably contain large number of calories. Here are some shocking facts about fast food.

Unhealthy snacks: Children usually get hungry long before the next regular mealtime. So they tend to eat snacks more frequently. Choosing snacks that contain large amounts of sugar such as candy, chocolate, and cakes results in gaining too much body fat.

The soft drink culture: Soft drinks are everywhere and they are a real problem. Fizzy drinks constitute the leading source of added sugar in the diet. Vending machines are part of the soft drink culture. children are easily able to buy Coke, Pepsi, and Fanta with their pocket money. These drinks are often cheaper than a bottle of water.

Fatty foods: Eating too much fat can be a cause of obesity in children. However, fat is a necessary part of a healthy diet. Kids need essential fatty acids for their growth and development. Too much restriction of fat in kids diet is not a good idea. It is essential to ensure your child gets an adequate amount of healthy fats such as omega 3.

High GI food: GI or Glycemic Index is a ranking of carbohydrates based on the extent to which they raise glucose levels in the blood. The scale is from 0 to 100. Food with high GI cause rapid fluctuation in blood sugar levels.

Consumption of meals composed of mainly high GI foods causes inappropriate insulin response, which results in increased hunger. Consumption of high GI diet has been linked to over-eating and obesity.

Inadequate physical activity: Less amount of outdoor activities is clearly linked to excessive weight gain in children. Nowadays, kids do not get enough exercise to keep them fit. They do not burn enough energy from the food that they are eating.

Children who don't get enough exercise tend to put on weight on their bellies. They will develop apple shape bodies. This type of fat distribution is called central obesity, which possess greater health risks.

Television and video games: The link between TV viewing and childhood obesity is well established. Television and computer games promote weight gain not only because they take the place of physical activity, but also by increasing food intake. Television viewing encourages unhealthy snacking.

Stress and emotional factors: Excessive stress is a strong risk factor for obesity in children. Kids tend to eat more when they are stressed. They eat comfort foods such as lollies, candy, and chocolate to relieve feelings of discomfort and distress.

In addition, cortico-steroid hormones produced when we are under chronic stress encourage the formation of fat cells in the body.

Health effects of childhood obesity.

Overweight weight children as compared to children with normal weight are more likely to develop health problems. They tend to grow into obese adults. For example; one study found that about 80 per cent of children who were overweight were obese at the age of 25.

Kids who are obese have greater risk of developing high blood pressure, type 2 diabetes, high cholesterol, and obstructive sleep apnea.

These children often suffer from psychological and emotional problems. They are often teased and bullied by their peers. this can lead to low self esteem, learning difficulties, and behavioral problems.

Ways to help your child maintain a healthy weight.

It is important to help your children to have a healthy body weight. The whole family should be involved in the process of making healthy changes in eating habits and physical activity.

Here are some tips to prevent excessive weight gain in children.

Teach your kids about healthy eating. Explain what foods are healthy and what they do for their bodies.
Give them plenty of vegetables. They are good source of vitamins and fiber.
Do not buy unhealthy snacks, your kids are going to eat them.
Provide fruits to eat at snack times.
Whole grain products are good for you and your children.
Encourage them to drink more water.
Avoid giving sweetened drinks.
Your children need adequate amounts of protein, carbs, vitamins, and minerals. So, too much restriction on diet is not advisable.
Limit the intake of sugar and other sweets.
Keep portion size small.
Never insist that a child clears his or her plate. If they have had enough, allow them to say so.
Eat the same food as your children. There should be no distinction between kids food and adult food.
Sit down together as a family for meals. Eating together helps increase the intake of healthy foods, like vegetables and fruits.
Encourage your child to do some outdoor activity. Games such as soccer, tennis, and badminton are good physical exercises.
At least an hour of moderate physical activity is essential for kids to keep their body in good health condition.
Limit television viewing to no more than an hour per day. This time limit should cover activity on computer and game consoles.
Let your kids have enough sleep. Lack of sleep contributes to childhood obesity.
Finally, don't forget to consult your doctor. Some medical conditions can cause excessive weight gain in children.

Obesity is a preventable condition. So, act now and help your children have a healthy life.

Gastric bypass surgery

2012-03-20T20:57:00.001-07:00

Gastric bypass surgery is a type of operation done in morbidly obese people. In fact, it is one of the most common weight loss surgery performed in many parts of the world.

Gastric bypass is done when diet and exercise have not worked. Serious health problems related to obesity is other indication for this procedure.

Gastric bypass operation is not for everyone who is severely obese. You may need to fulfill certain criteria to qualify for this surgical procedure.

You may be selected for this surgery if you have tried to lose weight by diet and exercise, and if

Your Body Mass Index (BMI) is 40 or more.
You have serious obesity related problems and your BMI is more than 35.
Your body weight is more than 45 kg above the ideal body weight for your hight and sex.
And your age is between 18 and 65.

Facts about the procedure.

Normally food passes through the stomach and enters the first part of the small intestine called duodenum. The stomach acts as a reservoir. That means, when we eat all the food are stored in the stomach. This food is mixed with gastric juice and slowly released into the small intestine where most of the foods are digested and absorbed.

Gastric bypass surgery makes the stomach small in size. In addition, it makes food to bypass part of the small intestine. As a result, you feel full more quickly than when your stomach was its normal size. This significantly reduces the amount of food that you can eat each time.

Bypassing a part of the small intestine effectively reduces the absorption of food. This leads to loss of body weight.

Commonly performed procedure is called Roux-en-Y operation. In this, a small part of the stomach is used to create a pouch. This pouch is connected to the middle part of the small intestine called jejunum. So food will bypass rest of the stomach and upper part of the small intestine. See the diagram illustrating the path of food before and after the operation.

Passage of food before and after bypass.

Open versus Laparoscopic approach.

In open surgery, a large surgical incision is made on the upper part of the abdomen. The surgical team can directly visualize and work on your stomach and small intestine. This procedure is done under general anesthesia.

Laparoscopic operation is done with the assistance of a small video camera and several other thin instruments. The camera and instruments are inserted through small holes made on the anterior abdominal wall. The surgeon looks at a video screen and performs the operation.

Laparoscopic surgery has some advantages over open procedure, such as minimal scar, less chances of wound infection, fewer days of hospital stay, and low incidence of incisional hernia.

However, not all people are suitable for laparoscopic operation. Patients who have had previous abdominal surgery, and patients who are extremely obese may require open surgical procedure.

What is expected after the bypass?

The surgery will make your stomach smaller, so you will get full more quickly when you eat. The food will go into the jejunum (part of the small intestine) more quickly. This may cause abdominal discomfort or diarrhea.

After gastric bypass it is difficult to regulate the movements of food through the digestive tract. Food dumps too quickly into the small intestine. This condition is called dumping syndrome. Just after eating,you may feel abdominal cramps, nausea, vomiting, flushing, and palpitations.

These symptoms usually follow ingestion of foods that contain large amounts of sugar such as candy, soft drinks, cakes, and cookies. So it is not advisable to eat sweets after the operation.

Side effects.

The operative procedure is fairly safe. However, you should know some facts about the adverse effects that can follow the procedure. Here are some common long term adverse effects.

Dumping syndrome
Incisional hernia
Vomiting
Gallstones
Kidney stones
Iron deficiency
Osteoporosis

What and how to eat after gastric bypass?

Eat six small meals a day.
Avoid large meals.
Avoid raw sugar and sweet foods.
Cut food into tiny pieces and chew completely before swallowing.
Drink more water to prevent dehydration.
Eat fruits and vegetables that have plenty of vitamins and minerals.
Eat protein rich food like fish, lean meat, and nuts.
Your doctor may prescribe nutrition supplements.

Weight loss after surgery.

Most people lose about 3 to 4 pounds a week in the first year. Rate of weight reduction will decrease over time. Significant drop in body weight leads to improvements of medical conditions that are related to obesity.

Gastric bypass surgery alone is not a solution for obesity. You need to keep in mind the facts that you still need to follow proper diet and exercise programs.

You may like to read prevent childhood obesity.

Shop smart to fight obesity

2012-03-20T02:17:00.000-07:00

Making smart choices at the supermarket can help you fight obesity, and reduce your body weight.

Here are some tips for smart shopping.

Always have a shopping list. Prepare a list of items before going to the supermarket or grocery store. Always give priority to vegetables and fruits. Write the name of fruits and vegetables that you want to by. More than a half of your list should be filled with these items.
Buy whole grain cereals and wholemeal bread. They contain fewer calories and more fiber. Eating fiber rich foods is a good way to lose weight.
Choose trimmed milk or low fat milk. Do not purchase full cream or sweetened milk.
Select lean meat. Avoid buying meat that contain visible fat.
Choose skinless chicken breast. The skin of chicken contain lots of saturated fat.
Don't forget to buy fish on every visit. They are good source of proteins and omega 3 fatty acids. High protein meals will reduce your apatite.
Do not buy soft drinks and energy drinks. Most of them are loaded with sugar, which is the number one culprit. It is believed that consumption of fizzy drinks are a major cause of overweight and obesity.
Choose olive or canola oil. Think before buying butter or margarine.
Always read food labels carefully. A food item labeled as low fat may contain large amount of sugar. Similarly, sugar free items may have more fat. Check the calorie content of the food.
Discipline yourself that not to purchase cakes, muffins, and doughnuts.
Don't go shopping when you are hungry. It will make you to choose more unhealthy food.
Don't hesitate to buy spices and herbs. They contain fewer calories.
It is not advisable to take your children with you when going for grocery shopping. They will ask for things that usually contain lots of sugar. You will probably eat some of the sweets that you buy for your kids.
Don't forget to buy a weighing scale and a measuring tape. They are not only for measuring weight and abdominal circumference, but also for motivating you to lose weight.
Finally, avoid visiting McDonald's, KFC, or Burger King that will be located just opposite to the supermarket.

You may like to read obesity in children.

Drink more water to lose weight

2012-03-17T20:12:00.000-07:00

Drinking more water is an easy way to lose weight. Believe it or not, water is the cheapest and healthiest zero calorie drink. I am talking about pure water, not water containing fizzy drinks, which are a major cause of obesity.

Drink more water to lose weight.

Drinking water can help you to lose weight in several ways. First, it will replace other drinks which contain calories such as soft drinks and fruit juices.

Second, drinking more water will reduce your apatite. It helps fill your stomach, making you less hungry. Drinking water before every meal is a better way to achieve this benefits.

Obesity is not an inevitable condition. You can prevent it by simple lifestyle changes. The first step that you should take is having adequate amounts of water.

How much water do I need?

No single formula fits everyone. We lose water through breathing, sweating, urine, and bowel movements. The requirements of water vary, depending on the climate and the level of physical activity.

On average, the adequate intake is 3 liters per day for men and 2.2 liters per day for women.

Tips to drink more water.

Drink small amounts of water more frequently. It will help increase the intake.
When working at your computer, always have a glass of water and sip generously.
Make a habit of having a glass of water before each meal. In addition to hydrating, it will help fill your stomach.
Drink at least one glass of water after each meal.
Always carry a bottle of water with you.
Replace fizzy drinks and fruit juices with pure water because soda can make you fat.
Fill a jug with water and leave it on your table as a constant reminder that it needs to be consumed whenever needed.

Other health benefits of drinking more water.

It helps keep your skin healthy. You will look younger when your skin is properly hydrated.
It helps relieve constipation.
It helps have better digestion in the intestine.
Reduces the chances of getting urinary tract infections.
It is essential for proper functioning of the brain.

Are you suffering from overweight? Don't forget to drink more water to lose weight and feel smart.

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Obesity Facts

10 Unhealthy ways to lose weight fast

1. Taking laxatives

2. Taking water pills

3. Fasting for a few days

4. Skipping the breakfast

5. Avoiding fat altogether

6. Making yourself sick

7. Taking Thyroxine tablets

8. Avoiding healthy foods to lose weight

9. Too much exercise is unhealthy

10. Eating tapeworms is a weird way

Surgery is the most effective treatment for obesity

How does surgery help lose weight?

What are the different types of surgical procedures available?

Lap band surgery

Gastric bypass surgery

Sleeve gastrectomy

Am I eligible for surgical treatment?

Overweight makes arthritis worse

What is osteoarthritis?

How obesity makes arthritis worse?

Losing weight helps prevent osteoarthritis

Exercise helps control osteoarthritis

Drink water before meals to lose weight

How much water should I drink before meals to lose weight?

Is it suitable for everyone?

How much weight can I lose?

Very Low Calorie Diet: A Better Option to Lose Weight.

Who can take very low calorie diet?

How long should I be taking the special diet?

How much weight loss can I achieve?

Benefits other than weight loss

Who cannot take very low energy diet?

Beat obesity with better sleep

The relationship between sleep and obesity:

Health risks of obesity and overweight

How to become obese

Waist to hip ratio calculator

Waist To Hip Ratio Calculator

10 easy tips for maintaining a healthy weight

Obesity and diabetes

Key facts:

How does obesity cause diabetes?

Facts about calories

Some important facts about calories.

What are calories?

How many calories do we need?

Calories in food.

What is the link between calories and obesity?

How to figure out your BMI

Estimate your Body Mass Index at home using weight and height.

5 Reasons why people are obese

1. Fast food is the number one reason

2. People eat more sugar.

3. People are obese because they are lazy.

4. Too much stress in life

5. People have bad genes

Sleep apnea and obesity

Key facts about sleep apnea and obesity.

How obesity contributes to sleep apnea.

Symptoms and signs of sleep apnea.

Prevention and treatment.

10 Reasons why obesity is a bad problem

Waist circumference: How to measure it

How to measure waist circumference?

What is healthy waist circumference?

Does soda make you fat?

What does soda contain?

How does soda make you fat?

How to avoid soft drinks?

Some shocking facts about soda.

Fiber foods help lose weight

What is dietary fiber?

How does fiber help lose weight?

What should I eat to get more fiber?

Do I need to take fiber supplements to avoid obesity?

Some facts about high fiber diet.

Does sugar make you fat?

What are sugars?