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The Health Effects of Overweight and Obesity
People who have obesity, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:1,2,3
--All-causes of death (mortality)
--High blood pressure (Hypertension)
--High LDL cholesterol, low HDL cholesterol, or --high levels of triglycerides (Dyslipidemia)
--Type 2 diabetes
--Coronary heart disease
--Stroke
--Gallbladder disease
--Osteoarthritis (a breakdown of cartilage and bone within a joint)
--Sleep apnea and breathing problems
--Many types of cancer external icon
--Low quality of life
--Mental illness such as clinical depression, anxiety, and other mental disorders,
--Body pain and difficulty with physical functioning
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
2. Keep a food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day.
They can also measure their progress by recording their weight on a weekly basis.
Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
People can also keep track of their body mass index (BMI) using a BMI calculator.
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as "empty calories" because they provide extra energy content without offering any nutritional benefits.
Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavor.
Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.
Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.
People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.
Planning food choices before getting to social events or restaurants might also make the process easier.
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