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Is There A Tested Way of Losing Weight?
 

In 2008, 1.5 billion adults aged 20 and above were overweight, and of these, more than 200 million men and nearly 300 million women were obese, according to the statistics provided by the World Health Organization (WHO). In the United States, two-thirds of adults are either overweight or obese, and childhood obesity has tripled in the past 3 decades.

The so-called obesity epidemic used to be a problem for developed countries. But with the growing economy and shift in lifestyle, many developing countries are also facing similar problem now.

Obesity and overweight not only affect the body contours but also bring along many ailments including cancer, heart disease, hypertension (high blood pressure), stroke and Type-2 diabetes. As such, economists have accused obesity and overweight for posing burden on the national economy.

Researchers from George Washington University reported on September 21, 2010 that the annual cost in the United States of being obese is US$4,879 (S$6,506) for a woman and US$2,646 for a man, after adding things like employee sick days, lost productivity and even the need for additional gasoline. In comparison, the cost of being overweight is much lower: US$524 for women and US$432 for men.

Fortunately, overweight and obesity can be prevented. People just need to know how!

People gain weight because of many reasons, including lack of sleep, stress and medications. Most women can have weight gain as a result of menopause. Some medical conditions like hypothyroidism (deficiency of thyroid hormone) can cause a person to put on weight, too.

In general, unhealthy diet and lack of physical exercises are often quoted as the main culprits behind the obesity epidemic. Therefore, a sensible diet combined with physical exercise would still be the best way to lose weight and maintain good health.

First of all, people should cut down their intake of calories. A person’s weight depends greatly on the number of calories consumed, how much of those calories stored, and how much of those burnt up. The person’s genetic makeup, level of physical activity and resting energy expenditure (the number of calories burnt while at rest) determine the balance of calories stored and burnt. If the person consumes more calories than he or she can expend, he or she will certainly gain weight.

The next thing one can do is to eat the right food. If possible, people should opt for diet rich in fruit and vegetables and low in fat. People who have to eat out frequently because of their lifestyle can still eat well if they can follow some steps.

For instance, they should avoid foods that are fried, and they should pick balanced meals that include nutrients from various food groups instead of single dish meals that are made up of mainly of one group. Coffee or tea should be taken without condensed milk or with less sugar. Desserts should be consumed as little as possible.

Last but not least, people should exercise regularly. For example, they can do regular aerobic exercises and weight training. Aerobic exercises (such as jogging and cycling) need energy produced by the body using oxygen, while weight training requires energy produced by the body without using oxygen.

People should exercise at a moderate intensity, meaning they can still speak briefly with a raising heart rate, for 30 minutes a day and 5 days a week. Or they can choose to exercise at a high intensity for 20 minutes a day and 3 times a week. People can also do a combination of both.

However, people should raise the exercise intensity gradually and if necessary, they should do it with the supervision of trainers. People with medical conditions should consult a trained physiotherapist and doctor before starting exercises so that they would not injury themselves.

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