How to Lose Weight : Reduce Obesity

Obesity is a term that means you have a body mass index (BMI) of 30 or higher. It makes you more likely to have conditions including:

• Diabetes

• Heart disease and stroke

• High blood pressure

• Osteoarthritis

• Some cancers

• Gallbladder disease and gallstones

• Breathing problems, such as sleep apnea (when a person stops breathing for short episodes during sleep) and asthma

• Gout

It is a condition in which a person has a harmful amount of body fat or an unhealthy distribution of body fat. It raises the risk of several serious health complications. Excess body fat puts a strain on the bones and organs. It also causes complex changes in hormones and metabolism and increases inflammation in the body.

How to Know that you are Obese? What are its Symptoms?

Obesity is diagnosed when your body mass index (BMI) is 30 or higher. To determine your body mass index, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. 

Body Mass Index
The BMI is one way to tell whether you are at a normal weight, are overweight, or have obesity. It measures your weight in relation to your height and provides a score. Below is the chart given that defined in short whether you are obese or not:

BMI	Weight status
Below 18.5	Underweight
18.5-24.9	Normal
25.0-29.9	Overweight
30.0 and higher	Obesity

Complications of Obesity Causes

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. All-causes of death (mortality)
2. High blood pressure (Hypertension)
3. High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
4. Type 2 diabetes
5. Coronary heart disease
6. Stroke
7. Gallbladder disease
8. Osteoarthritis (a breakdown of cartilage and bone within a joint)
9. Sleep apnea and breathing problems
10. Many types of cancer 
11. Low quality of life
12. Mental illness such as clinical depression, anxiety, and other mental disorders
13. Body pain and difficulty with physical functioning.

What is type 2 diabetes?

Type 2 diabetes is a disease in which blood sugar levels are above normal. High blood sugar is a major cause of heart disease, kidney disease, stroke, amputation, and blindness. 

Type 2 diabetes is the most common type of diabetes. Family history and genes play a large role in type 2 diabetes. Other risk factors include a low activity level, poor diet, and excess body weight around the waist. 

What kinds of cancers are linked to overweight and obesity?

Being overweight increases the risk of developing certain cancers, including the following:

• breast, after menopause
• colon and rectum
• endometrium (lining of the uterus)
• gallbladder
• kidney

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Why Lose Weight?

There are many reasons for losing weight:

1. Confidence and body image: People with excess weight or obesity may feel uncomfortable about their appearance.
2. Fitness: A weight-loss program that involves exercise can leave an individual feeling fitter, with more energy and stamina
3. Appearance: People may feel that if they slenderize, they're going to look more attractive, fitter, or healthier.
4. Fertility: Fertility treatment appears to be more practical in women with obesity and polycystic ovary syndrome (PCOS) if they lose some weight before treatment.
5. Overall health: Maintaining an appropriate weight can help to spice up overall health and forestall diseases like type 2 diabetes.
6. Specific conditions: Symptoms of apnea or type 2 diabetes, as an example, may improve or escape when an individual loses excess weight.
7. Sports competitions: In some sports, like boxing, a private may seek to manage their weight so they'll stay in their existing weight category.

Prevention Yourself from Gaining Weight

1. Whether you're in danger of obesity: Currently overweight or at a healthy weight, you'll take steps to forestall unhealthy weight gain and related health problems. Not surprisingly, the steps to forestall weight gain are the same because the steps to lose weight: daily exercise, a healthy diet, and a long-term commitment to observe what you eat and drink.

2. Exercise regularly: You wish to urge 150 to 300 minutes of moderate-intensity activity per week to stop weight gain. Moderately intense physical activities include fast walking and swimming.

3. Follow a healthy-eating plan: Target low-calorie, nutrient-dense foods, like fruits, vegetables, and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals on a daily basis with limited snacking. you'll be able to still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just make sure to settle on foods that promote a healthy weight and physiological state most of the time.

4. Know and avoid the food traps that cause you to eat: Identify situations that trigger out-of-control eating. Try keeping a journal and write down what you eat, what quantity you eat, once you eat, how you feel and the way hungry you're. After a long time, you ought to see patterns emerge. you'll plan ahead and develop strategies for handling these kinds of situations and stay au fait of your eating behaviors.

5. Monitor your weight regularly: Those who weigh themselves a minimum of once every week are more successful in keeping off excess pounds. Monitoring your weight can tell you whether your efforts are working and may facilitate your detect small weight gains before they become big problems.

6. Be consistent: Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays the maximum amount as possible increases your chances of long-term success.

Quality of life

Obesity can diminish your overall quality of life. 

• You may not be able to do things you used to do, such as participating in enjoyable activities. 
• You may avoid public places. 
• People with obesity may even encounter discrimination.

Other weight-related issues that may affect your quality of life include:

• Depression
• Disability
• Sexual problems
• Shame and guilt
• Social isolation
• Lower work achievement