Overweight is a risk factor for health problems like high blood pressure, diabetes, triglycerides and cholesterol, blocks in arteries, joint pain etc.
If you are already suffering from these problems and doctors advise for lifestyle modification, the issue is more important to you.
Do you want to change to improve your health. If you want you can change. This article is being developed to be of help in reducing the weight. It is based on personal experience as well as the science described in published papers and practices based on science recommended by various doctors and exercise specialists.
The overweight problem is a serious global level problem. 2 billion persons are overweight and good number of of them are suffering from one health problem or other. Better understanding of the reasons for overweight development and for reducing it can help them to maintain better health.
Weight reduction consultancy advice. Thane - #weightReduction
There is plenty of information available online. I am also sharing lot of information. If you want personal discussion, encouragement, clarification and personal support, you can contact me.
Narayana Rao @knoltweet https://twitter.com/knoltweet
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How to Reduce Weight.
Understand how many calories you are spending per day.
Understand how many calories you are taking in through food per day.
You have to take less than what you are spending in a day to reduce weight.
To create the gap, you can do exercises and increase spending. You can reduce food intake. Normally both routes are attempted. The solution is so simple. But in practice challenges arise. Only a small percentage of people are succeeding. 20% of the very serious effort making people are succeeding. You can be one of them. We can increase that percentage. Understand more and practice without giving up.
Reduction of weight from 81 kg to 60 kg - An Ongoing Effort - Now at 63 kg - Read.
How many calories are you spending in a day? Install Google Fit on your mobile and find out.
How many calories are you taking in food? Write a food diary and calculate calories in it.
What is normal calorie recommendation - 2000 per day for males, 1500 per day for females.
Please feel free to initiate discussion. Let us find answers through various sources.
What is overweight? What is obesity?
Overweight and Obesity are defined by a measure BMI.
BMI is weight in kg divided by square of height in meters.
Calculate your BMI using the website below.
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm
BMI above 25 is overweight. BMI above 30 is obesity.
For Asians BMI above 23 is itself overweight.
Exercises for Weight Reduction
Walk for 30 minutes a day
Walk for 40 minutes a day.
Walk 5000 steps a day,
Walk 10000 steps a day
Cycling
Swimming
Targets for Weight Reduction
Create a gap of 500 calories per day. You can reduce 0.5 kg per week.
Research on Weight Reduction - Health Problems Due to Overweight
2023
October 17, 2023
Research in Context: Obesity and metabolic health
The complexities of metabolism and body weight
Losing weight and reversing obesity might seem straightforward: eat fewer calories than you burn. But that’s not as easy as it sounds. This special Research in Context feature explores the many factors that affect the body’s metabolism and weight, some of which are difficult to control.
Losing weight and reversing obesity might seem straightforward: eat fewer calories than you burn. But many of us know that’s not as easy as it sounds.
“I think that most people overestimate how much conscious control we have, over long periods of time, over both the amount of food that we eat as well as the type of food that we eat,” says NIH metabolism researcher Dr. Kevin Hall.
https://www.nih.gov/news-events/nih-research-matters/research-context-obesity-metabolic-health
Uncovering Barriers and Facilitators of Weight Loss and Weight Loss Maintenance: Insights from Qualitative Research
Interesting information
Audrey Tay, Hannah Hoeksema, and Rinki Murphy
Spyridon N. Karras, Academic Editor
Nutrients. 2023 Mar; 15(5): 1297.
doi: 10.3390/nu15051297, PMCID: PMC10005538, PMID: 36904294
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10005538/
Ud. 2.1.2024
Pub. 1.1.2024
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