Obesity
Understanding Obesity: Energy Balance and Beyond
Obesity is the result of mismatch in energy intake vs energy spent by our body. When you consume more energy (through food) than what is utilized by the body to carry out daily activities, this excess energy gets converted to fat and muscles, resulting in increased weight.
To manage weight effectively, it’s essential to understand the factors that influence energy requirements, including height, age, physical activity level, metabolism and health conditions like thyroid, diabetes, pregnancy, etc.
Daily Energy Needs
For a 5.5 ft tall male:
1700-1900 Kcal
For a 5.5 ft tall female:
1600-1750 Kcal
It is not only excess intake of calories increase weight but health conditions like thyroid, diabetes, pregnancy, etc alters energy expenditure rate (BMR) thereby causing weight gain.
Weight Reduction Debunking Common Myths
It’s essential to be aware of potential pitfalls that can harm your health. Here are some weight reduction short cuts to avoid
Myth: Eating less food means consuming less energy.
Reality: Different foods have varying energy levels. Quantity of food should be decided on calorie content of the food consumed.
- 100g cucumber: 16 calories, 0g fat
- 100g peanuts: 560 calories, 40g fat
Myth: Heavy exercise is the key to weight loss.
Reality: While exercise helps, it's not just about intensity. Increasing Basal Metabolic Rate (BMR) through lighter physical activities and consuming BMR-boosting foods can be more effective.
Myth: Spot reduction treatments are effective
Reality: Artificial spot reduction weight loss treatments can be ineffective and even harmful if you don’t address the root cause of obesity. It’s essential to address the underlying reasons for your weight gain before seeking treatment.
Myth: Hunger suppressing plant extracts are safe.
Reality: Be cautious of these supplements, as they may have adverse effects or interact with medications. Always consult a healthcare professional before using any new supplements.
Myth: High-protein diets are always safe for weight loss.
Reality: If you have elevated uric acid levels, avoid high-protein diets, as they may increase the risk of kidney failure and osteoporosis. Prioritize balanced nutrition over quick fixes.
Myth: Obesity pills are a magic solution.
Reality: Don’t rely solely on weight loss pills without reducing your food’s energy levels. Sustainable weight loss requires a combination of healthy eating habits and lifestyle changes.
Myth: Fasting is an effective weight loss strategy.
Reality: Fasting is not a recommended weight loss strategy, as it can lead to nutrient deficiencies, decreased metabolism, and other health issues. Aim for gradual weight loss through balanced eating habits.
Healthy Weight Loss Guidelines
- Aim for a gradual weight loss of 4-6 kg per month
- Focus on changing the quality and quantity of food
- Prioritize whole, nutrient-dense foods over supplements and quick fixes