WEIGHT MANAGEMENT — TO AVOID ALL CHRONIC COMPLICATIONS

“Let exercise be your stress reliever not food” — Anonymous

The definition goes like this, ‘Weight management is the process of adopting long-term lifestyle modification to maintain a healthy body weight on the basis of a person’s age, gender and height.’

Basically, they are habits and practices that are developed to maintain a safe body weight and stress-free life.

Why should one care about managing weight??

Well, there are a number of reasons that can be listed. Let’s know the major ones. First.

1. Major causes of chronic complications. (Diabetes, Hypertension, Cardio-vascular diseases)

2. Psychological problems. (Depression, lethargy, low self-esteem)

3. Associated with complications of pregnancy.

4. Reduced life expectancy

5. Predisposition to other diseases. (Hyperlipidemia, surgical risk, renal problems, certain types of cancer)

Three ways to avoid these complications:

1. Nutrition — eating a healthy diet

2. Exercise — increasing physical activity

3. Lifestyle modifications — to maintain the desirable weight

Each of which will be discussed throughout this month. Yes. This is the first article on the weight management series. (Stay tuned to know more!!)

Textbook of Nutrition and Dietetics — Kumud Khanna

Lifestyle interventions for weight loss show effectiveness for the prevention of type 2 diabetes. Weight loss in patients with type 2 diabetes can decrease cardiometabolic risk and improve diabetes control.

What affects our weight?

1. Genetic factors — Of course, the genes. Obesity runs in family. The good news is that it can be modified.

Not the genes, but the weight-gaining process.

2. Psychological factors — Our mood swings (at times, mood — tsunamis) People are affected more by the taste and appearance of food, than hunger and satiety.

Tension, anxiety, fear, all other reasons to make a person, resort to food for emotional satisfaction.

3. Behavioral factors — I. Physical inactivity. II. Eating habits. III. Social aspects.

TVs & computers, typical desk jobs dominating lifestyles.

Nibbling in between the meals & eating at night due to insomnia.

The one that has become a fashion. Social pressures and needs of often eating out and attending parties (too much); leads to easy access to fast food outlets, excessive portion sizes, leading to excessive weight gain. Unnecessarily.

It is important to understand the effectiveness of weight-loss interventions for the prevention and treatment of type 2 diabetes.

Some tips to get hands-on managing weight:

1. Stay active. As much as possible. Keep moving, eg. Walk while you speak on phone. Easy?
2. DO NOT SKIP the breakfast. Have a healthy one daily.
3. Drink more water.
4. Eat whole foods & avoid processed ones.
5. Eat mindfully.
6. Have variety in your diet. There’s no need to stick to boring recipes.
7. Get cookbooks. Invest some time in cooking. (It kinda serves as self-time.)
8. Make time to plan your meals. It avoids, which ultimately leads to bad food choices. (Fast foods)
9. Decrease screen time. Choose enjoyable activities during leisure time.
10. Join a sport. Need to have to train like athletes. Just play.
11. Monitor yourself. Use journals, planners, or any book. Track your process. Write it down. Every time you lose track and each time you accomplish something.
12. Join weight management programs, build a support group.
13. Have long-term goals. DO NOT rely on FAD/CRASH DIETS. It’ll only harm you.
14. Set realistic goals & aim for a gradual change. Remember, you did not gain that much weight overnight; it’s ridiculous to even think of losing it overnight.
15. In case you need expert advice, feel free to make an appointment with a registered dietitian. For, they consider your current body condition before prescribing any diet or even a workout regime.
16. Choose right over easy. Healthy over tasty. (You do have an option of choosing something tasty that’s actually healthy)

Stay tuned to read more on how exactly can one achieve this!!

References:

1. Textbook of Nutrition and Dietetics — Kumud Khanna
2. Nature portfolio — Weight management: https://www.nature.com/subjects/weight-management
3. Healthline — Weight management: https://www.healthline.com/nutrition/weight-management
4. Cleveland Clinic — Tips to keep the weight off: https://my.clevelandclinic.org/health/treatments/17633-weight-management-tips
5. Springer Link — Weight Management Strategies for the Patient with Diabetes: https://link.springer.com/article/10.1007/s11886-021-01537-9