What are the Health Risks of Being Overweight and their Remedies?

Being overweight or fat is having more body fat than is optimally healthy. Being overweight is especially common where food supplies are plentiful and lifestyles are sedentary. A healthy body requires a minimum amount of fat for the proper functioning of the hormonal, reproductive, and immune systems. The World Health Organization (WHO) estimated that nearly 2 billion adults worldwide, aged 18 years and older, were overweight. As much as 71.6% of the United States’ adult population aged 20 and over is considered either overweight or obese. Having overweight and obesity a great health problem, Siddha Spirituality of Swami Hardas Life System wishes that our valuable readers to avail of the benefits for well-being.

What is overweight Definition?

The term “overweight” is used in two different ways. In one sense it is a way of saying imprecisely that someone is heavy. The other sense of “overweight” is more precise and designates a state between normal weight and obesity.

The National Institutes of Health (NIH) now defines overweight in terms of the BMI which is a person’s weight in kilograms (kg) divided by their height in meters (m)squared. Since the BMI describes the body weight relative to height, it correlates strongly (in adults) with the total body fat content.

Overweight is a BMI of 27.3 % or more for women and 27.8 % or more for men, according to the NIH. OBESITY is a BMI of 30 and above, according to the NIH.

Why do people gain weight?

Many factors may cause weight gain and affect how much weight your body stores. When you take in more calories from food or beverages than you use up from physical activity and through daily living, such as sitting or sleeping, your body stores the extra calories. Over time, if you continue to consume more calories than you burn off, you will likely gain weight. Excessive weight gain may lead to overweight or obesity.

Who should lose weight?

Medical experts recommend that people who have obesity should lose weight. Most people who are overweight and have one or more factors that raise their chance for heart disease should lose weight. These factors include

• Diabetes Mellitus
• Prediabetes
• High blood pressure
• Dyslipidemia—high levels of LDL cholesterol, low levels of HDL cholesterol, or high levels of triglycerides NIH external link
• A large waist size—for men, greater than 40 inches; for women, greater than 35 inches

What is overweight and obesity?

Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health. Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m²).

Adults

For adults, WHO defines overweight and obesity as follows:

• Overweight is a BMI greater than or equal to 25; and
• Obesity is a BMI greater than or equal to 30.

BMI provides the most useful population-level measure of overweight and obesity as it is the same for both sexes and for all ages of adults. However, it should be considered a rough guide because it may not correspond to the same degree of fatness in different individuals.

For children, age needs to be considered when defining overweight and obesity.

Children under 5 years of age

For children under 5 years of age:

• Overweight is weight-for-height greater than 2 standard deviations above the WHO Child Growth Standards median; and
• Obesity is weight-for-height greater than 3 standard deviations above the WHO Child Growth Standards median.

Children aged between 5–19 years

Overweight and obesity are defined as follows for children aged between 5–19 years:

• Overweight is BMI-for-age greater than 1 standard deviation above the WHO Growth Reference median; and
• Obesity is greater than 2 standard deviations above the WHO Growth Reference median.

How overweight is classified?

The degree to which a person is overweight is generally described by the body mass index (BMI). Overweight is defined as a BMI of 25 or more, thus it includes pre-obesity defined as a BMI between 25 and 30, and obesity as defined by a BMI of 30 or more. Pre-obese and overweight however are often used interchangeably, thus giving overweight a common definition of a BMI of between 25 and 30. There are, however, several other common ways to measure the amount of adiposity or fat present in an individual’s body.

How to calculate Body Mass Index

Body Mass Index is a simple calculation using a person’s height and weight. The formula is BMI = kg/m² where kg is a person’s weight in kilograms and m² is their height in meters squared.

A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9. BMI applies to most adults 18-65 years.

What are the health risks of Being Overweight?

While the negative health outcomes associated with obesity are accepted within the medical community, the health implications of the overweight category are more controversial. The generally accepted view is that being overweight causes similar health problems to obesity, but to a lesser degree:

• Oligospermia and azoospermia

A 2016 review estimated that the risk of death increases by seven percent among overweight people with a BMI of 25 to 27.5 and 20 percent among overweight people with a BMI of 27.5 to 30. The Framingham heart study found that being overweight at age 40 reduced life expectancy by three years. Being overweight also increases the risk of oligospermia and azoospermia in men.

Katherine Flegal et al., however, found that the mortality rate for individuals who are classified as overweight (BMI 25 to 30) may actually be lower than for those with an “ideal” weight (BMI 18.5 to 25), noting that many studies show that the lowest mortality rate is at a BMI close to 25.

• Cancer

Being overweight has been identified as a cause of cancer, and is projected to overtake smoking as the primary cause of cancer in developed countries as cases of smoking-related cancer dwindle.

• Social discrimination

Psychological well-being is also at risk in the overweight individual due to social discrimination. However, children under the age of eight are normally not affected.

Mortality :

Being overweight has been shown not to increase mortality in older people: in a study of 70 to 75-year old Australians, mortality was lowest for “overweight” individuals (BMI 25 to 30), while a study of Koreans found that, among those initially aged 65 or more, an increase in BMI to above 25 was not associated with increased risk of death.

What are overweight Causes?

Being overweight is generally caused by the intake of more calories (by eating) than are expended by the body by exercise and everyday activity. Factors that may contribute to this imbalance include:

• Alcoholism
• Eating disorders (such as binge eating)
• Genetic predisposition
• Hormonal imbalances e.g. hypothyroidism
• Insufficient or poor-quality sleep
• Limited physical exercise and a sedentary lifestyle
• Poor nutrition
• Metabolic disorders, which could be caused by repeated attempts to lose weight by weight cycling
• Overeating
• Psychotropic medication e.g. olanzapine
• Smoking cessation and other stimulant withdrawal
• Stress

People who have insulin-dependent diabetes and chronically overdose on insulin may gain weight, while people who already are overweight may develop insulin tolerance, and in the long run develop type II diabetes.

What are the best treatments for Overweight?

The usual treatments for overweight individuals are diet and physical exercise.

Dietitians generally recommend eating several balanced meals dispersed through the day, with a combination of progressive, primarily aerobic, physical exercise. Because these general treatments help the most case of obesity, they are common in all levels of overweight individuals.

What are the best home remedies for the Overweight?

While weight loss should be the main aim for all overweight or obese individuals, it is also important to get balanced nutrition from the diet you are on. Most weight-loss diets completely cut off fats and carbohydrates from your daily meal. While limiting these nutrients is essential, completely avoiding them can harm your normal metabolism and body functioning.

So, which diet should you follow? What home remedies can help you to control your weight? What are the best supplements for weight loss? Find them here:

1. Lemon water with honey

Lemon water and honey are two of the most common ingredients found across kitchens in India. Each morning make a glass of lemon water and add 2 teaspoons full of honey into the water. Mix and drink it. Honey is known to be full of medicinal properties, and lemon helps in detoxing the digestive systems. All of these helps the body to let go of the excess fat and the effects are visible in just weeks. This is one of the simplest weight loss remedies at home.

2. Spices

Spices used in Indian foods often include hidden beneficial properties that many of us are unaware of. For instance, Methi seeds (fenugreek seeds) increase the metabolic rate of the body leading to fat loss. Carom seeds (ajwain) also help in the weight loss process. Black cumin seeds (Kala jeera) are great for fat loss around the belly and can aid in reducing the overall weight.

In order to simplify the process of consuming these, you can dry roast all of the mentioned spices together. Use a mortar and pestle to grind this mixture into a fine powder. Add this powder into a glass of water and drink it once each day. This is another simple yet effective home remedy to reduce weight.

3. Infused tea

You may not be aware of the fact that cinnamon greatly aids in reducing weight. The spice comes with internal properties that curb the sugar-cravings and also helps regulate the insulin level in the blood.

To prepare the honey and cinnamon tea, warm up a glass of water. Add two cinnamon sticks and a teaspoon of honey into the lukewarm water. Mix well and strain the mixture. Drink the cinnamon and honey-infused water on an empty stomach each morning. This will work wonders in case of your weight loss at home.

4. Raw garlic

Chewing two or more cloves of garlic every morning is very beneficial when it comes to weight loss. However, garlic has a very pungent smell and taste, which may put you off from it. Try to form a habit of chewing raw garlic even though it may be repulsive the first few times. Remember to brush your teeth well after you do this, as the odor of raw garlic can stay inside your mouth throughout the day.

5. Artificial sugars

If you want to reduce weight, try to restrict yourself to consuming these sugars only. This means that you need to cut down on sweets, ice creams, aerated drinks, and similar products. Instead of adding sugar into your foods, try to incorporate the naturally occurring sweetness in vegetables and fruits.

For instance, onions have a lot of sugar in them, which can be extracted by lightly sautéing them. Adding these sautéed onions infuses the entire dish with the natural sweetness from the onions. You do not need to add artificial sugar to such a dish. Other vegetables that are full of natural sugars include carrots and some pumpkins.

6. Stay hydrated

You might be surprised to know that something as simple as drinking sufficient amounts of water each day can be a very effective home remedy for weight loss. However, it is true that most people do not ingest enough water daily. They are either unaware of how much water needs to be consumed or they only drink when they feel thirsty.

A good way to judge the amount of water your body needs is to weigh yourself and divide your weight by the number 30. The resulting amount coincides with the amount of water you need. For instance, if you weigh 65 Kgs, then your daily water intake should be 65/30, which equals 2.16 liters.

7. Sleep for 8 hours

This is more of a lifestyle choice and not so much a home remedy. However, it is a simple step that everyone can follow with ease with a little bit of practice. Even though there are a million other activities that you would rather spend time on, try to squeeze in 8 hours of sleep each day. This is as essential as maintaining a proper diet when it comes to losing weight.

Sleep regulates the body’s functions and aids in proper digestion. It also helps to maintain the normal metabolic rate of the body, which is essential in shedding the excess flab from your body.  

8. Eat-in a small plate

Human psychology is a big reason for changes in our lifestyle. Like many other things, what we eat is also governed by the way our brain perceives the world around us. Believe it or not, but the size of your plate actually governs the amount of food that you are about to consume. If you are eating on a large plate, you have a greater risk of overeating.

This happens because the brain perceives the size of the plate as the amount of food that you need to eat. A larger plate holds a greater amount of food, while a smaller plate holds smaller portions. When you eat on a small plate, you are likely to feel full after eating less. Therefore, simply changing your bigger plate to a smaller one can be an effective way to reduce your weight.

9. Eat less at a time, but more often

This is a very interesting concept, one that has been studied and verified by researchers the world over. Rather than having 3 heavy meals, consume 6 lighter meals. This is beneficial as it prevents your stomach from ever being empty.

Dividing the meals in such a manner is also great to stop you from overeating. If there is a long gap between breakfast and lunch, you may feel famished and thus, indulge in a heavy meal during the afternoon. However, if you have a small meal in between breakfast and lunch, you are less likely to overeat during the lunch break.

10. Uncooked foods

While meat, chicken, and poultry should be consumed after they have been cooked properly, some vegetables provide added benefits when consumed raw. Tomatoes, lettuce, spinach, carrots, and corn are some of the most common vegetables that can be safely consumed in their uncooked state. You can try creating a salad out of all these ingredients and have it every day. Raw vegetables are a great source of fiber and can work wonders for your digestion. Proper digestion is vital for fat breakdown and weight loss.

However, while following this step, try to get your hands on vegetables that have been grown organically. Organic vegetables are devoid of insecticides and pesticides. These chemical ingredients can be quite harmful while consuming raw vegetables and fruits. This process is wonderful for those looking to lose weight naturally.

11. Chew the food

Chewing the food properly is essential for proper digestion and also to prevent one from overeating. Research conducted suggests that people who take their time while having a meal take in fewer calories, as compared to those who gulp down their foods without chewing them. Every morsel of food you eat should be chewed 32 times.

To understand the cause of this phenomenon, you have to understand why chewing food is necessary. Chewing breaks down the food into small pieces and along with the saliva, aids in digestion. The stomach takes a longer time to digest the food. This in turn causes weight gain to occur due to improper digestion.

Moreover, the longer you take to finish your food, the greater the chance that you will feel full after consuming smaller portions.

12. Whole-grain foods

Grains are a staple food in India. Not a single day goes by when we do not consume grains, either in their natural form or in the form of flours. Grains provide the maximum benefit when consumed in their whole form. Refined grains or refined flours (maida), on the other hand, are quite harmful and will likely increase your body weight.

Whole Grain flour (Atta) is much more beneficial since it contains a great deal of fiber along with carbohydrates. This fiber aids in the proper digestion and regulation of the bowel system. In the case of rice, try to consume brown rice, instead of the plain, white kind for the same reason.

13. Quit smoking

Cigarettes are essentially the worst enemy that you can have in your fight against excess weight. Smoking is one such activity that does not have any beneficial effects for your body, but you still engage in it. If you want to lose weight and lead a healthy life, start by putting out your cigarettes.

The nicotine in cigarettes makes you feel unhealthy and also deters you from hitting the gym or leading a fit life. So, stop poisoning your body with cigarette smoke and instead go for a jog or a walk every morning when you get up.

14. Stay stress-free

Stress and tension have become quite common in today’s world. Everyone seems to be rushing from one place to the other with a million tasks at hand.

Research has indicated that a stressed-out person has greater difficulty in losing weight than a relaxed individual.

How can you escape the daily stress of life? The best solution is to practice meditation and other breathing exercises. Regularly indulging in these practices can calm you down, while also helping you to attain your weight-loss goals. Breathing exercises are also a great way of maximizing oxygen intake, leading to further weight loss.

Another way to let go of your tensions and stress is to plan a family outing or vacation. Take these breaks each year, as they will make you feel rejuvenated and happy.

15. Consume yogurt

It is a common ingredient in Indian kitchens and is quite beneficial in its unsweetened and unflavored condition. As such, it includes all of the beneficial properties of regular milk, while excluding the excess fat.

Yogurt enhances the growth of healthy gut bacteria, which are essential for regulating the digestion procedure.  Apart from this, yoghurt intake also makes you feel full, without adding to the calories that you have consumed on that day.

16. Avoid a variety of crash diets

Crash diets are those plans, which ask you to fast throughout the day or live only on fruit juices. These are quite harmful to the body, as they encourage the body to eat away the muscle mass along with the fat.

Instead, try to eat normal foods that have less oil, sugar, and salt. Consume vegetables and fruits every day along with eggs, chicken, or meat. Maintaining such a lifestyle is enough to make you healthy and also keep off the extra pounds from your body.

These are some easy to follow home remedies to reduce weight. You should be able to follow these pointers quite easily and without having to spend exorbitant sums each month. However, in the end, the lifestyle you lead is your own choice. If you have gained weight in recent months, there must be a factor triggering this change. You have to find out what has caused the weight gain and eliminate it from your life.

Think of your body as a well-oiled machine that can only be maintained with the use of proper fuel. The more junk you put in, the more you are harming the entire functioning of the machine. The best way to go about weight loss is to create an achievable goal. Give yourself some time to achieve this goal. Measure your weight every couple of weeks to check whether you are on course to achieving your target. This will motivate you and help you to maintain a healthy lifestyle.

However, once you attain your goal, do not give up the lifestyle you have created or do not become complacent. Fitness and healthy living is a continuous process, but if you can achieve it, your life will be so much better. A healthy body is proof of a healthy soul. When you maintain your ideal body weight, friends and relatives will commend you on your hard work. Moreover, you will feel good about yourself and the way you look.

Conclusion :

So, try out these home remedies and tell us whether you benefit from them. If you think you cannot follow all of these tips, pick a few, and concentrate on those. You will surely notice the difference in your body after a while. To make things easier, create a routine in your daily life. Figure out how you can incorporate these home remedies into your daily routine, without taking too much time. As these are quite easy to follow, none of the tips should take you considerably longer to follow.

Reference:

• https://en.wikipedia.org/wiki/Overweight
• https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
• https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/definition-facts
• https://www.medicinenet.com/overweight/definition.htm
• https://www.diabetes.ca/managing-my-diabetes/tools—resources/body-mass-index-(bmi)-calculator
• https://www.medlife.com/blog/10-easy-home-remedies-reduce-weight/