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Try to manage your weight before it creates any mess

Try to manage your weight before it creates any mess

Manage your weight before it’s too late!

The heading of this post hopes to inspire a sense of urgency in people about the immense significance of weight management. No matter what your current weight is, it’s important be aware of your body mass before it escalates into serious health issues. Yes, you heard that right! Normally, people believe that excessive weight gain in and of itself is the only problem, however, having a high weight is often only a symptom of and risk factor for many other diseases that must be addressed.

What is weight management?

Now that we have sparked your intention, let’s discuss the basics of weight management. Weight management is defined as the process of adopting a long-term healthy lifestyle to maintain a normal body weight based on a person’s sex, age, and height.

There are many various methods possible to manage weight, however, the top two preferred ones include:image

Why is maintaining a healthy weight so important?

Keeping a healthy weight is the key to protection from long-term life-threatening diseases like blood pressure, diabetes, stroke, and much more. Furthermore, you would be happy to know that maintaining a healthy weight can add on years to your life. This encourages many people to go the extra mile in practicing a balanced and healthy lifestyle.

The key behind this idea is essentially to swap more and eat less. Avoid being sluggish all day long and munching aimlessly. Similarly, not eating enough healthy food and having weight below the range is also a problem. Being underweight isn’t taken as seriously as being overweight, however, this can deplete your body of its resources over the long term. Thus, in this case, the body is unable to support its metabolism in a normal and healthy way.




heart disease and chance of stroke

Muscle loss




Nutritional deficiencies


A drop in metabolism




What are the reasons that cause rapid weight gain or loss?



Medications: ex. for seizures, diabetes mellitus, high blood pressure, depression, and psychiatric disorders

Muscle loss


Overactive thyroid

quitting tobacco products initially causes temporary weight gain

Rheumatoid arthritis

Polycystic ovary syndrome

Type 1 diabetes

Heart failure (fluid retention)


Kidney problems

Inflammatory bowel disease


Chronic obstructive pulmonary disease

Thyroid disorder


Cushing’s syndrome


Acromegaly (overproduction of growth hormone from the pituitary)



To what extent can weight gain or loss be healthy?

This is something that most people aren’t aware of so they tend to worry much about. They fail to figure out their actual bodily needs and focus on the numbers. Talking about weight gain however, for example, if you are about to turn 21 and have not attained more than 10 pounds, you should keep up with that and try to maintain it by eating healthy and exercising frequently.

This is because most adults between the age of 18 and 49, gain 1-2 pounds of weight every year. Therefore, stopping this persistent weight gain should be your top priority. Doing so can prevent you from developing many chronic diseases.

According to the Nurses’ Health Study and the Health Professionals Follow-up Study, middle aged men and women, who gained 11-22 pounds after entering into their 20s were 3x more prone to develop heart problems. Another analytical study highlighted that weight gain after menopause can multiply the risk of breast cancer.

Now, we reach the next phase of weight management. Most people who are unaware of the medical facts strive to lose weight in the wrong ways. For example, crash diets, although very popular and portrayed as ideal, is not the correct way to go about your weight loss journey as it simply deteriorates your body from the inside out.

At the initiation point, rapid weight loss is normal. During this period, the weight you lose is simply from the water in your body weight. When you start consuming fewer calories, your body starts burning more and it starts dipping into your body’s energy stores that are made from glycogen.

After this period, if you pressurize yourself to drop more and more weight by reducing your caloric intake, it creates a mess in your body. Ideally, your weight loss must stabilize at 1 to 2 pounds per week.

Furthermore, if you are already very lean, you should focus on increasing your weight to the normal level. This is very important as failing to do so can disturb your hormonal functions. Gaining weight through the appropriate methods is equally as important. Simply binging on soda and donuts may help increase your weight however, it will destroy your body gradually. If you are underweight, building balanced muscle mass is preferred rather than belly fat. Additionally, aim to focus on a 300-500 increased calorie intake per day. Doing this steadily will allow you to manage your weight gain in a healthy and normal way.

Foods that help to manage weight



Nuts: Almonds, walnuts, macadamia nuts, peanuts


Dried fruit: Raisins, dates, prunes, etc.


High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.

Dark Chocolate

Fats and oils: Extra virgin olive oil and avocado oil.

Pureed Vegetables: pureed cauliflower and zucchini

Grains: Whole grains like oats and brown rice.

Eggs and sausages

Meat: Chicken, beef, pork, lamb, etc.

Nuts: a small handful of almonds, peanuts, walnuts, or pecans.

Tubers: Potatoes, sweet potatoes, and yams.



Should medicines be used for weight gain or loss management?

The U.S-FDA has approved the following drugs for  long term weight loss:

  • Bupropion-naltrexone 
  • Liraglutide 
  • Orlistat 
  • Phentermine-topiramate 

Most of these drugs work by offering an artificial feeling of fullness. Orlistat works by decreasing fat absorption. Although losing weight with medicines is not ideal, you can still use them with the prior recommendation of a physician or pharmacist.

As far as weight gain is concerned, ideally, you should not use any medicine for this purpose. This is because it can cause harm to your normal body functions simultaneously. In third-world countries like Pakistan, practicing steroid intake is very common. This must not be appreciated or encouraged at any level. In any case, you may discuss your weight management plan with your physician or pharmacist to stay safe from a greater health issue.

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