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Try to manage your weight before it creates any mess

Try to manage your weight before it creates any mess

Try to manage your weight before it creates any mess

The top heading demarks that why weight management is significant. No matter if you are lean or heavy, you should notice it before any disease knocks on your door. Yes, you heard it right! Normally, it is considered that excessive weight gain is the problem only but, the reality speaks louder than losing weight out of the range is also an issue that must be addressed.

What weight management is?

As we have already got your attention in this regard, let's discuss weight management. First of all, weight management is the whole process of adopting a long-term healthy lifestyle to maintain body weight based on a person’s sex, age, and height.

There are so many methods to manage your weight but the two preferred ones are:

Why maintaining a healthy weight is important?

For sure, it is important to keep up with a healthy weight. It is the key to save you from long-term life-threatening diseases like blood pressure, diabetes, stroke, and much more. Moreover, you would feel optimistic to know that you can add on years to your life if you maintain a healthy weight. So why not go a little extra mile and add years to your life!

The basic key behind this idea is 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. Usually, people don’t take it seriously, but for sure, your body is depleting out of its resources. In such a case, it can not support the metabolism as perfectly as in normal ways.

 

WHAT EXCESSIVE WEIGHT GAIN CAN DO?

WHAT EXCESSIVE WEIGHT LOSS CAN DO?

Heart diseases and the chance of stroke

Muscle loss

Diabetes

Gallstones

Cancer

Nutritional deficiencies

Asthma

A drop in metabolism

Infertility etc.

Infertility etc.

 

So now, as you have got the basic idea about weight gain and loss in parallel view, let's move ahead.

What are the reasons to gain or lose weight rapidly?

COMMON REASONS TO GAIN WEIGHT

COMMON REASONS TO LOSE WEIGHT

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

Muscle loss

Insomnia

Overactive thyroid

Quitting tobacco products initially gains weight

Rheumatoid arthritis

Polycystic ovary syndrome

Type 1 diabetes

Heart failure (fluid retention)

Depression

Kidney problems

Inflammatory bowel disease

Cirrhosis

Chronic obstructive pulmonary disease

Thyroid disorder

Endocarditis

Cushing’s syndrome

Tuberculosis

Acromegaly (overproduction of growth hormone from the pituitary)

Cancer

 

Up to which level, your weight gain and weight loss could be healthy?

This is something that most people are worried about. They fail to figure out their actual bodily needs. If we talk about weight gain, 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 promptly.

This is because most adults between the age of 18 and 49, gain 1-2 pounds of weight every year. Therefore, stopping the weight gain must be your top priority. This cans ave you from developing many chronic diseases.

According to the Nurses’ Health Study and the Health Professionals Follow-up Study, men and women in middle age, who increased 11-22 pounds after entering their 20s are 3x more prone to develop heart problems. One more analytical study highlighted that gaining weight after menopause can multiply the risk of breast cancer.

Now, the next phase begins. Most of the people who are unaware of the medical facts strive even harder to lose weight. Doing a crash diet is not the right way to lose weight either. It simply deteriorates your body inside out.

At the initiation point, the rapid weight loss is even normal. During this period, the weight you lose is simply the water weight. When you start consuming fewer calories, your body starts burning and it starts dipping into the energy stores that are the glycogen. The story seems to be found here.

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 every week.

Also, if you are already very lean, you should gain weight up to the normal level. This is evenly important. Otherwise, your hormonal functions may get disturbed. Gaining it with the right steps is very important. Simply binging on soda and donuts can help you gain weight but will destroy your body gradually. If you are underweight, building balance muscle mass is important rather than belly fat. First of all, try to fix your aim for around 300-500 calories over your maintenance level. Steadily, you can easily manage your weight by this.

Food that helps to manage weight

FOOD THAT HELPS TO GAIN HEALTHY WEIGHT

FOOD THAT HELPS TO LOSE HEALTHY WEIGHT

Nuts: Almonds, walnuts, macadamia nuts, peanuts,

Beans

Dried fruit: Raisins, dates, prunes, and others.

Soup

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 Sausage

Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.

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

Tubers: Potatoes, sweet potatoes, and yams.

Yogurt

 

Should medicines be used for weight gain management or weight loss management?

U.S-FDA has approved the following drugs for weight loss in a long run:

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

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

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

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