Being beautiful is a common human desire. Given the choice majority of us like to be seen as ‘slim’ or ‘fit’ and not obese. Some people are so blessed to stay slim all their lives and are perfectly healthy that way. For others, losing weight perpetually poses a major challenge even if they are very disciplined. For most guys, transforming your Buddha belly into a sexy set of six-pack abs sounds impossible, especially those who past their mid-life. As for most women, putting on the extra pounds is dreadful. The ugly sight of love handles and flabby thighs is a turn-off. Conscious efforts like exercising and strict dieting can bear little or no result for them. This perceived failure to lose weight is a big disappointment and dent their self-esteem. In no time, they may lose total hope and revert back to unhealthy lifestyle.
In recent times obese individuals are increasing rapidly, and estimated to form 1/4 of the global population. Recent statistics showed as much as 64% of the United States’ adult population is considered either overweight or obese, and this figure is still rising over the last four decades. Taking the top slot is her neighbour, Mexico with 73% of the population in the obesity zone.
For aesthetic and health reasons, most of us are working hard to shed that extra pound whenever possible. However, it is crucial to lose weight the right way in order not to jeopardise our health.
OBESITY vs OVERWEIGHT
Before going any further, let us make a distinction between ‘
obese’ and ‘
overweight‘. An overweight condition refers to an excess of
total body weight whilst obese refers to an excess of only
body fat. It is possible to be overweight without being obese as in the case of a bodybuilder with large muscle mass (muscles are heavy). It is also possible to be obese without being overweight as in the case of a sedentary worker with an excess of body fat and low muscle mass.
The social stigma for an obese and overweight individual is usually negative - associated with laziness, disgust, slovenliness, greed and gluttony. Finding a job, a relationship or physical task can be demanding, not to mention the health challenges to overcome.
Unlike the past where poverty was associated with thinness and obesity with wealth, most overweight and obese people today usually occupy the lower rungs of the economic ladder.
Though people with normal weight are not into such stress, they can be unhealthy without their knowledge too. Unhealthy lifestyle, of which poor diet is the main culprit can easily push one into the ‘obese’ category.
Risks of Obesity
+ Obesity causes traffic jam in the body, increasing the risk of colon cancer, breast cancer, uterine cancer, pancreatic cancer, gall bladder cancer, liver cancer etc. Overweight women have 2 times more risk for the endometrial cancer than those with normal weight. Obese men face a 50% chance of getting colon cancer over those with normal weight. Also research found those with are obese tend to have poorer immunity.
Statistics showed that 1/3 of all deaths is correlated to obesity.
+ Clinical studies showed that cardiovascular risk is increased by 20% when men put on 10% of their ideal weight and can expect an increase in the risk of high blood pressure, high triglycerides and high blood glucose.
+ Another serious problem arising is degenerative arthritis caused by more weight placed on the legs to carry. The knee joints experience a weight load of 3-4 times more than their body weight on walking. Half of the pain can be relieved if the patient cared to lose weight. Every half a kilo you shed, you alleviate the pressure on your knees by 2 kilos. Not only the joint pain is reduced, there should be an improved range of motion and reduction of demand on nearby muscles to provide stability.
What should be your waistline?
As a guideline, the waistline for men should be under 90cm and 80cm for women. With every 1cm increase in waistline, the risk will increase 3% for cardiovascular disease, 2-4% for diabetes and 6% for hypertension. Those with high waist-hip ratio have 4-6 times more risk of suffering chronic metabolic disease, especially Type II diabetes.
Using BMI measurement (take weight in kg divide by the square of height in metres), the healthy range of 18.5 to 24 is hard to maintain with our affluent lifestyle and advancing age. Those in the range of 27-30 have a 2 times higher risk of suffering with diabetes. Those with 30-35 are 5 times more at risk and above 35 have a 10 times greater risk. Clinical studies showed that diabetic patients can improve the condition of blood glucose and pressure by reducing 5% of their body weight.
Beware of fats hidden beneath the muscles not visible and cannot be felt by pinching our belly can pose a major health threat with accompanying diseases like heart failure and diabetes. Unlike subcutaneous fat which shows as flabbiness, visceral fat builds up and wraps itself protectively around the spinal cord and vital organs in the midsection of our anatomy from external shocks. However, too much can cause respiratory failure and cancer. Whenever this fat is being broken up, fatty acids are being released into the bloodstream and on reaching the liver, it is being metabolised into cholesterol and can form a plaque that block the arteries or develop diabetic condition.
What is weight gain?
Weight gain can result from an increase in body fluid, muscle mass or fat.
- An increase in body fluid can come from medications, fluid and salt retention, intravenous fluid infusion, renal or heart failure.
- An increase in muscle mass occurs with exercising.
Losing weight should not be at the expense of loss of normal body fluid or muscle mass with little change in body fat, especially by dieting only. Gradual muscle loss is unhealthy as it is a catalyst for a host of other age-related biomarkers – drop in metabolism, increased body fat, declining aerobic capacity, reduced blood sugar tolerance and osteoporosis. In other words, when you lose weight due to muscle loss instead of fat loss, expect to see an acceleration of the aging process.
- For majority, an increase in body fat is attributed to poor diet or lack of exercise as the body converts muscle to fat. Note that 3500 calories yields one pound of fat over time. Our discussion is structured around how to lose weight in term of fat.
How is weight gain?
Gaining weight is so easy. Losing weight can also be a simple task. Most of us need to take only 1800 calories for normal bodily functioning. If we can eat fewer calories, the body will retrieve from the store to burn as energy. Sounds easy, but tough right?
Inflammatory chemical messengers known as
cytokines are found in fat cells, and can be caused by chronic stress, excess consumption of junk food, inadequate sleep, fungal infection and overloading of toxins. Its presence prevents the body’s cells from responding to insulin. When the insulin receptors of our cells become resistant to insulin, the glucose in our blood cannot be stored in cells for energy use. Instead it is converted into fatty acids and stored as fat. It is worsened with fat cells also generating cytokines, further increasing insulin resistance.
Though inflammation can be linked to uncontrollable factors like certain gene variants, controllable ones like foods that promote inflammation can be avoided. Basically, foods loaded with sugar, saturated fat and most types of processed foods are bad. That is why there is an urgent need to switch to more natural whole foods, such as fresh fruits, vegetables and whole grains.
In America, more than U$60 billion are spent every year on soda pop. The late Dr. Robert C. Atkins believed that the heart disease epidemic started after Coca Cola was invented. Many more billions of dollars are spent annually on ‘bankrupt foods’ like ice cream, cookies, candy, gum, doughnuts, pies, pizza, bagels, potato chips, french fries, chocolates and frozen yogurt. These popular junk foods contain more than half of the calories over its original form with the extra substances. The common substance found in these products is carbohydrates, which turn into sugar, and overloading can cause havoc in the body over a prolonged period. Mind you, the calorie count due to sugar added to your apple juice can be more than that of the Coke!
How to reduce weight??
(1) POPPING PILLS?
++ Wrong approach
The slimming industry is a money spinner worth billions of dollars. There is no one full-proof method of bringing down one’s weight forever as our genes determine our body shape and mass.
Medical researchers do not believe there is a miracle drug that can do the job without causing side effect. From mild symptoms of breathlessness to more serious complications like seizures and deaths, is slim chance to slim down effortlessly with drugs without unpleasant consequences.
Watch out those slimming products displayed over the counter such as fat burners, appetite suppressants and energy boosters that claimed almost instant results without the accompanying side effect of drugs. The truth is that some of these medications are not sold as drugs but food supplements instead to put off fear of buying them. Also, most Health Authorities do not regulate or control food supplements. Look at the label and you notice the ingredients are not clearly spelled out, safety and efficacy profiles are missing too.
In Singapore, our Health Authority has discovered some slimming products being adulterated with synthetic drugs, including fenfluramine, thyroxine and ephedrine, to increase their effectiveness. For instance, ephedrine is labeled as ma huang or ephredra, while caffeine is listed as guarana or kola nut. Both are known to cause hyperthyroidism (swelling of the thyroid gland), nervousness, dizziness, altered blood pressure and heart palpitation, and worst cases, heart failure, stroke, seizures and deaths. Fenfluramine is a controlled drug under the Poison Act as it can cause heart valve disorders when taken together with other slimming drugs like phentermine or dexfenfluramine. Be careful with taking such drugs even under doctor’s prescription as over-dosage can cause minor to massive damage to the body.
What happened is that consumers taking over the counter slimming products do see fast results but this can be explained by the sudden loss of body fluids but do not deliver permanent, long-term efficacy. The danger of starving the body leading to inadequate nutrient intake can end up being malnourished. Some slimming tea can drain the body of important nutrients too.
++ Right approach
The first prerequisite for maintaining an ideal weight is to ensure that our thyroid hormone is keeping our metabolism in an optimal state. To augment the optimal diet with high levels of antioxidant supplements, including vitamins A, D, E and K. Large amounts of vitamin C and brewer’s yeast are for the benefits of the B complex vitamins and minerals necessary to improve metabolic rate.
Chromium has been extensively used for weight management as it can help to increase muscle mass, decrease body fat and promote weight loss. It is known to suppress appetite and reduce sugar cravings through its ability in regulating blood sugar levels. At the same time, it also helps to metabolise glucose and fatty acids more efficiently within the body, resulting in increases in fat loss and promotes a gain in lean muscle tissue to remove the excess body fat and weight.
Having said that, taking the right type of chromium supplement is crucial since organic and organic chromium have different bioavailability. Among the few forms of chromium supplement, most of the scientists proposed chromium yeast as the safest form. Organic form is readily absorbed whilst the inorganic form is toxic and can cause impairment of gastrointestinal, liver and kidney functions.
(2) CRASH DIETS?
Eating merely fruits and vegetables? Eating only fatty foods without carbohydrates? Strictly Atkins diet – only proteins? What comprises a good diet to reduce weight fast?
Most experts claimed that as long as one attempts to reduce calorie intake, weight should be reduce appropriately. So a crash diet program should go well with fast weight reduction. In most instances, this result in loss of water content in the body, and the skin becomes dry and loses elasticity. Repeated crash dieting is detrimental to health especially if quick weight loss tends to come back rapidly. The following weight gain often results in rising cholesterol levels, and can damage the vital organs and develop gallstones (alternating with too little or too much food for the biles to process).
A slow and steady approach yields more lasting result as the body is given time to adapt. In fact, it takes a good 6 weeks for it to adjust and re-learn new metabolic pathways in diet changes. Also, understand how different foods are being processed by the digestive system.
+ Fat digestion is simplest as it tends to be readily stored for vital cellular function. This is suspected to be a survival tactic brought down by our long ancestors to store food for energy as food is not easily available then. Advice is not to take fatty food in the evening when metabolism is running low due to lack of physical activity.
+ Proteins need much more energy to be digested and thus reduce the calories as well. Carbohydrates is in between both. A rough calculation of 1600 calories of chiefly protein will shave off 80 calories even without any exercise done. Protein can increase our metabolic rate by as much as 30% and help to balance the release of insulin by prompting secretion of the pancreatic hormone glucagon. Protein-induced glucagon mobilises fats from the tissues (we have about 30-40 billion fat cells in our body) to which it is stored, thus aiding in weight loss. However, taking high protein can produce a state of ketosis (a process where the body burns fats for fuel) due to the absence of carbohydrates. Vital electrolytes, especially potassium, can be dangerously depleted that can lead to heart attack. Excessive ketones accumulated can cause blood acidity, leading to coma or death.
+ Taking more fibres also helps to prolong travelling time of food down the digestive tract and reduce the hunger pang. Blood sugar level is under better control and can prevent constipation too. Oatmeal is a low glycemic index carbohydrate with a rich source of fibre and thus helps to prevent insulin and other diabetic complications. Also consider adding chilli and hot peppers, known to contain capsaicin, which can raise metabolism by as much as 25%.
The trick is not to cut off carbohydrates or fats, but balance our diet with calorie restriction. A healthy diet program comes with sufficient quantity and variety of macro-nutrients (carbohydrates, proteins and fats) and micro-nutrients (vitamins and minerals) to support lean mass while accelerating fat loss.
Eat a well-balanced diet to include protein: eggs, milk, meat, chicken and fish. Carbohydrates should be in the form of whole grains, vegetables, salad greens, berries and fruits. Needed fats are essential fatty acids and monounsaturated oils, like olive oil and fish oils. Round out the diet with fibres from nuts, seeds and legumes.
Get rid of food loaded with trans fats eg. cookies, pastries and cinnamon buns.
Often missed is yogurt that contains abundant healthy bacteria vital to increasing production of intestinal hormones to enhance satiety and decrease hunger. Such bacteria helps to raise the body’s metabolic rate to clear toxins and fats faster.
For better result, you may like to practise eating food in the right order. By taking in a small amount of protein eg. fish, chicken breast, beans and eggs first, it helps to suppress your appetite and stabilise blood sugar as proteins are slower in digestion than carbohydrates. Save the fresh fruit for the end of the meal as a dessert. This is to prevent the blood sugar from spiking that can cause insulin release and leads to fat storage.
Also never miss your breakfast. After a night without food, the body craves for some. By depriving this feed, the metabolism is retarded, low blood sugar and pangs of hunger drive the body to take it higher quantity upon the next chance. Likelihood of taking the wrong types of foods is thus high. Having food 5 hours apart is ideal for keeping energy level stable. In addition, calories are burned off easily in the day than night.
Based on illustrated picture, the meal to go along with timing to achieve better slimming results should be:
** breakfast – fats and protein (take longest to burn and sustain appetite)
** lunch – carbohydrates (raises serotonin and boosts energy level)
** dinner - light best with easily digestible foods including soluble fiber
(3) EXERCISE!
Mention exercise and most people give the excuse “no time”. Those who bother to do it develop the habit and those who do not, avoid completely or do little. Regular exercisers feel uneasy if merely stopped for few days without doing. To them, is a habit hard to break. If one can carry on an exercise regime for 6 months, there is high probability interest can be sustained for longer period of time. Best advice is to combine fun with exercise. Another preferred choice is to pick a convenient spot to facilitate regular exercise. Do not restrict exercising to only outdoor as weather condition may not permit at times. Riding stationery bike and treadmill running while watching our favorite tv program is good for those who complain no time.
Our body stem cells that are developed into bone, muscle or fat cells cannot function properly if they are engulfed in a sea of fats. A workout exercise lasting 30 minutes each day can help to accelerate the burning of fats.
By gaining more muscles, the metabolic rate rises correspondingly. More calories are required to maintain muscle tissues than fat tissues. Obese people tend to have less than normal metabolic rates, making weight losing all the more difficult to accomplish. Hence, doing routine exercise can expect to achieve fat reduction and leaner muscle tone.
(4) OTHER LIFESTYLE CHANGES*
+ Control stress well
Feeling
stressed out all the time, whether due to anxiety, grief or anger. Stress causes our body to react by producing certain chemical substances, such as the hormone
cortisol. This hormone increases the body’s tendency of storing fat, especially around the abdomen, which is responsible for many serious health problems. Hence, eat when relaxed and not distracted or rushing off so that the food can be properly digested.
+ Sleep well
A lack of sleep can decrease metabolism and cause problems with rise in insulin levels. Research carried on a group of students preparing for exams who were deprived of sleep for a week showed most suffering diabetic condition later.
If you are chronically sleep-deprived, your body’s hormone levels can be imbalanced, causing increased hunger and appetite, while decreasing satiety so that you do not feel full after eating. Keeping late nights and having late supper induce excessive calorie intake.
+ Not paying attention when eating
Distracted eating like snacking while watching television, playing games, reading or chatting tend to consume more calories in a sitting could cause the amount consumed to rise by up to 50%.
Alcohol intake to keep to a minimum (say a glass a wine per day), as it is converted into sugar in the liver. Consume during happy hours around 5 pm to allow body to relax and prepare for a good rest.
+ Quit smoking
Quitting smoking has a temporary (lasting few weeks) side effect that causes weight gain initially. This is because non-consumption of nicotine will improve the smoker’s appetite as food seems to taste better. Coupled with lower metabolism, the body is not ready for the sudden surge in calorie intake. Counteract this effect by eating a healthier diet, watching your calories and getting more exercise can definitely help.
+ Medications
There is a wide variety of medications that can cause weight gain including:
- diabetes medications (e.g. sulfonylureas),
- antidepressants (e.g. amitriptyline or Elavil, imipramine/Norpramin and trazodone/Desyrel),
- birth control pills,
- corticosteroids taken for conditions like asthma and lupus,
- anti-epileptics taken to control seizures, especially valproic acid (Depakene/Depakote) and carbamazepine (such as Tegretol),
- antipsychotic or schizophrenia medications can cause the appetite to increase, while lowering the metabolic rate eg. chlorpromazine (Thorazine), thioridazine (Mellaril), and olanzapine (Zyprexa),
- beta-blockers, which are prescribed for high blood pressure and heart disease may lower metabolism by about 80 calories a day, contributing to weight gain.
If you are on long-term medication that causes weight gain as one of its side effects, better discuss with your doctor about switching to another type of medication without the same effect.
In conclusion
Obesity is now the Number 1 killer in the 21st century. Being overweight can mean having “chronic diseases”. The best way to lose weight is cutting down on high caloried foods, do more exercise and take some healthy supplements not slimming drugs.
Note that slimming is not for everybody. There are many ladies out there who are never satisfied with their nice frames and strive to trim any remaining fat that can be found anywhere on their bodies. If they fall within the BMI healthy range, losing weight versus the risks involved may not be a good trade-off. They can end up suffering from eating disorders like anorexia or bulima.
As for those are who serious in losing weight, take it step by step. By embarking on an aggressive weight loss management program, the liver may not be able to cope with the sudden surge in additional fats to be broken down and fatty liver may occur.
Quality of life does not need to be sacrificed if we can effect change in a creative and positive way. Adopt a holistic approach to the whole health paradigm to enjoy the many lean and healthy years to come!
VIVA corner
VIVA GucoGuard contains an advance, natural peptide-bonded chomium yeast to promote healthy metabolic system. It is a unique formulation that combines chromium yeast in organic form with antioxidant vitamins and minerals in a proprietary blended to increase its bioavailability and absorption rate.
VIVA Fibrecleanse contains psyllium husk, soy fibre, apple pectin, psyllium seed etc that helps to absorb water, fills the stomach and provides a sense of fullness. It also delays the emptying of food from the stomach, thus reducing hunger pang. By slowing the release of glucose into the blood steam, and stabilise blood glucose levels, it may control food craving.
VIVA Floraguard is an enhanced formula that provides 10 billion CFU/serving of 5 strains of friendly bacteria to expedite the digestive process. As compared to the most yogurt products, this is definitely more potent and thus beneficial.
VIVA Cleanse Tea, a proprietary blend of buckthorn, peppermint, dandelion, orange, licorice etc cleanse the digestive system thoroughly and removes clogs and impurities including excess fats, toxins and accumulated wastes.
VIVA Chloroguard is a combination of 4 types of seaweeds that provide a complete range of vitamins, proteins and minerals. Taken 30 minutes before mealtime can curb appetite. Also, it sustains energy, aids in detoxification and aids in maintaining proper bowel function.
Addiction to exercising may stem from the dependency of a sense of ‘happiness’ derived from the adrenaline and endorphins produced by the body during exercise, or from social pressure to become slim. The person involved attempts to shed as many calories as possible to achieve the distorted image of the ‘dream figure’. For instance, thin ladies perceived they are too big and muscular men find themselves puny or not ‘manly’ enough. This can tax the body heavily and affect the immune system functioning, thus increasing the susceptibility to infections.
Estrogen stops working….
+ Understanding the potential risks of sustained intensive exercise can cause permanent scarring of the heart muscle with irreversible damage to the hearts, serious athletics should consider seriously before going for the next vigorous exercise, before is too late.
