Being overweight can be considered the prelude to obesity. It is the excessive or abnormal accumulation of fat that can have serious consequences for health. For this reason, special care should be taken when beginning to gain weight above the recommended level.
In order to determine if a person has an overweight problem, and therefore will have to lose weight, the Body Mass Index (BMI) is used, which allows to know approximately the body fat of an individual. To calculate it, divide your weight in kilograms by the square of your height in meters.
According to what is promulgated by the World Health Organization (WHO), a person can be considered to suffer from an overweight problem when their BMI is greater than 25 but less than 30, a value from which it would already be considered obesity. .
Causes of being overweight
Overweight, as with obesity, has its origin in an imbalance at the energy level that occurs between the calories that are ingested and those that are consumed. That is, when you eat more than what the body needs, that surplus accumulates in the form of kilograms, leading the person to be able to suffer from an overweight problem.
The energy that is ingested and that reaches the person’s body comes from the calories that are present in food and drinks, while the energy consumed is that which is consumed when performing different functions such as breathing, walking, digesting food and so on. Overweight comes when the energy ingested is greater than that which is spent.
As reflected in different studies, the increase in overweight globally is caused by the growing trend of consuming foods that have a high caloric content, mainly derived from pre-cooked meals and fast food. In addition, sedentary lifestyles also contribute to this health problem.
Consequences of being overweight
Being overweight is a risk factor for numerous diseases, so a high BMI should always be taken into account and act as quickly as possible to reduce the chances of suffering from different health problems such as:
- Cardiovascular diseases: Problems such as strokes, heart disease, coronary heart disease, and hypertension… can occur frequently.
- Disorders of the musculoskeletal system: Mainly there is an increased risk of suffering from osteoarthritis, arthritis…
- Type 2 diabetes.
- Appearance of some cancers, such as breast, ovarian, endometrial, kidney, colon, gallbladder, prostate or liver.
- Gynecological problems: infertility, abnormal menstruation…
- Breathing problems and sleep apnea.
These are just some of the many risks associated with being overweight. Hence the importance of detecting this problem before the situation worsens and acting accordingly to solve it or prevent its appearance.
How to prevent being overweight
Both overweight and obesity are diseases that can be prevented in the vast majority of cases, both by carrying out changes in daily habits and by carrying out pharmacological treatment and even, if necessary, through different endoscopic techniques. The latter, which consist of stomach reduction techniques and the like, are only recommended in those cases in which other treatments have failed.
The best way to prevent being overweight is through a healthy lifestyle. To achieve this, it is essential to carry out daily habits such as maintaining a balanced diet, quitting smoking or exercising.
In order to change your habits and have a much healthier lifestyle, you must take into account the following practices:
- You should always maintain a diet that is varied, balanced and sufficient.
- It is recommended to eat five meals a day. These are divided into breakfast, mid-morning, lunch, snack and dinner.
- It is preferable to eat less and more times throughout the day than to eat fewer times but snack between meals, a habit that is neither healthy nor recommended.
- You should eat calmly, taking time to relax, eating little by little and chewing food well. This helps in digesting them.
- Try to eat every day from all food groups. This way you can maintain a healthy diet.
- Drink 2 liters of water a day. You can drink it alone or through broths, infusions.
- Avoid carbonated drinks and also reduce your alcohol intake.
- Avoid animal fats and look for foods that are low in fat.
- Include fiber in your diet, such as vegetables, fruits, and whole grains.
- Opt for light cooking such as grilled, sautéed, grilled or baked and avoid fried and battered.
Training routines to treat overweight
Physical exercise is very important for anyone, regardless of whether or not they suffer from an overweight problem. In the event that you suffer from it, it is even more necessary; since it will help you lose weight and improve both your general health and your mood.
Before knowing different routines that you can carry out if you are overweight, you must bear in mind that you must choose the one that best suits your preferences and needs. The key to obtaining good results is that you carry them out regularly.
- Walking: It is the easiest and cheapest option. It is enough that you go out to the street or to a gym and seek to walk to improve your mobility and lose weight. It is recommended that the first few days you start by walking about 10-15 minutes a day and then add more time until you reach 30 minutes a day. Once you reach this goal you will be able to increase your speed and intensity.
- Group classes: Another alternative to exercise is to go to group classes, which can be of different types, be it Sumba, step, salsa, aerobics… The possibilities are numerous and you can choose the one that most motivates and attracts you.
- Mind and body exercises : If you want to achieve a good physical and mental level, the practice of disciplines such as yoga, Tai Chi, meditation or Pilates, among others, can help you treat overweight, as well as help you reduce stress level and have a better rest.
- Water sports: Aerobic activities in the water can be a very good activity to treat overweight and prevent it.
- Weight training: Exercises with weights have many benefits, such as correcting posture, improving the range of motion of the joints or increasing metabolism, which helps reduce overweight.
What do you need
- Avoid sedentary lifestyle.
- Maintain a balanced diet
- Change your daily habits
- Get regular physical activity
- Give up smoking
- Avoid the consumption of alcoholic beverages and soft drinks
Tips
- The moment you detect that you have gained weight and that you are above your ideal weight, it is advisable that you take action in this regard. Among these measures should be to carry out a healthy lifestyle based on a balanced diet and physical exercise.
- It is important that, to motivate yourself when carrying out these changes in your habits, you keep track of your progress. By taking photos and taking notes on your weight and measurements, you will be able to see your evolution and maintain the motivation to end being overweight.
- You must stop smoking and avoid alcoholic beverages, since both actions are highly detrimental to long-term health and help a person to suffer from an overweight problem.
- Increase the consumption of fruits and vegetables.
- Do regular physical activity (150 minutes a week for adults and 60 minutes a day for young people).
