by Doctor-dr
Controlling Your Weight:
Do you have a mental vision of how you want to appear? You've most likely heard folks discuss their ideal body weight. Different civilizations have different views about what constitutes the ideal body form. However, there is no one ideal weight for a given height and age. The optimal weight for each person is determined by a variety of factors, including bone form and activity level.
It might be tough to achieve the ideal weight. You should be at a weight that makes you feel healthy and at ease. To keep your weight under control, you must first understand what influences your appetite and what your true energy requirements are.
Appetite and Hunger
When was the last time you smelt freshly made bread, saw a luscious apple, or tasted a juicy beef steak? The senses of smell, sight, and taste all play a role in triggering hunger. Appetite is a learnt reaction to eating. Learned responses to foods occur for a variety of reasons. You consume specific meals at certain times because it is a social tradition, such as turkey on Thanksgiving Day. You could consume different meals because of a family tradition, such as roast beef every Sunday. Your location also influences what you eat. You probably consume a lot of seafood if you live near the water. When it comes to eating, this is a taught response.
Hunger is a bodily response that tells you to consume till you're satisfied. Some people have no problem distinguishing between hunger and appetite. They eat when they're hungry, stop when they're satisfied, and don't eat again until their brain tells them it's time. Hunger, appetite, and fullness all work together in these people to assist their bodies acquire the nourishment they need without adding extra calories. Other people, on the other hand, ignore hunger signals and eat anyhow. They may consume too quickly, causing their stomach to become full before the brain has a chance to indicate that it is time to stop eating. They may even eat after their hunger has been satiated since their appetite has been piqued. Many individuals, for example, eat dessert even when they are full because it looks delicious.
People eat for a variety of reasons than hunger or appetite. When individuals are lonely, bored, or nervous, they eat. Others eat because it is a habit associated with a particular activity, such as buying popcorn at the movies every time. Other individuals eat to be social, such as when they have ice cream at a birthday celebration. Others eat when they are stressed, such as the night before a large exam. Identifying the reasons you eat is one of the first stages in any weight-loss programme. What makes you want to eat?
Metabolism
Understanding metabolism is the next stage in weight loss. Metabolism [muh TAB uh liz um] is the process through which your body converts food into energy and then utilises that energy to repair and grow bodily tissues. Metabolism is made up of two mechanisms that act in tandem. Smaller compounds are combined to produce bigger substances in one step. The growth and repair of cells and tissues are two examples. The breakdown of bigger molecules into smaller ones is the other metabolic activity. Breaking down complex carbs into simple sugars is one example.
Your energy requirements are determined by two primary factors: basic metabolism and physical activity. The energy required by the body to carry out fundamental activities at rest and fasting is known as basal metabolism [BAY sul]. These functions include cell maintenance, blood circulation, and breathing.
Age, sex, and body type all influence basal metabolism. Your basic bone and muscle structure determines your body type. A muscular individual of the same weight will have a greater basal metabolic rate than a nonmuscular one. The three primary body types: Figure 9 -1 are lean, stocky, and athletic.
Figure 9-1 Most people are a combination of body types rather than one type.
Your degree of physical activity is another element that influences your energy requirements. A person who is extremely active, such as a construction worker or a professional athlete, will consume far more energy than someone who sits at a desk all day. What kind of energy does it take for an adult to keep the busty going? Determine the daily activity rating using Figure 9-2. The figures are based on varying degrees of activity. Using the rating and the following calculation, you may calculate how many calories an adult need each day to maintain their weight.
Daily Activity Rating x Body Weight = Calories Needed Each Day
Consider the following scenario: you are a 140-pound moderately active adult. You can see from the graph that you have a rating of 15 for activity. Fill in the blanks in the equation with these values.
15 X 140=2100 Calories needed per day
As a result, you'd have to eat roughly 2100 calories each day to maintain your present weight.
Teenagers require more calories than adults due to their fast growth. To ensure that he has enough energy, a fifteen-year-old kid may require as much as 3000 calories each day. Despite the fact that teenage girls develop as well as boys, they are often smaller. As a result, they generally require less calories.
Figure 9-2 How many Calories do you need to maintain your weight?
Overweight and Obesity
Obesity has been related to a variety of health concerns. High blood pressure, heart disease, diabetes, respiratory issues, renal and gallbladder illness, and surgical complications are all linked to it. Obesity is connected with higher health risks, as seen in Figure 9-3.
Figure 9-3 Increased health risks associated with obesity.
Losing Weight Wisely
Every year, nearly one out of every four Americans attempts to reduce weight. Some people are successful, while others are not. A successful weight-loss strategy generally includes a reduction in calories as well as an increase in activity.
Seeing your doctor is a crucial first step in any weight-loss programme. She or he can assist you in developing a healthy, safe weight-loss and maintenance strategy.
Your doctor will most likely advise you that you must consume less calories than your body uses in order to lose weight. When this happens, your body will begin to utilise the fat-stored energy. You should lose one to two pounds each week on a good weight-loss plan. 3500 calories are equal to one pound of body fat. If you cut 500 calories from your diet every day, as indicated in Figure 9-4, you should lose one pound each week. If you additionally boost your physical activity, you will lose weight even faster.
It's important to remember that losing weight too rapidly isn't good. You won't obtain all of the nutrients your body requires if you consume too few calories. Set minor objectives for yourself, such as losing five pounds. Give yourself a reward that isn't related to food when you achieve your objective. This might be a record, a movie ticket, or something else you like doing.
Food choices and eating patterns, rather than calories, should be the emphasis of any sensible weight-loss programme. Consume smaller portions of a wide range of meals. Choose foods that are high in fibre and low in fats and sugars. Instead of frying, go for lean meats and meals that are broiled or baked. Instead of ice cream and candy, opt for fruit and frozen juice bars. Snack on unbuttered popcorn, rice crackers, and raw veggies, which are low in calories.
Examine your eating habits to determine the circumstances in which you are prone to overeating. Instead of eating when you're unhappy or anxious, go for a stroll. When you're watching TV, reading, or listening to music, don't eat. To avoid being tempted to have second helpings, leave the table as soon as you've done eating. Every day, eat your meals at the same hour. For the most part, this entails three meals each day. However, you may discover that five smaller meals spaced equally throughout the day are more effective in meeting your energy demands. You will overeat the next meal if you skip meals.
If you're having difficulties losing weight on your own, consider joining a weight-loss support group or enlisting the help of someone who shares your weight-loss concerns. This might provide you with the assistance you require to lose weight. Remember that there is no such thing as a miracle weight-loss strategy. Find a long-term programme that meets your needs. You will eventually be able to accept the adjustments as part of your normal eating routine.
Figure 9-4 Counting Calorie really does make a difference.
Fad Diets
Fad diets are connected with a number of health concerns. In some manner, every fad diet is nutritionally imbalanced. When considering a fad diet, keep in mind that if a person consumes more calories than his or her body can use, he or she will gain weight. It makes no difference if the calories come from grapefruit, protein powder, or steak. Fad diets are excellent for short-term weight loss at best. When you quit following the diet, your weight generally returns. Fad diets have been linked to high blood pressure, vitamin shortages, and even heart failure in the worst-case scenario.
Pills and other ostensibly weight-loss aids should also be avoided. Drugs, like fad diets, only provide short-term weight loss. Some diet supplements are habit-forming, making it difficult to quit using them. Diet medications can make individuals restless, and some might even trigger a spike in blood pressure. Any weight-loss regimen that claims rapid results with minimal work is usually not worth following. When people quit dieting, they usually gain back the weight they lost.
Gaining Weight Wisely
Jim is tall and slender at fifteen years old. He wants to be stronger and more muscular. He attempts to gain weight, but no matter how much he eats, his weight seems to remain constant. Dressing for the gym makes him feel self-conscious. His anxiety about being underweight is making him irritable and withdrawing.
Underweight people are those who are more than 10% beneath their ideal body weight. A person who is underweight may have just as much trouble gaining weight as a person who is overweight has losing weight. Being underweight is caused by a variety of causes. Teenagers are frequently underweight because their bodies have not yet filled out and they have gotten taller fast. The metabolism of an underweight individual may be hyperactive, causing the majority of the food consumed to be utilised to fulfil immediate energy demands. Emotional discomfort might make it difficult to eat. Eating habits that are formed early in life might also contribute to becoming underweight.
Consult a doctor before beginning any weight-gain regimen. A doctor will examine you to ensure that you are not underweight due to a medical condition. A doctor can also advise you on how to gain weight in a healthy way.
Increased portions at regular meal times may be recommended by your doctor. It also aids in the consumption of high-nutrient and calorie foods, such as dried fruits and nuts. In the carbohydrate and protein categories, look for high-calorie meals. Before night or after school, eat an additional sandwich with milk to help you gain weight. Adding 500 calories per day to your diet should result in a weekly weight increase of one pound.
Continue to workout on a regular basis at the same time. You will build muscle tissue rather than fat as a result of your weight increase. You will be able to retain more calories if you ensure that you receive enough of rest. If you don't, you'll burn more calories than you consume and won't gain weight.
Eating Disorders
Carol was taken to the hospital weighing barely 72 pounds. Because to her excessive dieting, she was actually starving to death. She felt quite sad while in the hospital since she was missing her daily regimen of jogging and exercising three times a day. Jan has a healthy weight for her age and stature, but she suffers from a persistent sore throat. Jan secretly maintains her weight by overeating and then vomiting. She uses laxatives as well.
Carol suffers from anorexia nervosa. Anorexia nervosa [an uh REK see uh nur VOH suh] is an eating disorder characterised by continual dieting, fast weight loss, and a sense of being overweight despite the weight decrease. The majority of anorexics are women and girls who see themselves as overweight while having a hungry physique in the mirror. Anorexia nervosa manifests itself physically as a loss of body fat, muscular tissue withering, dry skin, and brittle hair. Dehydration, fainting, and an irregular heartbeat are further warning symptoms. Because of their condition, many anorexics end up in the hospital.
Jan has an eating disorder called bulimia. Bulimia [byoo LIM ee uh] is characterised by binge eating and then purging the body of food via vomiting or laxatives. Some bulimics are also anorexics. The majority of bulimics are girls or young women of average or slightly overweight weight. They have a proclivity for gaining weight quickly and are always concerned about getting fat.
Bulimics frequently suffer from mouth and throat issues as a result of their frequent vomiting. There may be open sores in the mouth, and the throat is frequently red. Because of the frequent exposure to acids in the vomit, the teeth begin to deteriorate. Bulimics, like anorexics, require medical supervision.
Anorexics and bulimics have numerous characteristics. They have a hard time feeling good about their body, regardless of how attractive they appear. Some people are afraid of gaining weight. Others strive for perfection or are afraid of criticism. Some people have a tendency to overachieve. They frequently struggle to recognise and articulate their emotions. These characteristics are the result of a mix of circumstances. The mental condition of the individual is one of them. Relationships within the family and cultural context These illnesses necessitate extensive medical attention. Anorexics and bulimics may die from their condition if they are not cured.
Review of the Lesson
Your ideal weight is one that makes you feel healthy and at ease. If you've been told by your doctor that you're underweight or overweight, you'll need to change two things: your calorie intake and your level of physical activity. The easiest approach to lose or gain weight is to make modest adjustments to your food and exercise routine.
