How To Lose Weight Consistently

INTRODUCTION

Weight is one of the heaviest problems facing the world today. More than half of the population in most countries is struggling with being overweight or obese. This discussion aims to advise such people on how to lose weight consistently.

Overweight or obesity are not only highly prevalent, but they are increasing in all the continents. Many governments, communities and individuals are aware of this epidemic. But the problem keeps growing exponentially, maybe because the guidance and teaching is not clear, not strong or persuasive enough, or is at times wrong.

Millions of people across the world are unable to achieve weight loss by following the many tiring and expensive weight loss programs that are advertised. We will simplify the topic of weight gain and weight loss.

We will address this topic by looking at

– the reasons why to lose weight,

– why weight loss is hard (seemingly),

– and lastly we will discuss on exactly how to lose weight.

This discussion is split into three articles. The next article is entitled “Weight Loss Is Good“. And the last article is entitled “Diet For Exercise And Weight Loss“.

WEIGHT LOSS GUARANTEED

To begin with, it must be stated that the advice offered in these two articles, has been tried and tested. The Author used the advice in Family Practices situated in urban, peri-urban and rural practices for two decades.

The advice provided here produced positive weight loss results in 80-90% of clients. And importantly, as the above title says, the weight loss is consistent. You will Esteemed Reader continue to lose weight for months and months, and improve your health and fitness.

Before we go into the discussion, let us provide the links to some of the items that will help you as you embark on a weight loss program.

DISCLOSURE: This post contains affiliate link(s). An affiliate link means the Author may earn a small commission if you make a purchase through such a link. This is at no cost to You, Esteemed Reader. Read full Disclosure Statement

WEIGHT LOSS PRODUCT LINKS FOR THESE THREE ARTICLES (MORE IN THE OTHER ARTICLES)

Here are some wonderful, affordable exercise equipment items:

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WHY TO LOSE WEIGHT

An abnormally high weight poses many health risks, affecting many body systems. Your ideal weight is determined by your height, and this is calculated using a ratio called Body Mass Index (BMI), which should be between 20 and 25. Here we shall discuss SOME of the main problems caused by excessive weight, starting from the head to the feet.

But let us mention that an excessive weight can make you fall into one of three categories:

– Overweight (BMI 25-30)

– Obese (BMI 30-40)

– Grossly / Morbidly obese (BMI > 40)

(In 2020, EVERYONE should be knowing their BMI!)

OBESITY on its own, even if you don’t have any other health issues, is a DISEASE. It is an independent risk factor for premature death. Please, take action if your BMI is above 30; above 40 is an emergency!

What an excessive weight or obesity can do to your:

– head / mental health

Headaches can occur by a variety of mechanisms.

Depression is very frequent in overweight and obese people. For people already suffering from depression, especially chronic or resistant depression, weight loss assists recovery.

Drowsiness also troubles overweight people.

– upper airways

Obesity causes fat deposition on the face and neck. It causes the appearance of a short neck. These make breathing difficult.

Fat people frequently snore and suffer from “sleep apnoea”. These conditions have adverse effects on the heart and are risk factors for serious cardiovascular events. And of course, the sleeping partner(s) also suffer(s)!

A fat person is the worst nightmare for an Anaesthetist, the Health professional who puts you to sleep in the operating theatre. This is because intervention with the airways is very difficult because of poor visibility and mobility of the neck.

– heart and blood pressure

Let us think of a machine that pumps water from a source to a field. If the machine has to pump the water a short distance, to a small field, it will need a

P amount of pressure.

But if the field is twice the distance and twice the size, the machine will need

2 x 2 x P amount of pressure to get water to the whole field.

That is what happens to the blood pump that is the heart. It pumps harder and harder, at a higher and higher pressure, as body weight increases. The increased blood pressure damages blood vessels, causing strokes, heart attacks and other end-organ effects.

Eventually, the heart gets tired from working too hard. This is called heart failure, a costly and deadly condition.

– lungs and breathing

The compromise to the airways caused by compression from excessive tissues and fat, does not end with the upper airways. The lungs get compressed too, especially by abdominal contents that press on the diaphragm. Breathing becomes difficult, initially with effort, but eventually even at rest.

– abdominal organs

There is A LOT of fat in the abdomens of overweight and obese people. This fat exerts pressure on the abdominal organs.

This increased intra-abdominal pressure causes weakening of the abdominal muscles, leading to hernias, etc. It also pushes on the stomach, causing acid reflux (heartburn) and potential cancer of the oesophagus eventually.

Intra-abdominal fat is even worse in terms of the effects it can have on the whole body. Insulin produced by the pancreas works hard in trying to break down the fat. If there is too much fat, the insulin gets “tired” – this causes INSULIN RESISTANCE.

Insulin resistance makes one pre-diabetic, and eventually fully diabetic (Type II Diabetes). A lot of other metabolic derangements (e.g. of lipids) accompany insulin resistance. This is called The Metabolic Syndrome, a lifestyle disorder causing worsening morbidity and mortality in the world.

– the backbone (spinal column)

Excessive weight puts a lot of stresses on the spinal column. This is more so in people with big tummies as discussed above. The wear and tear of the bones and joints of the spine happens at an accelerated rate.

Backache is a common and early occurrence in obese people. But even worse, is the actual destruction of the spine, which is often debilitating. The cost of surgical treatment of damaged spines is exorbitant and difficult.

– lower limbs

The lower limbs carry all the weight of a human body, especially when walking. The weight exerts tremendous forces on the joints, ankles more than the knees. But there is also pressure on the bones such as those of the foot.

Excessive weight damages bones and joints at a much higher rate than normal. This leads to osteoarthritis and painful feet, especially the heels. These conditions are painful and costly (decreased work capacity and medical costs).

– the body as a whole

Overweight and obesity put us at risk of many general or systemic illnesses. These include, but are not limited to:

. malaise or a general feeling of being unwell

. cancer (breast cancer, colorectal cancer, etc)

. diabetes (above)

With the COVID-19 pandemic, it is evident that obesity is one of the biggest risk factors for serious illness and / or death from Coronavirus infection.

CONCLUSION

Excessive weight, being overweight or obesity, are common problems globally. Unfortunately, they are increasing rapidly, both in Developing and Developed Countries. They cause a lot of morbidity, mortality and economic loss.

In this article, we have given the background to the problems. We have seen why it is important to lose weight.

In the second article, “Weight Loss Is Good“, we will deal with HOW to achieve weight loss by exercising. And in the third and last article, we will discuss how diet helps with weight loss.

ANY COMMENTS?

Comments, questions or indeed any contribution are very welcome. They go a long way to improving this website that is at your service, Esteemed Reader.

Kindly take a minute or so to share your thoughts on this or any other article on this website. And thanks in advance!

4 Replies to “How To Lose Weight Consistently”

  1. I think that obesity is definitely higher due to the pandemic.  I know here, gyms are still closed. I used to go everyday, and now I cannot and have added about 20 lbs which I do not like LOL.  I did get a Total Gym recently and need to get my rear in gear and start using it. 

    1. Hi Leah,

      Thanks for your time and input.

      Congratulations on taking care of your health so diligently. We must always find alternative solutions to problems. We cannot suffer a double or triple blow due to COVID-19.

      I like your website. I frequently comment on it!

  2. Dr. Lekhanya, this article is just what I have been looking for and very interested in the next post on how to lose some weight. I am not morbidly obese but I am 22 pounds over my ideal weight.
    Is there any low impact exercises that will not hurt my joints so badly?
    Also, I have a family history of heart disease.
    Thank you for any advice and answers you can give me.

    1. Hi Zach,

      Thanks very much for your time and input!

      I have started writing the follow up article and have already published it. But I am yet to complete it 100% – that will definitely be within the next 20 hours.
      In terms of Low Impact Exercises (LIEs), you have several options:
      1. Exercise Walking – can be done easily and freely. But the pace is faster than normal walking, to work up a sweat and increase pulse rate. Please see my 2nd article as attached already.
      There are other Low Impact Aerobic Exercises.
      2. Swimming. NB: “swimming” exercises can be done in the absence of water, on the floor!
      3. Cycling

      As stated, ANYONE intending to embark on an exercise program, should first consult a Physician for a full medical assessment and advice. Now, with a personal or family history of heart or cardiovascular disease, it becomes ABSOLUTELY ESSENTIAL to get a full workup that includes checking your pulse, Blood pressure, heart rhythm, listening to your heart sounds, and doing a tracing of your heart’s rhythm / electrical function called an ECG, ± an ultrasound scan of the heart. This cannot be bypassed!

      Regards and best wishes. See you in the next article.

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