How to Reverse Being “Medically Overweight” — Eat This Not That

Many people have a few extra pounds they want to shed, but when does obesity become too much and a medical problem? That US Department of Health and Human Services defines obesity as “A person whose weight is greater than what is considered normal weight for a given height is described as overweight or obese”, explains: “Almost 1 in 3 adults (30.7%) is overweight” and “Approximately 1 in 6 children and adolescents ages 2 to 19 (16.1%) is overweight.” While losing weight can sometimes be difficult, it can be achieved with discipline and a healthy lifestyle. Eat this, not that! The health spoke with dr jessica cutler, MD, Mercy Medical Center Weight management expert and bariatric surgeon who explains the health dangers of being overweight and shares some weight loss tips. As always, please speak to your doctor for medical advice. Read on – and don’t miss these to protect your health and the health of others Sure signs you already had COVID.

reduce belly fat

dr Cutler says, “The generally accepted body mass index (BMI) categories would define a person with a BMI between 25 and 30 as ‘overweight’, with the ‘obesity’ category being applied to those with a BMI > 30. It should be noted that the BMI scale has caused some controversy because there’s no direct correlation to a person’s health status — there’s no switch that toggles between a BMI of 24.9 and 25.1, which results in it that someone suddenly becomes ill.

Dietitian examines a woman's waist with a tape measure to prescribe a weight loss diet

dr Cutler explains, “There are a number of factors that contribute to a person’s weight, and not all of them are well understood. We believe weight is determined by a combination of energy intake (how much food is consumed, what that food is, the composition and distribution of food throughout the day), energy output (energy used by the body for maintenance, digestion, exercise and hundreds of others processes), genetic influence on insulin resistance and weight gain, and perhaps other factors as well. “

Young diabetic woman checking her blood sugar level.

“In general, a higher body mass index has been linked to a range of medical problems, including high blood pressure, diabetes, heart disease and some cancers,” Dr. cutler

weight loss

“Take it easy,” advises Dr. cutler “It’s possible to lose weight very quickly through a variety of diet strategies, most often involving significant calorie restriction or eliminating some food groups altogether. The problem with this is that these diets are often unsustainable because they are so restrictive that most people don’t want to keep eating like this forever. Unfortunately, after stopping the restrictive diet, most people tend to regain as much weight as they originally lost. The safer strategy is to make slow but sustained adjustments to your weight diet and lifestyle. A goal of 1 to 2 pounds per week is a better choice than trying to lose all the weight quickly.

Weight loss smoothie drink

“Be honest with yourself about your diet,” explains Dr. cutler “Spend a week keeping a ‘food diary’ – not just writing down every meal, but every bite of a snack and every sip of liquid. Take photos throughout the day if that’s easier than writing everything down. Then sit down Sit down and analyze – How often do you eat How often do you intentionally eat because you’re hungry versus snacking because food is available Do you tend to reach for certain foods when you’re feeling stressed, sad, or bored? “The same page may take some effort, but ultimately, understanding what you’re eating and why you’re eating it is crucial to developing healthier habits. Make small changes. Try one change at a time, something realistic, what you think you can keep and then let go. These small changes add up.”

Woman eats sugary junk food

dr Shares Cutler, “Processed sugars and carbohydrates (commonly found in sugary drinks, packaged candies, and “white flour” foods) are mostly sugars without much fiber, protein, or vitamins. Fiber and protein go a long way in helping you stay full and balanced by lowering your blood sugar. When we remove the natural protein and fiber found in many grains and vegetables, we remove the benefits of those foods. See where in your diet you can add some protein or unrefined carbs — maybe swap white rice for wild rice or lentils, or mix in some chickpeas or cauliflower rice to replace half the amount of rice, that you would otherwise have eaten.”

Coffee and Sugar main image

according to dr Cutler, “many store-bought drinks contain a large amount of added sugar. If you drink soda because you like the fizz, try switching to flavored seltzer with a lower sugar content. If you like it for the sweetness, try flavoring water with a lemon or orange slice (you can make a whole pitcher at a time and keep it in the fridge for later use.) If you’re just drinking it out of habit or for yourself To do this, try drinking a large cup of water first – there’s a good chance your body was just thirsty and you might not even want the soda anymore.”

Heather Neugen

Heather Newgen has over two decades of reporting and writing experience on health, fitness, entertainment and travel. Heather currently freelances for several publications. Continue reading

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