Are you also worried about being overweight? (Overweight) - Let's talk about this!

A problem that many people have these days is gaining weight. For some, this is a big stressor. You may be thinking things like, "Am I fat?", "Will this weight be a problem for me?" So today, let's talk about this condition of gaining weight, that is, 'Overweight' , in a simple way that you can understand. This is not as complicated as you think, but it is very important to be aware of it.

What does "overweight" really mean?

Simply put, Body Mass Index (BMI) is a measure of whether you are at a healthy weight for your height. A doctor calculates this by taking your weight in kilograms, dividing it by your height in meters, and dividing it by the square of that height. On average, if your BMI is between 25 and 29.9 (kg/m²) , a doctor might say you are 'overweight', which means you are a little overweight. What this really means is that you may have a little bit of fat, what we call adipose tissue , on your body.

This condition called 'Overweight' is actually very common. Surveys show that even in a country like America, one in three adults and one in six children are in this condition. Just like obesity , this is also a bit complicated. It may require different treatments and management methods. So, knowing more about this 'Overweight', its causes, and what you can do about it, will be a great help for you in controlling this condition.

Just think, even if you have only 4-5 kilos of extra fat on your body, it can affect your health . It causes various changes in your body and increases the chances of developing serious diseases. It can also affect your self-esteem. When you are 'overweight', you are more likely to move to the next stage called obesity .

Why is being "overweight" so dangerous?

Being overweight can lead to health conditions that make it difficult for your body to function properly. For example:

• Hypertension: If you are overweight, your heart has to work harder to pump blood throughout your body. Being overweight also affects your kidneys, which help control blood pressure.
• Hyperlipidemia: This is when the amount of fat, or lipids, in your blood increases. Eating foods high in saturated fats or trans fats increases your risk of becoming overweight and having high cholesterol.
• High blood sugar levels (Hyperglycemia): Extra fat in the body, especially around the belly, affects the way the body absorbs sugar, or glucose , from the carbohydrates in the foods you eat.
• Joint problems: Being overweight puts extra pressure on joints like your knees. It increases your risk of developing conditions like osteoarthritis , and it can also damage your cartilage. Just think, even if you have just 4.5 kilos of extra fat on your body, it can add between 7 and 23 kilos of extra pressure on your knees.

If the condition of being 'overweight' continues, it can lead to obesity . Obesity can lead to heart disease, Type 2 Diabetes , and many other diseases.

Is it enough to just look at the BMI value?

This is not always the case. For example, you may have well-developed muscles and low body fat. Then, even if you look at the scale or BMI, it does not accurately reflect the balance between fat and muscle in your body. In such a case, your doctor will tell you to eat a low-fat, high-protein diet and continue to build muscle.

Another example is someone who is 'overweight' but has good health. That is, their blood pressure, cholesterol levels, and sugar levels are all within normal values. Doctors classify such people as Metabolically Healthy Obesity (MHO) . For such a person, it is more important to control their diet and stay active rather than trying to reduce their BMI.

Are there any special symptoms of being "overweight"?

There are no specific symptoms of being 'overweight', such as a cough or a headache. A doctor will calculate your BMI to determine whether you are 'overweight'. Sometimes, your body shape, especially whether you carry most of your weight around your waist, can be considered a sign of being 'overweight'.

What are the reasons for being "overweight"?

Being 'overweight' is when there is an imbalance between the amount of energy (calories) your body needs and the amount of energy you get from the food you eat. This can have many causes:

• Eating habits: Consuming more calories than the body needs, eating foods high in sugar, and eating foods high in saturated fat are major causes of being overweight.
• Genetic influences: Research has found that obese people have specific genes (obesity-susceptibility genes) that affect their appetite. It is not yet clear whether overweight people also have this same genetic influence.
• Lack of physical activity: Spending too much time on your phone or watching TV can lead to a loss of time for exercise.
• Lack of sleep: Not getting at least seven hours of sleep a day can affect the hormones that control your appetite.
• Stress: When you're stressed, your brain and body produce more hormones like cortisol . These hormones control hunger. So, when stress increases, you're more likely to crave "comfort foods" that are high in fat or sugar, which can be stored as extra fat in your body.
• Underlying health problems: Weight gain can be a side effect of certain medical conditions, such as Polycystic Ovary Syndrome (PCOS) and Metabolic Syndrome .

How does a doctor determine exactly what constitutes "overweight"?

When you go to the doctor, he or she will measure your height, weight, and waist circumference. Your doctor may also order a body composition test, such as a bone density scan or bioelectrical impedance analysis . This test sends an electrical current through your body and measures your body composition based on the speed at which it travels.

But, more important than all of this is your overall health. Your doctor will definitely ask you about these things:

• Your medical history: You will be asked about any medical conditions you have, any medications you take, and whether anyone in your family has a history of obesity or being overweight.
• Your weight history: For example, you may be asked if you have been overweight for years, or if this weight gain is a recent one. You may also be asked if you have been on any weight loss programs.
• Your lifestyle: You will be asked about your current eating habits, sleep patterns, and how active you are during the day.
• Your mental health: You may be asked about stress and other things that affect the way you think, feel, and behave. Things like stress can also make you want to eat more.

In addition, the doctor may check your vital signs , such as your pulse and breathing rate, and may also perform some blood tests. It is by gathering this complete health information that a doctor can determine whether you are overweight and whether you have any other related medical conditions.

What can be done to treat the condition of "overweight"?

Typically, a doctor will recommend lifestyle changes. For example, they will tell you to change what you eat and how active you are. Some people may be overweight due to stress or other emotional issues. In such cases, a doctor may recommend mental health support such as cognitive behavioral therapy (CBT) . This therapy can help you manage the stress or emotions that are affecting your eating habits.

Many weight loss medications are designed to help people who are obese , meaning those with a BMI of 30 or higher. However, if you are overweight and have other comorbidities, you may also be eligible for medication.

How do you keep the weight off after losing weight?

Like most people, you'll need to continue the good habits that helped you lose weight. Research on weight loss shows that most people regain about 50% of the weight they lost within two years of reaching their goal weight. Experts cite several reasons for this:

• Obesogenic environment: Although this is a somewhat complex term, it simply refers to the factors that influence our daily lives, such as avoiding processed food and fast food, and making it difficult to find time to exercise.
• Set point theory: According to this theory, when you lose weight, your body sees it as a threat. When you lose weight, the amount of energy you take in from food is less than the amount you expend during the day. In response, your body releases more hormones that make you feel hungry and fewer hormones that make you feel full.

It can be a little overwhelming to realize that you have to work hard every day to stay 'overweight' again. But research shows that these two things can help:

• Make your meals moderate in portions with lean protein, green vegetables, and fruits. Eat only enough to satisfy your hunger so that your body doesn't release hunger hormones.
• Build muscle by doing strength-training exercises. Muscle burns calories faster than fat. By burning more calories, you can lower your body's set point.

What should we do to avoid becoming "overweight"?

Once you've decided on a healthy weight that's right for you, the next step is to create good habits that you can maintain in the long term. Here are some suggestions:

• Add quality foods to your diet: Choose lean proteins (like beans, lentils), healthy fats, and fiber instead of processed foods. Don't forget to drink plenty of water throughout the day.
• Reduce sugar and processed foods: High sugar and highly processed foods are a major cause of overweight. Plan your meals in advance so you can stop eating something suddenly.
• Be more active: The US Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week, or whatever activity is appropriate for you and your fitness level.
• Manage stress: Sometimes, with all the stress and problems of the day, it's tempting to reach for something sweet. Things like meditating, eating well, and spending time outdoors can help with this.

What to do if a small child is "overweight"?

Overweight is a growing problem among children between the ages of 2 and 19 in countries like the United States. About one in six children is overweight. If you are concerned about your child's weight, consult your pediatrician.

Final Take-Home Message

Being overweight can sometimes feel like a game of numbers: the numbers on the scale, the numbers on the BMI chart, the numbers on the clothes you wear. But be kind to yourself. These numbers don't define you. However, they can help doctors decide if you're overweight. BMI is just a guide, and it doesn't give you or your doctor a complete picture of your health. Your doctor will look at other things, like your blood pressure, to determine if you're overweight, and will also help you develop a management plan that's right for you. Remember, the most important thing is to be healthy and happy!

` Obesity, weight control, BMI, healthy eating, exercise, overweight, health