Obesity is a serious health condition that causes multiple complications. The world health organisation define obesity as... "It is the abnormal or excessive fat accumulation that presents a risk to health". Obesity is far overtaking under weight people across world populations and there are many reasons for this.
Physical inactivity and excess caloric intake as well as lifestyle influences are usually the main "culprits". For example.. stress can lead to "comfort eating". Obesity and being overweight can cause sleep problems, affect the health of organs and glands, cause disruption of the menstrual cycle and create heart disease risk and low back pain issues to name a few.
There are behavioural changes needed in many cases and a broader approach required. This is usually the case with most health conditions.
The online world is rife with fat loss pills, magical diets and trends such as "guaranteed weight loss" programs or your money back schemes. The bottom line is most of this is marketing hype that does not address an individuals actual circumstances or the serious nature of obesity.
By going on a diet.. suggests an individual intends to come off it at some point, without addressing the actual cause in the first place. This can lead to a cycle of dieting (and often expensive) with no benefit in the long term.
It should be noted that diets generally have a poor success rate because they don't take into account the causes of obesity. When people say they are going on a "diet" it is usually the notion of a "losing weight diet" or "fat loss" diet, but these diets are usually unsustainable and can fall well below the basal metabolic rate.
It is more logical to take a gradual approach regarding fat loss that yields the long term results. Subtle and sustainable dietary changes for example and a progressive merge into increasing activity levels especially from a sedenrtary lifestyle.
In reality, each individual is different and realistic goals should be created to eventually achieve that "outcome goal" of losing X ammount of fat. Theoretically it is possible (and well versed commonly) to lose 2.2 pounds of fat per week (1 kilogram). However very few actually achieve this rate, and a more realistic number is half of that amount. Sometimes less.
Between the starting point and the outcome goal (typically longer term), there should be smaller goals in place or "process" goals. These are bitesized goals that are effective and realistic that lead toward the desired goal.
A balanced approach is needed. Exercise is widely accepted as a recommendation or a valuable part of the equation, for tackling obesity and overweight as is improving dietary habits and lifestyle change. Even if no weight was lost.. exercise still helps to prevent the onset of other or associated health conditions such as diabetes type 2 and coronary heart disease.
As mentioned above, there are many pills sold online with claims of fat loss, but the fact is that there is only one pharmaceutically precribed drug in current use in the UK. This has not changed for a long time. This is prescribed only if necessary by your doctor and would be expected to be in conjunction with a structured exercise program and lifestyle change.
(This also highlights the dubiousness of many purchaseable pills flooding the lucrative "fat loss" industry... without any due dilligence for the user).
Simply speaking, this drug inhibits gastric and pancreatic enzymes... used in the breakdown of food and therefore reducing caloric intake... by increased excretion of fats out of the bowel.
The road of fat loss can be a complex one so therefore a sound approach is needed. There needs to be a long term adherance to reach the bigger goal and this is done by creating smaller goals which can be from a daily goal, to a weekly goal to seeing a monthly goal. It is all about creating healthy habits.
How can smaller goals begin? Establishing your current lifestyle habits, eating patterns, type and quality of food and how much if any exercise you are currently doing are all good starting points.
The key is adherance to effective and realistic smaller changes whilst keeping the larger goal in mind. Many focus too much on the bigger or ultimate outcome goal and get disheartened when results are not seen straight away. Individuals can feel overwhelmed... whereas developing a habit of smaller goals gradually progresses over time.
A simple basis could be a meal swap each week for a healthier option. It could be a set amount of weight to be lost at the end of the month. This could be just 1 kilo as an example.
It could be to double up on an exercise session by doing two sessions per week instead of one. Increasing walking activity or improving hydration levels during the day are all realistic "mini goals".
When mini goals are achieved shorter term these can then be built upon.
Losing excess fat from the body requires a plan to be in place. A structured plan of action. Tools such as keeping a daily diary can be used to help you stay focused too and provides a record of progress.
As always, for professional help and advice why not get in touch?
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