Overweight, obesity and health risks.
- The importance of physical activity to eliminate excess weight and fat.
- How to approach physical activity
- Physical activity to burn fat
- How and how much physical activity to do
- Help lose weight better
- All the rules to keep in mind
Overweight and obesity are also spreading in our country. Although several factors can be associated with weight gain, the most common causes are excessive nutrition and a sedentary lifestyle. People who do not suffer from specific diseases can lose weight by starting with physical activity and taking in slightly fewer calories than they consume.
However, to lose weight correctly, it is important to know the principles of proper nutrition, as well as to practice physical activity in the right way, to follow some very important rules.
Overweight, obesity and health risks.
Obesity and overweight increase the risk of contracting serious diseases. Due to the many negative health factors that accompany obesity, it is considered one of the most important diseases in Western society.
In both youth and adulthood (and even more so with advancing age), in both women and men, obesity is associated with cardiovascular disease (such as heart attack, stroke, and hypertension), type 2 diabetes, liver disease, metabolic syndrome, as well as debilitating problems such as osteoarthritis, gout, lung disease, etc., to colon, breast, gallbladder and endometrial cancer.
If you want to find out if you are obese or overweight, you can calculate your Body Mass Index or BMI (Body Mass Index) yourself, which will give you an approximate definition of your body weight. BMI is calculated as follows:
- Weight (in kg): height (in): height (in) = BMI
- For example, a woman who weighs 75 kg and is 1.68 tall has a BMI equal to:
75: 1.68: 1.68 = BMI 26.58 - A BMI between 25 and 29.9 indicates overweight, one between 30 and 40 (or more) indicates obesity (grade I, II or III).
Excessive waist circumference is often seen in overweight or obese individuals
As a rule, the abdominal circumference should not exceed 88 cm for women and 102 cm for men. An excessive waist indicates visceral obesity (fat located between the internal organs and the torso), which further increases cardiovascular and inflammatory risk. Overweight and obesity must be treated by specialized doctors with specific therapies ranging from low-calorie diets to drug and rehabilitation therapies.
In any case and at any level, physical activity is always an essential part of the weight loss process.
People often go on diets, sometimes even very restrictive (extremely low-calorie), because they believe that eating little and starving is the only way to lose weight. Nothing could be more wrong. To lose weight, you need to eat and move the right way.
Overweight or obese subjects who really want to lose weight and get healthy must necessarily act on 2 fronts: nutrition and physical activity, both adequate and personalized.
To understand what happens when you lose weight with an overly restrictive diet, we need to know how much a “pound” of weight costs in terms of energy. This figure is highly variable as it depends on what constitutes this “kilo”.
A kilogram of pure fat has an energy value of 9000 calories (kcal). However, it is difficult to lose 1 kg of pure fat mass: the body tries to store fat as much as possible, because it considers it an energy reserve. “Burning” fat is only possible if you adopt a moderate low-calorie diet accompanied by a good level of physical exercise.
