Of all the numbers which can be attributed to an individual over the course of their life is their weight right after the phone number of their sweetheart. An individual’s weight is often a key factor in determining their health and anyone who has visited the hospital can relate to the dreaded moment when the nurse asks you to stand on the scales and you can feel judgement when she writes down the number. Okay, maybe that one is just in my head.
The consensus among doctors and scientists is that several major health conditions like heart disease and high blood pressure are linked to unhealthy weight. The higher the weight, the higher the risk of developing these conditions. We are forever seeking to either gain weight or lose weight and sometimes either seeking to gain weight in the right places or to lose weight in the wrong places so our bodies can live up to the appearance we or others envision for ourselves.
A lot of views, very often wildly contrasting with each other have been shared on numerous platforms over the significance and management of weight. This makes it difficult for the average person to get a clear answer to pressing questions they may have on the subject. To take a weight off your shoulders, we contacted three professionals to help us with answers to 15 of your weight related questions.
If your question is not captured, kindly type it below in the comment section and we will be happy to respond. Don’t forget to share with friends and family to get their views and comments also!
- Does drinking water before meals help you lose weight faster? How?
Drinking water can help you eat less, keep you hydrated and to snack less. Drinking water before a meal is sometimes recommended as we usually confuse thirst with hunger. Eating less and less snacking do contribute to losing weight . Remember that water is mostly the cheapest and healthiest drink, has zero calories and no sugar.
- Is keeping a food diary important when you want to lose weight?
Keeping a food diary aids in knowing your food pattern i.e. whether your food is varied (recommended) or not. It can also be an effective way of determining your consumption, whether you are eating more than you should or not. Self-monitoring makes an individual more aware of what exactly is being consumed and the quantity of the food being consumed as well. The individual tends to have control over the type and quantity of foods eaten which can ultimately reflect the person’s weight. Hence keeping a food diary can play a role in weight loss. If you are looking for a suitable journal to undertake this step, place an order for the “Become A Healthier You Journal“
- Are there certain food groups like carbs, fat, sugars that one should avoid to lose weight. And why do scientists have different opinions on this?
Carbohydrates, fats and sugars play roles in the body’s metabolism, indicating that they are needed. They serve as the preferred energy source and fuels for vital organs such as the brain, central nervous system, and kidneys. However, they are preferred in moderation, as overconsumption of these may contribute to some health problems.
Include foods such as wholegrains (oat, millet, wheat), legumes (peanuts, beans, lentils) and fruit (mango, pawpaw, apple) in your diet. These foods have carbohydrates that take longer to digest as they prolong satiety (feeling full), ultimately decreasing eating more than necessary. Additionally, do include foods high in fibre in your diet because it slows down the absorption of sugar, which slows its impact on blood sugar. Unsaturated fats are regarded as healthier as they protect the heart by lowering the risk of heart diseases and stroke. Do include oily fish such as salmon, mackerel, sardines in your diet as well as avocado and nuts such as almonds, peanuts in your diet. Always remember, to eat in MODERATION.
Scientists and registered health professionals such as registered dietitians and registered nutritionists do not have contrary views on this. Always, check the source of the information and the background of the person providing you the health information. Also, do know that individuals are not the same hence their specific dietary requirements will not be the same.
- Which fats should you cut back on to lose weight?
We need a small amount of fat to be included in our diet. All types of fat are high in energy and so we need to eat less of all types of fat. However, it is recommended to cut down more on saturated and trans fats and replace some of them with unsaturated fats. Foods high in saturated fats are margarine, fatty meat, cheese, butter, palm oil, coconut oil and cream, chocolate confectionary, popcorn, ice cream. Get more information on cutting down fat intake from here.
- How do you calculate calories that your body metabolism requires to keep you fit?
The Harris Benedict’s Equation (below) is commonly used. However this equation does not take into consideration an individual’s lifestyle (type of work or how active they are), factors such as hormones, medicine, being unwell, which can affect the energy an individual will need. The equation can also be affected by an individual’s weight history and ethnicity. We therefore recommend that you speak with a registered dietitian/nutritionist to estimate your energy needs.
Basal Metabolic Rate (Calories/day):
W-weight (Kg) H-Height (cm) A- Age (in years)
Males: 66.5 + (13.7 X W kg) + (5.0 X H cm) – (6.8 X A)
Females: 655 + (9.6 X W kg) + (1.7 X H cm) – (4.7 X A)
- How many meals should you eat in a day?
Regular eating is recommended to supply your body with energy to prevent tiredness, headaches, lightheadedness. A minimum of three meals should be eaten in a day. If you have an active lifestyle, you may snack in-between meals but do ensure that the snacks are healthy options such as fruits, vegetables and nuts. Remember not to only eat regularly but also to eat varied meals, to eat in moderation and to keep hydrated with water and other healthy drinks.
- To what extent do genetics affect weight loss?
Genetics may play a role in an individual’s body weight. It can however, be suppressed due to lifestyle modifications.
- Do fad diets or supplements work at keeping weight off?
They typically promise rapid weight loss and other health benefits, but often have no scientific evidence supporting their use. Also, they are often nutritionally unbalanced and ineffective over a long term.
- How can you avoid splurging and control your appetite?
Eating regularly, at least a four hours interval between meals.
- Are there specific times when it is best to eat?
The eating times depend on the schedule and availability of an individual. However, it is recommended that an individual should consume breakfast, lunch and supper within a four hour interval within a day.
- Can skipping meals help in weight loss?
Skipping meals is not an effective strategy to lose weight as this behaviour may result in overeating, which may contribute to weight gain. Skipping meals may also result in snacking more on foods with high fat and sugar, which could contribute to weight gain.
- Can you lose weight without exercising?
To lose weight, an individual needs to reduce the amount of calories consumed and increase the amount of calories burned (being active, which includes exercising). Other factors may also contribute to weight gain and we will therefore recommend you speak to a registered dietitian/nutritionist if reducing your calorie intake and burning calories are not working.
- What exercise routine will help weight loss?
Engaging in all forms of physical activity such as walking, jogging, dancing, push ups will contribute to burning calories. Regardless of wanting to lose weight, an individual should engage in physical activity. We also recommend that you maintain a consistent and structured physical activity to achieve the expected results. Get more information on physical activity from here.
- Why can’t I get rid of belly and thigh fat no matter how much I exercise?
This could be because the individual may not have considered his or her dietary intake, which may be high in fatty foods. However, the best way to burn belly and thigh fat is to burn fat throughout the whole body. Where an individual gains or holds onto excess body fat can be dependent on genetics. Some people see more in the midsection, while others hold more in the hips and thighs.
- What weight range can be described as healthy?
A weight that will give a body mass index range of 18.5-24.9kg/m2. Body Mass Index is a measure of body fat derived from the body mass (in kilograms) divided by the body height (in metres squared). However, BMI does not differentiate between mass due to fat, due to muscular physique or fat distribution. Weight circumference should also be measured in addition to BMI. For men, weight circumference less than 94cm and for women, 80cm is recommended.
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Written by Michael Etrue
Contributing professionals
Justina Opoku
Irene Danquah, ANutr
Charles Apprey, PhD
Last page review: 23/12/2021
Next page review: 31/12/2024