Management of weight refers to the conscious efforts of an individual to prevent any weight gain by burning the excess fat accumulated. Obesity, a term used for excess body weight, can be diagnosed when the weight gain of an individual is 20% greater than the ideal weight with regards to the individual’s height and size of body frame. Diet and exercise are the most frequently cited methods for both men and women attempting weight loss.
|  | | It might be necessary to understand the impact and efficacy for reducing excess weight gain. There is no weight loss miracle, but it demands a serious and consistent effort by an individual | | Our weight-obsessed culture has caused many people to believe that they would be better off if they were to trim a few pounds of fat. Those who diet are often well within an acceptable range of body weight, some are even underweight and yet dieting. Medical literature reveals more than two-thirds of high school girls are dieting and that restrictive eating behaviors are seeping into the lives of children as young as ten.
Management of weight has today however become necessary due to sedentary lifestyles and high profile jobs. This confuses our body routines and throws the body metabolism completely out of bounds. People, who do not have the time today for exercise or for body work outs, prefer the easier approach of dieting often in a harsh manner,restricting oneself of all nourishment which does more harm than any good. | | Why should you manage weight?
Managing the body weight is crucial primarily because of several life threatening diseases and disorders associated with weight gain. Being overweight increases the chances of an individual developing high blood pressure, Diabetes mellitus, elevated cholesterol, Coronary heart disease, endometrial cancer, stroke, colon cancer, metabolic problems, breathing disorders or even probability of an early death.
Importance of diet
After all our body reflects what we eat. Research continues to prove that eating healthy food promotes good health and unhealthy food habits lead to a diseased body. A healthy balanced diet of essential vitamins, minerals and dietary fiber will get the maximum recommended nutrition from the food, besides adding to an interesting variety. The body requires vitamins and minerals to fight infection or repair damaged muscle and bone when injured. Feeding upon the wrong kinds of food, leads to an accumulation of toxins within the body.
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 | The optimal diet for prevention of weight gain is fat-reduced,fiber-rich, and high in low-energy density carbohydrates (fruit,vegetables and whole grain products).Low-carbohydrate diets may be an option for inducing weight loss in Obese patients,but a very low intake of carbohydrate-rich foods is not commensurate with a healthy and palatable diet in the long-term. The following are a few health diet recommendations that can be practiced:
| - Whole grain varieties, cereals and breads should be consumed on a daily basis. Enriched and processed white flour products lack the nutrients and should be avoided.
- 2–3 fresh fruits are important every day.
- Vegetables are rich in phytonutrients and in essential enzymes. Three to four servings a day are recommended. A variety of different types and colors maybe added for the most nutritional benefit.
- Eating 1–2 servings per day of beans and legumes area great way to get proteins, vitamins and minerals for vegetarians. These also add fiber to the diet.
- Protein that comes from seafood, poultry and lean meat and low fat milk and products is also essential to maintain a high energy level as well as to fight off disease and infection.
|  | | As a matter of fact, our bodies need some fats in order to give us the energy we need to get through our hectic days. The key here is to opt for good fats found in olive, canola, soy, rice bran, mustard oil, mackerel and salmon and to stay away from the bad fats found in processed and fast food. Low fat dairy of 2–4 servings every day is also important, especially for children and women. This maintains good bone density and strength. Dairy requirements maybe found in yogurt, cheese, cottage cheese and other dairy products apart from milk. | | | Dieting do's - Speak with your healthcare expert for a professional perspective on a healthy weight for your body type.
- Consume a diet rich in fruits and vegetables ensuring a steady supply of fiber and protein apart from the vitamins and minerals. Enjoying a wide range of foods will add variety to the diet.
- Eat when you are hungry and not when bored, tired, angry or sad. Slow down and enjoy your food, giving your brain time to catch up with your stomach. Your brain takes about 15 min to get the “full’ message. Eating quickly makes it easier to overeat without realizing it.
- Drink at least 2 liters of water everyday. Include sufficient liquids like green tea and fresh fruit juices in the daily intake.
- Soup added to a diet will speed up your metabolism and reduce the hunger cravings and create a fullness effect.
|  | How to sustain the diet?
Make changes gradually, achieving success one step at a time. Small, methodical steps will be more lasting and will result in the best long-term success than a quick-fix approach. Setting weight loss goals too high can be frustrating and lead to yo-yo dieting.
Do not be too restrictive with food choices. Limiting food choices and severely under fueling your body can trigger binge eating thus defeating your weight loss goals. |  | | Maintain a diary to write down what you have eaten.This will help you to be focused and accountable to your goals. Learn to balance out fun indulgences.
Eat meals without skipping them. Skipping meals can lead to being over hungry later with the danger of more than compensating for the missed meal.
Finally, a well balanced diet has a major role in controlling body weight,heart rate and muscle performance and produces mental and physical relaxation. |
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