OVERWEIGHT

High body mass index (BMI) can lead to various symptoms and health concerns. Some common signs and symptoms associated with being overweight or having a high BMI include:

• Depression: Excess weight can contribute to feelings of low self-esteem, poor body image, and depression. Weight-related stress and societal stigma can also impact mental health.

• Fatigue or Lack of Sleep: Poor sleep quality and sleep apnoea are common in individuals with high BMI. Disrupted sleep patterns and sleep-related breathing problems can lead to daytime fatigue.

• Shortness of Breath: Carrying excess weight puts additional strain on the respiratory system, which can result in shortness of breath, especially during physical activity.

• Joint Aches: The added pressure on joints, particularly weight-bearing joints like the knees and hips, can lead to joint pain, stiffness, and an increased risk of conditions like osteoarthritis.

• Excess Sweating: Overweight individuals may experience excessive sweating, especially in areas where skin-to-skin contact or friction occurs, such as the underarms or between the thighs.

• Weight Gain: High BMI is, by definition, an indicator of excess body weight. Weight gain, when associated with an elevated BMI, can lead to various health complications over time.

Weight is categorised by BMI and broken into different classifications such as:

• Overweight: Individuals with a BMI between 25.0 and 29.9 are classified as overweight. This category indicates that a person has excess body weight compared to their height, but it does not necessarily imply obesity.

• Class 1 Obesity: Individuals with a BMI between 30.0 and 34.9 are classified as having Class 1 obesity. This level of obesity is considered mild to moderate.

• Class 2 Obesity: Class 2 obesity is indicated by a BMI between 35.0 and 39.9. This level of obesity is considered severe.

• Class 3 Obesity: Class 3 obesity, also known as morbid obesity, is indicated by a BMI of 40.0 or above. This level of obesity is considered very severe and poses significant health risks.

The causes of overweight and obesity are multifactorial and can be influenced by a combination of genetic, environmental, and behavioural factors. Here are some common factors associated with an increased risk of overweight:

• Genetic Predisposition: Genetics can play a role in an individual's susceptibility to weight gain. Some people may have a genetic predisposition that makes it easier for them to gain weight.

• Dietary Habits: Poor eating habits, such as consuming high-calorie, low-nutrient foods and frequent intake of sugary or processed foods, can contribute to weight gain.

• Excessive Caloric Intake: Consuming more calories than the body needs for daily energy expenditure can lead to weight gain. This can result from overeating, large portion sizes, or high-calorie food choices.

• Sedentary Lifestyle: A lack of physical activity or a sedentary lifestyle can contribute to weight gain. Insufficient physical activity can result from factors like desk jobs, lack of exercise, or a preference for inactive leisure activities.

• Sleep Patterns: Poor sleep quality or insufficient sleep can disrupt hormonal regulation related to appetite and metabolism, potentially leading to weight gain.

• Environmental Factors: Environmental factors, such as the availability of unhealthy food options, advertising of high-calorie foods, and limited access to nutritious foods, can influence dietary choices.

• Gender: While both men and women can be affected by overweight and obesity, there may be gender-specific differences in terms of weight distribution and body composition. Hormonal factors can also play a role.

In addition to lifestyle changes, healthcare professionals may consider medication as part of a comprehensive treatment plan for overweight and obesity. Here are some medications commonly used for weight management:

• Orlistat (Xenical, Alli): Orlistat is a medication that works by reducing the absorption of dietary fat in the intestines. It can help with weight loss by limiting the number of calories the body absorbs from fat. Orlistat is available in prescription (Xenical) and over-the-counter (Alli) forms.

• Phentermine-Topiramate (Qsymia): Qsymia is a combination medication that includes phentermine, an appetite suppressant, and topiramate, an anticonvulsant. It is intended for short-term use to help with weight loss by reducing appetite and increasing feelings of fullness.

• Naltrexone-Bupropion (Contrave): Contrave is another combination medication that contains naltrexone, which is used to treat addiction, and bupropion, which is an antidepressant. It can help with weight management by affecting the brain's appetite control centres.

Natural approaches to reduce BMI and achieve a healthy weight involve a combination of lifestyle modifications and healthy habits. Here are some natural treatment options to help lower your BMI:

• Regular Exercise: Engage in a consistent exercise routine that includes both cardiovascular (aerobic) activities like walking, jogging, or cycling, and strength training exercises to build lean muscle mass. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, combined with muscle-strengthening activities on two or more days a week.

• Well-Balanced Diet: Adopt a balanced and nutritious diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Focus on portion control and avoid excessive calorie consumption. Reduce your intake of high-calorie, low-nutrient foods and sugary beverages.

• Drink Plenty of Water: Staying hydrated is essential for overall health and can help control appetite. Aim to drink an adequate amount of water throughout the day to prevent dehydration.

• Good Sleep Habits: Prioritise getting enough quality sleep, as insufficient sleep can disrupt hormones related to hunger and appetite control. Aim for 7-9 hours of restorative sleep per night.

• Resistance Training: Incorporate resistance training exercises into your fitness routine to increase muscle mass. Muscles burn more calories at rest than fat, so building lean muscle can boost your metabolism.

• Avoid Skipping Meals: Skipping meals can lead to overeating later in the day. Eat regular, balanced meals and snacks to maintain stable blood sugar levels and prevent excessive hunger.

• Support System: Seek support from friends, family, or a healthcare professional. Having a support system can help you stay motivated and accountable for your weight management goals.

• Realistic Weight Goals: Set achievable and realistic weight loss goals. Aim for gradual and sustainable weight loss rather than extreme or crash diets.

• Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates, and listen to your body's hunger and fullness cues.