Articles on human weight

The Most Common Reasons for Weight Gain

Ms. Swati Kapoor, Dietitian/Nutritionist
Its frustrating to see your weight going up when you’re doing everything possible to lose weight. You seem to be eating right and exercising, but that clearly isn’t working. Losing weight and staying fit is mostly dependant on a healthy diet and regular exercise routine, but there are a lot of other factors that could slowly be disrupting your weight loss goals:1. Lack of sleepIf you are not getting enough sleep, then that could be making you feel hungrier. Lack of sleep causes an increase in stress in your body which leads to secretion of the appetite stimulating hormone ghrelin and makes you feel hungrier.2. Distracted eatingSometimes we eat mindlessly and don't even realise we're doing it. You may be watching TV with your hand constantly dipping into a bag of popcorn before soon realising that it's all gone. Even when you eat your meal while you are working on your computer, it leads to mindless eating. You don't savour the food and end up overeating.3. StressStress eating is a form of emotional eating which leads to high levels of cortisol hormone released in the body in response to stress. This hormone triggers psychological cravings for salty, sweet and high fat content food that gives you instant energy and pleasure. More stress makes you more prone to emotional eating.4. Watch what you drinkWhen people are watching their diet, they generally tend to forgot about accounting for their drinking habits. Alcohol, fuzzy drinks and juices can be high in calories. Also, alcohol consumption if often the reason for indulging in unhealthy food. It lowers your defences and willpower so you are more likely to indulge.5. MenopauseWeight gain can be a by-product of menopause. It’s possible that as estrogens levels fall, the metabolic rate in women also falls. It may also be the case that as women reach a certain age they become less physically active and put on weight because of it.6. MedicationA common side effect of some prescription medicines is weight gain. Because some of the drugs contain corticosteroids and anti-psychotic drugs, certain drugs can cause fluid retention which leads to weight gain. If you suspect your medication is affecting your waistline, your doctor may be able to find an alternative treatment that won’t have that particular side effect.7. AgeingAgeing is a condition which is unavoidable. During this stage BMR slows down. So you need more exercise and less food — to keep your metabolism going.8. Poor digestionPoor digestion leads to insufficient absorption of B-vitamins, iron, magnesium or any of the other nutrients required to burn calories. This results in fatigue and deposition of excess body fat. When you are unable to eliminate waste properly due to poor digestion, your body will suffer from toxic build-up. Many toxins cause your body to retain body fat and excess water. This results in sluggishness, puffiness and difficulty in losing weight.So keep a check on the above mentioned points and keep weight gain away.

What Is Your Ideal Body Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
One of the most common things most people seem to obsess about is their weight. Teenagers wanting to look slim, spouses wanting to look better for each other, people trying to get healthier, everyone has their own reasons. Where we often go wrong is setting our benchmark based on the people around us. Ideal Body Weight is the weight that is supposed to be most healthy for a person. This value is different for different people, so trying to lose weight just because yours is higher than someone you know can be dangerous. There are several factors that are considered when ideal body weight for someone is decided. To know about your healthy weight in detail, let’s start with some basics:Why healthy weight important?Healthy weight lowers the risk of getting attacked by lifestyle diseases.Helps you to feel good about yourselfIt keeps your energy levels high.How much should I weigh?There are many ways to calculate healthy weight of an individual.Some of them are listed below-:IBW=Ideal body weightBMI=Body Mass IndexWHR=Waist Hip RatioBODY FAT %So, in this article we will talking more about ideal body weight and how one can achieve it.Ideal body weight!(IBW)It is nothing but a range of weights that determines if your weight is in proportion to your height and gender.One cannot compare their ideal body weight(body weight according to height in kg) with someone else’s because several factors are considered while calculating that number. Factors are age, Muscle-fat ratio,Height,Sex and Bone density.Maintaining a healthy ideal weight not only adds to your overall fitness but also reduces your susceptibility to various diseases.An overweight person is at a higher risk of developing serious health issues like diabetes and heart ailments. It’s never too late to aim to be at your ideal body weight. If you already have certain problems like high blood pressure, breathing problems, etc. maintaining a healthy body weight will help you control these diseases and in most cases the symptoms are considerably reduced.Ideal body weight according to height in kgFor Males-:IBW = 48 kg + 2.7 kg for each inch over 5 feet.For example , a male who is 5 feet 7 inch should weigh=48 +2.7*7=66.9kgFor Females-:IBW = 45.35 kg + 2.25 kg for each inch over 5 feetFor example, let's take same height for a lady ;5 feet 7 inch should weigh=45.35+2.25*7=61.1kgRisk factors-: when you are above or below your Ideal Body WeightDiabetes (Type 2): The more fat content in your cells and tissues, the more resistant your cells become to insulin.Read more about foods helpful in diabetes.High blood pressure: Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time due to accumulated fat in your arteries, it can damage the body in many ways.Coronary heart disease: CHD is a condition in which a waxy substance called plaque builds up inside the coronary arteries. These arteries supply oxygen-rich blood to your heart. Plaque can narrow or block the coronary arteries and reduce blood flow to the heart muscle.Stroke: Being overweight or obese can lead to a buildup of plaque in your arteries. Eventually, an area of plaque can rupture, causing a blood clot to form. If the clot is close to your brain, it can block the flow of blood and oxygen to your brain and cause a stroke.Certain cancers: Being overweight or obese raises your risk for colon, breast, endometrial, and gallbladder cancers.Gallbladder disease: Gallstones are hard pieces of stone-like material that form in the gallbladder. They’re mostly made of cholesterol. Gallstones can cause stomach or back pain. People who are overweight or obese are at increased risk of having gallstones. Also, being overweight may result in an enlarged gallbladder that doesn’t work well.Reproductive problems: Obesity can cause menstrual issues and infertility in women.Musculoskeletal problems such as osteoarthritis and back pain: Osteoarthritis is a common joint problem of the knees, hips, and lower back. The condition occurs if the tissue that protects the joints wears away. Extra weight can put more pressure and wear on joints, causing pain.Gout: If you are overweight, you are putting extra pressure on your joints. This causes chemical changes in your body and that eventually leads to gout.What You Can Do?Maintaining a healthy weight is not always easy. The key to success is making changes in daily eating and physical activity levels.Our weight is a result of the combination of the energy one takes in (through foods and beverages) and the energy used up body (by engaging in physical activity). To lose weight, an individual needs to burn more calories than those consumed. Some ways to create a caloric deficit are:Spend less time in sedentary activities (e.g., watching television, internet surfing)Engage in daily physical activities (e.g., walking, bicycling, gardening, housework)Eat more fruits and vegetables and reduce food portion sizes.Therefore,you can easily achieve your ideal body weight (specific to your age, body type and lifestyle) without starving yourself, by following a balanced diet and working out regularly.          

Weight Gain After Rapid Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Rapid weight loss sounds like the ideal way to lose weight. But with weight rapid weight loss, comes rapid weight gain. Yes, many of us have seen it, that if you’ve lost a ton of weight, then you would’ve had a hard time also keeping the weight down. Read on to know why your body gains weight after drastic weight loss, and how you lose weight without gaining it back.To achieve rapid weight loss, you need to take extreme measures like crash dieting, excessive exercising and others. Weight loss efforts like these can result in nutritional deficiencies in the long run, and other long term health effects. Besides all the detrimental side effects on your health, your body has a strong tendency to gain the weight back. Let’s explain one concept first: Your brain controls a lot of what you feel, including hunger. Hunger is a feeling that is created by the brain because its a signal that the body needs calories. Often our body signals something else (like water, sleep, etc), and our brain assumes its a need for food. Now, assume that you’re weight was X kg for some time. Now, to keep it at X kg, your body was used to eating a certain amount of food (calories), and spending a certain amount of calories through your physical activities, and your BMR (Basal Metabolic Rate). So, your body was basically used to maintaining X kg of weight.Now, by taking some measures like crash dieting, or excessive exercising, etc, you manage to reduce your weight to Y kg in a couple of weeks. Since this was a crash diet or a crazy exercise plan, you burnt a ton of calories. But since it was extreme, you did it for a short time of a few weeks and got the results. Now, in these few weeks, your body was shocked into burning calories and you lost weight. Your brain assumes it was a traumatic period, and life will come back to normal. So, after these extreme couple of weeks, you return to a normal lifestyle at Y kg. Your brain does not realize that your weight has actually reduced and still operates at a level of X kg. So it still creates hunger for X kg. Since your weight is much less at Y kg, and you eat for X kg (where X is more than Y), your brain makes you overeat, and you land up slowly gaining the weight back. Also, over the past few weeks, your body was deprived of its expected calories.So, it will try to make up, and your brain will direct you to attack high calorie food to make up for the calorie loss (also called binge eating). Your brain is still trying to go back to the X kg weight. Eventually, after returning to your normal lifestyle, you will slowly inch your way back to gaining the weight, and reaching X kg. Maybe even more than X kg. This yo yo process of weight loss and weight gain, besides affecting us at a psychological level, also affects us physically. Can even lead to stretch marks. It stinks, but its true.To really create a sustainable weight loss, you need to follow 2 rules:– Creating a large calorie deficit in your lifestyle is not the way to sustainable weight loss.It needs a gradual lifestyle change for you to slowly improve your eating habits, and your physical activity.Again, drastic measures don’t work!It took you time to gain the weight, so give yourself time to lose the weight. Create a gradual change in lifestyle with small steps towards a healthier body through nutrition and exercise.

How to Lose Weight on Your Face

Ms. Swati Kapoor, Dietitian/Nutritionist
You find it easy to lose weight on the body but struggle to lose weight on your face.Is there any way to lose weight on the face?If you are looking to lose weight on your face your approach should start with overall weight loss with the help of correct diet & exercise. Mostly when people lose weight they tend to start with the face followed by other stubborn fat on the body. But in case you are struggling with a chubby face then we have a few suggestions that can help you find an effective way to manage it:- Drink Plenty of Water: Dehydration can cause the face to get bloated, so staying hydrated will keep your face looking trimmer.- Eat Healthy Diet: A healthy diet is your best friend in losing weight. Calcium-rich foods like spinach, broccoli and sesame seeds help in reducing water retention. Eat fresh fruit, vegetables, sprouts, nuts and seeds. The raw nutrients in these foods help clean up your gut, detoxify the liver, metabolize excess fat and promote healthy sleep; which help you in lose weight on your face.- Do Proper Exercise: You don’t have to slog hours in the gym. An intense 15 minute session of a combination of interval & strength training is good to get the blood pumping and the fat melting. A good workout is a secret to effective weight loss which can have visible effect on fighting sagging fat & getting a toned body & face.- Enough Sleeping: You should be getting at least 7-8 hours of sleep per night. Any less and your face may get bloated from fatigue. Sagging muscles also cause the face to look larger than normal.

How Fast Should You Lose Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
Anyone with a weight loss goal wants just one thing - Fast results. Fast weight loss being the strongest motivating factor has often driven people to try the most extreme means of losing weight. The most common among them is going on crash diets, where you survive on measly meals that do nothing but make you crave more food in the long run.Crash diets help you lose weight fast but they don’t help you keep it off for long. In fact people tend to put on more weight than what they had lost on these diets. Then why would you put yourself through so much discomfort and frustration to lose weight when it wont even last a few weeks.When trying to lose weight you need to think long term. This is the only way that you can stay ahead and lose weight to keep it off for much longer. The most effective strategy to lose weight so far has been limiting weekly weight loss to up to 1 kg a week.Here are some points that will reveal the problems with losing weight too quickly -Muscle & Water Loss: Losing weight too quickly results in muscle and water loss from the body due to lack of nutrition in the body. This will reduce your body size but only temporarily because once you resume your eating habits you will definitely regain your fat. In fact, your muscles burn calories 24 hours, so, higher the muscle mass in your body, higher is your resting metabolism.Slows Down The Metabolism: Many people starve themselves by either eating too less or by fasting to reduce their weight but pro-longed starvation can lead to slowing down of the metabolism which makes your weight loss even more complicated. This happens because with the lack of food or energy your body starts conserving each calorie you eat which results in the slow metabolism.Nutrition Deficiencies: Not having enough food deprives you of many nutrients which are important for the proper functioning of the body. This can also result in different nutrient deficiencies. For example, not having proper intake of calcium or Vitamin D can reduce your bone strength and can cause diseases like arthritis or osteoporosis.So, to lose your weight keep a check on what you are eating and include at least 30 minutes of workout in your daily routine.

5 Sports to Lose Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
Working out in the gym can get repetitive and boring- getting your cardio in, finishing your sets. So, why not play a sport, have fun with friends while you're at it, and lose weight and gain muscle! We've got a list of sports for you, that are incredible workouts and can help you lose the flab.Soccer/Football: One of the most common sports around the world, it is a phenomenal workout. During the course of a football game, you are running a significant distance, you're sprinting, slowing down, tackling, stopping, jumping and maybe even falling. All these movements give your body a really strenuous workout. Wonder why you've never seen a fat soccer player?Basketball: Let the smaller court not fool you about what a workout this sport is. Its not just the movements of soccer, it also involves lots of jumping that gives you power and helps grow muscle and reduce flab. Throwing the ball around gives your arms and upper body a really good workout. Have you seen those muscular arms on basketball players?Squash & Badminton: Both these racquet sports involve agile movement of your whole body, for the length of the game. And that can really help you burn the calories.Swimming: Not really a sport, but since we talk so much about running, we should tell you about the wonders of swimming. Its a great calorie burning exercise, and its no impact. So, you can safely call it among the best cardio workouts.Besides, all these sports, there are few others that are not so common but are really effective calorie burning workouts and help build muscle-Ultimate Frisbee: Full body workout and incredibly active. Skiing: Seems easy, but is a total body workout and burns calories like no other. Boxing: Can get you in the best shape of your life!So, what's your sport?

Avoid Travel Weight Gain

Ms. Swati Kapoor, Dietitian/Nutritionist
Travel can literally wreak havoc on your health and fitness levels, if you don’t take care. When we say fitness, we mean even your efforts to lose weight. The erratic sleep and eating patterns, lack of exercise and stress all make it worse.So, to help you stick to your plan, here are some tips to avoid weight gain when you travel.- Eat Before: Don't leave from your place hungry, or you'll be much more likely to make poor food choices (read: unhealthy) … partly because healthy choices are limited, and secondly because unhealthy choices look more appetizing. Your mom was right ‘Never leave home empty stomach’.- Traveling dehydrates. Drinking plenty of water will also help fill you up and keep you from feeling fatigued. If you hit the bar when you travel, make a habit of making every other or every third drink order a water or sparkling water with citrus. This will both slow you down (on the liquid calorie intake) and keep you hydrated.- Here the key is unsweetened beverage like water, fresh fruit juice, green tea, iced tea.- Liquidate before a meal: Drink a fair amount of water or other unsweetened beverage before each meal, as well as during and between them. The liquid will help trick your mind into not feeling as hungry, which reduces the tendency to gorge on potentially fattening foods.- Carry some ‘Easy-to Carry’ snack options like raw nuts (but keep the portions to about 1/4 cup) , an apple or other easy to carry snacks like that.- Fill your plate with healthy options: Eat with an 80/20 rule in mind. Fill your plate with mostly (80%) vegetables, whole wheat crackers, fruit, protein, and nuts.  The remaining 20% can be indulgences.- Cut calories wherever you can. Order a small salad before your main meal. Have your dressing on the side.- Exercise whenever you can, wherever you can. Whatever you do, don’t completely skip it. Any exercise is good- Walk, jump rope, use water bottles as weights, or do push-ups, lunges or sit-ups. These are all exercises you can do anywhere.Use these travel tips and you might even make progress on your fitness while you travel!

10 Tips to Lose Weight Fast!

Ms. Swati Kapoor, Dietitian/Nutritionist
Fortunately, reducing small amount of weight can reduce and sometimes reverse the risk.Need inspiration to lose weight! These reasons should do the trick.Why to lose weight?Tired of chasing fad diets?Taking the long term approach to weight loss is wise because it means you will shed weight slowly and steadily - make it more likely to be sustainable.So it’s time for you to include some practical and realistic ways to lose weight.Gear up and implement the following weight loss tips for healthier life. Before that let’s understand why losing weight is becoming so crucial for everyone.Your cancer risk may dropYou will be more active and alertYou could recover faster from any medical conditionYour heart is saferYou feel less depressedYou save moneyYou breathe betterYour blood sugars remain stableYou enjoy workoutFastest Way to lose weight                                                                                                             Write down on a piece of paper everything you ate in the last 3 days-This will help you get a reality check. Then you start by eliminating extra cups of tea or biscuits that you had when you really didn’t need to.Learn to say no. All cultures revolve around food-People feel they haven’t looked after their guests well enough if they didn’t stuff them. Next time when someone is forcing food on your plate learn to politely turn them down. Or in a worst case scenario take it but don't finish it. Next time they won’t repeat the behaviour.While eating out remember to order a portion of vegetables as a snack or even as a part of your main dish. Grilled, sautéed and steamed are the best way to eat them.Don't let people judge you for being healthy. They want to be healthy too but they are just looking to be inspired.Try eating a fruit while you are stepping out of the house.It will prevent you from eating unnecessary calories.Sometimes drinking a plain glass of water helps control the urge to eat.The body mistakes thirst for hunger, making you eat food while all it wanted was to be hydrated.Biscuits with your tea may be adding extra calories to your daily diet. Try skipping them and see the difference over time.Eating a bowl of salad at the beginning of the meal can also help cut down your total calorie intake.Besides that bowl is packed with antioxidants that help detox & support weight loss.Read to know more about antioxidant rich foods.Moderation is a better strategy to reduce weight than starving yourself.This habit helps manage your overall eating habits better. Moderation will also prevent you from getting too obsessive about food.It helps the mind understand that your favourite food is there and you can eat it any time.Go for walks after your meals everyday.Walking is great for digestion and helps improve your blood sugar levels.Read to know more about health benefits of walking after meals.These tips are easy and you can start following them today. So, don't wait and start reducing weight today.

The Importance of Maintaining an Ideal Body Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
Different people have different Ideal Body weights. One cannot compare their ideal body weight with someone else’s as several factors are taken into consideration when calculating that number. Since, no two persons can have the exact same age, muscle-fat ratio, height, sex, and bone density at any given time, it is impossible to have one measure of what ideal body weight at a certain age should be.So, in simple words “Ideal Body Weight” is a range of weights that tells you whether YOUR weight is in proportion with YOUR height and gender. But what takes precedence over achieving an Ideal Body Weight is if the range you are targeting is the best for you. That means are you targeting a healthy goal?When we emphasize on the health aspect we mean to draw your attention towards the fact that your weight is only one measure of your health. A person who is not at a “normal” weight according to BMI charts may be healthy if he or she has healthy eating habits and exercises regularly. Whereas, people who are skinny but don’t exercise or eat nutritious foods aren’t necessarily healthy, just because they are thin. Losing fat and Losing weight don't mean the same thing.You see the BMI is a very basic calculation which just takes the person’s weight and height into consideration whereas important aspects like the person’s waist, chest or hip measurements are completely ignored. A professional sprinter may have a higher BMI than a generally lazy and inactive person if they have the same height. The major difference will be in the accumulated fat percentage in each of these individuals. While the athlete will have a thinner waist, a low body- fat percentage, a high muscle mass and a healthy body, the inactive person will have a higher body-fat percentage, bigger waist, low muscle mass and an unhealthy body. The BMI calculator will show the inactive person to have a healthier BMI than the athlete. Hence, relying solely on BMI is not going to be a comprehensive approach.Maintaining a healthy ideal weight not only adds to your overall fitness but it also keeps your susceptibility to various diseases low. An overweight person is at a higher risk of developing serious health issues which range from diabetes to heart ailments. Also, it’s never too late to aim to be at your ideal body weight even if you have been ignoring it till now. If you already have certain problems like a High blood pressure, breathing problems, etc. maintaining a healthy body weight will help you control these diseases and in most cases the symptoms are considerably reduced.The diseases which especially attack you when you are above or below your Ideal Body Weight are:Diabetes (Type 2): The more fat content in your cells and tissues, the more resistant your cells become to insulin. Having Diabetes can also increase your risk of stroke.High blood pressure: Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time due to accumulated fat in your arteries, it can damage the body in many ways. Control your high blood pressure through natural means.Coronary heart disease: CHD is a condition in which a waxy substance called plaque builds up inside the coronary arteries. These arteries supply oxygen-rich blood to your heart. Plaque can narrow or block the coronary arteries and reduce blood flow to the heart muscle.Stroke: Being overweight or obese can lead to a build-up of plaque in your arteries. Eventually, an area of plaque can rupture, causing a blood clot to form. If the clot is close to your brain, it can block the flow of blood and oxygen to your brain and cause a stroke.Certain cancers: Being overweight or obese raises your risk for colon, breast, endometrial, and gallbladder cancers.Gall bladder disease: Gallstones are hard pieces of stone-like material that form in the gallbladder. They're mostly made of cholesterol. Gallstones can cause stomach or back pain. People who are overweight or obese are at increased risk of having gallstones. Also, being overweight may result in an enlarged gallbladder that doesn't work well.Reproductive problems: Obesity can cause menstrual issues and infertility in women.Musculoskeletal problems such as osteoarthritis and back pain: Osteoarthritis is a common joint problem of the knees, hips, and lower back. The condition occurs if the tissue that protects the joints wears away. Extra weight can put more pressure and wear on joints, causing pain.Gout: If you are overweight, you are putting extra pressure on your joints. This causes chemical changes in your body. Thus, it is believed that an obese person is four times more likely to get gout than a non-obese person.What You Can Do?Maintaining a healthy weight is not always easy. The key to success is making changes in daily eating and physical activity habits that can be maintained over one’s lifetime.Our weight is a result of the combination of the energy one takes in (through foods and beverages) and the energy their body uses (through engaging in physical activity). To lose weight, an individual needs to use more calories than they  consume. To maintain a healthy weight, one needs to balance the calories they use with those they take in. Some ways to create a caloric deficit are:Spend less time in sedentary activities (e.g., watching television, internet surfing)Engage in daily physical activities (e.g., walking, bicycling, gardening, housework)Eat more fruits and vegetables and reduce food portion sizes.An interesting study has highlighted gender difference amongst people trying to reach their ideal body weight. According to a study, women tend to consider ideal weight for their height and age lesser than what is medically recommended. This forces them to resort to yo-yo diets to achieve their target. On the other hand, men tend to lean towards the higher range, and to achieve that they work on building more muscle through supplements or a high protein diet.You can get your ideal body weight that is specific to your age, body type and lifestyle without having to starve yourself by following the balanced healthy diet and regular workout.

How to Gain Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
How to gain weight or gain muscle? .. is a very common question. More specifically, men ask how to gain muscle & weight, and women ask just how to gain weight. To gain weight the healthy way, you need to get on a weight gain plan – that helps you gain some muscle also- this applies for both men and women.Honestly, gaining muscle or gaining weight is not magic. But gaining muscle a science, and you’ve got to know how to gain weight or how to gain muscle correctly. So, to make gaining muscle weight simple for you, we have our top tips to gain muscle weight. These are the main cornerstones to gaining muscle weight. So, pay attention and follow them for weight gain results: Nutrition: Eat more, eat right. Basically, to gain weight, you need to eat more calories than your metabolic rate, i.e. the number of calories your body currently consumes on a normal basis. Key: Eat well and eat often :)Exercise: Yes, you must exercise. By just eating more calories, you will gain weight, but most of it will be fat, which is unhealthy weight. To gain healthy weight, i.e. muscle weight, you need to exercise. But exercise can be used to lose weight and to gain weight. To gain weight, try this list of exercises- they will help you gain muscle, gain healthy weight and overall give your body a better shape: Push ups, Squats. Supplements: With just food and exercise, weight gain can take its time. To gain weight fast, weight gain supplements are very helpful. They contain a combination of supplements that increase your calorie intake and help you gain weight effectively. These are two effective weight gain supplements: Massive Weight Gain, Jumbo Weight Gainer. Sleep: We told you about nutrition to gain weight, exercises that will help you gain weight, and weight gain supplements. Last but not the least, sleep is extremely important to gaining weight and for your health. Sleep let’s your body and muscles rest. When they get rest, muscles grow. So, make sure you are well rested.