Weight Management: Overweight, Obesity, and Underweight - Research Paper Example

number and submitted: Weight Management: Overweight, Obesity, and Underweight Weight management refers to as a long-term method to a healthy lifestyle. It involves a balance of healthy eating and physical exercise to stabilize output and input energy. Establishing health eating behaviors and advice that will keep an individual fuller is beneficial tools in weight management (Toll 1125). By individuals understanding what their body requires, is vital to weight management and regulate overeating and under eating of food. Weight management does not involve fad nutrition that stimulates quick, temporary weight loss or weight gain. However it centers on the long-term outcome that are attained through deliberate weight loss, tailed by retaining of a perfect body weight for height, sex, and age. In this case, the question here is, what is meant by body weight? There are three factors to be put into consideration when talking about the body weight. These factors involve overweight, obesity, and underweight and they are discussed in detail in the following texts. Overweight and obesity usually relate to one another in many definitions. Both the two contribute to an increase in body size of an individual (excess weight). Overweight is mostly denoted as having more or excess fat than is normal health weight (Sieverdes, Treiber, & Jenkins 293). Being weighty is a usual condition particularly where food supplies are abundant, and lifestyles are sedentary. The extent to which an individual is overweight is commonly described by body mass index (BMI). Overweight is designated as a BMI of 25 or more; hence it involves pre-obesity described as a BMI between 25 and 39. On the other hand, obesity is excess weight described by a BMI of 30 or more. However, pre obese and overweight are usually used interchangeably; therefore, giving overweight a common description BMI of 25-30. Excess weight has extended epidemic proportions worldwide, with more than one million adults being either obese or overweight. Increase has been anticipated across all age groups. A health human body requires the lowest amount of fat for the appropriate functioning of hormonal, immune system, and reproductive, as shock absorption for sensitive movement, as thermal insulation, and flexibility, and also fat can alter the physical appearance of the body (Murakami, McCaffrey, & Livingstone 7). Overweight and obesity are caused by a range of aspects. This makes it a complicated health issue to be addressed. Some of the factors involve genetics, behavior, and environment which have an impact in causing individuals to be obese and overweight. The main cause of overweight and obesity is the imbalance of energy between calories taken and calories expelled out of the body. This involves taking too many calories and not gaining enough physical exercise. In addition, body weight is determined by genes, metabolism, socioeconomic status, and culture (Bagchi, & Debasis 77). However, all that being said about the overweight and obesity; the question to be postulated is what are the consequences or health related implication of being overweight or obese? As the weight increases to achieve the level referred to as overweight and obesity, there are a variety of risks related to these two conditions (Elangovan, Mungara, & Joseph 295). Being overweight or obese can lead to coronary heart diseases, cancer, type 2 diabetes, hypertensions, stroke, respiratory disorders, dyslipidemia, liver disorders, gynecological disorders, and osteoarthritis. Although health related implication can be prevented, there are various methods on weight management as discussed in the next paragraphs. First method is through protein increase, particularly at breakfast. The gratifying quality of nutritional protein is prejudiced by the time of protein intake. Protein intake in the morning has a greater gratify impact than later meal times (Pwint, Lee, Wong, & Saw 70). This is because protein has more thermogenic impact than carbohydrates and fat, which facilitate the body to burn more calories. Also, a crucial protein breakfast occur to slow gastric emptying, wherein aspects to the fact that protein occurs to be the most gratifying macronutrient. In addition, a powerful protein breakfast increases the function of glucagon, which stimulates the route of glucose synthesis. Another thing is that fat loss is approximately twice as much in the high-protein diet set than moderate-protein diet set in obese and overweight (Elangovan, Mungara, & Joseph 295). Second method is by the use of a smaller plate. Size of the plate used in taking the food can affect the consumption of calories. Use of minor plates aids to consume lesser portion sizes, and this can result to the intake of fewer calories. The portion size impacts energy consumption. For instance, individuals who are identified with bigger portions of meals, do not infer to have a higher level of satiety (Whitney, Eleanor, and Sharon 199). This proposes that satiety and hunger signals are ignored when a bigger portion of the meal is placed in visible. In the current world, up surged portion sizes have occurred simultaneously with the upsurge in obesity and overweight rate; thus bigger portion sizes can be of the impact contributing to increase in body weight around the world. Thirdly, is by eating of more soup in the daily diet. Soups have a substantial satiety impact and research have elaborated that compared to solid foods, soup digestion lessen the amount of energy consumption. Compared to having no soup in one’s diet, it has been demonstrated that taking soup lessens total energy consumption of a meal. When soup is taken before a meal, a reduction of 20% of energy is used in the meal (Gele, Mbalilaki 119). Fourth method of weight management is by consuming dairy products in the daily diet. This can help in losing body fat. From the research, it is claimed that a diet rich in dairy products reduces total body fat (Gele, Mbalilaki 119). This happens because a high amount of a diet rich in calcium increases the amount of energy and fat expelled from the human body. In addition, saturated, polyunsaturated and monounsaturated fats all have a higher excretion rate with a higher input. In this case, a high calcium input is denoted 2300 mg and low calcium input is denoted 700 mg. A possible definition of this sensation is that high input of calcium cause calcium soap formation and binding of bile acid in the small intestines. Other researches indicate that dairy source of calcium demonstrates greater weight loss than supplemental calcium consumption. This may be possible due to the other bioactive available in the milk, which may assist in metabolic efficiency and fat loss (Maruf, Akinpelu, & Nwankwo 469). Fifth method of weight management is the incorporation of more vegetables in an individual’s daily meals. This is to the fact that vegetables have the properties of increasing satiety. Vegetables and fruits have been identified to upsurge satiety and diminish hunger. This class of foods has a low density of energy, which is chiefly due to the high water content and partially due to the fiber content. The decrease of density of energy has been indicated to promote satiety (Elangovan, Mungara, & Joseph 297). The water content in fruits and vegetables adds weight, without adding calories and fiber decelerates gastric emptying. Both of these characteristics contribute to the satiating impact of fruits and vegetables. In addition, researches have demonstrated that fiber decreases hunger and also reduces total energy input. Dietary fiber has been proposed to assist weight management by inducing satiety, reducing absorption of macronutrients and enhancing of gut hormones. Dietary fiber comprises of lignin and non-digestible, which are structural mechanisms in plants. Fiber recommendations range from 10-13 g/1000 calories with slightly higher recommendation for men (Hoy 365). As a result of large volume water content in fiber-rich foods, fiber displaces the available nutrients and calories from the diet. Intake of viscous fibers delays gastric emptying, which may root a protracted feeling of fullness. Also, satiety is induced by up surging chewing, which limits food consumption by enhancing the secretion of gastric juice and saliva, causing stomach expansion overweight (Elangovan, Mungara, & Joseph 298). To add on that, hormone emission is impacted during fiber ingestion. Insulin response is decreased, and cholecystokinin in the ilium is up surged. Insulin controls blood glucose levels while cholecystokinin adjusts gastric emptying, pancreatic emission and gall bladder contraction. There is a direct correlation between cholecystokinin and satiety after foods of different fiber content are taken. Fiber may have the added advantage of aiding consumers reduce food consumption throughout the day. In conclusion, large consumption of dietary fiber at breakfast is linked with less food intake at lunch (Maruf, Akinpelu, & Nwankwo 466). Sixth method is by considering different type of foods and drinks that have been proposed for weight management by professionals. First type of food is to be considered is the resistant starch. These types of foods are non-digestible, fermentable fibers that repel amylase breakdown in the small intestine (Pwint, Lee, Wong, & Saw 68). They are mostly found in the cooked and cooled potatoes, beans, legumes, and green bananas. Resistant starch dilutes density of energy of food consumption has a bulking impact similar to non-fermentable fiber and increase the expression of GLP-1 and PYY gut. The upsurge in gut hormones can impact long-term energy balance by influencing neuronal route in the brain as well as enhanced overall health of the intestines. Second type of diet to be considered is capsaicin. Clinical studies on capsaicin has indicated that intake of spices during breakfast can upsurge energy expenditure by 23% immediately after meal digestion. Capsaicin is denoted as hot pepper, which is a primary ingredient in chili and red hot peppers. Capsaicin has been said that it induces thermogenesis at the cellular level. Also, capsaicin prompts satiety as an outcome of oral and gastro-intestinal influence which in turn increases energy output (Hoy 362). Third type of diet to be put in consideration, in weight management, is the consumption of coffee and green tea. Coffee has been linked with increased energy use and subsequent weight loss. Caffeine in the coffee is a class of compounds denoted as methylxanthines. This induces a thermogenic impact by up surging Sympathetic Nervous System activity, which is a vital regulator of energy output. Green tea, on the other hand, has been linked with reducing blood glucose, inhibiting hepatic and body fat buildup, and encouraging thermogenesis due to the catechins that are available (Sieverdes, Treiber, & Jenkins 290). Catechins are polyphenols that are the main element of green tea excerpt. Green tea has been established to increase energy output and fat oxidation in mankind, thus aiding in weight management. Eighth method used to prevent overweight and obese is through weight loss. This can be unintended or intended. Unintended weight loss transpires in many disorders and conditions, involving some threatening life disease such as AIDS (Toll 1127). This can be resulted from starvation, cardiac disorders, renal diseases, cancer, HIV, gastrointestinal disorders and respiratory disorders. On the other hand, intended weight loss occurs when the total body mass is lost in the straggle of enhancing body fitness and health or change of appearance. This can be a result of working out, running or jogging daily or feeding on a diet with low calories. These two factors are crucial in weight controlling as they are long-term therapy. Another important factor in weight management is the underweight. Underweight is the opposite of the first two factors discussed in the above paragraphs (overweight and obesity). Underweight is the term defining an individual whose body weight is deliberated to be too low to be healthy. The description usually denotes individual with a BMI less than 18.5 or a weight of 15% to 20% below that ordinary for their age and height group (Murakami, McCaffrey, & Livingstone 10). There is a variety of issues that can result to an individual to be underweight. An individual may be underweight due to metabolism, nutrients deficiency, poor diet, and lack of food or genetics. Also in some cases underweight is associated with certain medical conditions, involving tuberculosis or hypertension. Individuals suffering from liver or gastrointestinal problems may experience difficulties in absorbing nutrients adequately (Pwint, Lee, Wong, & Saw 6). What are the consequences or problems associated with underweight? Underweight can be symptomatic or secondary of an underlying disease. Also, it can be a primary causative condition. Seriously underweight people may have poor physical stamina and weak immune system, leaving them prone to infection (Elangovan, Mungara, & Joseph 296). Individuals who experience malnutrition, underweight may raise exceptional apprehensions as not only gross caloric consumption may be inadequate, but also consumption and absorption of other essential nutrients, particularly micro-nutrients such as minerals and vitamins and essential amino-acids. In female, underweight can cause amenorrhea, infertility and propel complication during pregnancy. In addition, underweight is recognized as the risk factor for osteoporosis, even for young individuals. This is certain insidious consequences because the affected individuals do not notice the harm. After the occurrence of the first fractures, the harm is often already irreversible. Lastly, underweight result to an increased mortality rates comparable to morbidly obese individuals group (Murakami, McCaffrey, & Livingstone 8). Underweight can be managed in two ways, through exercise and health diet. Underweight individual should gain weight by increasing calorie consumption. This can be achieved by taking calorie-dense foods such as nuts, cheese, and dried fruits. Also, body weight can be increased via consumption of liquid nutritional enhancements, for example, Boost and Ensure. Another means for underweight individuals to gain weights is by exercise. By physically exercising, hypertrophy muscle are increased in size, thus increasing body mass. Weight fitting exercises are recommended as they are effective in assisting to enhance muscle tone as well as aiding with weight gain. In addition, weight fitting improve bone mineral density for which underweight individuals have an increased risk of deficiency (Hoy 368). In conclusion, weight management is the technique used to aid people look and feel better, and achieve a healthier body weight. Weight management involves an attempt to add weight without losing muscle, to gain muscle and lose fat simultaneously; consuming a nutritionally essential diet, and participating in a lifestyle that counterpart an individual’s weight management straggle. Works cited Bagchi, Debasis. Obesity: epidemiology, pathophysiology, and prevention. 2nd ed. Boca Raton: CRC Press, 2012, 77. Print. Elangovan A, Mungara J, Joseph E. “Discovering the relation between BMI, diet, and dental caries amongst 6-12-year-old children.” Journal of Indian Social pediatric disorder 30.4, (2012): 293-300. PubMed Web. 29/03/2013. Gele AA, Mbalilaki AJ. “Overweight and obesity among African immigrants in Oslo.” Journal of American Medical Association 6.1, (2013): 119. PubMed Web. 29/03/2013. Hoy SM. “Lorcaserin: A Review of its Use in Chronic Weight Management.” Journal of drugs 129.3, (2013): 239-99. PubMed Web. 29/03/2013. Maruf F, Akinpelu A, Nwankwo M.” Perceived body weight: differences and gender alterations among University scholars.” African Health Science 12.4, (2012): 464-72. PubMed Web. 29/03/2013. Murakami K, McCaffrey TA, Livingstone MB. “Nutritional glycemic index and glycemic capacity in relation to food and nutrient intake and indices of body fatness in British children and adolescents.” Journal of Nutrition 34.2, (2013): 1-12. PubMed Web. 29/03/2013. Pwint MK, Saw SM, Wong TY, Lee YS. “Occurrence of overweight and obesity in chinese toddlers in singapore.” Annual Academic Singapore 42.2, (2013): 66-72. PubMed Web. 29/03/2013. Sieverdes JC, Treiber F, Jenkins C. “Improving diabetes management with mobile health technology.” Journal of Medical Science 35.6, (2013): 289-95. PubMed Web. 29/03/2013. Toll E. “A piece of my mind: 278.00 Obesity, not otherwise specified.” Journal of American Medical Association 309.11, (2013): 1123-4. PubMed Web. 29/03/2013. Whitney, Eleanor Noss, and Sharon Rady Rolfes. Understanding nutrition. 12 ed. Australia: Wadsworth, Cengage Learning, 2011, 199. Print. Read More