What does healthy means to you? It could be different for a lot of people and what draws between right and wrong is rarely being looked on. Defining healthy would focus on things has been normally looked as 'healthy' with further explanation. In this entry, it would be on losing weight.
Why is this on 'Defining Healthy'?I am currently an English teacher in a high need school and I have seen or heard so much on misunderstanding and misinterpretation of diets, habits and facts. One of many is that a contest of losing most weight counted as healthiest. Encouraging healthy lifestyle is always a good start but the approaches should be relevant and realistic. So does focusing on weight alone really define one's health?
What contributes to our body weight?
Our total body weight generally made of two components which is fat free mass and fat mass. However, it is not only limited to muscle and fat. We have to also look into the amount of percentage contributed by bone mass, muscle tissue, fats (essential and non-essential) and others (organs, etc).
Basically, our body needs some fat to carry out necessary and healthy functions. This essential body fat is stored in our bones, organs, central nervous system and muscles. Both men and women need different amounts of essential body fat (another entry on this perhaps?). The fat that is not needed for vital functions is called non-essential fat.
Factors Affecting Body Weight
Body weight is affected by either genetic or environmental factors that includes listed below.
1. Family history
A family history of overweight or obesity will likely affect the amount of fat you store in your body and where on your body you carry the extra fat. This is so because overweight and obesity tend to run in families, suggesting that genes may play a role.
2. Race or Ethnicity
Some racial and ethnic minority groups are more likely to have obesity. In Malaysia, few studies conducted has found that Indians are more overweight and obese than Malays and Chinese. While in a couple other studies, the result in comparing overweight and obesity in Bumiputera Sabah and Sarawak are inconsistent which is probably due to various bumiputera groups spread through a wide area in both states. In addition, the ethnic with the lowest rate of obesity is the Orang Asli.
3. Age
As we grow older, our metabolic rate also decrease. Hence, probably the reason many people gain weight as they age. Adults who have a normal BMI often start to gain weight in young adulthood and continue to gain weight until they are ages 60 to 65. In addition, children who have obesity are more likely to have obesity as adults.
4. Sex
Women are often more obese or overweight that men. A person’s sex may also affect where the body stores fat. Women tend to build up fat in their hips and buttocks. Men usually build up fat in the abdominal (belly) area. Particularly, extra abdominal fat may put people at risk of health problems even if they have a normal weight.
5. Dietary habits
The amount, quality and types of food we feed our body will affect our body composition and weight. Calorie-dense food, high sugar content and fatty and oily food consumption at a high amount will accumulate calories that are exceeding our needs. This will contributes to accumulation of fat in our body.
6. Physical activity
It is recommended by WHO that we spend at least 150 minutes of moderate intensity activity per week. That equals to at least 30 minutes per day if we exercise for 5 days per week. In addition, stay active by maximizing your daily energy expenditure by walking often or taking the stairs whenever possible. A sedentary habit or lifestyle will put you at risk of gaining unnecessary weight as this will limit your energy expenditure.
7. Environment
Factors such as your workplace, neighborhood and where you play also affect your body weight. This determines accessibility to healthy foods and places to be active. For example, an area with a lot of grocery stores can increase your access to better quality, lower calorie foods. Living in a neighborhood with a lot of green spaces and areas for safe physical activity may encourage you to be more physically active.
Whereas, your workplace may also make it easier for you to eat unhealthy, high-calorie foods. Vending machines, cafeterias, or special events may not offer healthy, lower calorie options. Whenever possible, choose the healthier options and limit your intake to a serving of 3 pieces of kuih.
8. Amount of sleep
According to various studies, those who don’t get enough sleep may eat more calories and snack more. Experts recommend that adults ages 18 to 64 get 7 to 9 hours of sleep a day, and that adults ages 65 and older get 7 to 8 hours of sleep a day.
9. Others
Certain medical condition and certain medication may caused you to gain weight. Other than that, stress may also play a role. Though there's that the amount of cortisol produced by a healthy person under stress is enough to cause weight gain. Metabolically speaking, increased level of cortisol (stress) hormone induces visceral fat storage where it mobilizes triglycerides from storage and relocate them to visceral fat cells (those under the muscle, deep in the abdomen). It also aids adipocytes' development into mature fat cells. Plus, repeated elevation of cortisol in our body will directly and indirectly influence appetite and cravings.
All these factors are much likely interrelated and dynamic. Therefore, we must not look limit our focus into just one factor.
1. Family history
A family history of overweight or obesity will likely affect the amount of fat you store in your body and where on your body you carry the extra fat. This is so because overweight and obesity tend to run in families, suggesting that genes may play a role.
2. Race or Ethnicity
Some racial and ethnic minority groups are more likely to have obesity. In Malaysia, few studies conducted has found that Indians are more overweight and obese than Malays and Chinese. While in a couple other studies, the result in comparing overweight and obesity in Bumiputera Sabah and Sarawak are inconsistent which is probably due to various bumiputera groups spread through a wide area in both states. In addition, the ethnic with the lowest rate of obesity is the Orang Asli.
3. Age
As we grow older, our metabolic rate also decrease. Hence, probably the reason many people gain weight as they age. Adults who have a normal BMI often start to gain weight in young adulthood and continue to gain weight until they are ages 60 to 65. In addition, children who have obesity are more likely to have obesity as adults.
4. Sex
Women are often more obese or overweight that men. A person’s sex may also affect where the body stores fat. Women tend to build up fat in their hips and buttocks. Men usually build up fat in the abdominal (belly) area. Particularly, extra abdominal fat may put people at risk of health problems even if they have a normal weight.
5. Dietary habits
The amount, quality and types of food we feed our body will affect our body composition and weight. Calorie-dense food, high sugar content and fatty and oily food consumption at a high amount will accumulate calories that are exceeding our needs. This will contributes to accumulation of fat in our body.
6. Physical activity
It is recommended by WHO that we spend at least 150 minutes of moderate intensity activity per week. That equals to at least 30 minutes per day if we exercise for 5 days per week. In addition, stay active by maximizing your daily energy expenditure by walking often or taking the stairs whenever possible. A sedentary habit or lifestyle will put you at risk of gaining unnecessary weight as this will limit your energy expenditure.
7. Environment
Factors such as your workplace, neighborhood and where you play also affect your body weight. This determines accessibility to healthy foods and places to be active. For example, an area with a lot of grocery stores can increase your access to better quality, lower calorie foods. Living in a neighborhood with a lot of green spaces and areas for safe physical activity may encourage you to be more physically active.
Whereas, your workplace may also make it easier for you to eat unhealthy, high-calorie foods. Vending machines, cafeterias, or special events may not offer healthy, lower calorie options. Whenever possible, choose the healthier options and limit your intake to a serving of 3 pieces of kuih.
8. Amount of sleep
According to various studies, those who don’t get enough sleep may eat more calories and snack more. Experts recommend that adults ages 18 to 64 get 7 to 9 hours of sleep a day, and that adults ages 65 and older get 7 to 8 hours of sleep a day.
9. Others
Certain medical condition and certain medication may caused you to gain weight. Other than that, stress may also play a role. Though there's that the amount of cortisol produced by a healthy person under stress is enough to cause weight gain. Metabolically speaking, increased level of cortisol (stress) hormone induces visceral fat storage where it mobilizes triglycerides from storage and relocate them to visceral fat cells (those under the muscle, deep in the abdomen). It also aids adipocytes' development into mature fat cells. Plus, repeated elevation of cortisol in our body will directly and indirectly influence appetite and cravings.
All these factors are much likely interrelated and dynamic. Therefore, we must not look limit our focus into just one factor.
How much is too much?
We have seen TV shows, contests and competitions even in our very own neighborhood or workplace that quest for the biggest weight loser as winner. This may be an effective way to encourage people to lose weight. But how much is too much? Often, people tend to go extreme of diets which helped them to lose weight drastically. However, this often end up with weight gain or rebound due to lack of consistency and practicality in their approaches.
According to the CDC (The Centers for Disease Control and Prevention (CDC)), people who lose weight gradually and steadily at about 1 to 2 pounds per week (0.5 to 1 kg per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
We have seen TV shows, contests and competitions even in our very own neighborhood or workplace that quest for the biggest weight loser as winner. This may be an effective way to encourage people to lose weight. But how much is too much? Often, people tend to go extreme of diets which helped them to lose weight drastically. However, this often end up with weight gain or rebound due to lack of consistency and practicality in their approaches.
According to the CDC (The Centers for Disease Control and Prevention (CDC)), people who lose weight gradually and steadily at about 1 to 2 pounds per week (0.5 to 1 kg per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
What should be the focus in determining healthy weight changes?
As we look at these various and interrelated factors, there are a few that can be controlled by modifying our habits. The easiest to look at is our dietary habits and physical activities as both directly impact energy (calorie) balance in our body. Others that may be worth working on is managing stress, getting enough sleep and find ways you can get healthy and high quality food resources and be physically active regardless of the environment you are in.
References
As we look at these various and interrelated factors, there are a few that can be controlled by modifying our habits. The easiest to look at is our dietary habits and physical activities as both directly impact energy (calorie) balance in our body. Others that may be worth working on is managing stress, getting enough sleep and find ways you can get healthy and high quality food resources and be physically active regardless of the environment you are in.
References
Aronson, D. (2009). Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy. Retrieved from https://www.todaysdietitian.com/newarchives/111609p38.shtml
Centers for Disease Control and Prevention (CDC). (2018). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Ghee, L. K. (2016). A review of adult obesity research in Malaysia. Med J Malaysia, 71(1), 7.
Centers for Disease Control and Prevention (CDC). (2018). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Ghee, L. K. (2016). A review of adult obesity research in Malaysia. Med J Malaysia, 71(1), 7.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (2018). Factors Affecting Weight & Health. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health
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