The New Year is just around the corner and many of us may have already planned our resolutions. Diets, exercise routines and weight loss are often a part of the plans, and why not? It may just turn out to be the best New Year gift you give to yourself.
Losing even around 10 percent of your body weight has abundant positive effects on your health. Shedding those extra few kilos improves many aspects of your physical health and well-being. Weight loss can lead to changes in your personal life, mental health, your senses, and more.
Dr Harsha Gadre, PT, Orthopedic Physiotherapist, AquaCentric Therapy, tells HealthShots that weight loss can help you fight the battles of the new age problems of obesity and its related effects on health. Losing weight with exercises and the right diet will lead to a better balance of good and bad cholesterol levels, fight hypertension, and improve heart and lung function. In fact, once the body’s metabolism improves, hormonal balance is restored, insulin uptake is better and in turn, the risk of diabetes decreases.
People who are obese are more likely to report insomnia or trouble sleeping than those who are not obese. So, losing weight will help you improve your sleeping pattern. Dr Gadre says, “You will find yourself sleeping better, feeling fresh, well-rested, and more alert. Better sleep also enhances your mood.”
Centers for Disease Control and Prevention (CDC) has found that a weight loss of 5-7 percent is enough to reduce the risk of diabetes by 58 percent in a person who has a high risk of the condition. For a person with diabetes or a high risk of diabetes, losing weight and maintaining a healthy weight can help reduce the risk of insulin resistance, prediabetes, diabetes, and the health complications that can result.
Excess fat around the abs can turn the body’s defense system against you, leading to heart and other diseases. But due to losing weight, Dr Gadre says, “You will have better odds to fight any disease at a healthier weight with a more efficient immune response and reduced inflammation in the body achieved from the weight loss.”
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Obesity can dampen your sex life. It can lead to a lack of sexual stamina, sexual dysfunction, and hormonal imbalance. However, weight loss can lead to an increase in sexual desire for women.
Weight loss struggle requires that you stay upbeat and motivated — usually for a long period of time. Therefore, “losing weight will also improve your self-esteem, boost your confidence, and you will have an increased sense of well-being,” says Dr Gadre. You will find that your memory is better, and the fatigue and anxiety is less.
Blood pressure rises with body weight, so losing weight is one of the best ways to improve your numbers. If you’re losing weight and exercising regularly, it will manage your high blood pressure.
Got arthritis and weight issues? The more you lose, the better your knees will feel. “Your joints will be happier to carry less weight and hence undergo less wear and tear and ward off arthritis,” says Dr Gadre.
Now that you have shed the weight, you will feel more energetic, motivated and active. It is because being overweight makes you feel lazy and tired, but losing weight will boost the energy level in your body.
If you’re feeling motivated by reading this and going to continue or start your weight loss, then remember that the medically recommended guideline for a weight loss regimen is 30 minutes of exercise 5 times a week. That adds up to 150 minutes every week.
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You can do aerobic workouts like running, jogging, cycling and even dancing. For ones with joint pain, injuries, spine issues can safely move to aqua-based workouts as they are much lighter on the joints.