BY JOYCE WONG JIN YI
MAINTAINING your weight is more than how you look or the number you see on the scale. How you feel, and your overall health is so much more important. Excess body fat is associated with an increased risk of most major chronic health conditions, including type 2 diabetes, cardiovascular disease, and cancers. Maintaining the right weight for your age, height, and gender is essential.
Body Mass Index (BMI) is the standard tool used to measure identifying overweight and obesity. It is calculated by dividing body weight (kilograms) by height (meters) squared. Overweight and obesity affect at least 50% of the Malaysian population.
Other than extrinsic factors such as diet, exercise, lifestyle, and stress management that influence body weight, many intrinsic factors also influence body weight regulation. These include genetics, epigenetics, appetite regulation pathways, microbiome, insulin sensitivity, circadian rhythms, and hormones.
Let’s dive in to explore a few factors and practical ways to stay at your healthy weight. Many people have less-than-optimal thyroids levels (hypothyroidism) and are prone to weight gain and lack of energy. To maintain healthy metabolic rates, hormones produced in the thyroid gland increase total energy expenditure by targeting cellular metabolism and energy production capacity. Thyroid hormone also contributes to weight control mechanisms through their actions on appetite, adipose tissue signaling, and the brain.
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The main thyroid hormones are thyroxine (T4) and its active metabolite triiodothyronine (T3). Thyroid-stimulating hormone (TSH) from the brain stimulates the thyroid gland to release mainly T4, converted to T3 in other tissues. When there is inadequate TSH release from the brain, the conversion rate of T4 to T3 is lower. Therefore, it is crucial to test thyroid function in those struggling to lose weight.
A successful long-term weight loss should involve a moderate reduction in calorie intake. A moderate cutback of excess calories can significantly improve insulin sensitivity as well. Aging and high carbohydrate intake cause the insulin receptors on cell membranes to lose their functionality. This, in turn, impairs the ability of cells to take up glucose and utilize it for energy production efficiently. Glucose not taken up by energy-producing cells prompts the release of excess insulin. Reducing calorie intake is the most effective way of restoring insulin sensitivity.
Now, we already know that too much blood glucose can cause people to gain extra fat. Taking 5-10 grams of soluble fibre before each meal, one can significantly blunt the glucose-insulin surge by controlling the rate of carbohydrate absorption. Avoid refined sugar and refined starch, which means all the processed food. Choose fresh fruits and vegetables packed with nutrients that will keep you healthy and keep your cravings at bay.
Low blood tryptophan levels in obese people are associated with overeating behaviour. Continuous carbohydrate binging can lower the serotonin in the brain. You can restore your brain serotonin by increasing your tryptophan intake. When the brain is flooded with serotonin, you feel more satiety.
Regular physical activity keeps your weight where you want it to be. Plus, regular exercise helps you both burn fat and support lean muscle. Exercise can increase insulin sensitivity, which can better control weight. Do something each day for at least 30 minutes to move your body. Make sure it is the enjoyable exercise you choose and have fun. The most effective exercise is the one you do; whether it is jogging, swimming, walking, biking or going to the gym, they are all great ways to help you shed some pounds.
Want to discover more tips on looking better and staying healthier? Your healthy life is just a click away at https://www.joyce-wong.com/wellnessmasterclass. You can access it anywhere, anytime, at your own pace. Like it? That’s more! Sign up now, and you’ll be granted one-year complimentary membership in my Wellness Inner Circle (worth $144) and one hour 1-1 coaching session with me.
You deserve to feel great and live a vibrant life. See you there! [/ihc-hide-content]
