What is weight cycling?

Weight cycling is the repeated loss and regain of body weight. This sometimes happens to people who go on weight-loss diets. A small cycle may include loss and regain of 3 to 6 kg. In a large cycle, weight can change by 20 kg or more.

Is weight cycling harmful to my health?

Experts are not sure if weight cycling leads to health problems. However, some studies suggest a link to high blood pressure, high cholesterol, gallbladder disease, and other problems. One study showed other problems may be linked to weight cycling as well. The study showed that women who weight cycle gain more weight over time than women who do not weight cycle. Binge eating (when a person eats a lot of food while feeling out of control) was also linked to women who weight cycle. The same study showed that women who weight cycle were also less likely to use physical activity to control their weight.

Weight cycling may affect your mental health too. People who weight cycle may feel depressed about their weight. However, weight cycling should not be a reason to “feel like a failure.” If you feel down, try to focus on making changes in your eating and physical activity habits. Keeping a good attitude will help you stay focused. In addition, talk with a health care professional about your weight and ways you can manage it. Doing so may help you determine why you weight cycle. Understanding the cause of your weight cycling may help you in the process of lifelong weight management.

How can I manage weight and avoid weight cycling?

We recommend different strategies for different people. The goal for everyone is to achieve a healthy weight. This can help prevent the health problems linked to weight cycling.

If I weight cycle after a diet, will I gain more weight than I had before the diet? Will I have less muscle?

Studies do not show that fat tissue increases after a weight cycle. Study results do not support decreases in muscle either. Many people simply regain the weight they lost while on the diet—they have the same amount of fat and muscle as they did before the weight cycle.

Some people worry that weight cycling can put more fat around their stomach area. This is important since people who carry extra body weight around this area are more likely to develop type 2 diabetes. Studies show that people do not have more fat around their stomach after a weight cycle. However, other studies suggest that women who are overweight and have a history of weight cycling have thicker layers of fat around their stomach—compared to women who do not weight cycle. It is not clear how this relates to weight cycling.

If I regain lost weight, will it be even harder to lose it again?

Losing weight after a weight cycle should not be harder. Studies show weight cycling does not affect how fast you burn food energy, which is called your “metabolic rate.”  This rate slows as we get older, but healthy eating and regular physical activity can still help you achieve a healthy weight.

Is staying overweight healthier than weight cycling?

This is a hard question to answer since experts are not sure whether weight cycling causes health problems. However, experts are sure that if you are overweight, losing weight is a good thing. Being overweight or obese is associated with the following health problems:

• high blood pressure
• heart disease
• stroke
• gallbladder disease
• fatty liver disease
• type 2 diabetes
• certain types of cancer
• arthritis
• breathing problems, such as sleep apnea (when breathing stops for short periods during sleep)

Not everyone who is overweight or obese has the same risk for these problems. Risk is affected by several factors:  your gender, family history of disease, the amount of extra weight you have, and where fat is located on your body. You can improve your health with a modest weight loss. Losing just 10 percent of your body weight over 6 months will help.

Conclusions

Try to eat healthy and get plenty of physical activity. If you go through a weight cycle, do not feel like a failure. Just keep trying your best.

Experts need to learn more about weight cycling. Knowing if it is a cause or effect of poor physical and mental health is important. In the meantime, you can help yourself if you are overweight or obese. Try to eat healthy and get plenty of physical activity. If you go through a weight cycle, do not feel like a failure. Just keep trying your best.

Source: Weight-control Information Network

Healthy eating and physical activity habits are key to your child’s well-being. Eating too much and exercising too little may lead to overweight and related health problems that may follow children into their adult years. You can take an active role to help your child—and your whole family—learn healthy eating and physical activity habits that last a lifetime.

Is my child overweight?

Children grow at different rates at different times, so it is not always easy to tell if a child is overweight. If you think that your child is overweight, talk to your health care provider. He or she can tell you if your child’s weight and height are in a healthy range.

How can I help my overweight child?

Involve the whole family in building healthy eating and physical activity habits. This benefits everyone and does not single out the child who is overweight.

Do not put your child on a weight-loss diet unless your health care provider tells you to. If children do not eat enough, they may not grow and learn as well as they should.

Be Supportive

• Tell your child that he or she is loved, special, and important. Children’s feelings about themselves are often based on how they think their parents feel about them.
• Accept your child at any weight. Children are more likely to accept and feel good about themselves when their parents accept them.
• Listen to your child’s concerns about his or her weight. Overweight children probably know better than anyone else that they have a weight problem. They need support, understanding, and encouragement from parents.

Encourage Healthy Eating Habits

• Buy and serve more fruits and vegetables (fresh, frozen, canned, or dried). Let your child choose them at the store.
• Buy fewer soft drinks and high-fat or high-calorie snack foods like chips, cookies, and candy. These snacks may be OK once in a while, but always keep healthy snack foods on hand. Offer the healthy snacks more often at snack times.
• Make sure your child eats breakfast every day. Breakfast may provide your child with the energy he or she needs to listen and learn in school. Skipping breakfast can leave your child hungry, tired, and looking for less healthy foods later in the day.
  
• Eat fast food less often. When you do visit a fast food restaurant, encourage your family to choose the healthier options, such as salads with low-fat dressing or small sandwiches without cheese or mayonnaise.
• Offer your child water or low-fat milk more often than fruit juice. Low-fat milk and milk products are important for your child’s development. One hundred percent fruit juice is a healthy choice but is high in calories.
• Limit the amount of saturated and trans fats in your family’s diet. Instead, obtain most of your fats from sources such as fish, vegetable oils, nuts, and seeds.
• Plan healthy meals and eat together as a family. Eating together at meal times helps children learn to enjoy a variety of foods.
• Do not get discouraged if your child will not eat a new food the first time it is served. Some kids will need to have a new food served to them 10 times or more before they will eat it.
• Try not to use food as a reward when encouraging kids to eat. Promising dessert to a child for eating vegetables, for example, sends the message that vegetables are less valuable than dessert. Kids learn to dislike foods they think are less valuable.
• Start with small servings and let your child ask for more if he or she is still hungry. It is up to you to provide your child with healthy meals and snacks, but your child should be allowed to choose how much food he or she will eat.
• Be aware that some high-fat or high-sugar foods and beverages may be strongly marketed to kids. Usually these products are associated with cartoon characters, offer free toys, and come in bright packages. Talk with your child about the importance of fruits, vegetables, whole grains, and other healthy foods—even if these foods are not often advertised on TV or in stores.

Healthy Snack Ideas Your child might enjoy trying the following foods: Fresh fruit. Fruit canned in juice or light syrup. Small amounts of dried fruits, such as raisins, apple rings, or apricots. Fresh vegetables, such as baby carrots, cucumber, zucchini, or tomatoes. Low-sugar, whole-grain cereal with low-fat milk. Foods that are small, round, sticky, or hard to chew, such as raisins, whole grapes, hard vegetables, hard chunks of cheese, nuts, seeds, and popcorn, can cause choking in children under age 4. You can still prepare some of these foods for young children, for example, by cutting grapes into small pieces and cooking and cutting up vegetables. Always watch your toddler during meals and snacks.

Find More Help

Your Health Care Provider

Ask your health care provider for brochures, booklets, or other information about healthy eating, physical activity, and weight control. He or she may be able to refer you to other health care professionals who work with overweight children, such as registered dietitians, psychologists, and exercise physiologists.

Weight-control Program

You may want to think about a treatment program if:

• You have changed your family’s eating and physical activity habits and your child has not reached a healthy weight.
• Your health care provider has told you that your child’s health or emotional well-being is at risk because of his or her weight.

The overall goal of a treatment program should be to help your whole family adopt healthy eating and physical activity habits that you can keep up for the rest of your lives. Here are some other things a weight-control program should do:

• Include a variety of health care professionals on staff, including doctors, registered dietitians, psychiatrists or psychologists, and exercise physiologists.
• Evaluate your child’s weight, growth, and health before enrolling him or her in the program. The program should also monitor these factors while your child is enrolled.
• Adapt to the specific age and abilities of your child. Programs for 4-year-olds should be different from those for 12-year-olds.
• Help your family keep up healthy eating and physical activity behaviors after the program ends.

Source: Weight-control Information Network

“Obesity” specifically refers to an excessive amount of body fat. “Overweight” refers to an excessive amount of body weight that includes muscle, bone, fat, and water. As a rule, women have more body fat than men. Most health care professionals agree that men with more than 25 percent body fat and women with more than 30 percent body fat are considered obese. These numbers should not be confused with the body mass index (BMI), however, which is more commonly used by health care professionals to determine the effect of body weight on the risk for some diseases.

“Women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have more health risks than people with lower waist measurements because of their body fat distribution.”

Weighing too much may increase your risk for developing many health problems. If you are overweight or obese, you may be at risk for:

• Type 2 diabetes
• coronary heart disease and stroke
• metabolic syndrome
• certain types of cancer
• sleep apnea
• osteoarthritis
• gallbladder disease
• fatty liver disease
• pregnancy complications

You may be able to lower your health risks by losing weight…

Another way to determine your weight

Another way to determine if your weight is placing your health at risk is to measure your waist. Waist measurement does not determine if you are overweight, but it does indicate if you have excess fat in your abdomen. This is important because extra fat around your waist may increase health risks even more than fat elsewhere on your body.

Women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have an increased risk for obesity-related diseases.

Type 2 Diabetes

What is it?

Type 2 diabetes is a disease in which blood sugar levels are above normal. High blood sugar is a major cause of coronary heart disease, kidney disease, stroke, amputation, and blindness. In 2002, diabetes was the sixth leading cause of death in the United States.

Type 2 diabetes is the most common type of diabetes in the United States. This form of diabetes is most often associated with old age, obesity, family history of diabetes, previous history of gestational diabetes, and physical inactivity. The disease is more common among certain ethnic populations.

How is it linked to overweight?

More than 85 percent of people with type 2 diabetes are overweight. It is not known exactly why people who are overweight are more likely to develop this disease. It may be that being overweight causes cells to change, making them resistant to the hormone insulin. Insulin carries sugar from blood to the cells, where it is used for energy. When a person is insulin resistant, blood sugar cannot be taken up by the cells, resulting in high blood sugar. In addition, the cells that produce insulin must work extra hard to try to keep blood sugar normal. This may cause these cells to gradually fail.

What can weight loss do? You may lower your risk for developing type 2 diabetes by losing weight and increasing the amount of physical activity you do. If you have type 2 diabetes, losing weight and becoming more physically active can help you control your blood sugar levels and prevent or delay complications.

Coronary Heart Disease and Stroke

What are they?

Coronary heart disease means that the heart and circulation (blood flow) are not functioning normally. Often, the arteries have become hardened and narrowed. If you have coronary heart disease, you may suffer from a heart attack, congestive heart failure, sudden cardiac death, angina (chest pain), or abnormal heart rhythm. In a heart attack, the flow of blood and oxygen to the heart is disrupted, damaging portions of the heart muscle. During a stroke, blood and oxygen do not flow normally to the brain, possibly causing paralysis or death. Coronary heart disease is the leading cause of death in the United States, and stroke is the third leading cause.

How are they linked to overweight?

People who are overweight are more likely to develop high blood pressure, high levels of triglycerides (blood fats) and LDL cholesterol (a fat-like substance often called “bad cholesterol”), and low levels of HDL cholesterol (“good cholesterol”). These are all risk factors for heart disease and stroke. In addition, excess body fat—especially abdominal fat—may produce substances that cause inflammation. Inflammation in blood vessels and throughout the body may raise heart disease risk.

What can weight loss do? Losing 5 to 10 percent of your weight can lower your chances for developing coronary heart disease or having a stroke. If you weigh 90-100 kg, this means losing as little as 9-10 kg. Weight loss may improve blood pressure, triglyceride, and cholesterol levels; improve heart function and blood flow; and decrease inflammation throughout the body.

Metabolic Syndrome

What is it?

The metabolic syndrome is a group of obesity-related risk factors for coronary heart disease and diabetes. A person has the metabolic syndrome if he or she has three or more of the following risk factors:

• A large waistline. For men, this means a waist measurement of 40 inches or more. For women, it means a waist measurement of 35 inches or more [1].
• High triglycerides or taking medication to treat high triglycerides. A triglyceride level of 150 mg/dL or higher is considered high [1].
• Low levels of HDL (“good”) cholesterol or taking medications to treat low HDL. For men, low HDL cholesterol is below 40 mg/dL. For women, it is below 50 mg/dL [1].
• High blood pressure or taking medications to treat high blood pressure. High blood pressure is 130 mm Hg or higher for systolic blood pressure (the top number) or 85 mm Hg or higher for diastolic blood pressure (the bottom number) [1].
• High fasting blood glucose (sugar) or taking medications to treat high blood sugar. This means a fasting blood sugar of 100 mg/dL or higher [1].

A person with metabolic syndrome has approximately twice the risk for coronary heart disease and five times the risk for type 2 diabetes [1]. It is estimated that 27 percent of American adults have the metabolic syndrome [2].

How is it linked to overweight?

The metabolic syndrome is strongly linked to obesity, especially abdominal obesity. Other risk factors are physical inactivity, insulin resistance, genetics, and old age.

Obesity is a risk factor for the metabolic syndrome because it raises blood pressure and triglycerides, lowers good cholesterol, and contributes to insulin resistance. Excess fat around the abdomen carries even higher risks.

What can weight loss do?

It may be possible to prevent the metabolic syndrome with weight management and physical activity. For patients who already have the syndrome, losing weight and being physically active may help prevent or delay the development of diabetes, coronary heart disease, or other complications.

Individuals who are overweight or obese and who have the metabolic syndrome should aim to lose 10 percent of their body weight and do at least 30 minutes of moderate-intensity physical activity every day. Quitting smoking, eating healthfully, and taking prescription medications for conditions such as high blood pressure or low HDL cholesterol may also be recommended.

Cancer

What is it?

Cancer occurs when cells in one part of the body, such as the colon, grow abnormally or out of control. The cancerous cells sometimes spread to other parts of the body, such as the liver. Cancer is the second leading cause of death in the United States.

How is it linked to overweight?

Being overweight may increase the risk of developing several types of cancer, including cancers of the colon, esophagus, and kidney. Overweight is also linked with uterine and postmenopausal breast cancer in women. Gaining weight during adult life increases the risk for several of these cancers, even if the weight gain does not result in overweight or obesity.

It is not known exactly how being overweight increases cancer risk. It may be that fat cells release hormones that affect cell growth, leading to cancer. Also, eating or physical activity habits that may lead to being overweight may also contribute to cancer risk.

What can weight loss do?

Avoiding weight gain may prevent a rise in cancer risk. Healthy eating and physical activity habits may lower cancer risk. Weight loss may also lower your risk, although studies have been inconclusive.

Sleep Apnea

What is it?

Sleep apnea is a condition in which a person stops breathing for short periods during the night. A person who has sleep apnea may suffer from daytime sleepiness, difficulty concentrating, and even heart failure.

How is it linked to overweight?

The risk for sleep apnea is higher for people who are overweight. A person who is overweight may have more fat stored around his or her neck. This may make the airway smaller. A smaller airway can make breathing difficult, loud (snoring), or stop altogether. In addition, fat stored in the neck and throughout the body may produce substances that cause inflammation. Inflammation in the neck is a risk factor for sleep apnea.

What can weight loss do?

Weight loss usually improves sleep apnea. Weight loss may help to decrease neck size and lessen inflammation.

Osteoarthritis

What is it?

Osteoarthritis is a common joint disorder that causes the joint bone and cartilage (tissue that protects joints) to wear away. Osteoarthritis most often affects the joints of the knees, hips, and lower back.

How is it linked to overweight?

Extra weight may place extra pressure on joints and cartilage, causing them to wear away. In addition, people with more body fat may have higher blood levels of substances that cause inflammation. Inflammation at the joints may raise the risk for osteoarthritis.

What can weight loss do?

Weight loss of at least 5 percent of your body weight may decrease stress on your knees, hips, and lower back, and lessen inflammation in your body. If you have osteoarthritis, losing weight may help improve your symptoms.

Fatty Liver Disease

What is it?

Fatty liver disease occurs when fat builds up in the liver cells and causes injury and inflammation in the liver. It can sometimes lead to severe liver damage, cirrhosis (build-up of scar tissue that blocks proper blood flow in the liver), or even liver failure. Fatty liver disease is like alcoholic liver damage, but it is not caused by alcohol and can occur in people who drink little or no alcohol.

How is it linked to overweight?

People who have diabetes or “pre-diabetes” (when blood sugar levels are higher than normal but not yet in the diabetic range) are more likely to have fatty liver disease than people without these conditions. People who are overweight are more likely to develop diabetes (see the “Type 2 Diabetes” section above). It is not known why some people who are overweight or diabetic get fatty liver disease and others do not.

What can weight loss do?

Losing weight and being physically active can help you control your blood sugar levels. It can also reduce the build-up of fat in your liver and prevent further injury. People with fatty liver disease should avoid drinking alcohol.

Gallbladder disease

What is it?

Gallbladder disease includes gallstones and inflammation or infection of the gallbladder. Gallstones are clusters of solid material that form in the gallbladder. They are made mostly of cholesterol and can cause abdominal pain, especially after consuming fatty foods. The pain may be sharp or dull.

How is it linked to overweight?

People who are overweight have a higher risk for developing gallbladder disease. They may produce more cholesterol (a fat-like substance found in the body), a risk factor for gallstones. Also, people who are overweight may have an enlarged gallbladder, which may not work properly.

What can weight loss do?

Fast weight loss (more than 1.5 kg per week) or large weight loss can actually increase your chance of developing gallstones. Modest, slow weight loss of about 300 gm to 1 kg a week is less likely to cause gallstones. Achieving a healthy weight may lower your risk for developing gallstones.

Pregnancy Complications

What are they?

Overweight and obesity raise the risk of pregnancy complications for both mother and baby. Pregnant women who are overweight or obese may have an increased risk for:

• Gestational diabetes (high blood sugar during pregnancy).
• Pre-eclampsia (high blood pressure during pregnancy that can cause severe problems for both mother and baby if left untreated).
• Cesarean delivery or complications with cesarean delivery.

Babies of overweight or obese mothers have an increased risk of neural tube defects (defects of the brain and spinal cord), stillbirth, prematurity, and being large for gestational age.

How are they linked to overweight?

Pregnant women who are overweight are more likely to develop insulin resistance, high blood sugar, and high blood pressure. (Insulin resistance is when cells do not respond properly to the hormone insulin, which carries blood sugar to cells for energy. It may result in high levels of blood sugar.) Overweight also increases the risks associated with surgery and anesthesia, and severe obesity increases operative time and blood loss.

Some studies have shown that gaining excess weight during pregnancy—even without becoming obese—may increase risks. It is important to consult with your obstetrician or other health care provider about how much weight to gain during pregnancy.

What can weight loss do?

Women who are overweight or obese and who would like to become pregnant should speak with their health care provider [ impressions ] about losing weight before becoming pregnant. Pre-pregnancy weight loss significantly reduces pregnancy complications. Pregnant women who are overweight or obese should speak with their health care provider [ impressions ] about limiting gestational weight gain and being physically active during pregnancy.

Losing excess weight after delivery may help women reduce their health risks. If a woman developed gestational diabetes, losing weight will lower her risk of developing diabetes later in life.

How can you lower your health risks?

If you are overweight, losing as little as 5 percent of your body weight may lower your risk for several diseases, including coronary heart disease and type 2 diabetes. If you weigh 90-100 kg, this means losing 4.6 kg. Slow and steady weight loss of 300 gm to 1 kg per week, and not more than 1.4 kg per week, is the safest way to lose weight.

To lose weight, or to maintain weight loss, you need the help of professionals. Contact impressions [ 9900330123 ].

Source: Weight-Control InformationNetwork

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Endnotes
[1] Grundy SM, Cleeman JI, Daniels SR, et al. Diagnosis and Management of the Metabolic Syndrome: An American Heart Association/National Heart, Lung, and Blood Institute Scientific Statement. Circulation. October 2005; 1129(17):2735-2752.

[2] Ford ED, Giles WH, Modkad AH. Increasing prevalence of the metabolic syndrome among U.S. adults. Diabetes Care. 2004;24(10):244-9.

Extremely obese people are more likely to be injured than the people who have a normal body mass index.

A new study on the subject says about one out of every four obese people report personal injuries in men and about one out of every five obese women report the same. This may be compared to the one out of six normal weight men and one out of eight normal weight women who report such injuries.

Researchers report that while there have been other researchers linking obesity with increased risk of injuries, but the research for that had been conducted on a typical workforce or children, this is one of the first studies that try to find out the risk of injury to obese people of the general population.

Body mass index (BMI) ranging from 18.5 to 24.9 is considered to be normal. People are considered overweight if the index ranges between of 25 to 29.9, while BMI over 30 is considered to be obese.

Researchers feel that overexertion and falls are the two most common causes of injuries in obese and extremely obese people. As obesity can limit the amount of physical strain a person can take, this may cause the obese people to stretch themselves and fall.

Reference: American Journal of Preventive Medicine, July 2005 – [Source]