Dr Ruchi Saxena MDS ACE Certified SK Saxena PMP
Excerpts
One of the most common reasons for an increase in weight is consuming more calories than the body needs. This excess energy is then stored as fat, leading to weight gain. Another common cause of weight gain is a sedentary lifestyle with little physical activity, which can decrease metabolism
TOPICS DISCUSSED
Workforce Weight Management Improves Wellness and Productivity
What is Weight Management
Benefits of Maintaining a Healthy Weight
Overweight Vs Obesity
Factors Responsible for Weight Gain
Industry Initiative in Creating a Wellness Culture
What is Weight Management
Weight management is extremely important when it comes to maintaining good health, and it has been proven to play an equally important role in improving workplace efficiency.
If individuals fail to manage their weight, they may be at risk of developing certain unfavourable health conditions like
Owe Weight
Being Overweight and Obese Damages Heart Muscle
Being overweight can lead to a myriad (extremely great in number.) of health issues such as high blood pressure, heart disease, diabetes, and joint pain. It can also negatively affect one’s self-esteem and mental health. By maintaining a healthy weight through balanced nutrition and regular exercise, individuals can reduce their risk of these health issues and improve their overall quality of life. Making small, manageable changes to daily habits can make a big impact on weight management. Eating a balanced diet that includes a variety of whole foods, limiting processed and high sugar foods, and incorporating movement into daily routines can help individuals achieve and maintain a healthy weight. It’s important to remember that weight management is a journey, and progress should be measured not just by the number on the scale, but also by improvements in overall health and well-being.
Obesity,
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Benefits of Maintaining a Healthy Weight
The improved health and well-being translate into a more productive workforce.
- Employees can avoid health issues,
- Avoid sick leaves.
Additionally, healthy eating habits and regular exercise can
- Promote mental clarity,
- Have better decision-making,
- Have focused attention for workplace operations.
- Create an efficient working environment.
Overall, investing in corporate wellness programs that promote weight management through proper nutrition and physical activities can go a long way in boosting workplace efficiency and building a more engaged and healthier workforce.
Overweight Vs Obesity
WHO defines overweight and obesity as follows: overweight is a BMI greater than or equal to 25; and obesity is a BMI greater than or equal to 30.
A short sleep of fewer than 7 hours, maybe a weight gain risk in children and adults and increase BMI (Body Mass Index).
BMI =weight in Kg / sq. of height in meters.
During a long sleep, food intake reduces and there may be weight loss.
Factors Responsible for Weight Gain
Diet, lack of exercise, education, awareness, environmental factors, and genetics are the factors that affects the weight management.
There are many factors that can contribute to an increase in weight, and understanding these factors is important in managing weight effectively.
- One of the most common reasons for an increase in weight is consuming more calories than the body needs. This excess energy is then stored as fat, leading to weight gain.
- Second, common cause of weight gain is a sedentary lifestyle with little physical activity, which can decrease metabolism.
Metabolism is a term used to refer to the series of chemical reactions that occur within living organisms to maintain life. It involves the transformation of food and other materials into energy and other essential molecules that are required by the body.
The process of metabolism requires the coordination and integration of various metabolic pathways, enzymes and other factors that work together to ensure the proper functioning of the body and the maintenance of homeostasis.
Homeostasis – A state of balance among all the body systems needed for the body to survive and function correctly. In homeostasis, body levels of acid, blood pressure, blood sugar, electrolytes, energy, hormones, oxygen, proteins, and temperature are constantly adjusted to respond to changes inside and outside the body, to keep them at a normal level.
Metabolism is an essential aspect of life and is influenced by a variety of factors including genetics, diet, exercise, age, and health status. Understanding metabolism is crucial for maintaining a healthy lifestyle and preventing or managing various health conditions such as obesity, diabetes, and cardiovascular disease.
One-third of the global population aged 15 years and older engages in insufficient physical activities, which affects health.
3. Sedentary lifestyles are spreading worldwide because of
- Lack of available spaces for exercise,
- Increased use of television and video devices.
- Communication means availability induces inactivity.
- Modernisation of technology promotes inactivity.
- Artificial Intelligence create inactivity.
- Increase in sedentary behaviours like office work characterized by much sitting and little physical exercise,
- Workplace operations of office in shifts,
- Different sleep patterns,
- Less active workplace operations around the world.
Consequently, the associated health problems are on the rise.
A sedentary lifestyle affects the human body through various mechanisms.
Sedentary behaviours:
- Reduce lipoprotein lipase activity –
This enzyme is found primarily on the surface of cells that line tiny blood vessels (capillaries) within muscles and in fatty (adipose) tissue. Lipoprotein lipase plays a critical role in breaking down fat in the form of triglycerides, which are carried from various organs to the blood by molecules called lipoproteins.
- Reduce muscle glucose,
- Reduce protein transporter activities,
- Impair lipid metabolism.
- Diminish carbohydrate metabolism.
- Decreases cardiac output.
- Decrease systemic blood flow while activating the sympathetic nervous system,
- Reduces insulin sensitivity and vascular function.
- Alters the circulation levels of sex hormones, which elevates the Incidence of hormone-related cancers.
- Impairs the gravitostat, the body’s weight homeostat –
The activation of the gravitostat primarily protects against obesity by suppressing body fat mass but not fat free mass.
Lipids are fatty, waxy, or oily compounds that are soluble in organic solvents and insoluble in polar solvents such as water.
4. Hormonal imbalances and certain medical conditions can also contribute to weight gain.
5. Stress,
6. Lack of sleep, and medications can all affect weight.
Sleep apnoea
Sleep aponia is a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you snore loudly and feel tired even after a full night’s sleep, you might have sleep aponia.
When someone is carrying excess weight, it can either be because of excessive body fat or muscle mass. The Body Mass Index (BMI) helps determine if someone is overweight or obese by figuring out the ratio between their weight and height. If a person’s BMI falls between 25-29.9, they are classified as overweight; a score of 30 or higher indicates obesity. A healthy lifestyle should involve maintaining a balanced diet and getting regular exercise, both of which play significant roles in managing or preventing unhealthy weight gain and the associated health risks.
7. Genetics and family history can also play a role in determining a person’s weight.
8. Millets as food help in managing weight.
Millets, also known as ancient grains, have been widely recognized for their numerous health benefits. One of the most notable benefits of millets is their assistance in weight management. Apart from being excellent sources of protein, fibre, and other essential nutrients, millets can be incorporated into your diet in a myriad of ways to help you achieve your weight loss goals.
A common approach to leveraging the weight management benefits of millets is by substituting them for other refined grains in your diet. This can be achieved by simply swapping regular rice or wheat with millet-based dishes like millet porridge or bread made from millet flour. Millets are also versatile and can be added to salads, soups, stews, and even as a base for vegetarian patties or burgers.
It’s crucial to seek advice from your doctor or a nutritionist before making any significant modifications to your diet. With millets as a friendly assistant, you can achieve your weight loss goals sustainably and enjoyably.
Industry Initiative in Creating a Wellness Culture
Weight management is an essential aspect of today’s modern workplace that cannot be overlooked. The stress of a busy work environment and the convenience of processed foods has led to many employees struggling to maintain a healthy weight. It is here that corporates can play an instrumental role in ensuring their employees lead a healthy lifestyle. One strategy to achieve this is by incorporating wellness programs that include health checkups, exercise sessions, and healthy eating workshops. Furthermore, corporates can offer healthy meal options in their cafeterias and vending machines. In addition, flexible work hours, on-site gym memberships, and telecommuting are policies that can inspire employees to embrace a healthy lifestyle. The benefits of a healthy weight management program are impressive, including increased productivity, higher employee morale, and minimizing healthcare costs. Thus, it is advisable for corporates to prioritize on promoting a healthy weight management program for the benefit of both the employee and the organization.
By identifying and addressing these factors, individuals can work towards achieving a healthy weight and maintaining it in the long term.
Weight Reducing Fruits
