Wednesday, 10 July 2013

WANT TO LOSE SOME WEIGHT? PART 1

Recently, I have begun to add some other elements like my experiences, or what I think people should know to my blog. some of you may like it and others, not so much. Well, I just had to share this. I do not need to state again my interest in life style but for those who don't know maybe just this time. A few days ago at the clinic, a pretty young slim lady walked into the consulting room and her complaint was that she wanted to add some weight. My first reaction was that my jaw dropped and my eyes almost bulged out of my skull as I stared at her in astonishment. Let me just say this is not an unusual request in the paediatric clinic where mothers are worried that their children may come down with kwashiokor or marasmus because they are refusing feeds. Or even in clinics for patients who suffer from various eating disorders or starvation. This young lady didn't have any of such problems.

My second reaction was to ask "why" and her response....." slimness is not in vogue anymore in her naija words "slimness no dey go market" In my mind, I wonder what market? If I was hearing this little 15-20 years ago, maybe even 10 years ago, it wouldn't have shocked me at all as I was a victim of constant harassment from my peers growing up because I was really, really tall and thin. For the most part I still am and this young lady in question is slightly bigger than I am. Back in the days, in Nigeria and most of Africa, you were considered to be among the affluent folks only if you are fat. It meant that you were being properly taken care of. However, the story turned around in     when miss Agbani Darego won the Miss World competition and the slim ones like myself had a shot at surviving.

In the health sector also, the rate of increase of diseases like hypertension, diabetes, atherosclerosis, dyslipidaemia, and their compounding complications became overwhelming and there began the fight against obesity. Nowadays, even the old want to be slim. Have you noticed that when you add weight you look way older that your age? Well enough of the gist and history. What do you need to do in other to shed some weight. One basic rule that no one wants to hear. DIET AND EXERCISE!

Don't go running around looking for shortcuts or things to drink to burn all the calories in 1 day. I have seen people who go to the length of sewing their teeth together so they can take in only fluid diet and end up forcing food through the cracks and spaces and the moment it is loosened, they go back to eating they way they used to. Another very important word when it comes to shedding some weight is DISCIPLINE!
No insult to proper weight loss clinic owners, some of them do the right thing and give the correct advice. I should know I worked for one some years back.

Because this is a very wide topic, it will be divided into 2 parts; part 1- exercise and part 2- Diet 

EXERCISE:


In talking about starting a work-out plan for yourself doesn't necessarily mean, go to the gym today and start running on the treadmill if you have never done so your entire life or deciding to do 4 laps around the stadium when you were still parking your car almost inside your apartment building just yesterday. It is a gradual process requiring a lot of patience and perseverance. I do not consider running in the case of an emergency an exercise of the fact that you go to work everyday because these are normal to your system functionality. An exercise is a purposeful activity that requires physical and/or mental exertion, especially when performed to develop or maintain fitness.

Start by assessing your fitness level by measuring;
  • Your body-mass index
  • Your waist-hip ratio which is not supposed to be >1.6
  • Your waist circumference measured around your bare abdomen just above your hipbone
  • How far you can reach forward while seated with your legs extended in front of you
  • How long it takes you to walk a distance say 1 kilometer
  • Your pulse rate before and after you walk a distance 
Get your stuff together, like your training shoes, socks, outfit (a short and vest, or sweat pants) whatever you feel comfortable in. No nylon materials so you don't sweat so much and then get dehydrated. Your equipment after you must have tried them out at a local gym to know which one works best for you (for people who want a home gym).

Create the time for a workout. It may seem impossible, but if you don't have a scheduled time for a workout in your daily planner or calendar, then you are most likely not going to stick to it. Try incorporating it into some other activities that may not be so relevant. For example, you can watch television and exercise at the same time. Try to get friends or a partner to workout with, that way it's less tasking and more enjoyable.

Set a reasonable goal. Start small, you can start by taking a walk around your house 2-3 times a day, when you have become too comfortable with that, increase the distance covered a little more and continue the walk. If you have gotten to the maximum distance you think you can take from your house, you can decide to step up to a brisk walk i.e. a fast walk. Before you decide to start jogging and running, get a treadmill and see how much time you can run for before getting tired. Increase gradually until you get comfortable and step up your game again.

Keep track of your measurements: waist-hip ratio, thighs, neck, abdominal circumference.This is will help you know how successful your exercise is. Drink just enough water but not too much to help prevent dehydration as dehydration slows down the process of losing weight. Avoid coffee and soda (mineral) drinks.













There are other forms of exercises, like sit-ups, aerobics, swimming, cycling e.t.c. The rule therefore is;
  • walk a short distance
  • walk a long distance
  • brisk walk
  • jugging
  • running
Stay motivated and healthy. Until part 2, Cheers

2 comments:

Thank you for visiting.