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Weight Management

General PracticeEndocrinology, Diabetes and Metabolism

Weight management is a comprehensive strategy that includes diet, exercise, and lifestyle adjustments to achieve and maintain a healthy weight. Effective weight management can improve overall health and prevent various weight-related chronic diseases.

Body Mass Index (BMI)

The World Health Organization recommends using Body Mass Index (BMI) to measure obesity. The formula for calculating BMI is as follows:

BMI = Weight (kg) ÷ (Height (cm)²

Weight & Illness

Weight is closely related to many diseases, and effective weight management helps prevent diseases, including:

Obesity is a critical factor in causing various chronic diseases:

Cardiovascular diseases: Being overweight or obese is one of the significant risk factors for cardiovascular diseases. Managing weight can help lower blood pressure and improve cholesterol levels and heart function, thereby reducing the risk of heart disease and stroke.
Diabetes: Obesity is a significant risk factor for type 2 diabetes. Weight control can increase the body's sensitivity to insulin and reduce the incidence of diabetes.
Certain types of cancer: Obesity is associated with various cancers (such as breast cancer, colon cancer, etc.). Maintaining a healthy weight can reduce the risk of these diseases.
Osteoarthritis: Being overweight increases the pressure on joints, especially the knees, which accelerates joint degeneration. Weight management helps reduce joint burden, delaying or preventing the development of osteoarthritis.

In addition, underweight individuals are prone to the following health problems:

Malnutrition
Osteoporosis
Hair loss
Lack of concentration
Menstrual irregularities
Delayed growth
Anaemia

Underweight can lead to a variety of health problems, including respiratory diseases, pulmonary tuberculosis, digestive system diseases, and certain types of cancer. Additionally, underweight women may face the risk of infertility, and even if they become pregnant successfully, the probability of fetal health problems is relatively higher. Usually, being underweight is also accompanied by malnutrition issues, as inadequate intake of nutrients and calories can impede normal metabolic function and physiological activities in the body.

Weight Management Strategies

Dietary adjustments: Adopt a balanced diet, limit the intake of high-calorie foods, and increase the proportion of vegetables, fruits, and whole grains. Reduce added sugars and saturated fats intake, and pay attention to overall calorie control.
Regular exercise: Combine aerobic exercise and strength training. Aerobic exercises such as brisk walking, jogging, swimming, etc., help burn calories and improve cardiovascular function; strength training can strengthen muscles and increase basal metabolic rate.
Behavioural changes include setting realistic weight loss goals, developing healthy eating and exercise habits, and learning strategies to cope with stress and emotional eating.
Medical and professional support: When necessary, seek help from a nutritionist, psychotherapist, or doctor, and use drug therapy or surgical intervention to assist in weight loss.

Effective weight management not only focuses on short-term weight loss but also emphasizes long-term health maintenance and improvement in quality of life. Through these comprehensive strategies, individuals can lose weight, improve overall health, and prevent various chronic diseases related to weight.