January and February are perhaps the most popular months for losing weight in our twin-island carnival republic. The goodies of the Christmas holidays tend to manifest when we step on the scales at the end of December. But then, carnival usually looms just around the corner. And many strive to look as slim, sexy and refined as possible in their costumes and party outfits.
There is an overall sense of urgency to lose weight in months preceding carnival. Gyms are packed, the Queen's Park Savannah has an increase in the number of runners and walkers, boot camp and training regimes flood social media.
But 2021 is different. Carnival has been cancelled, and that motivation to lose weight to be carnival-ready is absent for many. Nevertheless, weight loss is still a prevalent topic. In my field of work, it is almost daily that I am asked or told about weight loss. "How can I lose weight, I want to lose my belly, I want to slim down, I need to lose x amount of pounds by so and so date."
Generally, when asked why, the first response from many is, "I'm getting fat" or "I have to go to a wedding or beach lime". That being said, there are several reasons that encourage people to lose weight. These include the desire to look and feel good, medical reasons, doctor's orders, reducing the risk of diseases, an upcoming event (wedding, vacation) and improving sports performance amongst others.
But, while many people are now more health-conscious, some still celebrate being overweight or obese. They use social media to shout out that they are "happy in their skin, big and beautiful, not concerned with opinions, etc.". Being confident and happy as we are is good, but are we in the best version of ourselves? Are we healthy being obese?
In a conversation with a relative, I simply suggested that it isn't only about being happy in your skin. More importantly, it is about being healthy in that skin. And so the talk shifted from jeans size to health. Of course, decreasing your jeans size is excellent motivation to lose weight. Humans can be vain creatures; they love looking good. If this desire to look good can contribute to their overall health, then why not?
Excess weight or obesity increases the risk of morbidity and mortality in various ways: cardiovascular diseases, impaired immunity, diabetes, osteoarthritis, cerebrovascular diseases (depression, dementia, stroke) and some cancers. Added to that, overweight folks are often the victims of body shaming and bullying. They may even lose job opportunities. (A colleague at a former job was denied a travel opportunity because the company would have had to purchase a business class ticket since the economy seats were too small).
Whether for health or to fit in that dress or jeans, losing excess weight is highly recommended. There are numerous ways to drop those extra pounds. Experts recommend a mixture of good nutrition and regular exercise. However, people do get sold on the fad diets and tossed up exercise programs which do more harm than good. People should ensure that they adopt a safe and effective approach and develop healthy lifestyle habits.
The nutritional aspect of weight loss is frequently underestimated and overlooked. But there is that saying, "you can not out-train a bad diet". This is reminiscent of people who reward themselves with cake or ice-cream to do a good workout or burn many calories.
According to Emeritus Professor Michael Gleeson of Loughborough University, a healthy diet should provide adequate amounts of all 46 essential nutrients, just enough energy to meet daily energy requirements, health-promoting nonessential nutrients, optimal amounts of high-quality protein, moderate fat, plenty low-calorie fluids, a variety of foods from each food group and limited amounts of salt, sugars and alcohol. Professor Gleeson is the author of several books on diet, nutrition, and healthy lifestyles.
While it might be ideal to have a diet/nutrition plan customized by a dietitian, this can be expensive and isn't very necessary for the general population. However, high-performance athletes and those under specific medical care or conditions should certainly invest in or seek advice from a nutritionist.
Although we may not know our exact micro and macronutrient requirements, we should all have a decent enough idea of good nutrition: what foods and drinks to avoid or consume sparingly, what to have in moderation, and what we can have lots of. We can acquire at least basic knowledge from proper research and reading from valid sources. Losing weight doesn't have to be complicated at all: Energy input should be less than energy output. Calorie intake should be less than calorie output.
The problem arises when people tend to engage in crash diets or diets that do not provide balanced nutrition. One should avoid diets that encourage totally cutting out any food sources or food groups, including fats. Reduction rather than omittance is a key point to note. People should also be very mindful of the extreme low carb, high-fat and no carb, high protein diets. Each individual should understand their own body type, metabolism and requirements since people can respond differently to the same diet. Additionally, the diets that promise a loss of more than two pounds a week have a high possibility of being unhealthy and unrealistic.
Balance, as usual, is a key concept in this subject. With good nutrition and a good exercise program, weight loss or weight maintenance is very possible and simple.
On a personal note, I often get startled looks or disappointed glares when I am buying doubles or KFC. But, I do need some fats in my diet, after all. Seriously though, I exercise four or five times a week as time permits, and my diet is generally balanced. One with slight pepper now and then won't do any harm.
