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Frequently Asked Questions
Why can’t I get my weight under control despite eating healthy and exercising?
Eating healthy and regular physical activity may not be enough to have a healthy weight. Some of the factors that may be responsible are:-Obesity is highly genetic. The more of the genes you have, the more probable it is that you will develop obesity by age 18. 70%-80% of our Body Mass Index is determined by genes. -The food my be healthy but your portion may be more than what you need to maintain a healthy weight-Stress, inadequate sleep, medical conditions and medications may also play a role.-Adjunctive therapies may be required including:psychological and behavioural interventions, medications and surgical interventions, to achieve a healthy weight
Note: Your best weight may never be an ‘ideal’ weight. Setting unachievable targets sets people up for failure
Note: Your best weight may never be an ‘ideal’ weight. Setting unachievable targets sets people up for failure
I think I have hormone imbalance, that is why I am going weight. Can I have my hormones checked and corrected?
Decline in estrogen around menopause may result in reduced metabolism and conversion of sugars more into fats and contributes to weight gain. Way out:
-Reducing intake of sugar starch and flour and regular physical activity-Healthy sleep schedule
-Discuss menopausal symptoms with your healthcare provider, managing the symptoms will also help to take measures be intentional about healthy eating and regular physical activity.
-Reducing intake of sugar starch and flour and regular physical activity-Healthy sleep schedule
-Discuss menopausal symptoms with your healthcare provider, managing the symptoms will also help to take measures be intentional about healthy eating and regular physical activity.
I crave for sweet things .What can I do to overcome my cravings?
Conditions that causes release of cortisol can lead to lower dopamine level and increased cravings. Some of these conditions include:
- Stress: acute stress tend to suppress appetite in most people, long-lasting chronic stress is associated with cravings for hyper-palatable high-fat calorie-dense foods. This association may be caused by disturbances of information to the brain that causes the release of cortisol which stimulated appetite and cravings.
- Sleeplessness: Adequate sleep helps to regulate our metabolism. Lack of sleep is associated with imbalances in leptin (a hormone that serves as a gauge for energy reserves and directs the brain to adjust food intake and energy expenditure accordingly) and ghrelin (It is termed the ‘hunger hormone’ because it stimulates appetite, increases food intake and promotes fat storage) levels. These hormonal fluctuations can result in overeating due to craving for sweet, starchy, high-fat and salty food
- Lack of exercise or regular physical activity: Exercise typically lowers the level of appetite stimulating ghrelin and increases appetite suppressing leptin.
- Hormonal changes: In women, hormones fluctuate during various phases of their menstrual cycle. When estrogen levels are low and progesterone is high (during menstrual bleeding), one may feel increased cravings and less satisfied after eating.
Tips to reduce cravings:
- Aim for nutritionally balanced meals. Food with protein and fibre, provide longer lasting satisfaction
- Regular meals and avoid after-dinner snacks. Don’t wait till you are very hungry to eat. Eat at regular intervals.
- Regular physical activity
- Stress management
- Sleep management
- Discuss your medications with your healthcare provider if they are contributing to weight gain. DO NOT DISCONTINUE ON YOUR OWN
Since having children, I have gained a lot of weight and I am unable to lose weight. What can I do to lose weight?
Some women struggle with weight after child birth. Some of the reasons are:-if we gain more than 10kg during pregnancy, it may be difficult going back to our pregnancy weight-Pregnancy, childbirth and nursing the baby can be challenging and stressful. This may result in developing unhealthy relationship with food: eating more, craving for sweet things and reduced physical activity. These causes weight gain.-Depression, anxiety during and after pregnancy may also result in eating more and lack of interest in regular physical activityWay out: Be intentional about healthy eating, regular physical activity during and after pregnancy. It may be challenging during pregnancy because of poor appetite and cravings but it is possible. You can discuss this with your healthcare provider and a nutritionist.For Pre and Post parturition depression and anxiety, discuss with your doctor who can refer you to a therapist. Your doctor may recommend taking antidepressants to control the symptoms so you can eat healthy and be more active.
I have pain all over my body, and everyone, including my doctor keeps telling me to exercise to lose weight. How can I exercise if I am in so much pain?
With ongoing pain, it is almost an impossible task to move or engage in regular physical activity. The activities may make the pain worse when you start being active and this can be frustrating.Way out: People with chronic pain such as arthritis, previous bone or joint injuries, fibromyalgia and chronic fatigue syndrome should discuss pain management with their healthcare providers. They may need to be referred to specialized clinics that provide holistic pain management. Pain control will help to to improve physical activity .There are gentle body movements that you can also engage in to stay active. You can check online for these movements.