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The biggest health risk from excess weight (read, fat) is insulin resistance. As fat begins to surround the visceral organs, like the liver and pancreas, it compromises their functionality, leading to inadequate insulin or insulin that the body is resistant to. As a result, glucose in the bloodstream is unable to enter muscle cells and builds up in the blood, where it causes damage to all cells and organs large and small since every organ in the body depends on blood to obtain nutrients and oxygen.
Obesity promotes insulin and leptin resistance by sending the body’s sympathetic nervous system into overdrive. Over time, these factors lead to hypertension and cardiovascular disease.
When you have excess fatty tissue in your body, larger amounts of free fatty acids enter the liver. It also causes inflammation throughout the body, which in turn affects how your body manages HDL, aka, ‘good’ cholesterol, and other lipoproteins.
Excessive weight has also been linked to sleep problems, like apnea, as fatty deposits in the upper respiratory tract begin to restrict the airway. This diminishes muscle activity in the upper respiratory tract, leading to sleep apnea. While other health conditions have also been seen to cause sleep apnea, obesity or being overweight is more than twice as likely to cause it.
So how much weight should one be optimally? There are several screening tools that can be used to identify the potential risk of disease from excess weight. One of the most popular ones is BMI or Body Mass Index. This is simply a ratio of your weight to your height. However, it’s very simplicity opens it up to numerous exceptions. For instance, athletes, weightlifters, and people who perform a lot of manual labour will compute a dangerously high BMI.
Which brings us neatly to the dangers of using the weighing scale to chalk one’s progress. Since the weighing scale only measures weight, there is no way to know if the weight lost is fat. Because muscle is so much heavier than fat, losing even a small amount of fat will seem like significant progress. Another reason for the scale moving down is often fluid/water loss.
To cheat or not to cheat, that’s the eternal question that plagues everyone on a diet. And understandably. Restricting your body from consuming foods that it has come to see as a staple is not something it will take quietly. So it rebels by triggering cravings for the very foods that have caused the need for the diet itself.
When the cravings become too much too handle and the dieter is in danger of succumbing, will a small cheat help. The evidence is not clear; while some studies do show that the occasional cheat can help break through plateaus, others say no. But there are benefits to be had. So should you cheat on your diet? Read our article on cheat meals to weigh the pros and cons and decide for yourself.
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https://www.freedomfromdiabetes.org/blog/post/it’s-all-about-weight-loss-ffd/2784
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