Weight Management

Healthy Tips for Overweight People

Abdulla Mohammed Al Buflasa./ Senior Health Promotion Officer
29 September, 2014

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What does Overweight and Obesity mean?


Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.


The science


It is quite simple. Your weight depends on how much energy you take in (the calories in food and drink) and how much energy your body uses (burns) up:

  • If the amount of calories that you eat equals the amount of energy that your body uses up, then your weight remains stable.
  • If you eat more calories than you burn up, you put on weight. The extra energy is converted into fat and stored in your body.
  • If you eat fewer calories than you burn up, you lose weight. Your body has to tap into its fat stores to get the extra energy it needs.


How can Overweight and Obesity be reduced through calorie intake?


To lose weight, regular exercise with proper calorie intake would help. To assist in that we can start with the following:

  • Drink more water
    Drinking 350 ml of water before your meal will also fill your stomach and may prevent you from overeating. Drink at least 2 litres of water a day.


  • Eat more vegetables
    Vegetables are a low calorie and high nutritional value food.


  • Add protein
    When ordering a salad, order a serving of lean protein such as skinless chicken breast, fish, low fat cheese or legumes in addition to help you fill up and stay full.


  • Take it easy on the fruits
    Try pairing one piece of fruit with a source of low fat protein such as nuts, yoghurt or  cheese


  • Aim for 3 meals and 2 snacks per day


  • Add more physical activity to your daily routine to burn up more calories.


It is not healthy to lose weight too fast. You should aim to lose weight gradually. If you lose weight too fast, you may lose muscle tissue rather than fat. So, it is recommended that you lose an average of 0.5 to 1 kg per week.


What are benefits of Physical Activity?

  • Lower risk for chronic diseases
  • Reduces stress.
  • Increases energy levels.
  • Allows for better night’s sleep.
  • Improves mood.
  • Reduces aches and pains
  • Improves posture and balance.
  • Builds stronger bones and muscles.
  • Improves heart and lung health.
  • Can maintain a healthy weight when combined by healthy diet.


What to do before and after exercise?

  • Wearing light clothing will allow for better heat exchange while exercising.
  • You should start an exercise session with a gradual warm-up period of 5 to 10 minutes of easy walking and then gradually increase your level of activity.
  • After exercising, you should cool down for about 5 to 10 minutes and stretch your muscles and let your heart rate slow down gradually by easy walking.


What exercises are recommended for obese people?

Cardiovascular exercise is recommended for obese people, with attention to the heart rate while exercising. Aerobic exercise burns fat and increases the heart rate, and requires a certain amount of endurance over a longer period of time. Example of cardiovascular exercise :


  • Swimming
  • Aerobic low impact.
  • Brisk Walking.
  • Resistance Machines.
  • Weight Lifting.
  • Rowing.
  • Cycling.


How long should be the duration of exercise ?

  • Beginners could start exercising for about 20 to 25 minutes daily.
  • For the starting point, break the 25 minutes exercise into shorter sessions of 5 to 15 minutes different times a day.
  • Aim to reach 60 minutes exercise gradually adding 5 minutes more each week.
  • Focus on increasing duration first, then increasing intensity.





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