Health Risks of Being Overweight

Overweight is a condition which is a result of increased amount of fat cells in the body and increased body size. Too much body fat will cause a condition known as obesity. One is referred to being overweight when the body mass index (BMI) is greater than or equals to 25 while obesity is when the BMI is greater than or equals to 30.

Changing lifestyles have played a significant role in the increased rates of overweight. The current feeding habits involve eating excessive amounts of cheap, sugary, fatty and high-calorie food and spending lots of time behind desks in the workplace.

Overweight is a worldwide trend that is affecting the health of many people. The risks associated with overweight include heart diseases, high blood pressure, diabetes, some cancers, and osteoarthritis.

Heart Diseases

Excess weight increases the risk for heart diseases as it makes it harder for the heart to pump blood to all the cells in the body. The most common type of problem is when the blood vessel that carries blood to the heart becomes hard and narrow therefore keeping the heart from getting the blood that is required. This will affect the functioning of the heart as there will be difficulties in pumping the blood. Failure of the heart to function properly will cause heart attacks, chest pains, heart failure, irregular heart rhythm and cardiac death.

High Blood Pressure

The heart pumps the blood through the arteries to the rest of the body. Blood pressure is the force the blood thrusts through the walls of the arteries. A person with excess fat increases the blood pressure because the heart needs to pump harder to supply blood to all the cells in the body. Excess fat can also damage the kidneys which assist in regulating the blood pressure. High blood pressure usually has symptoms such as headaches and chest pains, and it can also cause complications such as stroke and kidney failure.


The most common type of Diabetes is the type 2 diabetes in which blood sugar levels are above normal. Overweight causes alteration of the cells and makes them resistant to insulin. Insulin is a vital hormone that regulates the blood sugar levels.  When the body becomes insulin resistant, the cells that produce insulin works extra hard to keep the blood sugar normal causing cells to wear away. This results in the failure of the blood sugar to be taken by the cells.


Cancer occurs when a body part grows unusually or out of control. The cells infected with cancer may spread to other parts of the body, such as the kidney. People who are overweight have higher risks for some cancers such as breast, colon, and gallbladder cancer. The fat cells may release hormones that affect the cell growth. Some eating habits and physical activity habits that lead to being overweight may contribute to cancer risk.


Osteoarthritis is a health problem that causes pain and stiffness in the joints. It affects the joints of the hands, hips, knees and lowers back. Excess weight may cause extra pressure on joints and cartilage causing them to wear away. Overweight people may have higher blood levels of substances that may cause inflammation. Inflammation of joints also increase the risks of osteoarthritis.

Keeping Toned by Focusing on Key Body Areas

When fitness is mentioned, the first things that come to mind are exercise and diet and torture. What also comes to mind is being able to walk a flight of stairs without getting a short breath or jog without fear of suffering from cardiac arrest. Whatever comes to mind, most persons think about being toned and keeping their bodies in good form. It’s about not only looking good but feeling good and this desire to feel and look good is in itself a motivation to be active and fit.

Fat Burning & Cardio

Cardio exercises are aimed at fat burning. Some experts advise that you warm up for your exercises by doing a bit of cardio before. Some exercise machines can actually give you an idea of how much calories were burnt and then you can calculate how much fat was burnt. The simplest form of cardio is walking and you can do it almost anywhere even on a treadmill. Burning fat this way is slow.

A more extreme way is to take up jogging, running or even swimming. If you watch the Olympics sprinters and swimmers have no fat. Simpler exercises would be jump rope, jumping jacks, standing crunches, aerobics and even Zumba. If you don’t want to feel as if you’re exercising, consider joining a dance class to keep yourself active.

Toning your Arms

Few people actually want what’s called angel arms. If you’re not sure what angle arms are, if you ever raised your arm and realized that it’s flabby, then you have angel arms or arm fat. There are several exercises to tone your arms. You will require appropriate dumbbell weights to assist you. If you are new to exercise begin with a five-pound weight and increase its size when you need to be challenged. There is the simple act of raising them to your chest, raising them to your shoulders or even raising them overhead.

Glutes, Butt & Legs

Since female celebrities have become obsessed with the look, size and shape of their butts, everyone is talking about the power of squats and how it can lift, shape and even grow your butt. Whilst squatting with weights is one of the more popular exercise to build glutes and tone legs, you can also do leg lifts, steps ups, lunges, and kicks. Using weights with these exercises is a good idea as it helps to build resistance.

Abdomen, Sixpack & Core

Whether you are male or female, every other person is obsessed with the perfect body. Most persons would wish to have a flat abdomen. Females especially like to talk about getting a beach body. It is easier for men to develop their muscles and it can take twice as long for a female. The first obvious exercise is crunched. If not done properly you can actually damage your back and neck. If you are doing crunches get an exercise mat. Other exercises worth trying are planks, side crunches, and leg extensions.

What’s the Relationship between Nutrition and a Healthy Lifestyle?

We’ve all at some point made a decision to change our eating habits and lifestyle. The problem is usually not making the decision but how to start implementing what we’ve decided. You can spend days and even months making plans but never actually commit yourself to starting. There’s no alternative to staying active and living a healthy lifestyle. Anyone who wants to live and stay healthy must commit to certain things which are very important.

Nutrition and healthy eating revolve around improving your health, preserving and increasing your body energy, stabilizing your mood and feeling great. According to nutritionists and healthcare professionals, maintaining a healthy diet and having a regular exercising schedule helps improves an individual’s immune system and increases the strength of other body organs such as muscles, lungs, the heart, and bones.

Nutrition for Strength and Energy

Some people don’t understand the essence of taking a nutritious, balanced diet. Your body stays alive and functions properly as a result of body processes which depend on the daily allowances of the nutrients that you take. The essential vitamins, fiber, proteins, minerals, and starch introduced to the body on a daily basis not only keep you alive but also ensure cellular growth within your body.

So, what’s the value of taking a balanced diet? What happens when a person eats a balanced diet is that the body receives the mentioned nutrients within the required calorie limits. According to the United States Department of Agriculture, your diet should comprise of whole grains, vegetables, low-fat dairy products and fruits. A balanced diet will provide you with the energy and strength that you need for your daily activities without necessarily overloading sugar, fats, and high-calorie proteins.

These foods also provide the strength required for maintaining an active lifestyle. If you want to have healthy bones, consider taking foods that are rich in calcium. Vegetables and fruits contain antioxidant vitamins that preserve and strengthen your immune system.

Nutrition and Stress Relief

According to medical experts, reducing the intake of refined carbohydrates and sugar and maintaining a balanced diet reduces the risk for an individual having mental health issues. People with mental health problems are often advised to feed on a balanced diet to help in managing the associated symptoms while regaining control of their life. Research has shown that feeding on an unhealthy diet can contribute to the developing of mental health conditions like schizophrenia and ADHD. Health organizations, as well as the CDC, have also indicated that eating a healthy diet not only helps in controlling an individual’s stress levels but also prepare one to be able to deal with and handle daily stress.

In conclusion, it’s important to note that practicing stress relief and eating a healthy diet helps you to live a longer active life. Excessive weight and obesity are usually caused by unhealthy eating and coping habits. Maintaining a regular exercising schedule will help reduce your risk for diseases such as the heart disease and diabetes. Avoid drinking alcohol excessively and eating sugary snacks, processed meats, and junk food.