Underweight, Overweight and Obesity

One thing that you can't change is your family history and genetics, however, you can change your lifestyle habits. Here's an example. I come from a family of 5, and out of all of us, I'm the only one without a serious health problem related to weight. My parents have diabetes, my brothers are headed there as well. Everyone is overweight, some closer to being obese. I firmly believe that it's because of the different lifestyle habits I choose to live. While they eat out daily, and would rather watch sports on TV, I cook my own food and exercise daily. Just those two choices alone have made a huge difference.

In a lifestyle change (aka: 'diet') there are a few things that need to happen in order for success to be apparent. Some preventative measures that can be taken are:
**watching our food intake. This will help individuals not over eat, which leads to obesity.
**getting enough physical activity daily. Taking time to educate ourselves on food, and physical activity, could go a long way in prevention for both underweight and overweight individuals.

Overweight and weight loss are two subjects people usually know how to achieve. Overweight is due to an increase in calories and fats, and a decrease in physical activity, which can result in obesity. Losing weight is a popular goal for most people. To achieve this, an increase in physical activity and decrease in calorie consumption and fat intake is needed. However, what do you do if you're underweight and struggle to gaining weight in order to live at a healthy goal weight? That's a little more tricky.

Katherine Zeratsky, a registered dietitian with the Mayo Clinic, says, "Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals. Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; low-fat dairy products; lean protein sources; and nuts and seeds. Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with low-fat milk and fresh or frozen juice, and sprinkle in some ground flaxseed. In some cases a liquid meal replacement beverage may be recommended. Drink fluids either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat. Add in calorie-dense snacks. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese. Top it off. Add extras to your dishes for more calories — such as cheese in casseroles, soups and scrambled eggs, and nonfat dried milk in stews. Have a healthy treat. Even when you're underweight, be mindful of excess sugar and fat. Have healthy treats that also provide nutrients, such as bran muffins, yogurt, fruit pies and granola bars. Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite." (Zeratsky, 2013).



References: Zeratsky, K., 2013., Mayo Clinic, Nutrition and Healthy Eating. 'What's a good way to gain weight if you're underweight?'