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Written By: Editorial Team | Updated : May 21, 2014 3:25 PM IST
Researchers have said that weight loss at any age in adulthood could help yield long-term heart and vascular benefits. The findings are from a study examining the impact of lifelong patterns of weight change on cardiovascular risk factors in a group of British men and women followed since birth in March 1946. They showed that the longer the exposure to excess body fat (adiposity) in adulthood the greater the cardiovascular-related problems in later life, including increased thickness of the carotid artery walls, raised systolic blood pressure, and increased risk of diabetes.
For the first time, the findings also indicate that adults who drop a BMI category-from obese to overweight, or from overweight to normal-at any time during adult life, even if they regain weight, can reduce these cardiovascular manifestations. The study used data from 1273 men and women from the UK Medical Research Council National Survey of Health and Development (NSHD). Participants were classified as normal weight, overweight, or obese in childhood and at 36, 43, 53, and 60-64 years of age. Cardiovascular phenotyping between the ages of 60 and 64 years with carotid intima media thickness (cIMT; a surrogate marker for cardiovascular events) was used to assess the effect of lifetime exposure to adiposity on cardiovascular risk factors. (Read:8 vegetables that will help you lose weight)
According to lead author Professor John Deanfield from University College London (UCL) in the UK, said their study is unique because it followed individuals for such a long time, more than 60 years, and allowed us to assess the effect of modest, real-life changes in adiposity. Deanfield said that their findings suggest that losing weight at any age can result in long-term cardiovascular health benefits, and support public health strategies and lifestyle modifications that help individuals who are overweight or obese to lose weight at all ages. (Read:Ten tips for a healthier heart)
What are some basic dietary changes I can make to lose weight?
Cut down salt: Too much salt in the diet contributes to edema and bloating. Stick to the recommended 1500 mg of salt intake a day. Don't put salt on the table to add to your dinner and limit the amount whilst cooking. Avoiding ready meals is a must too as these are laden with salt for flavour.
Eat more fibre: Eating a combination of soluble and insoluble fibre is an effective way to stay fit and avoid the bloated feeling that comes with constipation. Foods that are rich in fibre include oranges, mushrooms, raspberries, broccoli and cabbage.
Focus on potassium-rich foods: As sodium makes body retain water, potassium helps it to get rid of excess water. Eating potassium-rich foods like bananas and sweet potatoes can help minimise your middle waist. But make sure to exercise right as these can be fattening too.
Stay hydrated: Drinking enough water ensures that fibre can do its job to ease constipation too. Not drinking enough water can also aggravate your sodium and potassium levels.
Avoid digestive stress: Stay away from foods that are difficult to digest like sugary or fatty foods. Focus instead on simple meals which are made with whole foods and steamed vegetables to heal the digestive system.
Ditch artificial sweeteners: Found in flavoured water, diet, low-carbs and sugar-free foods, artificial sweeteners aren't completely digested by body. Bacteria in the large intestine tend to ferment them, causing gas and bloating. Always check food labels to avoid sorbitol, mannitol, xylitol and lacitol. Read more on weight loss...
With inputs from ANI
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