5 Simple ways to tell if you need to lose weight

Typically, body mass index (BMI) readings are used to determine whether an individual is overweight or obese. However, BMIs may not be always accurate. There are five other signs that could indicate that it’s time to lose weight, according to experts.

1. Having a big waist

The size of your waist is the best way to tell if you have a healthy weight. Having a waist circumference larger than 35 inches in women and larger than 40 inches in men indicates an overweight status. To determine your waist size, all you need is a measuring tape. To use, place it on the top of your hip bone, putting it around your body and level with your belly button.

This method can also help determine your risk of other diseases. Waist circumference above these numbers suggests excessive belly fat, which is a dangerous type of fat surrounding vital organs. This could increase a person’s risk of diabetes, high cholesterol, high blood pressure, and metabolic syndrome.

2. Snoring

Excessive snoring is also a sign that you need to lose weight. When your body stores fat around the neck, it may narrow your airways, leading to shallow breathing or pauses in breathing. Snoring frequently and rarely getting a good night’s sleep are also signs of sleep apnea, a condition that causes your breathing to repeatedly stop and start again when you’re sleeping.

3. Frequent heartburn

Most people who are overweight and obese experience heartburn or acid reflux. This condition causes a painful burning feeling in your chest or throat. It occurs when stomach acid goes back up your esophagus. If you have heartburn more than twice a week, you may have gastroesophageal reflux disease (GERD). Changes in body weight, even slight ones, can lead to more acid reflux.

4. Painful joints

Obesity is a risk factor for osteoarthritis. This condition causes joint deterioration, pain, reduced joint mobility, and a lower quality of life. If you experience joint or knee pain, you may be experiencing signs of a weight problem.

5. Chronic fatigue

Extra weight puts additional pressure on your organs, such as your lungs. Excess weight also causes chronic inflammation, especially in the airways, making breathing more difficult. You may have a weight problem if simple tasks like cleaning a room lead to difficulty in breathing, shortness of breath, or fatigue. Similarly, overweight and obese individuals have a higher risk of developing asthma.

Why should you watch your weight and what causes weight gain?

Maintaining a healthy weight is essential for good health. It can lower your risk of heart disease, stroke, diabetes, and high blood pressure. In addition, it can also lower your risk of many different cancers.

There are many factors that influence your weight. For one, the quantity and quality of food in your diet greatly affects your weight. Heavily processed foods, sugar-sweetened, high-fat junk foods lack nutrients and promote weight gain. In addition, they cause food cravings or addiction, making you eat more of them. (Related: Obesity rates double worldwide as more countries embrace American junk foods, indoor lifestyles.)

Being sedentary also increases your risk of obesity. Being physically active is a key element of weight control and health. Aside from reducing obesity risk, exercise can lower your risk of developing heart disease, some types of cancer, and other chronic ailments.

Another cause of weight gain is lack of sleep. Research suggests that there’s an association between the amount of sleep and the weight of a person. Generally, children and adults who lack sleep tend to weigh more than those who get enough sleep. This could be because sleep-deprived people may be too tired to exercise, or they may consume more calories because they are awake longer and have more chances to eat. Sleep-deprivation also interrupts the balance of key hormones that control appetite.

Sources include:

Healthline.com 1

Healthline.com 2

MedlinePlus.gov

HSPH.Harvest.edu