HEALTH AND BUSINESS BENEFITS OF WEIGHT LOSS

1. ABSTRACT

Overweight and obese people can lose the weight in healthy way, and such weight

loss strategies have good health and business benefits. Life style modification strategies like

exercise regimen, diet modification and other kinds of behaviour changes help to achieve

weight loss in a healthy way. However, most of the individuals rely on short-term goals of

weight loss only rather than long-term basis. The prime focus in weight loss strategy is the

eating habit like practicing healthy eating habits by avoiding fried or junk foods. Studies

indicate that fried foods and sweets are the major causes of rapid weight gain. And hence

avoiding such foods will help in the weight reduction 69% of population, and it causes

several chronic diseases in both adults and children. Several major health agencies support

the healthy weight loss strategies since it could reduce the health hazards and chronic

diseases associated with overweight. National Heart Lung & Blood Institute has given several

weight reducing guidelines for reducing the weight up to 10% while practising the weight

loss strategies. This applied research paper evaluates the health and business benefits of

weight loss. It analyzes the every possible approach of weight reduction through evaluating

the various weight loss strategies.

2. INTRODUCTION

2.1 Information about obesity

Obesity and overweight are great health problems of our century. This

research indicates that there are many and more people suffer from the chronic problems

associated with overweight. This paper evaluates the health and business benefits of obesity

by finding out the root causes of such troubles. The statistics from World Health

Organization (WHO) indicates that number of obese people is increasing in each day due to

unhealthy eating habits and lack of physical activity. And hence the major recommendations

for weight management are incorporation of healthy eating habits and physical activities. In

fact, both of these factors are essential for weight management on a long-term basis. Physical

activity (PA) is suggested as a significant factor of weight management, weight loss, and for

the avoidance of chance of weight regain after initial weight loss. The American College of

Sports Medicine (ACSM) suggested a minimum of 150 minIwkj1 of moderate- intensity

physical activity prevention of overweight and obese in adults in 2001. It makes sure the

better health condition as well. However, it recommends 200–300 min Iwkj1 for long-term

weight loss and weight management. Further modern evidence has supported these

suggestions and has specified some more physical activities may be essential to avoid weight

regain after primary weight loss. Weight management is a difficult goal to accomplish since it

needs regular food control activities and physical exercises. However, it is the most

publicized subject in society today. Weight loss posses certain health benefits as well as

business benefits. The major kinds of health benefits are healthy physical and mental

conditions, peace of mind, free from all major chronic diseases, etc. The business benefits

include more and more innovative products on weight management, introduction of latest PA

equipments, promotion of weight loss medications etc. For any kind of weight loss strategy, a

person should formulate appropriate kinds of eating habits, physical activities and

medications. Diet and exercise is quite important for healthy weight loss strategy. This

applied research paper presents a detailed description on all these weight loss aspects.

2.2 The Aim of this Study

To analyse and evaluate the effects of obesity on the overall health of the

individual and to study the various physical and dietary methods by which a person

can fight obesity and lose weight. This study was conducted on obese people all over

the world. This study also aims at reaffirming the significance of healthy eating habits

and moderate to vigorous physical activity in order to lose weight. We also compare

the number of calories that can be shed by adopting various weight loss strategies.

3. LITERATURE REVIEW

Weight loss is a battle in which majority of overweight people had put great effort at

some point in their lives. It is a weight management process that needs both physical and

mental support. Most of the overweight people do not have inspiration to begin a healthy diet

and physical activity plan and stick on to it. That is the main reason behind the failure of

weight loss planning in many people. The person who needs to achieve the weight loss

should begin with some commitments to those weight management procedures as well as

themselves to achieve such difficult goals. It will help them to stick on to healthy diet and

physical activities. Healthy eating habit is the major step of weight management. It can be

achieved through modification of present diet and including of much more healthy food stuffs

like low calorie foods, vegetables & fruits, fishes, etc. There are different types of diet plans

for weight reduction. Each diet plan has its own food specifications and control mechanism

that enable it to accomplish the weight loss. Second major factor is the physical activity,

which is another significant control to maintain the weight. Physical activities have vital role

in our daily life, and it helps in the overall wellbeing of physical and mental condition of an

individual. Following literature part explains the significance of healthy diet plan and

physical activities in weight loss in detailed manner. Significance of Healthy Eating Habits in

Weight Loss Strategy Healthy eating habits have great significance in weight loss programs.

The term healthy eating habit indicates the including of healthy foods in daily diet. When the

overweight people consume more calories, it will not be possible to burn unnecessary

calories. Weight is a balancing act between calories and burning capacity of body. The only

possible way to reduce the weight is consume fewer calories than the body could burn. Here

is the example that explains the weight reduction through lower calorie consumption.

• 3500 calories = One pound fat

• Cut down 500 calorie per day = 500 calories * 7 days = 3500 calories per week

3.1 Significance of Physical Activities in Weight Loss Strategy

Physical activities are another major weight reduction helping factor in healthy weight

management approach. Effective weight management strategies include regular physical

activities and exercise programs. Such physical activities help to reduce the weight by

burning the excess calories and booting the metabolic activities of body. Physical activities

control the storage of excess fat in body and thus enhance the overall health. The first section

of this research paper discussed about the healthy eating habits and low-calorie diet for

weight reduction. Obesity problems usually occur when the body does not use the consumed

body. Regular physical activities help to burn such extra calories, and maintain the weight.

Everything a person consumes have specific amount of calories. And everything a person

does utilize these calories. These calories are burned when an individual perform regular

exercises and physical activities. Physical activities are the controlling measures that help to

burn the excess calories, and thus maintain the weight to a desired level. Exercises make

possible the overall healthy situation of entire body along with the healthy weight loss.

Physical activity also helps to achieve weight loss through following measures.

• Maintain weight.

• Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.

• Reduce symptoms of depression and anxiety.

• Reduce risk for osteoporosis and falls.

• Reduce high blood pressure.

• Reduce arthritis pain and associated disability.

Physical activities can be categorised in two sections mainly. There are moderate and

vigorous physical activities. Moderate activities need moderately intense effort and activities

to perform exercises. These activities increase the heartbeat rates in moderate level. Examples

are

• Walking briskly (a 15-minute mile).

• Light snow shoveling.

• Light yard work (raking/bagging leaves or using a lawn mower).

• Biking at a casual pace.

• Actively playing with children.

On the other hand vigorous physical activities are more hard and intense. It causes substantial

increase in heartbeat rate. Following physical activities fall in this category.

• Jogging/running.

• Most competitive sports (football, basketball, or soccer).

• Jumping rope.

• Swimming laps.

• Cross-country skiing.

• Rollerblading/inline skating at a brisk pace

Calories Used per Hour in Common Physical Activities

Moderate Physical

Activity

Approximate Calories/30

Minutes for a 154 lb Person1

Approximate Calories/Hr

for a 154 lb Person1

Hiking 185 370

Light gardening/yard

work

165 330

Dancing 165 330

Golf (walking and

carrying clubs)

165 330

Bicycling (<10 mph) 145 290

Walking (3.5 mph) 140 280

Weight lifting (general

light workout)

110 220

Stretching 90 180

Vigorous Physical

Activity

Approximate Calories/30

Minutes for a 154 lb Person1

Approximate Calories/Hr

for a 154 lb Person1

Running/jogging (5 mph) 295 590

Bicycling (>10 mph) 295 590

Swimming (slow 255 510

freestyle laps)

Aerobics 240 480

Walking (4.5 mph) 230 460

Heavy yard work

(chopping wood)220 440

Weight lifting (vigorous

effort)220 440

Basketball (vigorous) 220 440

There are about one billion adult people around the world are obese, and suffers from the

chronic diseases caused by overweight. These people have more chances of getting effected

by cardio-vascular diseases, heart problems, diabetes and other chronic diseases. Majority of

these people are either not following a healthy diet plan or not performing any kind of regular

physical activities. There is great increase in the obesity in children as well. National research

studies of WHO indicate that more than 21% of children in worldwide face overweight

problems. Most of these overweight problems are due to unhealthy eating habits like junk

foods, high intake of oily foods, regular consumption of soft-drinks, etc. Significant

modification in diet plans and incorporation of some physical activities in routine will help in

the proper management of weight here. However, an overweighed individual should not set

short-term goals. It should be long-term basis for pro-longed healthy benefits.

3. METHODOLOGY

This applied research paper focuses on the utilization of knowledge regarding health

and business benefits of weight loss. The research methodology and data collection mode

used here is suitable to present the weight loss benefits in more detailed manner than

academic discipline.

3.1 Research Method

3.1.1 Sample

We take samples of number of calories used per hour in various physical

activities. Here we compare calories used by moderate physical activity and vigorous

physical activity. We also compare calories lost in 30 minutes and in 1 hour by a person

weighing 154 lb in moderate and vigorous physical activities. This study also focuses on the

speed at which a physical activity is carried out like a person walking at a speed of 3.5-4.5

mph, bicycling between 5-15mph, light and heavy yard word and slow freestyle laps while

swimming.

3.1.2 Collecting of data method

This research is based on comparison between calories used up in moderate and

vigorous physical activities. This study covered several physical activities like walking, light

and heavy yard work, jogging/running, playing with children, biking, competitive sports

(basketball), swimming, cross-country skiing, golf(walking and carrying clubs), Aerobics,

Stretching, weightlifting and dancing. The data was collected on 1 billion adults and children

all over the world who were obese as per the statistics from the World Health Organization

(WHO) of which more than 21% of children worldwide faced overweight problems. The

study was conducted to compare the approximate number of calories used in 30 minutes and

in 1 hour in carrying out moderate and vigorous physical activities by a person who weighed

154 lbs. This data collection procedure involved weighing the number of calories in pounds

used by a person when he/she performed vigorous and moderate physical activities.

The number of calories measured was for 30 minutes and for 1 hour. The person

was made to perform vigorous and moderate physical activities for 30 minutes and 1 hour

and the sample data was recorded for each physical activity over a period of 30 minutes and

in 1 hour. The experiment was also performed at different speeds of the physical activities

and was also based on the amount of work involved in performing the physical activity.

3.3 Analysis of Data Method

H1 - There is a positive relationship between Hiking and Running/Jogging at 5mph

H2 - There is a positive relationship between Light Gardening/Yard work and Heavy Yard

work (Chopping wood)

H3 - There is a positive relationship between stretching and Aerobics

H4 - There is a positive relationship between bicycling at <10mph and bicycling at >10mph

H5 - There is a positive relationship between Basketball and Dancing.

H6 - There is a positive relationship between vigorous weightlifting and general light

workout

H7 - There is a positive relationship between Swimming (Slow freestyle laps) and

Golf(walking and carrying clubs).

H8 - There is a positive relationship between walking at a speed of 3.5 mph and walking at a

speed of 4.5 mph

H9 – There is a positive relationship between average calories burnt in 30minutes by an

obese person who weighs 154lbs and the average calorie burnt in 1 hour by the same person.

4. ANALYSIS OF RESULTS

4.1 Primary results – Correlation

Table 1 Correlation between moderate and vigorous physical activity

Rigorous physical activity

Moderate physical

Activity Running/

Jogging Bicycling Swimming Aerobics Walking Heavy Yard Work Weightlifting Basketball

(5mph) (<10mph) (slow freestyle (4.5mph) (chopping wood) (Vigorous) (Vigorous)

laps)

Hiking r=0.59

R=0.59

Light Gardening/ r=0.33

Yard work R=0.33

Dancing r=0.55

R=0.55

Golf (walking and r=0.55

carrying clubs) R=0.55

Bicycling (<10 mph>) r=1.03

R=1.03

Walking (3.5mph) r=0.64

R=0.64

Weight lifting (general light workout) r=1

R=1

Stretching r=1.66

R=1.66

Table 2 Correlation between calories used in 30 minutes and in 1 hour.

Approximate Calories/1 hr

for a 154 lb person

Approximate Calories/30 R=1

Minutes for a 154 lb Person

4.2 Interpretation and Comparison of results

The results show positive correlation between the physical activities. The correlation is a

good indicator of whether you can burn less or more calories by moderate to vigorous

physical activity. All results are positive and show very high correlation between different

variables. As we can see from the table most of these correlations are either low or high

positive correlation. For example, the correlation between walking at 4.5mph and walking at

5.5 mph r=0.64 is some positive correlation. This is the most close to 1 which is strong

positive correlation. Another example is the correlation between heavy yard work (chopping

wood) and light yard work (gardening) r=0.34 which indicates low positive correlation. The

correlation between some physical stretching and performing rigorous Aerobics r=1.64 which

indicates very strong positive correlation as it is greater than 1. From Table 2 we can see that

the correlation between calories used in 30 minutes and in 1 hour R=1 which indicates strong

positive correlation. From table 1 we can infer that the correlation between moderate and

vigorous physical activities R is the same for approximate calories burnt in 30 minutes and in

1 hr.

The major finding in this research is the strong correlation between moderate and vigorous

physical activities. Overall the correlation shows that the number of calories burnt by a

person weighing 154 pounds can be doubled by increasing the physical activities from

moderate to vigorous. An obese adult or child can burn double the calories by doing vigorous

physical activity than by doing moderate physical activity. The results of average calories

burned in 30 minutes are the same as the results of the average calories burned in 1 hour for

moderate and vigorous physical activities. It means that the correlation is the same. Most of

the correlations are either low r=0.34 to medium r=0.64 to very strong much greater than 1

which indicates a strong positive correlation. The correlation between the number of calories

lost in light gardening work and heavy yard work is very low r=0.33 which indicates that they

are not strongly correlated. This leads us to another point where people do not follow a strict

regimen to lose weight which means they do not break the rules or use their creativity when

working towards burning calories. The results indicate that the correlation between bicycling

at slow and fast speed is very strong and so also the correlation between Aerobics and

Stretching exercises are very strong while swimming and light yard work were very lowly

correlated to their moderate physical activity counterparts golf and heavy yard work. The

results also indicate that the correlation between hiking and jogging is moderate and so also

the correlation between basketball and dancing.

5. DISCUSSION

The research shows a very good result from various moderate and vigorous

physical activities and speeds. The results also show the relationship between walking,

running/jogging and bicycling. They also show the relationship between dancing, aerobics

and stretching. The results show a positive relation although some of the relations are low

they are still good relations. The samples collected were based on the statistics of 1 billion

obese adult and children all over the world collected by the World Health Organization.

Overall, the results are showing a strong positive and good correlation between dependent

and independent variables in this study. There is some physical activity like stretching,

bicycling and aerobics that are very strong correlated to activities like dancing, heavy yard

work, swimming (slow freestyle laps) and light gardening work while some of the physical

activities like yard work, golf and basketball show a low positive correlation. The

relationship between approximate calories burned in 30 minutes and in 1 hour also indicates a

strong positive correlation.

Majority of the finding in this research is the strong correlation between the

following:

1. Approximate calories burnt in 30 minutes and approximate calories burnt in 1 hour.

2. Calories used by stretching and by participating in vigorous Aerobics activities.

3. Calories used by bicycling below speed of 10 mph and calories used by bicycling

above the speed of 10 mph.

4. Calories used by walking at the speed of 3.5 mph and walking at the speed of 4.5mph.

The high correlation between the above activities indicate that the people who

suffer from obesity are encouraged to engage themselves for 30 minutes to an hour everyday

in these specific activities in order to shed 1500-3500 calories per week. The high correlation

of these results indicate that the WHO is encouraging their employees to take initiative to

burn calories and also take proactive approaches to actively lose weight consistently over a

period of time. They must also continue to participate in moderate physical activities if they

want to maintain their weight loss and prevent from gaining further calories. It shows that

there are ways for the obese people to do these physical activities and to practice these

physical activities in a way that they can lead themselves. This also shows that the obese

adults are being given the power to set goals for themselves and their groups and to keep

them informed about their performance in order to help themselves lose weight. It also gives

the people suffering from obesity more confidence to continue their weight loss programme.

The findings also indicate a good correlation between the following:

1. Heavy yard work and light gardening and yard work.

2. Hiking and running/jogging at a speed of 5 mph.

3. Playing basket ball and dancing

4. Swimming (slow free style laps) and golf (walking and carrying clubs)

The average of the correlation of all these activities is approximately r=0.55.

This is showing a good correlation between the two physical activities. From this analysis I

can conclude that the obese people are being directed in the right direction as to what they

can do in terms of moderate and vigorous physical activities to lose calories and shed weight

to become healthier physically and emotionally. This research also guides the obese people to

have a backup plan in difficult situation and help them come with creative ideas to lose

weight.

The light gardening work/yard work is low positively correlated with heavy

yard work or chopping wood. Weightlifting (general light workout) is low positively

correlated with vigorous weightlifting. This correlation approves the weakness of the physical

activity in helping a person to lose calories. This weak physical activity does not hold much

of a significance in the weight loss strategy as the person who is obese does not hold much of

a benefit if he/she does this physical activity. This result in performance issues and less

weight loss if any by doing this physical activity. However, the obese person can still do this

activity to as part of the weight loss programme if he wants to spend time with plants. By

being friendly, willingness to make changes and looking at his own personal welfare and of

his group members. These are some of the strong physical activities.

The high correlation between physical activities shows that people are

following them because they were inspired by the positive results that performing these

activities yielded. They were inspired to go through this weight loss strategy as it provided

them with tested and proven methodologies of losing weight. A person who is motivated and

determined with a vision and passion can achieve great things. The way to perform these

activities is by injecting enthusiasm and gaining energy by eating healthy foods. Obese

people are more motivated by rewards and so if they are convinced that eating right and

healthy foods by avoiding junk and fried foods will help them gain energy to perform

moderate to vigorous physical activities by which they can lose considerable amount of

calories in a short span of time. People also like to be rewarded to be creative and innovative.

6. CONCLUSION & RECOMMENDATIONS

REFERENCE