Most of our patients contact us and ask what they could do in order to control their weight during the lock-down situation, when physical activity is restricted, especially those that are working from home and tempted towards the fridge often.
It is worth mentioning that we should not address weight loss through the scale alone, as that is not a good indicator for body composition. Doing an analysis rather for fat loss is more accurate, but we will talk about that later.
It must be observed, €œholiday seasons € are a time when socializing is frequent, and we put aside our good habits. Most of us during lockdown, were not on holiday nor attending our favorite restaurant, however might have said is just a day off €¦. But at the end of lockdown it was more than just one day off.
This is not something new, according to research there is a clear evidence in the increase of weight by more than 500%, when a person goes on holiday.(1)
Reaching to this point, you may just think that this increase of weight (or fat gain) is just temporary and shall be reduced when you go back to your €œnormal life €.
Well then, sorry to say, there is also research highlighting that the fat-mass gained during a period of €œholiday € shall be difficult to shed off, and it is the key point to weight gain in a slow manner over years as people age.
People living in Dubai, during lock-down, have been working from home. We can expect calorie intake to be high along with limited movement or limited activity. Which is very similar to €œHoliday time €. This blog, aims to propose some strategies in order to avoid weight gain during this situation.
It is true, we need to build Self-Control and Motivation to monitor our weight consistently, as we often have less control in what we eat. Most of the patients we encounter are emotional eaters.
So if we put together all these facts together, our actual environment doesn't really help us to maintain or improve our body weight!
What can we do in order to improve our Body Composition during this lock-down?
First, we would like to clarify a myth about body composition:
- Traditionally, healthy weight was defined as one where there is no risk for the person's health. To determine this, we would use the Body Mass Index (BMI) as a fast and simple way to calculate if a person has a normal, low or high weight in relation to their height. One of the drawbacks is that BMI does not calculate what are the percentages of fat mass, muscle mass, bone mass, fluid or residual tissue.
However today, we can find measuring devices that allow us to know our weight, BMI and our Body Composition, such as bio impedance, or scales as Inbody, Omron, Tanita, etc. In general we can say, that in optimum health conditions:
- Muscle mass should represent 40% of our weight
- Bone mass 14%
- Fat mass 20% (it could be higher in women).
Therefore, in obese cases, fat mass is very high, while muscle mass is low, and it could reach a point of sarcopenia (lack of strength and muscular tissue degeneration). On the other side, a person with malnutrition can have both a reduction in fat and muscle mass.
Obesity, malnutrition and under nutrition are all health-risk conditions. It must be stated strongly that a person's nutritional and energy requirements depend on their body composition, and not just weight, size, age, sex and physical activity.
Here is our advice to improve your Body Composition:(2)
- Eat real food and avoid processed food.
- Half of your plate should be carbohydrates, such as vegetables, fruits and pasta, rice, potatoes specially on days when you are more physically active.
- Protein is a very important macro nutrient and should be about 30 to 35% of your plate. Meats, eggs, white fish and vegetable options (green peas, legumes) will satisfy one's appetite and make you feel full. If you pursue regular weight training, protein consumption per day should be around 2g/kg of your weight. In these circumstances, protein supplements (such as protein shakes, oat porridge with yogurt) is advisable if one cannot reach their daily requirements.
- Healthy fats should constitute around 15% of your plate. Good examples are extra virgin olive oil, salmon, avocado.
- In addition to that, training should not be forgotten. None of the above will work to improve Body Composition if a training routine is not included. It is preferable to prioritizing strength exercises. If one is unaware, YouTube has many quality channels with exercise routines using own body weight, without additional materials require. This shall help until gyms and personal trainers return. Otherwise contact us and we will set up an exercise program for you.
- We should not forget about Stress. There are innumerable strategies on apps, to control stress via meditation, breathing techniques, along with good rest and quality sleep which is essential.
Please note that all of this is general recommendation for the population as a guide, but all treatments and guidelines must be individualized according to one's personal needs. Our priority is individualization being the key for successful results.
Regards,
Elena Naranjo, Physiotherapist & Nutrition Coach at DHTC
Dr. Vimala Lewis is an alumnus of the prestigious Fr. Muller’s Homeopathic Medical College and Hospital, Mangalore, India. She graduated in 1991 with a Bachelor Degree in Homeopathic Medicine and Surgery. Thereafter she worked at a Government Homeopathic Centre in Udupi, India for a brief period before joining her alma mater as a tutor for Homeopathic Materia Medica, where she worked for 2 years. She was assigned duties to the outpatient department of the hospital at the same time. Later on she started her own private consultancy in her hometown and practiced homeopathy for a couple of years.
Dr. Eram Mohd Shaikh is an established and highly skilled General Practitioner with strong focus towards Integrative Medicine. Being born and brought up in Dubai, she graduated from one of the leading universities in UAE and was trained in multiple hospitals across the Emirates such as, Sheikh Khalifa Hospital in Abu Dhabi and Al Baraha Hospital in Dubai.
Dr. Asha Jones has many years of broad practical experience in Ayurvedic medicine and treatment in India and in UAE. Since graduating in 1995 with a Bachelor’s Degree in Ayurvedic Medicine & Surgery from India’s highly reputed Government Ayurvedic College in Trivandrum, Kerala, Asha Jones has worked as a consultant in many of the country’s Ayurvedic hospitals and centres. She has been practicing in U A E since 2004. Jones joined Dubai Herbal & Treatment Centre in 2011.
After graduating in 1992 as an allopathic physician from the University of Bonn, Germany, Dr Maria worked for three years in neurology and four years in psychiatry. She had extensive training in Traditional Chinese Medicine (TCM) (acupuncture & herbal prescriptions). Furthermore she has a Master’s Degree in Preventive Medicine from Dresden International University. Dr Maria is licensed as a conventional and as a CAM physician. She is also trained in homoeopathy, naturopathy, and is fluent in English, German and Spanish.
With over 8 years of experience practicing acupuncture and Traditional Chinese Medicine (TCM) in the United Arab Emirates, Shan Xu is highly passionate about functional and integrative medical approaches that honor the concept of holism, which is central to TCM.
Jing Zeng got the medical degree in Traditional Chinese Medicine in 2008 when she completed her 6 years studying at Guangxi Traditional Chinese Medicine University, China. Ever since then she has been working as a doctor of Acupuncture and Traditional Chinese Medicine.During 2005-2007, Jing Zeng was selected to follow Acupuncture Master Dr Dong Hongtao (a reputed Acupuncturist and Herbalist in China) to learn acupuncture techniques. And during 2008-2010, she worked in the affiliated hospital of Guangxi TCM University. In the year 2010 she became a Member of The World Federation of Acupuncture-Moxibustion Societies, as well as relocating to Dubai to continue her profession. With enthusiasm, Jing Zeng has focused her practice in fertility support, rehabilitation, detox, energy balancing and facial acupuncture by Acupuncture treatment and prescriptions of herbal teas (decoctions).
Yang Yang has been practicing medicine for almost 20 years. She obtained her medical bachelor degree from Liaoning University of Traditional Chinese Medicine in 2000 and worked in Dalian hospital as a TCM doctor. She pursued further study at Dalian Medical University and was awarded a Masters degree 2010. She treats her patients using acupuncture therapy combined with cupping, Chinese herbs, moxibustion and lifestyle management to treat both physical and psychological problems, in order to promote health and wellbeing both spiritually and mentally.
Zhiyan Shi completed her Master’s Degree in Traditional Chinese Medicine in 2008 at Guangzhou University of Chinese Medicine. During her Master’s Degree studies, she worked at the affiliated Foshan Chinese Medicine Hospital. From 2011 to 2015, she worked in the No.181 Hospital of the People’s Liberation Army. Her therapies include TCM consultation, acupuncture, moxibustion, cupping, tuina massage and ear point treatment. Zhiyan has focused on fertility support, rehabilitation, detox, acupressure, energy balancing, facial acupuncture by Acupuncture treatment and prescriptions of herbal teas (decoctions). Besides other diseases she is specially trained on treating arthritis, rheumatism, muscle strain, tennis elbow, headache, migraine, immune system diseases, insomnia, neck-, shoulder-, low-back- and leg pain. She joined Dubai Herbal and Treatment Centre in 2015.
Dr. Acharya has five decades of clinical experience and four decades in hospital administration. After seven years in the National Health Services (NHS, UK), Dr. Acharya held the position of Director of Primary Healthcare in the Department of Health & Medical Services, Government of Dubai from 1972 until 2002. During this period, he was also Head of the Dermatology Department and Liaison Officer for WHO. Upon completing his tenure at DOHMS, Dr. Acharya helped to establish the Dubai Herbal & Medical Centre (DHTC) as one of the first truly integrative medical centres in the UAE. From 2002 until 2010, he held the role of Medical Director at DHTC, while continuing to practice integrative dermatology.
Beena Joseph obtained her diploma in Ayurvedic Nursing, Massage and Panchakarma from the Kerala Health Care Centre & Para Medical Institute in 2003. She has more than ten years’ experience in a reputed traditional hospital in India. After obtaining her MOH /DHA License in 2008 she worked as an Ayurvedic Therapist in a Medical Centre in Dubai. She joined DHTC in 2014. She is well experienced in all Ayurvedic Therapies, Ayurvedic Massages & Facials and feel well Treatments.