Do you think you need to lose weight?
Do you frequently feel tired ?
Do you feel as good as you would like after a meal or do you feel
bloated and uncomfortable?
Are you getting the recommended amount of dietry fibre every day?
About 46% of men and 32% of women are overweight, and an additional
17% of men and 21% of women are grossly overweight. Being overweight
can increase with age. About 28% of men and 27% of women aged
16-24 are overweight, and 76% of men and 68% of women aged 55-64
are overweight. The world population is becoming fatter, leading
some to believe that we are in the grip of an "obesity epidemic".
 CAUSES
On a basic level, people become overweight when their calorie
intake is higher than their calorie expenditure. However, a host
of factors can complicate this picture. An individual's genetics,
metabolism, culture and lifestyle all have a role to play.
EFFECTS ON HEALTH Being overweight can cause significant
health problems as well, including an increased risk for many
diseases. Health conditions related to weight include:
- High Blood Pressure (hypertension)
- Cardiovascular Disease (including
coronary artery disease and stroke)
- Type 2 Diabetes
- Gallbladder Disease (gallstones)
- Osteoarthritis
- Sleep Apnea and respiratory problems
- Abnormal menstrual cycles and infertility
WHAT SHOULD YOU WEIGH?
The body mass index is a recognized method for identifying a healthy
weight.
A formula for calculating the BMI is :
Weight (kg) / Height (m2)
under 20 = underweight / 20-25 = normal
/25-30 = overweight / 30+ = obese
(eg 70kg divided by 2 x height in metres
1.6 x 1.6 = 21.87 therefore normal)
WEIGHT LOSS ADVICE
No matter how much excess weight or fat you have, if you want
to lose weight permanently, your diet program should be directed
toward a slow, steady weight loss. You should expect to lose no
more than 2 pounds a week.
RECOMMENDATIONS FOR WEIGHT MANAGEMENT
Write down your short and long term goals
- Keep a positive mental attitude
- Start a food diary
- Respect your body
- Be realistic
- Give it time
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TIPS TO HELP YOU LOSE WEIGHT
Don't feel guilty if you "slip-up" on your diet plan
occasionally. Don't just give up. Get back on track. Believe in
yourself. You can and will succeed.
DIET AND WEIGHT LOSS
How does diet play an important role in living a healthy
life?
A healthy diet can do more than just provide sustenance and fuel
for everyday life.
Followed correctly, a healthy diet helps
you:
- Meet your nutritional needs
- Maintain your health
- Enjoy life
- Feel energetic and manage your weight.
EXERCISE AND WEIGHT LOSS
Exercise is crucial for long term healthy weight loss. Regular
cardiovascular workouts such as running, walking, stair climbing,
and dancing burn calories, increase circulation, improve heart
health, and increase endurance. Strength building exercises are
also important because muscle burns more calories than fat, so
increasing your muscle helps you with weight control. Strength
training also promotes healthy bones. Keeping your body active
is the main goal. Don't worry if you have to start slow - every
little bit counts. Spending time being active instead of watching
television or using a computer can help promote healthy weight
loss. Doing thirty minutes of activity a day is helpful in losing
or maintaining weight. Even if the thirty minutes is cut down
into ten minute intervals, as long as the workout time adds up
to thirty minutes a day, it is very helpful.
Some ways to be active include:
- Take the stairs instead of the lift
- Join a gym or fitness program
- Buy an Video/DVD tape such as yoga,
pilates, aerobics, dance etc
- Walk to the shops
Exercise can be social too - there are team
sports you can do, you can play golf with
your friends or you can join an exercise
class - dance, yoga, martial arts, etc.
There are thousands of ways to
exercise - find something you enjoy
and practice, practice, practice.
Make it fun and it will become part
of your everyday routine.
But remember, slow but sure;
DON'T overdo it! |
