Everybody wants a certain degree of weight loss from time to time. These are applicable to both men and women. But research conducted has shown that women are prone to weight gain. Do I sense somebody jealous? In any case, I was only trying to have fun. The truth of the matter remains that people all over the world suffer certain degree of weight gain (wanted/unwanted). These ranges from weight gain which implies that you are healthy, overweight, obese and in some cases morbidly obese.
So the question is, in what category do I belong to? Do not border about this if you find out subsequently through this article for I am out to bring a lasting solution to your problem God willing.
Now that I have your attention, lets engage in straight talk:
What is overweight?
How do I know my BMI?
Why are people over weighted?
What are the health implications?
How do I lose weight/maintain normal wealth?
What are the benefits (health) of weight lose?
Weight (Body mass) is calculated using BMI. And whenever an individuals BMI ranges from 18.5 to 25 , the person is seen to have a normal weight or is said to be healthy. On the other hand, if an individuals BMI is more than 25, the person is said to be overweight. The third category are that of people whose BMI are from 30 – 39. These people are said to be obese. Finally, for BMI of 40 and above, we have the morbidly obese people. These categories can be summed up thus:
Normal weigh 18.5 to 25.0 (BMI)
Overweigh 25.0 and above (BMI)
Obese 30.0 and above (BMI)
Morbidly obese 40.0 etc.
Haven said these; the next question I guess on your lips right now is how do I calculate my (BMI). To do these, you need to know your weight in kilos and your height in meters. Then follow the example below:
a. Multiply your height by itself e.g. 1.6 ×1.6 = 2.56
b. Divide your weight {e.g. 70 kg) by the figure you got from ‘a’ above. That is 70÷ 2.56 = 27.3.
This implies that you have a BMI of 27.3 and from our analysis above, you will see yourself to be overweight since your BMI is more than 25.0.
This next issue I will want to point out here is what makes people overweight.
(i) Most people eat more food than they are required to eat.
(ii) Others eats foods that contains very high amount of calories e.g. ‘Fats’ etc
To those who do not know, they may be wandering, what are the health implications of excessive weight gain?
Generally, people gain weight as they age (ie few pounds) so if you gain few pounds over the years, your are not in a problem. But if on the other hand you gain more than necessary, this could lead to an increase of health risk. In particular, women who gain excessive weight are at risk of hearth attack and also double risk of dying from cancer. (God forbid!) but truth is bitter most times. So that is not meant to scare you it is a fact. Aside these overweight people are generally at risk of several other forms of illness in the later parts of the lives. So be warned.
Having said this, the question is now how do I maintain a normal weight which will last forever and ensure I maintain good health?
The healthiest way to loses weight is neither by crashing your diets nor by engaging in rigorous exercises. The body likes slow changes in terms of food and exercise. It is worthy of note here that some diets that severely restricted calories or the types of food “allowed” can make you deficient in the nutrients and vitamin’s that your body needs greatly. So to follow a health process, it is advisable you adapt to the following methods:
Reduce your calorie intake without having to alter your diet significantly
This can be achieved by
a. Not eating more food than required (basic)
b. Replacing the consumption of fizzy drinks and fruit cordials with water.
c. Swapping whole mike for semi-skimmed
d. Swapping semi skimmed for skimmed.
e. Limiting the margarine and butter intake.
f. Reducing or stopping the use of sugar in tea & coffee.
a. Cutting down your alcohol intake.
b. Not skipping break fast or any meal in the name of weight loss exercise.
Energy Needs and weight loss: Our body needs food for energy and stores any excess energy as fat. So if you eat more than your body needs for daily activities and cell maintenance you’ll gain weight. So you need to get your body to use up these stores of fat. These could be done mainly by
Reducing the amount of calories you eat.
Increasing your levels of activity {exercise}.
Even if you hate gyms, you can such things as 20 minutes walk as long as it is done regularly. It is worthy to note that every single time you exercise more than usual, you burn calories and fat. So exercise regularly.
Eat Breakfast every day:- Many people have these erroneous impression that skipping breakfast is a great way to cut calories; but they usually end up eating more throughout the day; So avoid these and ratter eat breakfast regularly.
Choose liquid calories wisely:- Try to take skim or low-fat milk if you must take milk. Also take small portions of 100% fruit juice. Try a glass of nutrition’s and low-calorie vegetable juice to hold you if you get hungry b/w meals. Be careful of alcohol calories which add up quickly. Also limiting alcohol to the weekends can be a huge calorie saver.
Eat more produce:- Eaten lots of low-calo, high volume fruits and vegetables. crowds out other foods that are higher in fat and calories. Eat plenty of vegetables rather than meats (especially red meats). Stock your kitchen with plenty of fruits and vegetables. Enrich your diet with vitamins, minerals, phytonutrients, fiber etc.
Go for the Grains:- Substitute whole grains for refined grains (eg white bread, cakes, cookies etc) This will aid you add the much needed fiber and will fill up faster. Also, choose whole wheat breads and pastas; brown rice, bran flakes, pop corn and whole rye crackers.
Trim portions:- This is the most important of all. Try to reduce your portions by 10%- 20%, if u do this you will be amazed by what you will see. Did I hear you say splendid? As simple as it may sound, this is the key to permanent weight gain.
Have protein at Every meal and snack:- Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you are less likely to over eat. Try also yoghurt, small portion of nuts, peanut butter, eggs, beans, lean meat etc.
Spice things up:- Cooking your meals with garlic and pepper could help curb overeating.
Surrender the salt shaker: Salt may be calorie-free, but it can still contribute to body fat. This because salts leads to thirst and many try to quench thirst with sugary drinks. So ensure you use packaged products labeled low-salt etc.
Finally, Haven said all these, I will like to give you the health benefits of weight loss. Weight loss can lead to the following:
i. It can reduce the rate of developing such illnesses like diabetes especially in women, health problems in men etc.
ii. It makes you fell good and increases your self confidence.
As you observe all these, I pray that you remain/regain that body structure which you so much crave for.
To your dream stature and good health.
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