|
Should you decide to lose
weight?
By Susan Adams, M. Ed ,
l0/l/09
This article is submitted to MES
and appears on my website
Objective: The objective of
this article is to help readers determine if they need to lose
weight and to make some suggestions as to what might work to achieve
the goal.
Summary: Overfat is more
dangerous than overweight. Body fat, rather than body weight is a
better predictor of health. It is therefore important to have an
idea of one's body mass index as well as considering whether one has
a disease that would be better under control with weight loss.
There are several factors that one should look for if one decides to
lose weight in conjunction with a weight loss program. Setting
realistic goals and using trained professionals is very important to
being successful.
The body mass index is very important
in deciding if your weight is a problem .
To calculate it, multiply your weight in
pounds by .045. Multiply your height in inches by 0.0254. Square
your answer from step 2. Divide your answer from step l by the
answer from step 3. Example: 0.45 x l45 lbs =65. Your height,
5ft., 6" = 66 inches x 0.0254 = l.68. l.68 x l.68=2.82. 65
divided by 2.82=23. Given this example, your BMI is 23. Consult a
table, easily found on the Internet to see where your BMI falls on
the scale for obesity. If this is confusing, a fitness center or
your physician can calculate your BMI for you.
You also need to measure your waist.
Find the highest point on your hipbone and measure around your waist
just above those points. For women, a waist measurement of more
than 35 inches indicates excess fat in the abdomen. This means
higher health risks. For men, the number is 40 inches.
Now, consider the full picture. Is your
body mass index outside of the healthy range? Is your waist
measurement too high? Where you carry excess weight can affect your
risk of health problems. Do you have a health condition that would
improve most likely, if you lost weight? Some of these conditions
include high blood pressure, diabetes, high cholesterol, and high
triglycerides, as well as osteoarthritis. Further, are you at risk
for problems later in life if you don't slim down? Do any of your
family members have any of the before mentioned diseases? A family
history of any of these diseases makes you more prone to developing
one of them. These are some of the diseases that are chronic and
weight related. Last, do you overeat, smoke, or drink daily? Do
you live with uncontrolled stress? If you overeat, you may be
eating too much fat. Smoking causes lung and heart disease. Excess
alcohol impairs the liver and can impair nutritional balance. Too
much negative stress eats away at physical and emotional health. If
you combine all these behaviors with carrying too much weight, there
may be greater health implications.
If you answered "no" to the above
questions, your weight is probably fine. If you have questions,
consult your physician. If you answered "yes" to any of the above
questions, shedding some weight may well improve your health.
What Might Work? Make a commitment to
making some lifestyle changes. Think about all the good that will
come of losing weight. Get your priorities straight. If your life
is not in order, losing weight is more difficult. Therefore, if you
have financial or marital problems, or are unhappy about another
aspect of your life, work on that first.
Set realistic goals for weight loss. To
lose weight and keep it off, it is important to lose pounds slowly
and steadily. This usually means losing one to two pounds weekly.
Set weekly or monthly goals so that you can track your success. If
you have always been overweight, it may be more realistic to measure
your weight as related to when your blood pressure or blood
chemistry improves.
Learn to eat healthier foods. Diets
based on lots of green leafy vegetables, fruits, and whole-grains
are the healthiest. Also, eating green leafy vegetables has the
advantage of actually burning calories during digestion thus aiding
weight loss. If you crave sugar, eating just a little after
consuming fiber such as broccoli or spinach, slows down the
digestion of the sugar so it is not as detrimental to the weight
loss.
Cutting back on calories is easier if
you focus on limiting fat to less than thirty percent of your daily
calories and using portion control as well. You can eat more foods
that are rich in the proper nutrients for fewer calories and less
fat.
It is very very important when losing
weight to get and stay active. Cutting 250 calories from your every
day diet can help you lose about a half a pound a week but if you
add a thirty minute brisk walk for four days a week you can almost
double your weight loss. It is still a benefit if you break your
exercise periods into several short sessions such as ten minutes
three times a day.
When changing your lifestyle habits,
look at HOW you eat. Were you taught to clean your plate? Learn to
leave a little food. Do you eat too fast? It takes thirty minutes
for the brain to register that the stomach is full. Learn to eat
slowly and chew everything ten times. Look at When you eat--in
front of T.V.? Do you eat all the time?
Look at your shopping habits and the way
you cook. Do you eat fast food? Do you buy high-fat food or foods
that contain a lot of sugar? Learn to avoid buying foods that are
bad for your weight loss.
Many many Americans enroll in some kind
of structured weight-loss program each year. Before considering one
be sure it meets the following criteria: It must be safe. That
means, it must provide adequate nutrition.Low in calories does not
mean nutrition poor.
There should be reasonable weight-change
goals. There may be some people with physical conditions that
require rapid weight loss. A physician should be in charge of
these. The majority of people need to lose weight slowly and
steadily. Rapid weight loss, especially in the first week or two is
mainly loss of fluid. Generally speaking, a goal of losing one to
two pounds a week toward an initial goal of ten percent of your
weight is considered by most doctors to be reasonable.
Physician participation is very
important. Don't participate in any weight loss program without
your doctor's permission. Reputable weight loss programs require
this. Also, any good program gives you help in maintaining your new
weight. This means changing your eating habits and having an
exercise program that is ongoing.
There should be upfront information
about fees. Fees quoted should include the cost of the program,
dietary supplements if there are any, and any other products you
will need.
In summary, make a healthier lifestyle,
not the pounds lost your destination.
|
10.jpg)