The intention of the Weight and Body Mass Index charts below is to serve as a guide. Remember that heredity plays a role in one’s weight – that is why healthy weight is not defined only in terms of charts, but also by the way one looks and feels about one’s self.
Know Your BMI (Body Mass Index)
(BMI Chart)
BMI: What it means to your health (adults age 20 – 65 years)
| 18.5 – 24.9 | Good weight for most people |
| 25-29 | Risk for cardiovascular and other diseases increases |
| 30 – up | Risk of death increases |
As noted in the BMI chart, a score greater than 25 increases the risk for disease. Listed below are some of the possible medical problems that may occur as a result of obesity:
Medical Problems Related to Obesity
- Diabetes
High cholesterol levels - Artherosclerosis
- Hypertension
- Heart disease
- Kidney disease
- Cancer
- Stroke
- Arthritis
- Gout
- Varicose veins
- Gallbladder disease
- Liver disease
- Menstrual problems
- Infertility
Plase consider these things while aiming toward a weight that is healthy and comfortable for you.
Life style changes are. Fad diets often result in weight loss but lead to drastic behaviors that would not be realistic to uphold on a daily basis. Once lifestyle returns to pre “diet”, lost weight is regained and frequently additional pounds are gained. This up and down syndrome can actually lead to the path of lifelong obesity as the body’s metabolism ultimately decreases. Thus lifestyle changes are the key to a life-long healthy weight. A one-half to one pound loss per week is optimal. Quick weight loss risks the loss of muscle mass and increases the likelihood of gaining the weight back.
This will put the body in “starvation” mode and will actually decrease the metabolism. The metabolism is the mechanism by which the body utilizes calories consumed. Thus when returning to one’s customary calorie intake there will be an increase in weight because the body is not utilizing energy as it once had.
Good beginning exercises might include walking and light weightlifting. Adding muscle mass improves energy utilization (increases the metabolism). It takes more energy (calorie burning) for the body to maintain muscles than it does to maintain fat. Remember also that muscle weighs more than fat, so don’t get frustrated if you’re working out and not losing. How do you feel and how do your clothes fit – that is the key. Walking 30 minutes a day at least 3 days a week is recommended. If you don’t have time for a 30 minute walk, you can break up the 30 minutes throughout the day – for example, 5 minutes in the morning, 15 minutes during a lunch break, and 10 minutes after work.
to promote both weight reduction and general well being. At least 8 glasses of water a day are recommended. Water not only suppresses the appetite, it helps the body utilize stored fat, maintain muscle tone and clear waste. Think of your body as a well-oiled machine with proper water consumption. Also note that beverages containing caffeine pull water out of your body and can make you feel fatigued, leading to a vicious cycle of drinking more caffeine.
[toggle title=’It`s easy to develop poor habits’]
and difficult to break them. Listed below are several behavior patterns that can be developed into healthy lifestyle changes. Changing everything at one time will be too overwhelming and success will not be likely. Pick one behavior at a time to change – after 3 weeks it will become a habit. At that time, pick a new behavior to change.
- Focus on decreasing caloric intake and increasing calories out (exercise).
- Eat most foods early in the day for best utilization of calories.
- Drink eight to ten glasses of water daily, but not with meals.
- Drink two glasses of water 30 minutes before meals to reduce appetite.
- Eat lots of fruit and vegetables – as snacks, too.
- Walk a lot and exercise frequently.
- Avoid fats in the diet – they are more caloric.
- Use only low-fat or nonfat milk products.
- Minimize salad dressings, cream soups and meats.
- Lessen or avoid alcohol and caffeine; minimize salt intake.