Doctors talk about our body mass index when they refer to weight issues. If our index shows we come in above 18.5 and below 25 then our body mass is appropriate. An index greater than that reveals we have weight issues that could need dealing with. What’s more if we take that figure over thirty we’re defined as obese – over forty and the definition is morbidly obese.
To work out your own index – You’ll need to know your weight and height in kilos and metres respectively. Your index is your height squared, divided by your weight.
Let’s look at this sum in more detail. If your weight is 69 kilos and you are 1.5 metres tall – multiply 1.5 by 1.5 to get 2.25. Then divide 69 by 2.25 and you get 30.66. The final figure is your BMI. In that example, you would be considered obese and therefore should look to changing your eating habits and exercise regime.
Unless we restrict highly calorific food to high days and holidays, the weight will stay put! Smaller, higher fibre lower fat meals will help the body to metabolise the fat stores that have previously built up.
Diets that make claims to crash your weight are not recommended – they’re unhealthy and unsustainable. A crash diet is any eating programme with less than 1200 – 1500 calories a day. Radical weight reduction can result, but it’s usually very short-lived!
There are no short- cuts to long-term healthy weight loss. Trimming a few hundred cals a day off what you currently eat will take a few pounds off each month. Clearly this isn’t going to make an impact this month, but you will be healthier by this time next year.
We get the majority of our excess calories from fat-laden food. Consequently if you take out a big chunk of fatty foods, you’ll automatically take out a big chunk of calories. To avoid feeling desperately hungry eat more whole grains, and to balance your diet include plenty of fruit and veg. The health benefits soon start to make themselves feel apparent.
Don’t be tempted to pass up a meal to save calories. (Missed meals usually lead to high-calorie grazing). In point of fact, eating at least 4 small meals every 3 hours or so will prove much more satisfactory. Starvation isn’t in fact the best way to reduce your weight. It’s much easier for the body to process food and dispel fat when it’s receiving regular high quality/low quantity food.
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