28 June 2014

How to maintain ideal body weight?

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Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.

World Health Organization (WHO) defines overweight and obesity as follows:
  • BMI greater than or equal to 25 is overweight
  • BMI greater than or equal to 30 is obesity.

What is Body Mass Index (BMI)?

Body Mass Index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person's weight in kilograms divided by the square of his height in meters (kg/m2).

(Source: WHO Fact sheet N°311, March 2013)

Causes of overweight and obesity

  • Heredity
  • Overeating
  • Minimum physical activity
  • Hormonal imbalance
  • Affluent and prosperity

Assessing overweight and obesity

Compute the Body Mass Index (BMI) = Weight(kg) / Height(m)2.
  • If BMI < 25, Not Obese
  • If BMI ≥ 25, Overweight
  • If BMI ≥ 30, Obesity
Before proceeding to manage overweight, one should be clear that overweight is due to an energy imbalance between calories consumed and calories expended. The first step towards weight management is to determine the amount of weight to be reduced.

Wish to know your ideal weight?

Here is Broca‘s index. This is much simple to calculate and also more or less precise. You can compute your ideal weight by using the formula given below:

Ideal weight (kg) = Height (cm) – 100

For example: if your height is 159 cm, then your weight should be 159 – 100= 59 kgs.

Now calculate your ideal weight. Ready to shed your extra weight?????

Tips to reduce weight

What to eat?
  • High fibre foods like fruits and vegetables, dried peas and beans, whole cereals have low energy, contain nutrients and provide fullness.
  • Foods that are steame boiled, grilled, baked or shallow fried using little oil are healthier than deep fried foods.
  • Avoid foods high in sugar like soft drinks, cakes, and pastries.
Where to eat?
  • Eat only at dining table at home.
  • Avoid watching TV, playing with your mobile phone or reading books while eating
When to eat?
  • Do not skip breakfast.
  • Eat at regular times, avoid snacking.
How to eat?
  • Eat in a small plate.
  • Take small serving and eat slowly.
  • Chew food well.

To ensure success

  • Set goals to reduce weight.
  • Begin changes in eating, lifestyle, and exercise.
  • A weight reduction programme that goes with healthy eating and regular exercise is the safest.

Image Credit: Flickr/ Sean MacEntee

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