Have you considered the impact of being overweight on your health? According to the National Heart, Lung and Blood Institute assessment of weight is done by three key measures:
1). BMI (Body Mass Index).
2). Waist Circumference.
3). Risk Factors for diseases and conditions with being overweight.
BMI is the measure of your weight in relation to your height. This is a reliable indicator of total body fat. A BMI of 25:0 and greater indicates when a person is overweight. A BMI of 30.0 and greater indicates obesity.
A high proportion of fat is stored in the abdomen and is an independent relative risk factor for obesity related diseases. Other risk factors for being overweight include: hypertension (high blood pressure), hyperlipidemia (high cholesterol), diabetes, heart disease, asthma, arthritis- to name but a few. The risk of developing these diseases increase with weight gain. People who successfully lose weight often motivate themselves to do so by keeping the health benefits of weight loss firmly in mind. The food choices you make each day affect your health in how you feel: today, tomorrow and in the future. Eating right and being physically active are the keys to a healthy lifestyle. By eating right, starting today, and losing weight gradually you may reduce your risk of chronic diseases in the above mentioned risk factors.
Do not know what to eat?
Fruit and vegetables are a good place to start. They are high in fibre, low in calories and high in antioxidants that boost your immune system. It is important to eat a wide variety of fruit and vegetables each day to reap the health benefits.
According to the Department of Health; eating at least five portions of fruit and vegetables each day; helps in weight loss and reduces the risk of heart disease and other risk factors. Fruit and vegetables can be expensive, and for fresh produce you have to buy frequently, however - the good news is they can be canned or frozen. They are just as nutritious and you will have plenty on hand when you require them without spending time shopping daily for fresh produce.
If you dislike fruit and vegetables- do not fret! Try a different fruit and vegetable each week, until you find what you like. Introduce them slowly in to your diet. Try to buy what is in season-usually they are cheaper. If you live by a fruit and vegetable market, go at the end of the day to get good fruit and vegetables at a reduced cost. The more you frequent the market the sellers will recognise you and will build a relationship with you, thereby giving you good deals.
Reducing calories is a key element in losing weight. Most packaged foods have a nutrition label, by using this tool you can make smart food choices, also look for the heart check symbol, this symbol indicates that it has been recommended by the heart association and usually the diabetic association. Check serving and calories, pay attention to your servings, if you double the serving size you are doubling the calories.
In order to lose weight, you must burn more calories than you take in. By increasing your physical activity you are making one of the most important changes you can make to ensure long term weight loss. People who increase their physical activity to lose weight are more likely to keep it off. Exercise speeds up the fat burning process by burning calories and increasing the metabolic rate.
Research indicates that exercising in the mornings allows you to tap into more body fat, as glucose levels in the blood stream are lower. Exercise each day if possible for 10-20 minute intervals, and increase your time over the coming weeks you should see the weight come off. Exercise can be as simple as walking to start out with and once you are in a routine you will see your body change and hopefully see a new you.
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