Maintaining a standard BMI
What is BMI:
According to mayo clinic BMI (Body Mass Index) is a height-to-weight ratio that
can help to define whether a
person is overweight or is already obese.
Mayo clinic equally said a BMI rating
of 18.5 to 24.5 is considered the healthiest. If your BMI is between 25 and
29.9, then you are overweight. Anything over 30 is viewed as obese.
If it is
your goal to lose weight, do not despair.
Weight control isn’t impossible, nor
does it need to mean deprivation
or a boring, repetitious diet,‘’ says Dr. Walter C. Willet. With conscious
effort and creativity, most people can
successfully control their weight for
the long term with an enjoyable but reasonable diet
and near daily
exercise.
What is a calorie?
How is a
dieter’s calorie defined? It is a standard measurement of heat energy. Thus,
when you perspire, you use up calories, or heat energy. ``A calorie is the
amount of heat that it takes to raise the temperature of one kilogram of water
by exactly one degree centigrade. Note that each person’s daily calorie, or
energy, needs are different, depending on such factors as height, weight, age
and activity level. Medical expert will advise on quantity of calorie intake
suitable for you based on the above information.
How
important is exercise
Dr. Willet
says: `` Other than not smoking, exercise is the single best thing you can do
to get healthy or stay healthy and keep chronic diseases at bay.’’
How
often should someone exercise?
Some
expects advice that daily exercise, if only for 30 minutes, can be beneficial.
But it is suggested that even exercising three times a week can help one avoid
serious problems in the future.
What
are the benefit of physical effort?
Exercise
burns calories, and the predominant question for someone who is trying to lose
weight should be, each day am I burning up more calories than I am taking in
in? If the question is reversed, then you will surely gain weight. So walk or
circle instead of riding in a vehicle. Climb stairs instead of taking the
elevator. Note that for many people, walking is an excellent alternative to
other types of activity because it doesn’t require any special equipment, can
be done at any time and any place, and is generally quite safe.’’ The medical practitioners have this to say:
Take brisk walking, not just taking a stroll and that 30 minutes of physical
activity every day if possible is highly recommended. If you a major health
issues contact your health practitioners of what type of exercise to engage in.
Dangers of obesity
Obesity can
lead to severe health problems. Dr Scott Loren-Selco, a neurologist at the
University of Southern California Medical Center, warns of the danger of Type 2
diabetes for even young people who are obese. We are seeing it all the time
now, and believe me, it is frightening.
What is the contributing factor? ‘’They
can afford super sized burgers and fries-and so they get them," says Loren-Selco. "There's no one out there telling them it is wrong_---certainly not the fast food companies, and, frankly,certainly not most physicians, who still aren't trained in nutrition." Dr. Edward Taub, a well-known writer on nutrition, states:" It has recently become more fashionable, and even politically correct, to believe that being overweight is just a normal and acceptable part of modern life.This is truly an amazing public relations feat accomplished by the economic interests that thrive on fattening us."
Experts say
that those who are ``pear-shaped,’’ carrying extra fat at the hips, may be
healthier that those who are ‘’apple-shaped, `` having fat distributed around
abdominal organs (especially if the waist exceeds 89 to 101 centimeters). Why?
because ‘’fat in your abdomen increases your risk of high blood pressure,
coronary artery disease, diabetes, stroke and certain types of cancer,’’ says
Mayo clinic on healthy weight. ‘’If you have a pear shape-large hips, thighs
and buttocks- your health risks are not as high.’’
According to mayo clinic on healthy weight: you are sedentary if you 1.Spend most of your day sitting-watching TV or at a desk or in a vehicle-in other words, not moving 2. Seldom walk more than 90 meters 3.Have a job that keeps you inactive 4.Do not take between 20 and 30 minutes to exercise at least once a week.
Is surgery the best solution? In an effort to loose weight and to prevent future weight gain,some severely obese patients have followed the advice of bariatric (obesity) specialist who recommend various surgical procedures. According to Mayo clinic Health letter suggest: " surgery for obesity is generally recommended only for people between 18 and 60 with a body mass index (BMI) of over 40 whose obesity is creating a serious medical risk. Note that your doctor may consider surgery if your body mass index is above 40, an indication that you are severely obese." What are some of these surgical procedures? They are small-bowel bypass,gastric partitioning,gastroplasty,and gastric bypass. This latter procedure involves stapling across the top of the stomach, leaving a small pouch that holds only about 14grams of food. The small intestine is then cut and attached to this pouch. Thus, most of the stomach is bypassed as well as the duodenum.
What do you eat! 1.Be aware of the calories in what you are eating and drinking. Note: Drinks can be major source of calories,especially sweetened juices. Alcoholic drinks are are so high in calories. And beware of those widely advertised soft drinks.Check the calories count on label.You might be chocked. 2.Avoid the temptation. If chips,chocolate,or cookies are on hand,you will inevitably eat them! Replace them with low-calories snacks,such as apples,carrots,whole-grain wafers. 3.Have a snack or an appetizer before eating a meal. It will take the edge off your appetite and may induce you to eat less.4.Don't eat every-thing put in front of you. Be selective. Reject what you know will give you too many calories. 5. Slow down. Why hurry? Enjoy your meal by noticing what you are eating-the colours, the flavors, the interaction of food. Listen to the body's signals that say, ''I'm full. I don't need any more.'' 6.Stop eating before you feel full. 7.Restaurant in some countries are notorious for serving excessive portions. Leave half of your entree behind, or share the plate with someone else. 8.Dessert are not essential to complete a meal. It is better to finish off with fruit or another low-calorie item. 9. Food Manufacturers want you to eat more. Profit is their bottom line. They will try to exploit your weaknesses. Don't be taken in by their clever advertising and pretty pictures. You can say no! Says Doctor Walter C. Willet. 10. Ultimately, the watchword is be disciplined. says fayehun A. Anderson.
How do i calculate my body mass index (BMI) According to Mayo Clinic on Healthy weight: To calculate your BMI, take your weight in kilograms, divide it by your height in meters,then divide it by your height in meters again.For example, if your weigh 90 kilograms and are 1.8 meters tall, your BMI is 28(90/1.8/1.8)=28 Note a BMI rating of 18.5 to 24.5 is considered the healthiest. If your BMI is between 25 and 29.9, then you are overweight. Anything over a BMI of 30 is viewed as obese. If in doubt or need suggestion on your status or what constitute a normal healthy weight consult your doctor.
