What you should know before starting a weight loss plan

Know your body mass index (BMI)
over the last twenty years, Americans have become familiar with specific measures related to health, such as cholesterol levels and blood pressure readings (blood). In regard to health risks related to weight, there are three important numbers that you should know. The first is your current weight in pounds, the second is your body mass index, BMI (BMI by its initials in English), and the third is the diameter of your waist.

Your BMI is derived from your height and weight. Doctors believe that BMI is a better measure of risk that your health is your current weight in pounds. In fact, the medical terms "overweight" and "obesity" are based on BMI values. A BMI between 25 and 30 is defined as overweight and a BMI of 30 or more is considered obese. The higher your BMI the greater your risk of developing weight-related diseases such as type 2 diabetes or heart disease.

What is your BMI? Are you overweight or obese?
can be determined using the BMI calculator . The same BMI is applicable to both men and women.

What is the circumference of your waist?

Body fat that accumulates in the stomach area (known as "abdominal obesity") is a greater health risk than body fat that accumulates in the area of the buttocks and the thighs. For this reason, your waistline provides valuable information regarding the risk you have of developing heart disease, blood pressure (blood), high cholesterol and type 2 diabetes. Doctors consider a measure of the circumference of the waist is too high if it exceeds 40 inches (101.6 cm) in men or 35 inches (88.9 cm) in women.

Ask your doctor how to manage your weight

Talk to your doctor about healthy eating and physical activity that can help you lose weight, improve your fitness and reduce your chance of having a heart attack, high blood pressure or type 2 diabetes.

Be sure to set goals you can achieve. Small changes can be significant differences in their health. Your doctor can offer practical suggestions that do not require dramatic adjustments in their current lifestyle. In some cases, your doctor may refer you to a nutritionist, as a dietitian (nutritionist) licensed for further advice on food choices.

You can start the conversation by asking a few questions that have previously thought.

For example:
Ask your doctor about any educational brochure on topics such as eating habits, how to count calories or physical activity.
Ask them to calculate their BMI and ask your doctor how it relates to the value obtained with respect to your health.
Do you take the measurement of waist circumference, and talk about the importance of this result with your doctor.
Be prepared to describe your current diet and physical activity, and what changes might do to promote better health.
Think how much you are willing to change before going to the doctor.

Ask if your health plan has specialists available at the place where you live, for example, specialists in nutrition and dietetics (nutritionists) or physical trainers.

What is metabolic syndrome?

A high measure of waist circumference may be a sign of a condition called metabolic syndrome. Although most people have never heard this name, the metabolic syndrome is very common, it affects about one in four adults in the U.S.. UU. Metabolic syndrome often progresses to type 2 diabetes and treatment of this can help prevent this form of diabetes.

A person with metabolic syndrome if you have at least three (3) of the five (5) conditions listed in the table below. If you think you may have metabolic syndrome, it is important to discuss this with your doctor, for the purpose of being subject to the appropriate diagnostic tests. Treatments for Metabolic Syndrome involve basic changes in lifestyle, such as losing weight, eating a healthier diet and increasing your activity level. Your doctor can help develop a specific plan for making the necessary changes.

How to get active

It has been shown that regular physical activity prevents heart disease, diabetes type 2, osteopososis and other chronic conditions. Physical activity is important for maintaining good health in both adults and children regardless of their weight is a problem or not. As clearly stated in the following suggestions, changes in lifestyle do not have to be drastic. Simple measures applied every day can make a significant difference over time.

Here are a few examples:

Add in ten minutes daily to whatever physical activity you do now, or increase the intensity from mild to moderate.

Limit the time you spend online, watching TV and playing video games less than two hours.

Take the stairs instead of the elevator (lift).

Park your car at the far end of the parking lot and walk to get to your destination, rather than parking as close as possible. You can also get off the bus one stop early and walk the rest of the way.

Do more household chores such as dusting, vacuuming or weeding in the garden.

Walk or run with the dog or the kids

Use an exercise machine such as a treadmill or a stationary bike while watching TV.

Take a vacation "active" go hiking or bike riding

Walk to do errands (eg to go to the supermarket or post office) instead of driving.

Buy a pedometer (step counter reloh) that measures how many steps you walk each day. Gradually increase the number of daily steps. Pedometers can be purchased at sporting goods stores.
Do not be embarrassed to exercise!

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