Burn Excess Calories and Gain Control of Your Weight

A healthy weight is where you are not too thin and not too fat for your height. Healthcare professionals use a particular method to work out a person's healthy weight for his/her height. This method is known as body mass index (BMI).

BMI = your weight in kilograms divided by your height in meters squared. To convert your weight from pounds to kilograms multiply by 0.4536. To convert your height from feet to meters multiply by 0.3048

For example: Mary weighs 65kg and is 1.64m tall 65 (1.64) squared = 24.17

A healthy balance should be between 18.5 and 25. If your weight is less than 18.5 then you are underweight, but if your weight is over 25 then you are overweight and if it exceeds 30 you are obese. However, some people feel more comfortable at a higher weight while others feel healthier having a lesser weight. Sometimes the BMI reading can be misleading and you may need to undergo a body fat measurement and waist-height ratio to determine if your weight is putting you at risk. Whether you are an 'apple' or 'pear' shape, your shape affects your heart's health. Fat around the waist increases your risk of heart problems. A waist measurement of more than 89cm in a women and 102cm in men puts their heart at risk. Normally obesity is obvious, weightlifters and body builders have a high BMI but low proportion of body fat. Therefore the risk of cardiovascular problems is low.

Before losing weight there are a number of factors to consider. - There are short-term solutions - Short, sharp diets invariably lead to gradual return to previous weight levels - Rapid weight loss is unhealthy

A good idea is to assess your present diet and identify high-fat and high-sugar foods that you eat. Try to calculate on average the amount of calories you consume, including alcohol intake, which is high in calories too. If you do not eat much fat, then you need to reduce your overall caloric intake or increase your energy expenditure or even both. 2000 calories for women and 2500 calories for men is the recommended daily caloric intake. Eating smaller meals more frequently will help maintain steady blood sugar levels and make you less likely to binge on unhealthy foods. If you are unsure, speak to your doctor or dietician for advice.

Here are some useful tips to follow for a successful weight-loss programme:

- Set realistic goals that are achievable
- Reduce your consumption of fried foods, red meats, cakes, chocolates, sweets, cheese and dairy products, as they are high in calories.
- Cut down your consumption of alcohol and fizzy drinks
- Choose fruits, lean meats and fresh vegetables that are low in calories
- Drink 1.5 liters (2 and 1/2 pints) of water every day, which not only improves your health in general but also assists with metabolic changes necessary for weight loss.
- Increase your physical exercise activity, either by taking long brisk walks, cycling, or swimming. This will help shed the unwanted weight and increase energy levels.
- Avoid quick fixes
- Use any slimming pills under the direct supervision of your doctor. Some pills increase blood pressure and heart rate, cause insomnia and increase levels of anxiety.

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