Most people find it very difficult to control their weight, but with the right amount of
determination and a never give up attitude proper weight control can be achieved. Many
people will start a diet ( there are many different ones out there ) and never see it through
to the end. To lose weight and keep it off is a change of life style.
Being overweight or obese afflict a large majority of Americans. One way to tell if you are overweight or suffer from obesity is to use the BMI or Bio Mass Index. The BMI is only an indicator of being overweight or obese as a Doctor will take into account such things as waist circumference, race, muscularity, age, sex, etc The current definitions are as follows:
* A BMI less than 18.5 is underweight
* A BMI of 18.5 - 24.9 is normal weight
* A BMI of 25.0 - 29.9 is overweight
* A BMI of 30.0 - 39.9 is obese
* A BMI of 40.0 or higher is severely (or morbidly) obese
To obtain your BMI you divide your weight in kilograms by the square of your height in meters (BMI = kg / m2) or take your weight in pounds multiply by 703 and divide that number by the square of your height in inches
(BMI = weight(lbs.) * 703 /height(inches)2).
There are various health conditions and diseases associated with being obese. These
include Cardiovascular disease, hypertension, and diabetes.
The easiest way to start controlling your weight is to start looking at the the nutrition
labels on food. Next time your in a grocery store pick up two bottles of your favorite
salad dressings and compare the nutrition labels does one have a significant lower
amount of fat and calories, that is the one to take home. If the labels are about the same
with high counts of fat and calories it may be time to switch dressings. Remember I said
that to lose weight and keep it off is a change in lifestyle.
Another key factor in weight reduction is exercise. You should be doing aerobic exercises
as they will increase the heart rate. Such exercises include bicycling, running, speed walking, rowing and aerobics. Aerobics can include such things as dancing, kick boxing,
and stair stepping all done to music. If you are using a stationary device such as tread mill
it can get very boring very quickly, to prevent boredom from setting in try watching television or listening to your favorite cd. Another way to get that exercise is to join something like a martial arts club. If all else fails plan on going on a nice long walk (about an hour) around your neighborhood. Walk a little faster than you would normally walk, but not so fast that you would be out of breath. In the winter time you could strap on a pair of cross country skis and tour the neighborhood that way.
As I said earlier weight control or weight management is a permanent life style change. It might include such things as how and when you eat, cutting back or eliminating alcohol, and cutting back on your socializing to make time for your exercising.