Weight Management

These days, consumption of unhealthy diet and lack of physical activity have increased in this fast moving world. Hence, it becomes difficulty to consider weight management as a part of our daily routine. You must not forget the fact that losing weight not only helps to burn calories, but also to stay healthy and fit. However, these days, people prefer to go for shortcuts like pills, diets and other things which promise quick success. However, this does not give assurance that you will not gain back again. You should always follow natural options for losing weight which will bring small but long lasting changes.

Weight Management

If you decide to follow weight management, make sure that first you determine body mass and body fat measurement for knowing if you are overweight or obese. Your health care expert will help you to calculate your body fat. You should know that body fat differs for women and men.

For women:

  1. The average American woman has approximately 22 - 25% body fat
  2. The recommended amount of body fat is 20 - 21%
  3. A woman with more than 30% body fat is said to be obese

For men:

  1. The average American man has approximately 17 - 19% body fat
  2. The recommended amount of body fat is 13 - 17%
  3. A man with 25% body fat or higher is said to be obese

Weight Management: Once you know the percentage of body fat which your body must have, then to maintain the weight use the following formula:

  • 10 calories per pound of body weight if you are extremely obese
  • 13 calories per pound of body weight if your activity level is low or if you are over the age of 55.
  • 15 calories per pound of body weight if you regularly do moderate activity
  • 18 calories per pound of body weight if you regularly do strenuous activity

Advantages of Weight Management

One of the great benefits of weight management is that your lifestyle gets improved and you live a healthy lifestyle. You will feel drastic and great change in yourself and your confidence level increases. It also provides self esteem, good health, confidence and energy and brings overall change in lifestyle. Even if you lose at least 10% of your current weight, it will bring great difference in your daily routine. Some other advantages of weight loss are:

  • Improves mobility
  • Minimizes the risk of death due to heart disease or stroke
  • Increased energy levels
  • Reduced aches and pains
  • Prevention of angina, chest pain caused by decreased oxygen to the heart
  • Reduces your blood pressure
  • Helps you sleep better and wake more rested
  • Lower your cholesterol levels
  • Improves your breathing

Disadvantages

  • Losing appropriate weight can be a great option, but make sure that you should not lose excess weight. It can sometimes also turn out to be a nightmare. When you lose weight, the excess skin is left behind which can be detrimental for the way you feel. Slow weight loss can lessen the risk of you getting excess skin.
  • In case you are particularly obese, then you might face many health problems due to quick weight loss. This is because your organs develop the habit of carrying extra weight more than your normal weight. Once you get rid of this extra weight, without letting your body to adjust the changes, then chances of having internal problems increase.

Things to Do in Weight Management

  • Avoid overeating. Eat fish and poultry instead of red meat as it is less fattening.
  • Slow down your salt intake. Keep a control on flavor intensifiers as they contain more salt like monosodium glutamate (MSG).
  • Include adequate fiber in your daily meal. It does not increase your weight and can keep your body full. Green leafy vegetables, bran flakes, beans, whole grain foods, nuts, etc. are some items which include fiber.
  • Drink plenty of water and avoid having excess fat intake. Try eliminating junk food and go for green and healthy food.
  • Maintain healthy and balanced diet

Obesity and overweight contribute in many health problems like diabetes, BP, heart diseases, strokes, respiratory problems, cancer, etc. Therefore, it is necessary to have proper weight management in the right way and thus, lead a healthy life ahead.