If you have put on weight recently no doubt you will want to drop a few excess pounds.
One thing you may wonder about is what weight you should be and how much weight you should lose to get to your “correct weight”.
You have probably heard the term obese but are unsure whether you fit into this category.
Being obese is a medical condition that you are considered to be if the body fat you have accumulated is having an adverse effect on your health.
Are you obese?
You are obese if your BMI or body mass index is above 30.
The BMI is a universally accepted method of determining the correct weight and is measured by comparing your height and weight ratio as follows:
BMI = your weight in kilograms / (your height in metres x your height in metres)
An example of this would be a person who was 1.8 metres tall and weighed 110 kg would work out in the following manner:
110/(1.8 x 1.8) = 33.95 meaning that this person is obese and needs to lose weight.
What is a normal weight?
If you want to know if our weight is normal then you need to have a BMI between 18.5 and 24.9
Why do you need to lose weight?
Obesity is one of the main causes of preventable death in the western world so it is in your best interest to be as close to your perfect weight as possible to prevent many different health issues.
Health conditions associated with obesity include:
- Heart disease and stroke
- High blood pressure
- Gallbladder disease and gallstones
- Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma
If you are obese then you should make an appointment to see your doctor to decide the next course of action.
If you are simply overweight then there are other options available.
Perhaps you could go on a diet or start an exercise regime. You could even try using a weight loss supplement like Phen375 if you are really serious about losing weight.
Either way you should never try to lose the weight too quickly as this is simply unsustainable and could lead to a period of yo-yo dieting.
Gradual weight losses of 1-2 pounds a week is what you should aim for as this will be easier to keep off in the long term.
Tips to help you slim down
First of all you will need to look at what you are eating, out should go the junk food and takeaways, instead you should try to consume more fresh ‘whole’ foods. These are foods that have seen very little processing and are in more of their natural state.
Fresh fruit and vegetables are good examples of ‘whole’ foods. They are full of the nutrients that your body requires to be healthy, but with very few calories.
You should also try to consume plenty of fibre and protein-rich foods too. As they are both slow to digest so will keep you feeling fuller for longer.
Protein-rich foods like chicken and turkey are also a good food source if you are planning on joining the gym, as the protein can help to repair your muscles. This can speed up recovery times and help you to build lean muscle.
Research has shown that the more muscle you have the more calories you will be able to burn, even while resting. This is because more muscle = faster metabolism.
What you drink is also important, so you should try to cut back on the sugar-filler soft drinks, plus try to use a little less sugar and cream in your hot beverages.
The best thing for you to be drinking is plain tap water, as it contains zero calories and can help curb your appetite. Unfortunately water is not very appealing to many of you, as it has very little taste.
To improve the taste of water you may want to add a slice of lemon or another citrus fruit to it.
One of the other things you should also look at is the amount of exercise you do.
If you are obese then this maybe a slight issue, but whatever you are able to do will be better than nothing.
Start off slow, perhaps a short walk, but try to push yourself to do that little bit extra each day.
Of course the gym is a good place for exercise, but if you feel intimidated then there are various ways to exercise in your own home.
Apart from exercise there are ways that you can burn off calories during the day too. You simply need to look at what you are currently doing and seeing if anything can be changed.
For example walking to the shops instead of driving could be a good way to burn off a few extra calories.
Other tips to help you slim down include:
- Getting plenty of sleep; a lack of sleep can affect the hormones that control your hunger
- Relieve stress; stress can also affect your hormones
- Keep a diary; not only for your diet but to use for motivation. You can look back to see your progress
If you are obese or simply a little overweight there are certainly things that you can do.
Our final words of advise would be to remain motivated and determined if you really want to change. The only one who can make you change is yourself, it will be worth it in the end.