Healthy Weight: A Weight Management Approach

Healthy weight is a necessity and therefore a major concern in today’s living. Because of which there is a desire or should I say a huge clamor for weight loss programs. Being overweight is as much a worry as being underweight. Overweight is a major cause for a number of serious illnesses like high blood pressure, diabetes [type 2], heart diseases etc. Good weight management entails sufficient care by people who have tendencies for being overweight whereas practicing healthy weight loss programs by those who are overweight already.

We are made up of our body, mind & soul. Each one is closely linked to the other. A healthy life is one that is full of activity. Physical, mental and spiritual. Physical activity requires active movement of body. This is possible if there is no constraint imposed on your body. Such constraint or inertia arises due to the presence of more than acceptable fat in your body. Overweight or obesity is the presence of excess fat around the waist or in the pelvic region. Reason for accumulation of excess fat? Indiscretion! Eating too much of sugar, dairy products, unsaturated fat, junk food coupled with lack of adequate physical activity. The indicator or parameter used to quantify body weight is called Body Mass Index [BMI]. It is a number based on weight & height. The higher the BMI, the greater is the risk of complex diseases as mentioned earlier.

To calculate exact BMI, one of the following equations is used:

  1. The person’s weight in pounds and height in inches: BMI = (pounds x 700) divided by (inches squared)
  2. The person’s weight in kilograms and height in meters: BMI = kilograms divided by (meters squared)

Mere fact of BMI being in the recommended range does not make a you healthy unless you continue healthy eating and physical exercises.

In addition to BMI, waist size also is an indicator of overweight and obesity. You may find out more about the recommended waist sizes, mitigation measures in cases of variation in weight below or above the recommended range at Weight Management-Are You at a Healthy Weight?

Even if there is no apparent evidence of one of the serious illnesses like blood pressure, heart ailment or diabetes, being overweight or obese seriously impairs the metabolic activity. I keep advising people about the vicious loop that they can get into by succumbing to temptations for foods that cause a higher proportion of fat in the body. The accumulation of fat adds to girth & weight. The body develops inertia and physical activity is hampered. This in turn affects the mind which loses it’s alacrity. The cravings get perverse and there is an aggravated desire to consume more heavier food.

Lack of physical exercise leading to obesity restricts all body movement. There is a contracted & sluggish state of muscles which will not receive a fair amount of oxygen, the vital rejuvenatory. The gait & poise suffers as a consequence of which you may start losing confidence and productivity.

I believe though that as long as there is healthy activity all through the day, eating all kinds of foods does not really affect your weight adversely. But then eating foods rich in fiber can really be of great help in moderating your appetite. Higher intake of dietary fiber ensures that the feeling of satiated remains longer & there is lesser craving for food.

But the problem of obesity & overweight is very widespread today. According to Worldwatch Institute there are nearly 2 billion people who are overweight. As per their analysis, 38 percent of adults [15 years or older for this analysis] are overweight. Overweight related diseases are also on the rise. Diabetes, hypertension, heart diseases and many more high risk health disorders are consequences of overweight & obesity. Note however that there is difference between being overweight & obese, the latter is mainly due to excess of fat while the former could be due to muscle, bone adipose or water.

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