None of us like to obsess about our weight management all the time, but unfortunately if we don't watch what we eat and try to live an active life, we may find those kilograms piling on as we age. Here are some things to do to control your weight and keep it at a healthy level.
The most commonly used measure for weight relative to height is the body mass index (BMI). You can work yours out by dividing your weight management in kilograms by your height squared in meters. A normal BMI range is between 18.5 and 24.9. A BMI of 25 – 29.9 is considered overweight, and over 30 is obese. Another number to keep your eye on is your waist circumference. For a women it should not be greater than 88cm and for a man 102cm.
Carrying too much weight can put us at an increased risk for heart disease, stokes, certain cancers and diabetes. It thus makes a lot of sense to make a few sacrifices and try and keep our weight at an acceptable level.
The trick is to burn more kilojoules than you take in. If you want to lose a healthy 0.5 kg per week then you need to decrease your intake by 2 100 KJ and increase your energy expenditure by 2 100KJ each day. Although it is not wise to become too focused on counting the kilojoules, it does help to know just how much you are consuming. Check the food labels on your food for starters. Another great idea is to load a kilojoule counter on your phone. In this way you can just add the food you consume as you go about your day, and you will soon see where the problem areas come in.
Doing both exercise and eating healthily are proven strategies to long term weight management. If you don't enjoy the gym, keep active in other ways like walking your dog, or joining a dance class. Even keeping some weights in your office or at home will help your fitness levels, as you need to keep those muscles working as you get older.
If you plan your meals ahead of time, you will find this will also help your weight management, as you will be less inclined to buy junk food. When you do eat, sit down and take your time. Try and chew your food about 30 times before swallowing. If you eat slowly, your tummy will soon tell you that it is full.
Eat at regular set times throughout the day. A good way to go is to try six smaller healthy meals instead of three large ones. In this way you will keep your energy levels up all day. Studies confirm that few larger meals promote weight gain and cholesterol.
Diets fail often as expectations exceed what actually happens. People want a quick fix and get frustrated when they don't lose enough weight management, or pile it on again. The best diet strategy is to cut down gradually and slowly change your unhealthy foods for healthy foods.
In this way you will have more success over the weight management and far less frustration.