Wednesday, March 24, 2010

How to Know How Much Overweight You Are and How to Achieve a Permanent Weight Loss

Most good weight loss programs involving special diets and workouts help the people to lose their weight, but quite often they tend to gain it again.
The key element to achieve a permanent weight loss is to change your eating habits and lifestyle and maintain it throughout the life.

It is a very cheap price to pay to avoid the lethal obesity related diseases. Some of these are: diabetes, heart attack, stroke, high blood pressure, increase in cholesterol, gallbladder problems, breathlessness, sleep disorders, deterioration of the bones and joints and many more.

How much weight to lose

The best way to understand how much weight you should lose is to use a tool called Body Mass Index, which is basically a ratio between your weight and height. It helps you to determine how much weight you should have given your height.

 According to Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, National Institutes of Health, National Heart, Lung, and Blood Institute, “a BMI of 18.5 to 24.9 is considered healthy, a BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or more is considered obese”.

According to another formula, you are overweight if your waist measures more than 40 inches if you are a male, and more than 35 inches if you are a female.

How to achieve weight loss for life

Eat healthy foods
Most weight loss experts advise the obese people to adopt a restrictive weight loss diet program that cuts down their essential food intake and also restrains them from taking certain foods. This kind of food regime may be taken up for a short period only as it is difficult to follow it regularly throughout your life. 

Moreover, it may even adversely affect your health in the long run. You should consult an expert to recommend you the foods according to your likes, dislikes and also physical needs.

Your dietitian may include a variety of foods such as fresh fruits, vegetables, whole grains, fat free milk and milk products and also lean meats, fish, poultry, eggs and nuts. He will also ensure that the menu is low in saturated fats, cholesterol, salt and excessive sugar content.

These food items should contain sufficient nutrients and calories that help you to maintain a reasonable weight according to your individual needs.

Regular Physical activity
You should be particularly careful to include sufficient physical activity especially if your job is sedentary. The physical activities should be moderate to intense depending upon your health. They may include walking, biking, aerobic exercises, games and sports.

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