Risks of Obesity In People

Sunday, 04 May 2008

Maintaining Body Weight

Scientific studies clearly indicate that obesity is linked to increased
sickness and death rates. Hypertension, elevated levels of cholesterol,
heart disease, stroke, certain cancers, gall bladder disease, back
pain, arthritis, abnormal pulmonary function and sleep apnea are
physical problems intensified by obesity. In the United Sates alone
obesity is implicated in 300,000 deaths annually, representing the
second leading cause of premature death behind smoking. Obesity is a
global epidemic effecting about 20 to 25% of American adults and 15 to
20% of Europeans. The health risks of being overweight may be prevented
by achieving and maintaining proper body weight.

What is ideal body weight?

The most common measurement of obesity is based on the use of the Body
Mass Index (BMI) scale. The BMI is the ratio of weight over height
squared. The American Institute for Cancer Research's guidelines
require a person to maintain a BMI of between 18.5 and 25. This is
considered to be within ideal body weight range. A BMI between 25 to 27
presents a potential health risk and a BMI above 30 is considered to be
a significant health risk.

Calculate your BMI

Calories

How many calories you need depends on your age, sex, weight and
activity level. To maintain your weight, you have to take in the same
number of calories you burn. It takes about 3,000 calories a day for
the average 165 pound man who is 19 to 24 years old to maintain his
weight. From ages 25 through 49, the daily calorie requirement for
maintenance drops to 2,700. An average 127 pound woman, 19 through 24
years old, will have to consume 2,100 calories daily for weight
maintenance. From ages 25 through 49, it takes 1,900 calories per day.
Your body weight will change when there is a difference between
calories in and calories out.

How can I lose weight?

To lose weight you must eat properly, exercise more or both. Combining
diet with exercise is a healthier, more balanced and more successful
way of losing weight than by dieting alone. One pound of body weight is
equal to 3,500 calories. Eating 500 fewer calories per day will result
in a weight loss of 1 pound per week. Eating 250 fewer calories per day
combined with a 250 calorie deficit from exercise will also result in a
weight loss of 1 pound per week.

Selecting foods to lose weight

Keeping a food diary is an ideal way to track calories. As soon as you
eat or drink, write it down. It may be helpful to use a small pocket
diary. Seeing what you eat and drink will help you examine your eating
patterns and food habits.

To lose weight in a healthy manner, follow these guidelines:

* Drink at least six to ten 8 ounce glasses of water each day. Water
contains no calories, it can serve as an appetite suppressant and helps
the body metabolize stored fat. It may very well be one of the most
significant factors in losing weight.

Choose the following foods for losing weight and maintaining healthy eating habits for life:
* Unlimited amounts of vegetables and salads
* Lean meats, poultry, fish and salad dressing containing little or no oil
* Limited amounts of low fat or skim milk, cheeses and yogurts
* Legumes (lentils, peas and beans)
* Unrefined carbohydrates (whole wheat bread, whole grain cereals without sugar)
* Raw fruits

Limit how much you eat of the following:
* Refined carbohydrates (sugar) and foods containing sugar
* Refined grain products such as white rice and white flour

Avoid:

Saturated fats such as butter, margarine, and fat on meats, and other
foods that contain fats, such as pastries, cakes, and cheese.
* Fried foods.
* Processed meats.
* Excessive amount of alcoholic beverages.

For a balanced diet be sure to choose a variety of foods from the basic food groups:
* Dairy
* Meat and other protein
* Vegetables
* Fruit
* Bread and cereal

Exercise

If you want to reduce your body fat, focus on increasing the amount of
exercise you get rather than just decreasing your food intake. Leading
experts now recommend that people who want to lose weight start by
increasing their physical activity. Recommendations for exercise
emphasize engaging in activities that you enjoy and incorporating them
for a minimum of 30 minutes per day, as many days per week as possible.
The 30 minutes can be split into 10 to 15 minutes at a time. Many
health problems such as high blood pressure, strokes, obesity, injuries
and stress can be avoided by leading a more active lifestyle. Regular
exercise will help you look and feel better. To get the most out of
exercise, wear proper clothing, use safe equipment, drink plenty of
water before, during and after you exercise and eat well-balanced
meals. It is never too late to begin an exercise program. If you are
over 35 or have medical problems, check with your doctor first.
Together you can plan a program suited to your needs. Also, a online personal trainer
can be beneficial for weight management help.

Click for latest weight loss news updates and Video reports.

Contributor's Note

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