So you want to lose weight and most of all you want to keep it off. You’ve assessed your weight health using a body mass index (BMI). Your BMI is over 25.
You are motivated to get going on a weight management plan for yourself. There are some things you must know.
According to researchers, in the United States of America 1:5 four year olds are obese.
In the last 40 years obesity has tripled from 13% to 31%.
Weight control programs that focus on weight maintenance are more effective than those that favour losing weight only.
It is important to set realistic goals and avoid quick fixes.
Self care at home will allow you to take control and reduce the risks associated with obesity.
Using a healthy eating guide will help with your food portion sizes.
Eating larger portions than necessary will lead to overeating and will cost you money. Here are some dietary requirements for anyone watching their weight.
■A diet with lots of vegetables, fruit and whole grains.
■Avoid overeating, so limit portion sizes.
■Control calories and saturated fat
■Eat food from the four food groups
■Keep physically active
■Keep a food and activity diary
Treatment of obesity
Treatment of obesity is not easy so prevention is key to maintaining healthy weight.
Regular screening with the body mass index (BMI) is recommended. It is a simple tool and costs little or nothing at all.
The body mass index is an approved and the most widely used to assess weight health. With a body mass index of 25 and over, weight loss is necessary for a healthy weight.
There are five methods for treating obesity:
1.Diet for healthy eating and calorie control
2.Physical activity to burn excess fat and keep it off
3.Behaviour modification to assist with changing bad habits
Diet is the most important factor in controlling weight gain, diet is necessary in any weight management plan.
A weight loss diet will involve diet modification and two components of it:
A healthy diet is one that will contribute to a healthy weight while reducing the risk for diseases. A healthy diet will include the four food groups in the right number of servings each day.
A weight loss diet will involve calorie control in which intake of sugar, fats and carbohydrates are controlled.
Many have failed to achieve results from dieting by concentrating on calorie control only, healthy eating must be incorporated to succeed.
Healthy eating is necessary to lose weight without losing health. Healthy eating involves lots of vegetables and fruit, whole grain, low fat and sugar-free.
When it comes to losing weight and keeping it off, many researchers believe that calories count and not just carbohydrates.
Here is a guide to healthy eating. Use it to work out food requirements for your age and gender. No more is required.
Healthy Eating Guide
To lose weight and keep it off, diet must be combined with physical activity. A certain amount of physical activity is required for general health and to prevent disease. To lose weight and treat obesity; however exercise must be over and above what is recommended for general good health.
Thirty minutes of exercise such as brisk walking 5-7 days per week is recommended for everyone to maintain an active lifestyle and to prevent disease.
To lose weight, and to balance calorie intake and output, more vigorous and prolonged exercise is required such as either:
1.150 minutes of moderate-intensity aerobic activity each week
2.75 minutes of vigorous-intensity aerobic activity
3.A combination of moderate and vigorous-intensity aerobic exercise
A diet modification and exercise program will require behavioural changes. Individuals who are experiencing difficulties making and maintaining the changes can find help through behaviour modification. This could be 1:1 counseling with a health professional.
For a body mass index of over 35, losing weight may not be easy. If diet, physical activity and behaviour modification have been tried and have been unsuccessful, medication and surgery are the two other treatment methods.
These are both possible on medical advice and with medical supervision. Anyone considering either of these two methods for losing weight would contact a health professional to get started.
Persons who are morbidly obese and whose health are failing will require medical intervention to access medication or surgery to save their life and health.
One can learn and develop a weight control plan just for him/herself, by combining healthy eating and physical activity.
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