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Health professionals have developed a key indicator when it comes to assessing the weight to height ratios known as the BMI scale. This calculates the proportion of your height to your weight indicating a healthy weight range for your height. It is important to note this should be measured with your waist size because waist measurement is also a key component when assessing fat carried around the gut area.
To get an accurate reading of whether you are in a healthy BMI range you need to divide your weight (kgs) by your height in metres squared.
A normal weight range: 18.5 to 24.9
An overweight range: 25 to 25.9
An obese range: 30 and over
To achieve a better range, it would be advisable to increase physical activity output and decrease energy intake which would lead to a positive benefit of a reduction in body fat assisting with weight loss and a decreased BMI.
If someone has a BMI in the range of 25 to 25.9 they would be considered overweight. Any reading beyond this number would fall into the obese level. People who have a disproportionate BMI are at risk of developing increased health problems over time. Risk factors include high blood pressure, certain cancers (colon, gallbladder, kidney, etc), as well as type 2 diabetes. The most common cause of chronic kidney disease is diabetes and high blood pressure, two factors often present in people with a high BMI range. Someone in the overweight to the obese range will often suffer from sleep apnoea.
The reduction in weight will lead to a decreased neck size and loss of inflammation. A big risk factor with osteoarthritis is obesity. It puts increased pressure on the joints and cartilage resulting in damage. Exercise has been shown to be one of the best methods to ward of osteoarthritis.
Pregnant women should not be measuring their BMI or body weight.
Maintaining a healthy weight range is essential to us living longer and increased quality of life. A healthy body proportion will guard against heart disease, diabetes, stroke, fatty liver and other health issues. Someone in the overweight to the obese range will often suffer from sleep apnoea.
The reduction in weight will lead to a decreased neck size and loss of inflammation. A big risk factor with osteoarthritis is obesity. It puts increased pressure on the joints and cartilage resulting in damage. Exercise has been shown to be one of the best methods to ward of osteoarthritis. We all want to enjoy a happy and healthy life.
People who have a large waist measurement are in a higher risk category for poor health outcomes than those with a smaller waist. Over 60 years ago it was discovered by a medical professional that people with larger waists were more susceptible to premature cardiovascular disease than people whose weight was concentrated around their hips and thighs.
It was also shown that abdominal obesity was a major contributing factor to type 2 diabetes and cardiovascular disease. Visceral fat, the fat that surrounds the liver and other abdominal organs release fatty acids, inflammatory chemicals and hormones that eventually lead to higher cholesterol, triglycerides, blood glucose and blood pressure.
Breakfast
If you are trying to have better control over your weight skipping meals is not an option. Breakfast is an important meal. If we don’t start the day with a good breakfast it often comes back in a raging hunger around mid-morning. This tends to lead to poor food choices and overeating.
Meal sizes
I know this is an obvious one but let’s add a twist. Slow down at meal times. Interrupt your momentum by having a sip of water or actually putting down your knife, fork or spoon. Always ask for the small or half serve. It may look half as yummy but you will find it is always enough. Turning off TVs, phones and tablets are sure to get you concentrating on the enjoyment of the meal.
Plan your own meals
Sitting down to plan out a menu for the week is a sure fire way to look forward to what you are eating. Do your best to get an agreement from all members of the household. Then all you have to do is a shop. Keep the menu simple so as not to give the cook too much work to do.
No matter where you are at in your quest for weight control there are many tools and support systems to assist all people on their journey. Making the right choices for who you are and where you are at is important.
Fact sources
https://www.heartfoundation.org.au/your-heart/know-your-risks/healthy-weight/bmi-calculator
https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight
www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/
