Introduction
A positive attitude is very important for successful weight loss and weight
management. To lose weight permanently, you must make a commitment to gradually
adopt a healthier way of life.
You can control your weight. To lose weight, you must eat fewer calories or
burn up more calories than you need. The best way to lose weight is to do both.
Following a very low calorie diet can leave you feeling deprived and
can increase the temptation to binge. Often, very low calorie diets make you
lose muscle instead of fat. You are then left with a body that jiggles instead
of one that is smooth and toned. Exercise helps you keep the muscles and lose
the fat.
Very low calorie diets also lack many important nutrients, putting you at
risk of becoming malnourished. Most importantly, research shows that people who
follow these diets usually gain all their weight back. People who lose weight
slowly by eating less and exercising more tend to keep the weight off.
Determine your BMI
There are several ways of measuring your ideal body weight. One of the most
popular methods to gauge whether or not you are overweight is the body mass
index (BMI). The BMI uses a mathematical formula that measures both a person's
height and weight in determining obesity. To calculate your BMI, multiply your
weight by 703, and divide the answer by your height in inches. Divide this
figure by your height again.
(Weight in Pounds x 703) : (Height in Inches) (Height
in Inches) = BMI |
For example, a 250-pound person at 5’10" would have a BMI of 35.86.
People with BMIs of 25 and above are considered to be overweight. Having a body
mass index over 30 places you at risk for developing obesity-related medical
conditions such as diabetes, high blood pressure and coronary artery disease. A
BMI over 40 indicates that a person is morbidly obese.
How many calories do I need?
Everyone's energy needs are different, but there are ways to estimate how
many calories you need. One easy method is based on your activity level. Decide
whether your activity level is low, moderate or high. Pick one of these
definitions:
- Low -- You don't participate in any regular physical
activity, or you are involved in recreational activity only on the weekends.
- Moderate -- Your physical fitness program includes
aerobic activity for 30 to 60 minutes at least three times a week.
- High -- You exercise vigorously for 60 minutes or more
at least four times a week.