Not Everyone Needs to Lose Weight
If you look at the statistics, the majority of U.S. citizens are overweight. That doesn’t mean that everyone is obese and needs to lose weight. This author breaks down some ways to gauge where you are at and how to improve your health! Either way, we all can use more exercise to effectively improve our lives.
Need to lose weight?
Before you answer “yes”, why don’t you see where you are at before going on a diet?
For many, going on a diet is simply to achieve the stick figure they see models have. As a result, many have gone on disastrous diets—meal plans that have caused them more harm than good. It is thus important that you first determine whether you need to improve your nutrition or not.
If you do, you will be less likely to suffer from a harmful weight loss plan that usually leads to malnourishment.
How then, can you determine whether you need to go on a diet?
The easiest way to answer your weight concern is to calculate your Body Mass Index (BMI) and assess whether you are obese, overweight, underweight, or healthy. [This is definitely not 100% accurate and some argue it’s worthless, but it is an easy way to gauge where you are at home. In fact, at 165lbs the BMI indicates I’m right on the border of overweight so take it with a grain of salt.] To get your BMI, you can simply use this Government-sponsored calculator then compare it with the chart below.
| Body Mass Index | Weight Status |
| Less than 18.5 | Underweight |
| 18.5 to 24.9 | Normal / Healthy Weight |
| 25.0 to 29.9 | Overweight |
| 30.0 and above | Obese |
Another way for you to determine your weight status is to assess your waist circumference. Get a measuring tape and measure the circumference of your waist—directly above your hip bones.
As you take your measurement, make sure that you do not tighten the tape or breathe in. Instead, right after you exhale, place the tape horizontally around your waist to get the accurate figure for your waist circumference.
If you are a man, your waist circumference should not be over 40 inches. If you are a woman and you are not pregnant, your waist circumference should not go over 35 inches.
Consult your doctor if your waistline goes beyond the normal range for your sex.
What if I am Overweight or Obese?
If, after consulting your doctor, you find that you are indeed overweight or obese, you have to decide on a weight loss program.
Your weight loss program should, however, not be a crash diet.
Instead, your weight management method should encourage gradual weight loss so that you do not end up harming your body.
Guidelines for Healthy Weight Loss
1. Go for gradual weight loss
While it may be tempting to try and lose more than two pounds per week, scientists recommend otherwise.
Research shows that individuals who lost a lot of weight but weren’t taught the proper principles weren’t able to keep it off in the long run! On the other hand, slow and gradual change can help you succeed!
2. Watch your calorie intake
It is important that you become mindful of the calories you consume every day. You need to burn more calories than you ingest. You also need to check the quality of the calories you eat. For instance, instead of eating white bread, why don’t you opt for a slice of whole-grain bread?
The body takes more time in digesting whole-grain bread than in breaking down white bread, so you will feel full longer.
Since you want to maximize the benefits of each calorie that you consume, you would want to choose foods that are rich in dietary fiber and antioxidants.
Dietary fiber adds bulk to what you eat, making you feel full longer and keeping you from overeating.
Antioxidants also play a vital role in your body, as they keep your cells free from any oxidative damage that free radicals cause.
3. Be healthy in all aspects other than your diet
Losing weight is not just about following a balanced meal plan. It is largely about disciplining yourself to stick to a healthy lifestyle. Along with your balanced diet, you should also strictly observe a physical routine. As we have mentioned, your body needs to engage in physical activity to burn calories.
Aside from strictly observing an exercise routine, you also have to make sure that your habits do not keep you from becoming healthy. For instance, if you smoke or binge drink, that can negate your healthy activities.
4. Drink a lot of water
Sometimes, what we think is hunger is really thirst. So, make it a habit of drinking several glasses of water a day. You will find that doing so will not only help your body to function more efficiently but also help keep you looking healthy.
How much water does our body need? As you may already have guessed, scientists recommend that we take at least eight regular glasses of water daily.
Wrap-Up
Observing the four habits above will help you lose weight, not only effectively, but also safely.
Start on your healthy weight loss now and begin to feel the difference!
- Do I Need To Lose Weight - October 8, 2015
