Are you overweight ?

When one is considered overweight?

There are some indicators which tell you that you are over weight. Most commonly used indicator is BMI - Body mass index.

What is BMI? BMI (Body Mass Index) is a statistical measure aimed to find the "fitness" of a person according to that person's weight and height.

Body Mass Index (BMI) is calculated by dividing your weight in kilograms by your height in meters squared. A Body Mass Index between 18.5 and 25 is ideal.

People with a BMI between 25 and 29.9 are overweight and a BMI greater than 30 indicates obesity.

For continued better health & fitness, you need to achieve BMI between 18.5 & 25.

Another measure which is popular is the measure of circumference around your waist at your belly button level. For men it is expected to be 90 cms for healthy and trouble free life. & for women it is 80 cms.

Proper weight control is important. Obesity is a serious health hazard as the extra fat puts a strain on the heart, kidney and liver. It also puts extra weight on large weight bearing joints such as hips, knees and ankles.

Overweight people may be more susceptible to variety of disease such as diabetes, blood pressure, arthritis, gouts, liver disorders etc.

Fatness is caused when you consume more food than is required by the body for its activities. There are other factors also which influences weight gain or loss e.g. genetics, emotional make up, diseases etc.

Fat parents typically have fat children. Happy cheerful people also tend to be fat. Glandular disturbances also can make you fat e.g. any disturbance with pituitary or thyroid gland can make you fat because of lowering of basic metabolic rate.

Most people can adjust their weight by paying attention to their food.

It is advisable to lose 2 to 3 kgs per month rather than losing weight drastically. This means you will have to cut about 500 calories per day from your food intake which can be easily done.

Some of the actions you can take are:

1. You can cut down on calorie-rich food such as sugar & fats.
2. Keep protein level high by using non-fatty foods like fish, chicken & skimmed milk
3. Use vegetables freely as they provide satisfaction and bulk without injecting too many calories. They also supply vitamins and minerals. Do not eat fried vegetables. Either bake them or boil them.
4. Green leafy vegetables are also useful in getting many micronutrients without adding calories to your diet.
5. Avoid salt if you are suffering from high blood pressure.

Specific foods which may be avoided drastically are:

1) Butter
2) Cheese
3) Chocolate
4) Ice-cream
5) Fried foods
6) High carbohydrate foods like : bread, cookies, candy etc
7) Honey, sugar
8) Alcoholic drinks

Exercise is one area which you can consider to reduce your weight and acquire fitness. Walking is one of the best exercises one can begin at any time without any strains.

A walk for one hour requires the energy given by one banana. It may be easier to avoid one banana if you want to reduce weight.

Certain yogic asana also are helpful. They not only break-up fatty deposits or re-distribute them but also strengthen flabby areas. These asana include Bhujangasana, Chakrasana, vajrasana & yogamudra.

When one starts dieting, often the tissues which are used up are filled with water and fluids and so initially you may not see a weight decrease. Persist and you will win.

(Calculate your BMI here, FREE resource, copy this link in your browser address bar : http://www.dietaonweb.it/inglese/bmi.asp )

 By : Pradeep Mahajan