HEALTH BY CHOICE, NOT BY CHANCE
Prevent Cancer, Heart Disease, Reverse Diabetes Lower Cholesterol, Slow Down the Aging Clock, Increase your Energy, and Reduce Weight.
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TUNE IN TO YOUR BIBLE STUD1ES AND LISTEN.
Beloved, I wish above all things, that thou mayest prosper and be in health, even as thy soul prospereth. 3. John 2
FOR WEIGHT MANAGEMENT
Being overweight or obese
has become more and more common over the last few decades and it's something
that millions of people face every day. By 2015, it is estimated that
approximately 2.3 billion adults will be overweight, and more than 700 million
will be obese. Our modern day lifestyles make it very easy to put on weight,
but a big challenge to lose it and keep it off. It's important to try and
maintain a healthy weight for your overall health and well-being.
This week's goal:
To learn about the causes of weight gain, why carrying extra
weight isn't good for you, and to define "healthy weight."
What's causing all the weight gain?
The way our lifestyles have changed in recent years has been
responsible for a lot of the changes to our waistlines. An increased intake of
high-calorie foods, larger portion sizes and decreased physical activity are
some of the factors that have contributed. We spend more time sitting in front
of the computer or the TV and driving cars instead of walking, doing
labor-intensive jobs or domestic chores. We're also busier than we used to be,
and finding time to prepare nutritious meals and be active can be challenging.
When unhealthy eating habits and low levels of physical activity
become the norm, weight gain is unavoidable. Breaking those habits is the key
to achieving and maintaining a healthy weight. In this course, we'll give you
the tools to do just that!
What's the problem with being overweight or obese?
Carrying excess weight leads to many health problems both in the
short term and long term. Being overweight or obese can lead to:
High blood pressure and
high cholesterol levels
Diabetes, heart disease
Some cancers such as
breast, colon, kidney and pancreatic
Arthritis and back pain
Excess weight can also cause:
Sleep abnormalities, such
as snoring, disturbed sleep and permanent tiredness
Hernias and gall stones
Depression and low
What is a "healthy" weight?
Being classified at a healthy weight, underweight, overweight or
obese is done according to your BMI (which stands for body mass index, and it
is a measure of your weight relative to your height.
The following table defines the different weight categories:
18.5 or less
30 or above
You can calculate your BMI and find out whether it is increasing
your health risks with an interactive tool in our learning center by clicking
here: Health Check-UP
Generally, the higher your BMI, the greater your risk for
developing the health problems discussed above. There are some people where BMI
isn't a good indicator of their health risks, for example, people who are very
muscly. Talk to your doctor about your weight and how it is impacting your
Another good measure to keep track of is your waist measurement.
Carrying too much weight around your waist - even if you have a healthy BMI -
is dangerous for your health. It has been linked to insulin resistance (a
condition which leads to diabetes) and inflammation in the body (which is
associated with heart disease and cancer).
The correct place to measure your waist is just above your
If you are a woman:
32" or less = a
32" - 35" =
slightly increased risk of health problems
35" or more = high
risk of health problems
If you are a man:
37" or less = a
37" - 40" =
slightly increased risk of health problems
40" or more = high
risk of health problems >
What's the good news?
Even if you are overweight, obese or have a high waist
measurement, any amount of weight loss is good for your health! Studies show
that losing 5% to 10% of your current weight has health benefits such as
reducing your risk of developing chronic diseases and improving mood, energy
levels and sleep quality.
If you are overweight and want to lose weight, aim to do so
gradually. While it can be frustrating, losing weight slowly makes it more
likely that you will keep the weight off. This is because you allow yourself
time to incorporate healthy eating habits into your lifestyle. Whatever you're
doing to lose weight, you need to continue doing it to keep the weight off. The
changes you make need to be sustainable. This is why crash diets tend to fail:
You might lose a lot of weight in the short term, but eventually you tire of
the diet and as soon as you go off it, the weight comes back.
Studies show that aiming to lose one to two pounds per week is
best for weight loss and maintenance. Anything faster than this usually results
in weight regains.
Thinking about change?
Have you been thinking about making some changes to your
lifestyle to achieve a healthier weight? The first step to changing your
behavior is thinking about the reasons why you want to change. Take some time
out this week to look at the pros and cons of changing your habits.
You might find it helpful to make a list of:
The positives of changing
The negatives of changing
What will happen if I
make no changes at all?
Write these down and keep them close by, as they are going to
help you stay on track during those times when you're tempted to fall back into
Key messages for this week:
Overweight and obesity
are problems millions of people are facing around the world.
There are many causes of
overweight and obesity, many of which are related to our modern day lifestyles.
Carrying excess weight
impacts health, well-being and quality of life.
If you are overweight,
aim to lose weight slowly (approximately one to two pounds per week).
Take some time this week
to think about the pros and cons of changing your eating habits to achieve and
maintain a healthy weight.
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