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                                           Prevent Cancer, Heart Disease, Reverse Diabetes Lower Cholesterol, Slow Down the Aging Clock, Increase your Energy, and Reduce Weight.

 

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 EATING FOR WEIGHT MANAGEMENT 

 

To learn about the causes of weight gain, why carrying extra weight isn't good for you, and to define "healthy weight."

 

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!

 

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 and stroke

·         Some cancers such as breast, colon, kidney and pancreatic

·         Arthritis and back pain

Excess weight can also cause:

·         Fertility problems

·         Polycystic ovarian syndrome

·         Sleep abnormalities, such as snoring, disturbed sleep and permanent tiredness

·         Hernias and gall stones

·         Depression and low self-esteem

·          

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:

Underweight

18.5 or less

Healthy weight

18.5-24.9

Overweight

25-29.9

Obese

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 health.

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 navel.

If you are a woman:

·         32" or less = a healthy waist

·         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 healthy waist

·         37" - 40" = slightly increased risk of health problems

·         40" or more = high risk of health problems >

 

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.

 

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:

1.    The positives of changing my habits

2.       The negatives of changing my habits

3.       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 old habits.

·         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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