Everyone has fat. Having it at a healthy level is good for our bodies: it helps transporting fat-soluble vitamins (such as, A, D, E, K) and keeping our bodies warm. Very slender people may suffer from illnesses related to mineral and vitamin deficiencies and often complain of freezing in temperatures that others describe as comfortable. On the other hand, too much fat is also an important concern, with current statistics reporting that more than one third of U.S adults are obese.
Some people defend the status quo of maintaining bigger statues, saying that they might consider losing weight "later in the year, or someday.” Since weight loss requires self-discipline and dramatic life style changes, with many inconveniences and limitations, such delays often lead to years of carrying extra weight, accompanied by the damage it causes to one's body. Some people say it does not bother them, some say that it does, admitting feeling stuck in the rut and not knowing how to proceed.
Many people with excessive weight suffer from back pain, painful knees, and other joint and muscular aches. As if the body is trying to tell when the strain of excessive weight becomes unbearable for one’s delicate skeleton. Having too much fat, particularly visceral fat, which sits deep below the belly area, can raise one’s risk for heart disease, lead to elevated blood pressure, diabetes, and increase risk of certain cancers.
First step in a journey of weight loss is one's decision to get healthy and finally getting to know the bottom-line: how much weight is too much for your height and frame and what are your numbers? Perhaps you were dreading knowing some of these numbers, but it is time to do so. These numbers are not about vanity, but they are important reflections of your state of health.
Waist Circumference: Wrap a tape measure around your body, leveling it with your belly button. Now take breath and exhale. See the number on the tape measure: below 35 inches is ideal for women, while under 40 inches is optimal for men. Anything more than that is associated with increase in health problems.
BMI (Body Mass Index): It is another objective screening tool to estimate if a person is overweight, as carrying too much body fat that presents a risk to their health. BMI=your weight in pounds / (your height in inches x your hight in inches) x 703. Alternatively, use an only BMI calculator. A healthy BMI is 18.5 (low end of underweight) to 25 (high end of “normal”). BMI of 30 and over signifies obesity, and thus, an urgent need to take a pledge of a diligent stewardship to your body and spirit, helping it to shed excess of weight that may lead to chronic strain, inflammation, and decease. Moving into a “healthy” BMI range, will help to reduce your risk of chronic decease, including type-2 diabetes, coronary artery decease, stoke, gallbladder, osteoarthritis, sleep apnea, chronic inflammation and depression.
Have courage to face these important facts, by finding out these specific digits. Write them down. If you "did not like" your numbers, it is time to do something about it. Commit to becoming healthier in the next 6 months, by starting this week.
What can you do to lower your BMI and to slim your waist? You can’t "spot-reduce" fat. Meaning, no diets or exercise programs can precisely target fat tissue in specific body parts. You have to lose weight from all over the body, by burning more calories than you take in daily and by increasing your level of exercise. Make a decision to get healthier. Step on a scale today and write down your number. Weight yourself weekly, while starting to observe your daily eating patterns and making better choices. One of simple rules of dieting: Cut out all 'white”. It includes salt, sugars and sweets, white breads, potatoes, rice and other simple starches. It also includes milk and dairy products, which are full of lactose, a form of sugar. Get yourself a pedometer and commit to walk at least 7,000 steps daily. See a dietician to help you decide on a healthy and reasonable diet plan. Finally, see a counselor to increase your motivation, to get help in following through your journey towards better wellness.