If you look at the statistics, most U.S. citizens are overweight. However, that doesn’t mean everyone is obese and needs to lose weight. This article breaks down some ways to gauge your current health status and how to improve it. Regardless, we all could benefit from more exercise to enhance our lives.
**Before You Answer “Yes,” See Where You Are Before Starting a Diet**
Many people go on diets to achieve the slim figure they see in models. Unfortunately, this often leads to harmful diets that do more damage than good. It’s crucial to first determine if you need to improve your nutrition.
If you do, you’ll be less likely to suffer from a harmful weight loss plan that can lead to malnourishment. So, how can you determine if you need to go on a diet?
The easiest way to address your weight concerns is to calculate your Body Mass Index (BMI) to see if you are obese, overweight, underweight, or healthy. While BMI isn’t 100% accurate and some argue it’s not very useful, it’s a simple way to gauge your status at home. To get your BMI, use a government-sponsored calculator and compare it with a standard chart.
Another method is to measure your waist circumference. Use a measuring tape to measure directly above your hip bones. Make sure not to tighten the tape or breathe in. Measure right after you exhale for an accurate figure.
For men, your waist circumference should not exceed 40 inches. For women who are not pregnant, it should not exceed 35 inches. Consult your doctor if your waistline is beyond the normal range for your sex.
If, after consulting your doctor, you find that you are overweight or obese, you need to decide on a weight loss program.
**Your Weight Loss Program Should Not Be a Crash Diet**
Your weight management method should encourage gradual weight loss to avoid harming your body. While it may be tempting to lose more than two pounds per week, scientists recommend against it. Research shows that people who lose a lot of weight quickly but aren’t taught proper principles often can’t keep it off. Slow and gradual change is more likely to help you succeed.
It’s important to be mindful of the calories you consume daily. You need to burn more calories than you ingest and check the quality of the calories you eat. For example, opt for whole-grain bread instead of white bread. Whole-grain bread takes longer to digest, making you feel full longer.
To maximize the benefits of each calorie, choose foods rich in dietary fiber and antioxidants. Dietary fiber adds bulk to your food, making you feel full longer and preventing overeating. Antioxidants protect your cells from oxidative damage caused by free radicals.
Losing weight isn’t just about following a balanced meal plan; it’s about disciplining yourself to maintain a healthy lifestyle. Along with a balanced diet, you should also follow a physical routine. Your body needs physical activity to burn calories.
In addition to exercising, ensure your habits don’t hinder your health. For instance, smoking or binge drinking can negate your healthy activities. Sometimes, what we think is hunger is actually thirst. Make it a habit to drink several glasses of water a day. This will help your body function more efficiently and keep you looking healthy.
How much water does our body need? Scientists recommend at least eight regular glasses of water daily.
Following these habits will help you lose weight effectively and safely. Start your healthy weight loss journey now and begin to feel the difference!