There is a tonne of books on how to loose weight, eat well, live better..You’ve read it all, tried it. But it hasn’t worked, in fact somewhere along those lines you’ve managed gain little extra cushion amongst the knowledge.
I couldn’t really tell how unhealthy I looked until comparing photos last night. All the diet fad’s got me no where, I would loose weight then pack it back on, had sporadic energy levels from cutting out specific food groups and missing out on the essential nutrients my body was craving. I’m happy to say at age 31 I have my health better in check, feeling great physically and all with just from a few small tweaks.
Only you can decide what weight, size, the body you’re comfortable with. However we all have the face the fact that excess weight increases the risk of many health problems. If you’re on the heavier end of the scale any weight loss will reduce your risk of diseases, and chronic illness. Before you jump into conclusions and stones at me, being underweight isn’t too great either. It’s all about finding that balance on what you eat and the lifestyle you live. I’m not saying you wont live a long life, I don’t know what the future has installed for you, but one thing for sure is that you’ll have a better quality life one where you and your family are not a burdened with health issues onset by obesity or malnourishment. It’s time to stop making excuses for why looking after yourself can’t be a priority. You cant eat yourself sick, and then try find a magic pill to fix the damage you’ve done. There is no such thing, you’re in trouble once you start showing health symptoms.
How to determine your healthy weight range?
Body Mass Index (BMI), is a measure that uses individuals weight and height to assess the categorisation of underweight, acceptable weight, overweight, obese. The ideal BMI ranges between 20-25.
John’s weights at 80kgs and is 180cm tall.
180cm 1.8 x 1.8 = 3.24
80kg ÷ 3.24 = 24.7 BMI
People who are underweight or extremely overweight bear the greatest risk of serious health implications compared to those who weight falls within the normal range.
Having a BMI above 30 (obese) significantly increases a wide range of diseases; heart disease, diabetes, stroke, osteoarthritis, gall bladder disease, gout, and even some cancer. Pot belly’ is a potent indicator for risk of coronary heart disease, when extra fat is stacked around the mid section, your heart has to work harder to force the blood around the body causing a lot of stress on the system.
While on the other end of the spectrum being underweight can significantly reduce an individuals ability to fight any wasting diseases such as cancer. Underweight women are less likely to conceive than woman with a BMI between 20-25, according to studies underweight women who do conceive risk a higher potential for unhealthy babies.
*While the measure of BMI provides an accurate illustration of weight related health status, however this is not always the case. Muscle tissue is almost two and a half times as dense as fat tissue, a muscular person is likely to weight more than a fat person of the same overall body size. Hence a fit, exercising person with high muscle density is likely to weigh more, but have lower fat level than an unfit fat person. Don’t kid yourself, look at your circumference to get a clue.
Now it’s understood that a everyone has their own struggles, everyone slips up, don’t let it get you down, learn and move forward. If you have failed to lose weight, now is the time to reflect on why..
Top tips for weight loss
1. Don’t beat yourself up for eating you were not ‘suppose to’, different set of circumstance, different lessons. Instead, focus on the recovery do an extra set in the gym, walk a little further, challenge yourself to swap out..Adapt the 80/20 rule, eat healthy 80 and allow yourself a buffer of 20% to enjoy little indulgence here and there.
2. Respect your own opinion over others, state your intentions tell your friends, family, that you’re working on a lifestyle change. Never feel pressured to consume something you don’t feel like, it’s your body, your choice. Do what you need to do, you’re the only person responsible for yourself.
3. Always end your day with a positive and work from them – Be proud you opted to walk up the stairs instead of taking of taking the escalator. A pat on the back for swapping out write bread to a wholemeal option. Big thumbs up for cutting out sugary beverages.
4.Watch what you purchase – avoid buying inappropriate foods for keeps just because they are on special, in case of someone popping by, for someone else, or even as a wee treat for later on. It’s like playing with a loaded gun.
5. Avoid hunger, eat small regular meals and have snacks handy throughout the day. Pack healthy snacks such as fruits, nuts, and have them stashed around the office, car, bag is an excellent way of keep your hunger at bay avoiding regretful choices later on.
6. Drink plenty of water. Water fills the stomach between meals, gets rids of water retention carried, and dilutes the metabolic waste generalised from the break down of fat.
7. Start an exercise routine – Move around more, take the stairs, join the gym. Downloading exercise applications such as Seven Minute Workout timer is great for those who have little time to spare and prefer exercising in comfort of your space, I do a set in the morning and one before bed if I feel up for it.
8. Limit on sweet food and alcoholic beverages. Both simple sugars and alcohol provide empty calories. This means they don’t give much nutritionally but to add on as excess energy you’ll need to burn off.
9. Eat predominately fresh foods. Eating food closest to it’s natural state, reduce the reliance on pre-prepared or commercial foods such as tins, cans, jars, packets in favor of fresh produces,products and meals. This means wholegrain brown rice over the choice of noodles, a piece of fruit over a protein bar, balsamic vinegar over thousand island dressing.
10. To reduce the absorption of fat into to blood, and avoiding the vulnerable feeling of being hungry, ensure fiber and protein is included in every meal. A piece of lean meat/beans and vegetables to accompany. You need protein to maintain muscle, being skinny with less muscle mass is counter intuitive you’ll end up more gaining fat in the long run. Veggies + Protein = Burning of fat without feeling hungry.
Start and you’ll notice health improvements as you go, make small subtle changes such as removing fried foods, cutting out sugary drinks, and eating more vegetables.As you eat better your energy levels will increase, It’ll be hard to start but it gets much easier over time. I hope this helps some of you out there, i’ll be posting more on weight loss and nutritional tips soon. Keep check 🙂