Achieving and Maintaining a Healthy Weight? | AIB
Eating a variety of foods and being physically active are vital elements for good health. When you eat a variety of foods and exercising regularly, you can maintain a healthy weight, feeling good, and have enough energy to take care of yourself and your family.
What is a healthy weight?
The body mass index (BMI for short) is one of the ways that you can determine if you are healthy, overweight or obese weight. A BMI of 18.5 to 24.9 (green) is considered healthy. A BMI of 25 to 29.9 (yellow) is deemed to be overweight. A BMI of 30 or higher (red) is supposed to be obese. A person who has a massive change in BMI, even if he or she is not overweight or underweight, should be evaluated to find the cause.
If your BMI is in the overweight range or obesity, you may have to change what you eat and how much you eat. You must also have to do more exercise.
Why is it important that I eat healthily and I keep physically active?
Being overweight or obese and stay inactive you can cause:
- Type 2 diabetes
- High blood pressure
- Heart disease
- High cholesterol
- Some Cancers
- Sleep apnea (when breathing stops for short periods during sleep)
- Osteoarthritis (when joints wear)
How do I can keep healthy?
You can do many things to stay healthy. Simple changes to your diet-like eating a variety of fruits, vegetables, and whole grains and cooking with less fat can make a difference. Be more active walk instead of driving, or take the stairs instead of taking the elevator. It can help you stay healthy. If you start now to make these healthy changes, you can improve your overall health.
What makes me gain weight?
People gain weight when they eat more food than the body needs. Other factors that may contribute to weight gain are:
Family: Although it tends to run in families. Parents can bestow weight problems their children through genes. Parents, children, and caregivers can also be overweight because they share the same bad habits of eating and exercise.
Habits: Eating foods very high in fat and calories, or more food than your body needs, it can lead to being overweight. Being inactive also can take even more than you should.
Both at home and in your office, you and your family are surrounded by food and messages about food. The habitual use of remote controls, escalators, computers, and televisions can reduce your level of physical activity so that you move less, which can eventually cause you to gain weight.
Although you cannot control all the factors that lead to being overweight, you can do many things to improve your health.
You can do many things to improve your eating habits. Try to eat a variety of fruits, vegetables and whole grains every day. You can also give more flavor to your favorite recipes incorporating fruits and vegetables you like.
To control your weight eat your meals at regular hours. When you miss a meal, it can cause uncontrolled hunger that can make you eat more than you need. When it is starving, it’s easy to forget about proper nutrition. But hunger is not the only reason to eat too.
You can also overeat when you are happy, sad, bored or angry. To control hunger, eat small healthy snacks between meals, and notice how you feel before eating. That also can help reduce the time you overeat. Reduce but do not eliminate certain foods. If the foods you like are high in fat, salt or sugar, eat less of these foods and try not to eat them every day. But you do not have to eliminate.
Make changes gradually don’t expect it will completely change your eating habits of overnight. It is likely that some of your eating habits are good. Making small changes to practices that need improvement, such as taking low-calorie drinks, eating foods with little or no fat, or drink water instead of soda, can help you eat fewer calories and improve your health.
Physical activity can improve your health and be fun. Moderate exercise will give you more energy and help you control your weight. People who are physically active reduces the risk of developing heart disease, high blood pressure, type 2 diabetes and some cancers. A regular exercise program can also help you sleep better, have more energy and feel less stressed. Here are some tips that you can consider.
What can I do to be more active?
- Before starting an exercise program, talk to your healthcare professional.
- Choose an activity you enjoy, whether cycling, dancing or walking.
- If you have not been exercising regularly, start slowly and gradually increase the amount of time you are active and sometimes makes.
- Ask a friend, family member or co-worker to do the exercise with you. This will make it more fun.
- At lunchtime, take a walk with an associate in office.
- Wear comfortable shoes and appropriate for the activity to be undertaken and to protect your feet and ankles giving them the necessary support.
- Use the stairs instead of the elevator.
- In safe areas, park the car further away from entrances to shops, theaters or home, so that walking more.
- Join a sports team in your community; you will meet new people, have fun, and increase your physical activity.
- Know the city where you live. Visit museums, historic areas, and parks. In addition to learning something new, you will walk for hours and not even notice.
- Walk after dinner instead of watching television.
- Remember that physical activity does not have to be unpleasant. Choose an event you enjoy and try to do this activity 30 minutes a day, most days of the week, preferably daily.
Remember to set reasonable goals and monitor their progress. If you have health problems or special needs, talk to your health professional before beginning any exercise program.
What can I do to lose weight?
If you want to lose those extra pounds, now is the time to start. Adults who are overweight or obese can develop high blood pressure and heart disease. Weighing too much may also increase the likelihood of developing type 2 diabetes, which can damage your blood vessels, eyes, heart, and kidneys. You can improve your health by losing just 5 to 15 percent of their weight. When trying to lose weight, remember to choose foods low in fat, eat less and exercise.
To be healthier
You may find it challenging to eat healthfully and maintaining an exercise routine, especially if you also have to take care of your family and meet other demands of a hectic life. Choose an activity that you enjoy, set your own pace. Try new fruits, spices and ways to prepare meals. Reward their achievements let your family and friends help. And do not give up you and your health are worth it!