Defensive Eating
Back to Weight LossWhat are overweight and obesity
Overweight refers to an excess of body weight compared to set standards. The excess weight may come from muscle, bone, fat, and/or body water.Obesity refers specifically to having an abnormally high proportion of body fat. A person can be overweight without being obese, as in the example of a bodybuilder or other athlete who has a lot of muscle. However, many people who are overweight are also obese.
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for weight loss advice by Dr PhilGoals for Weight Loss
There are lots of reasons for people who are overweight or obese to lose weight. To be healthier, look better, feel better and have more energy.No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health.
Most overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of two pounds or 1kg per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required.
What you weigh is the result of several factors:
how much and what kinds of food you eat
whether your lifestyle includes regular physical activity
whether you use food to respond to stress and other situations in your life
your physiologic and genetic make-up
your age and health status.
Successful weight loss and weight management should address all of these factors. You need to embrace permanent changes in your lifestyle that combine lowering the calories you take in and/or increasing your physical activity.
How are overweight and obesity measured - What is BMI ?
A number of methods are used to determine if someone is overweight or obese. Some are based on the relationship between height and weight; others are based on measurements of body fat. The most commonly used method today is body mass index (BMI).BMI can be used to screen for both overweight and obesity in adults. It is the measurement of choice for many obesity researchers and other health professionals, as well as the definition used in most published information on overweight and obesity. BMI is a calculation based on height and weight, and it is not gender-specific. BMI does not directly measure percent of body fat, but it is a more accurate indicator of overweight and obesity than relying on weight alone.
BMI is found by dividing a persons weight in kilograms by height in meters squared. The mathematical formula is:
weight (kg) / height squared (m²).
To determine BMI using pounds and inches, multiply your weight in pounds by 704.5,* then divide the result by your height in inches, and divide that result by your height in inches a second time. (Or you can use the BMI calculator at http://www.halls.md/body-mass-index/av.htm)
* The multiplier 704.5 is used by the National Institutes of Health. Other organizations may use a slightly different multiplier; for example, the American Dietetic Association suggests multiplying by 700. The variation in outcome (a few tenths) is insignificant.
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"Awaken the Diet Within: From Overweight to Looking Great-If I Can Do It, So Can You"Should I worry about weight?
No, because just worrying is a pointless exercise.What you should do is:
try and eat healthily and take some regular exercise, whatever your weight
recognise that being overweight or obese is bad for your health and that the heavier you are, the worse it is
know whether you are overweight or obese
If you (or any of your family) are overweight or obese, you should also learn what you can do about it, even if you choose to do nothing now.
It is strongly recommended that:
people who are overweight or obese should try to eat a healthy diet and take regular exercise - this will help keep you fit, whatever your weight
people who are overweight or obese should avoid putting on more weight
people who are overweight or obese should aim to lose weight
parents should help their children avoid being or becoming overweight or obese
And remember - even if you are happy with your weight, eating well and taking regular exercise will help improve your health and protect you from coronary heart disease, diabetes and strokes.
How can I lose weight?
A matter of energy balanceBeing overweight comes down to a seemingly simple relationship between your intake of food and physical activity.
Excess fat is stored when people take in more energy (food) than they are using up (by walking, doing exercise, cleaning, running etc.) We live in a society where calorie-dense, convenience foods are available at relatively low prices, and where people do very little physical activity. For example we drive to work, take the lift rather than walk up the stairs, spend hours on the internet or watching television.
In general, most women will lose weight if they eat or drink between 1,200 and1,500 calories per day, and most men will lose weight if they eat or drink between 1,500 and 1,800 calories per day.
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"Eat, Drink And Be Healthy" by Walter C. Willett, M.D.Sensible Diet Tips - Reward Yourself
If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. Eat from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.
Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages. Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.
Lose weight for yourself, not to please your husband, your parents or your friends. Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Never skip meals.
Y! Health Weight Loss News
- China's economic development sees surge in lifestyle diseases (AFP)
AFP - He Yifan has stayed at a weight loss clinic for more than two months to shed his kilos, one of millions of people in China whose richer lives have led to unwelcome side effects such as obesity. - Money May Lure People to Lose Weight (HealthDay)
HealthDay - TUESDAY, Dec. 9 (HealthDay News) -- Putting money in people's pockets can help persuade them to shed fat, suggest American researchers who created two incentive-based approaches for losing weight. - Weight loss easier when you get paid for it (Reuters)
Reuters - Losing weight is easier when there is money on the line, U.S. researchers said on Tuesday. - Health Tip: Eating a Healthy Vegetarian Diet (HealthDay)
HealthDay - (HealthDay News) -- A vegetarian diet doesn't have to lack nutrients or variety. There are plenty of delicious and nutritious meat substitutes to include in a vegetarian diet. - Mediterranean Diet Enriched With Nuts Cuts Heart Risks (HealthDay)
HealthDay - MONDAY, Dec. 8 (HealthDay News) -- In older adults at risk for heart disease, a Mediterranean diet plus daily servings of mixed nuts may help manage metabolic syndrome, according to a Spanish study. - Scientists find nutty risk reducer: Eat more nuts (AP)
AP - Here's a health tip in a nutshell: Eating a handful of nuts a day for a year — along with a Mediterranean diet rich in fruit, vegetables and fish — may help undo a collection of risk factors for heart disease. - Nuts boost health benefit of Mediterranean diet (Reuters)
Reuters - Adding nuts to a traditional Mediterranean diet rich in fruit and vegetables appears to provide extra health benefits, Spanish researchers said on Monday. - High carb diet useful for muscle disorder (Reuters)
Reuters - A diet high in carbohydrate instead of protein improves the ability of people with McArdle disease to exercise, results of a small study indicate. - Health Highlights: Nov. 30, 2008 (HealthDay)
HealthDay - Here are some of the latest health and medical news developments, compiled by editors of HealthDay: - Health Highlights: Nov. 29, 2008 (HealthDay)
HealthDay - Here are some of the latest health and medical news developments, compiled by editors of HealthDay:
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