How to Shed Off Those Extra Pounds

Useful Tips and Information for Overweight People to Lose Weight

Nov 15, 2008

Those trying to lose weight should know their weight status, lead a healthy lifestyle and get professional help if necessary.

Excessive weight is associated with many diseases, including heart disease, hypertension and diabetes. However, by reducing body weight, some problems associated with these diseases can be eliminated too. For example, studies have shown that a 10% weight loss in a diabetic can help increase his life expectancy. Here are some approaches to help those with weight problems to lose weight.

Know Weight Status

Knowing the body weight alone is not enough. What’s more important is the Body Mass Index (BMI). The formula for BMI is Weight (kilogram or pound) / Height (meter or inch) x Height (meter or inch). Use an online BMI calculator to get instant calculation. Those with a BMI of over 25 are overweight while a reading of over 30 indicates obesity.

The waist measurement and Waist-Hip Ratio (WHR) are useful indicators too. Men with a waist measurement of more than 90cm and women with more than 80cm are definitely overweight. Double-check by dividing the waist measurement by the hip measurement at its widest point. The ideal WHR is less than 0.9 and less than 0.8 for men and women respectively.

Eat Healthily and Sensibly

Include plenty of complex carbohydrates, fresh fruits and vegetables in the diet. Five to seven servings of fruits and vegetables daily are highly recommended. Reduce salt, fat and sugar intake. These are commonly found in fast food and processed food. Modify cooking methods to reduce the use of oil in cooking. Steaming, boiling, grilling and baking are good cooking methods. Avoid deep frying whenever possible. Also, eat moderately.

Those who have developed a healthy eating plan should stick to it, even on special occasions and festive seasons when there are more delicious choices of food than usual. Avoid overeating on these occasions.

Exercise Regularly

Coupled with moderate reduction in food intake, regular exercise is the most effective way to shed those extra pounds. Basically, it helps by burning off calories in the body. Additionally, exercise increases the rate at which the body burns calories even when you are not exercising. In essence, exercise builds muscle mass as it trims down body fat. And muscle cells use more energy than fat cells. That’s why the effects of exercise will help burn more calories even when you’re just doing daily routines.

Get Help from Healthcare Providers

Those seriously overweight or obese are likely to have several diseases at the same time. The medication needed to manage all existing conditions may sometimes cause weight gain too. In such instances, healthcare experts – doctors, dieticians and physiotherapists – can work together to develop a weight loss program suitable for different individuals. In extreme cases, drug therapy and surgery may be required to help maintain a healthy body weight.

Avoid Regaining Lost Weight

Those who have reached their weight target should try to maintain their ideal weight. They should monitor their weight weekly, preferably at the same time of the day. There is little point in losing excess weight after all the hard work only to regain it weeks later. Put notes and words of encouragement around the house – on the fridge door, walls, table tops and book shelves – as reminders to maintain the right weight.

Mayo Clinic Healthy Weight for Everybody (USA: Mayo Clinic Health Information, 2005)

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