Not everyone who carries extra weight develops health problems. Read on to find out about four ways of working out your ideal weight. Body mass index BMI is a common tool for deciding whether a person has an appropriate body weight. BMI is a very simple measurement. While it takes height into consideration, it does not account for factors such as:.
High-performance athletes, for example, tend to be very fit and have little body fat. They can have a high BMI because they have more muscle mass, but this does not mean they are overweight. However, it should not be the only measure for an individual to assess whether their weight is ideal or not. Research has shown that people who have more body fat around their middle are more likely to develop cardiovascular disease CVD and diabetes. For this reason, the waist-to-hip ratio WHR is a useful tool for calculating whether a person has a healthy weight and size.
This will give them 0. How WHR affects the risk of cardiovascular disease CVD is different for men and women, because they tend to have different body shapes. However, these figures can vary , depending on the source and the population to which they apply. WHR may be a better predictor of heart attacks and other health risks than BMI, which does not take fat distribution into consideration. A study of health records for 1, people in 11 countries, published in , showed that those with a higher WHR also have a greater risk of medical and surgical complications relating to colorectal surgery.
Figuring Your Ideal Weight. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. November 12, by John Fernandez. November 5, by John Fernandez. October 29, by John Fernandez. October 27, by Alcyene Almeida Rodrigues. October 25, by Adrienne Sylver. October 22, by John Fernandez. October 21, by John Fernandez. All Rights Reserved.
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Enjoy your meals. If something is pleasurable, surely you want it to last longer, but I find people who have weight problems tend to cram their meals down as fast as possible — particularly if it's something they are going to feel guilty about later. Stop, slow down and enjoy every mouthful. Be more mindful about the food you put into your body and what it's going to do for you — if it's not going to be beneficial then don't eat it. The key to changing weight is to embrace the lifestyle changes you need to make for it to happen.
If exercise isn't enjoyable for you, you are not going to do it. You have got to look forward to your work-out, and timing can play a huge role in this. If you tell someone they have to go to the gym for an hour a day and they are dreading it, they are not going to go.
If 20 minutes sounds manageable, you are going to put your shoes on and head out of the door. Any work-out is better than no work-out. Put getting to your natural weight at the top of your to-do list. So few people do this, and because it's not a priority it's easy not to go to the gym or make healthy choices. Ask yourself how much you want to change things.
Once you know, make it a priority. Petronella Ravenshear is a nutritional therapist and Stella columnist. Only ever strive for the best body you personally can achieve. I still remember my father telling me I would never be tall and thin no matter how many diets I went on. Now I realise how liberating that discovery can be. You can only achieve the best physical outcome for your body type, and recognising that is key to being happy with your natural weight when you do find it. Sleep well. Poor sleep adversely affects the appetite hormones leptin and ghrelin.
After a restless night leptin, which makes us feel full, goes down, and ghrelin, which stimulates appetite, goes up. On a regular basis that leads to overeating.
Good sleep hygiene is one of the first things you should consider. Your bedroom needs to be quiet, dark and warm, and there should be no electronic devices. Wind down before bed with something like an Epsom salts bath, which supplies magnesium, an important mineral for relaxation and stress-reduction. Fight inflammation. Stress releases the hormone cortisol, which leads to fat storage around the middle of the body.
It also causes inflammation, which is increasingly being linked to obesity. If you are stressed and have inflammation, any weight problem is going to be harder to solve. There are supplements that can fight inflammation but it is also easy to do it by introducing more anti-inflammatory foods into your diet.
Green tea, turmeric and resveratrol, found in red grapes and red wine, are all good options. Balance your insulin. Whenever you eat something you send a surge of insulin into your bloodstream, and insulin is a fat-storage hormone. If you snack or graze all day you are constantly flooding your system with insulin, and you will find it very hard to lose weight.
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