1. How do I know if I'm overweight and really need to lose weight?
People used to believe there was an "ideal" weight for every height. If you were 5'4", you were supposed to weigh X. If you were 5'0", you were supposed to weigh Y. Now we know better. The numbers on the bathroom scale don't tell you whether you are overweight. And there is no set number that says you are too thin, too heavy, or just right. Scales may be handy, but a better way to tell if your weight is healthy is to measure the proportion of fat in your body to lean body mass. Health professionals look at your body composition-including your muscles, bone, and body fat-for someone your age, sex, and height. Some people use a tool called the body mass index, or BMI, to help decide whether they are overweight. For example, if you are a woman and your BMI is 27 to 28 or higher, you are considered overweight.
Body mass index is a key index for relating a person's body weight to their height. The body mass index is a person's weight in kilograms (kg) divided by their height in meters (m) squared.
Overweight is defined as a BMI of 27.3 % or more for women and 27.8 % or more for men. Obesity is defined as a BMI of 30 and above. (A BMI of 30 is about 30 pounds overweight.) Note, however, that some very muscular people may have a high BMI without undue health risks.
Another way to determine your fat-to-lean muscle mass ratio is through the use of a caliper. A caliper is an instrument consisting essentially of two curved hinged legs, used to measure thickness and distances. It is used to pinch a part of your arm to see how much fat and lean muscle you have.
Overweight is defined as a BMI of 27.3 % or more for women and 27.8 % or more for men. Obesity is defined as a BMI of 30 and above. (A BMI of 30 is about 30 pounds overweight.) Note, however, that some very muscular people may have a high BMI without undue health risks.
Another way to determine your fat-to-lean muscle mass ratio is through the use of a caliper. A caliper is an instrument consisting essentially of two curved hinged legs, used to measure thickness and distances. It is used to pinch a part of your arm to see how much fat and lean muscle you have.
2. What steps should I take to lose weight?
Aside from regimented diet and exercise, a few adjustments in how you live your life can create a great impact on your weight loss efforts. Try the following:
Walk to work.
Use fat free milk over whole milk.
Drink water before a meal.
Eat leaner red meat & poultry.
Eat half your dessert.
Avoid food portions larger than your fist.
Mow lawn with push mower.
Increase the fiber in your diet.
Do yard work.
Eat off smaller plates.
Don't eat late at night.
Skip seconds.
Work around the house.
Grill, steam or bake instead of frying.
Go for a half-hour walk instead of watching TV.
Use vegetable oils over solid fats.
Sit up straight at work.
Wash the car by hand.
Don't skip meals.
Pace the sidelines at kids' athletic games.
Take wheels off luggage.
Choose an activity that fits into your daily life.
Make time in your day for physical activity.
Exercise with a video if the weather is bad.
Keep to a regular eating schedule.
Take a walk or do desk exercises instead of a cigarette or coffee break.
Perform gardening or home repair activities.
Avoid laborsaving devices.
Take small trips on foot to get your body moving.
Play with your kids 30 minutes a day.
Dance to music.
Keep a pair of comfortable walking or running shoes in your car and office.
Walk briskly in the mall.
Choose activities you enjoy & you'll be more likely to stick with them.
Take the long way to the water cooler.
Vary your activities, for interest and to broaden the range of benefits.
Choose fruit for dessert.
Consume alcoholic beverages in moderation, if at all.
Take stairs instead of the escalator.
Conduct an inventory of your meal/snack and physical activity patterns.
Share an entree with a friend.
Grill fruits or vegetables.
Eat before grocery shopping.
Buy 100% fruit juices over soda and sugary drinks.
Stay active in winter.
Flavor foods with herbs, spices, and other low fat seasonings.
Remove skin from poultry before cooking to lower fat content.
Eat before you get too hungry.
Stop eating when you are full.
Snack on fruits and vegetables.
Top your favorite cereal with apples or bananas.
Try brown rice or whole-wheat pasta.
Include several servings of whole grain food daily.
If main dishes are too big, choose an appetizer or a side dish instead.
Park farther from destination and walk.
Use fat free milk over whole milk.
Drink water before a meal.
Eat leaner red meat & poultry.
Eat half your dessert.
Avoid food portions larger than your fist.
Mow lawn with push mower.
Increase the fiber in your diet.
Do yard work.
Eat off smaller plates.
Don't eat late at night.
Skip seconds.
Work around the house.
Grill, steam or bake instead of frying.
Go for a half-hour walk instead of watching TV.
Use vegetable oils over solid fats.
Sit up straight at work.
Wash the car by hand.
Don't skip meals.
Pace the sidelines at kids' athletic games.
Take wheels off luggage.
Choose an activity that fits into your daily life.
Make time in your day for physical activity.
Exercise with a video if the weather is bad.
Keep to a regular eating schedule.
Take a walk or do desk exercises instead of a cigarette or coffee break.
Perform gardening or home repair activities.
Avoid laborsaving devices.
Take small trips on foot to get your body moving.
Play with your kids 30 minutes a day.
Dance to music.
Keep a pair of comfortable walking or running shoes in your car and office.
Walk briskly in the mall.
Choose activities you enjoy & you'll be more likely to stick with them.
Take the long way to the water cooler.
Vary your activities, for interest and to broaden the range of benefits.
Choose fruit for dessert.
Consume alcoholic beverages in moderation, if at all.
Take stairs instead of the escalator.
Conduct an inventory of your meal/snack and physical activity patterns.
Share an entree with a friend.
Grill fruits or vegetables.
Eat before grocery shopping.
Buy 100% fruit juices over soda and sugary drinks.
Stay active in winter.
Flavor foods with herbs, spices, and other low fat seasonings.
Remove skin from poultry before cooking to lower fat content.
Eat before you get too hungry.
Stop eating when you are full.
Snack on fruits and vegetables.
Top your favorite cereal with apples or bananas.
Try brown rice or whole-wheat pasta.
Include several servings of whole grain food daily.
If main dishes are too big, choose an appetizer or a side dish instead.
Park farther from destination and walk.
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