Keep Your Body Weight in BalanceLifestyle supporting with adequate/balanced nutrition and regular physical activity is very crucial for maintaining body weight in balance. Overweight or obesity increases the risk of having medical problems such as. high blood pressure, cardiovascular diseases, stroke, diabetes, some types of cancer, arthritis and respiratory insufficiencies. Underweight is a situation that decreases efficiency and body resistance.
Keeping body weight in balance is a key element for a long and healthy life.In underweight menstruation (menstrual bleeding) disorders, reduction of fertility and risk of osteoporosis increase. It is crucial to seek medical advice in sudden and undesired weight loss. Different techniques are used for children and adults to determine the body weight according to the body length. Body Mass Index (BMI) is a practical method. It is not appropriate to defend the fact that an individual with a BMI in healthy levels has a healthy body weight. For instance, some individuals can have considerable fat percentage, whereas their muscular tissue can be less. Having BMI over healthy levels is not preferable, whereas it increases health risks. In some situations where muscular tissue level is more and BKI is over healthy level the individuals are accepted as healthy.
How to Assess Your Body Weight?
- Weigh yourself at certain intervals; measure your weight.
- Calculate your body mass index according to the equation given. To do this, Square your height in meters (that is, multiply your height in meters by itself). Divide your weight in kilograms by the number you obtained in the previous step.You can interpret your BMI rate according to the following chart.
BMI: Weight (kg) / Height (m)²
Thin: BMI <18.5. It can be required to give importance to food variety and increase in portion. Underweight individuals or who has sudden weight loss should certainly consult a physician.
Healthy Weight (Normal): BMI <18.5 - 25.0. It is indicator of adequate and balanced nutrition. However, it must be audited that food choice is healthy.
Overweight:BMI is between 25 and 30. For a healthy life the body weight should reach the normal BMI level. Energy intake should be limited.
Obese: : BMI is between 30and 40. Obesity is a significant risk factor, which reasons the chronic diseases to be seen at an early age and the increase of diseases. Thus the individuals in this group should lose weight under the control of a doctor or a dietician. The weight loss should be very slow in order this to be a permanent loss. A treatment program must be initiated that is composed of diet, exercise and behavior therapies.
Morbid Obese:BMI> 40. The health situation is negatively affected. Weight loss must be practiced under the control of a doctor or a dietician and should be pursued carefully.
Measure your waist circumference. Make your measurement from the top circumference of your hip while standing. Waist circumference should not exceed 94 cm in men and 80 cm in women. Health risks increase if waist circumference is more than 102 cm in men and 88 cm in women. Gathering of fat in the upper part of the body (apple type) increases the risk of chronic disease. This risk is less in pear type obesity where the fat is gathered at the lower part of the body.
- Measure the waist circumference.
- Measure your hip circumference from the upper part of the hip while standing and looking from the profile.
- Make sure that waist / hip rate is under <1.0 in men, under the <0.8 in women.
Control of Body WeightBody weight must be controlled by balancing the daily energy intake and by increasing the physical activity. Fresh fruits and vegetables, whole grains, milk, fish, low-fat meats, consumption of poultry and legumes are healthy choices for nutrition. The food which has low fat and sugar content should be preferred. The person should not rush into extremes in portions and he/she should be active all day long. It is recommended every individual to make activity in medium level for minimum 30 minutes. After weight loss it should be continued with physical activity in order to protect body weight.
At snacks, fresh fruits and vegetables, whole grains or low-fat milk or yogurt consumption would be rational choices. The food with reduced fat content should not always be considered as including low energy. The portion amount can be decreased in meals eaten outside. Instead of fried food, grilled fish, chicken or meat with no fat content should be prefered.
Being active at all ages increases strength of muscles and bones. Regular physical activity and adequate nutrition are essential requirements to make weight control.
Weight Control Starts from ChildhoodChildren should consume adequate and balanced food for their growth and development. Excessive energy intake and lack of physical activity may cause obesity. Children need to gain healthy nutrition habits. The consumption of fruits and vegetables, low fat milk and milk products, lean meat, chicken, fish and whole grain should be encouraged for children. Consumption of foods that are high in sugar and fat content should be limited. The time spent for children before TV, computer or video games should be limited, they should be motivated for physical activity. They should be supported for gaining healthy nutrition habits.
It is not recommended for children to make strict diets when they are overweight since they are on growth stage. The weight gain should be avoided by adequate and balanced nutrition and physical activity.