# Weight Loss

Your body is the baggage you must carry through life. The more excess the baggage,
the shorter the trip.

~Arnold H. Glasgow

## Are You Overweight?

How can you know if you are overweight?

If you feel that you are overweight, but not sure about it then BMI( Body Mass Index ) will help you to determine if you are really overweight or not. BMI is a number calculated to determine whether you are an underweight, normal weight, overweight or an obese person.

BMI are widely used as a reliable method to determine if you are obese or not. But, in case of some Athletes BMI value may be high due to their higher mass of muscles.

Calculating BMI is very easy. Follow two simple steps given below
to calculate BMI.

Step1: First, Know your weight in Kilogram (Kg) and height in Meter (100 centimeters = 1 meter)

Step2:
Now use the following formula to determine your BMI

As for Example: Say, your weight is 60 kg and your height is 1.65 meter. Then, your BMI = 60 / (1.65 x 1.65) = 22.038

### Meaning of your BMI value

• If your BMI is less than 18.5 you are underweight.
• If your BMI is between 18.5 and 24.9 your weight is normal.
• If your BMI is between 25 and 29.9 you are overweight.
• If your BMI is more than 30 or above you are obese.

But, please keep in mind that the above categorization of BMI values may not be correct for an Athlete with heavy muscles or old persons who have lost muscle mass.

## Overweight and Obesity Facts

Do you know how many adults are obese in United States? I guess not.

According to the data provide by NCHS (National Center for Health Statistics)

• More than one third of people or nearly 72 millions were obese
in 2005 – 2006.
• In U.S.A obesity prevalence doubled among adults between 1980 and 2004.
• Obesity prevalence has increased dramatically in the last 25 years and especially among men it has increased between 1999 and 2006.
• Adults aged between 40 – 59 years are more likely to be obese
than the younger and older individuals.

In fact obesity and overweight problem has become a concern not only in America but in the whole world. With the change of our lifestyle, food habits, as well as environment has changed significantly in the past decades obesity has become a concerning problem in our society.

## Why Should You Care about Overweight Problem?

Ok, you might be thinking why I should care about Overweight or Obesity.There are many things to care in this world other than this. Dear friend, wait. Slow down.

If your weight is slightly higher than the normal weight you should have, then there is less to worry. But, if your weight is far from the normal range then you should really really care about this problem like any other big problems in this world. But,Why?

## Problems Associated With Overweight

• Overweight people have high blood pressure, which is one of the main reasons for heart diseases and strokes.
• Overweight sometimes lead to Angina. Angina is chest pain or discomfort when your heart doesn’t get enough oxygen for it.
• Overweight people are in more risk to develop type-2 diabetes than the people who are not overweight.
• Overweight people have greater chance to be affected with sleep apnea. Sleep apnea can cause you to stop breathing for a short period of time while you are sleeping. This can cause you daytime sleepiness or even sometimes heart failure.
• Overweight can lead you to Osteoarthritis. Osteoarthritis is a
joint disorder that can affect the joint in your knees, hips and lower back.
• Overweight can cause you breathing problems. You might be experiencing short breath.
• Overweight is considered to be a serious problem while performing surgical procedures.

Besides all those physical risk factors, obesity may also develop a sense of failure, frustration, unhappiness, stress and loneliness in you.

Are you frightened?

I don’t want you to be. Everyone should know these facts. So, how can we avoid these problems? Simple as 1-2-3. By losing extra weight all of us can get rid of these potential risks.

## How Can You Lose Weight?

With a strong determination and sincere efforts you can easily loose your weight very effectively. You can do it in many ways. If you want to loose weight then you have to remember the Golden principle of loosing weight.

You have to burn more fat and calorie then you are depositing it in your body everyday.

In this way you will loose weight in a soft, natural and healthy manner. There will be no extreme rush for you to loose weight suddenly.

Here is the list of things you can do for loosing your weight in a soft manner:

### (1) Set a Realistic Goal

First, you need to set a realistic goal first and make a plan to loose weight. Then start acting on your plan to loose weight gradually. According to the dietary guidelines for Americans 2005, even a modest weight loss of 10 pounds can significantly provide you health benefits. For more, info about the dietary guidelines visit the following page.

Weight Management by dietary guidelines for Americans 2005

Reduce the amount of calories and fat you take in your daily foods. Have to notebook and pencil from now on to note your present meal list. Identify those which have more fat and calories. Try to remove or reduce them from your daily food habit.

### (3) Do Exercises Regularly

Increase the physical activities by doing exercise. You can do Aerobic exercises regularly.

Common examples of Aerobic exercises are:

• Walking
• Swimming
• Running
• Hiking
• Bicycling

You should select one or more of these exercises which suites best for you. But, the main idea is to include a large portion of your body with these exercises and sweating during the exercise sessions.

In each exercise session you should spend 30 to 60 minutes depending on how much your body will permit you. You should have 5-10 minutes for warm up, 30-60 minutes for the exercise and 5-10 minutes for cooling down.

For more about exercise please visit the Exercise section of the site.

### (4) Try to Use Special Exercise and Fitness Equipments

By using some special kind of exercise and fitness equipments you can ensure a good physical workout. These equipments will help you to burn your fat and thus help you to loose your weight.

• Elliptical Trainers
• Stationary Bikes
• Weight Machines
• Dumbbells, Barbells

Exercise & Fitness Equipments Section of this site.

### (5) Plan properly and Stick to the plans

You should keep in mind that regaining weight is easier than loosing weight.

Your several weeks’ hard work can go in vain for a bad plan or not following a good plan. So, you should have a good plan for weight loss and you should also ensure that you are following your plan regularly.

### (6) Have Patience and Try to be Motivated

And last of all be patient.

You will undoubtedly see positive results if you sincerely try to loose weight. Many people loose weight only by controlling their diet. These people regain their weight with a slight change in their diet plan. They start dieting again. Again get overweight. This in turn leads to loosing muscles and having fatter cells. Fatter cells lead to less immunity and thus will lead these people to severe physical problems.

If you are really into loosing weight project and you are not really in rush to do it then you should do it in a healthy manner. I mean you should mix up both dieting and exercise in your daily activities to loose weight.