As we all know, being overweight or obese can seriously affect our health as the risk of developing type 2 diabetes, coronary heart disease and some cancers is increased. A healthy weight is measured by BMI (body mass index), and is calculated by dividing your weight in kilograms by your height in metres squared. A BMI between 18.5 and 25 is defined as healthy, a BMI of over 25 is defined as overweight, and over 30 is defined as obese. If you’re classed as obese, governing experts usually recommend that you lose five to 10 percent of your bodyweight.
See also: Clinical Approaches to Weight Loss
Most people aim for the 10 percent weight loss, which can seem daunting, but recent research has shown the results of losing just five percent. The study of 40 obese men and women aged 32 to 56 found that losing five percent of their weight led to substantial improvements in health through the better control of insulin in the liver, fat and muscle tissues. The changes also led to a lower risk of diabetes, heart disease and some cancers. The study, which is published in the journal Cell Metabolism, noted that a number of participants went on to lose another 10 percent, and later, 15 percent. Tracy Parker, a heart health and dietitian at the British Heart Foundation, said, ‘This study is good news for people who struggle with their weight as it suggests that even losing a small amount of weight can have a positive impact on heart health.’
See also: Stop Counting Calories with Dr. Kirks Weight Loss Help
There are a vast number of diets, from Atkins to Paleo, but if you’re aiming to lose weight and keep it off then consider weight loss as an overall lifestyle change instead of a quick fix. A sensible approach to weight loss means that the weight is more likely to stay off for good, as opposed to crash diets where you may lose weight initially but will be more likely to re-gain the weight once the diet has ended.
The NHS has a free 12-week guide that has been downloaded over two million times. The guide is designed to help you lose weight at a safe and sensible rate of 0.5kg to 1kg (1-2lbs) each week by adhering to a daily calorie allowance. The guide is full of diet, healthy eating and physical activity advice, and includes weekly challenges to keep you motivated.
See also: Nutrition and Weight Loss: Food that Speed up Metabolism
