Maintain a healthy weight - KAIT-Jonesboro, AR-News, weather, sports

Maintain a healthy weight

Obesity is measured with a body mass index (BMI), a measure of body fat based on height and weight. Individuals with a BMI of 25 to 29.9 are considered overweight, while individuals with a BMI of 30 or more are considered obese.

What causes someone to become overweight or obese?

An unhealthy diet and physical inactivity are contributing factors to becoming overweight or obese. Overweight and obesity are problems that continue to get worse in the United States. Bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars to get around are just a few reasons for this increase.

What are the health effects of being overweight or obese?

An unhealthy diet and physical inactivity can increase your chances of getting heart disease, cancer, stroke, type 2 diabetes, high blood pressure, breathing problems, arthritis, gallbladder disease, and osteoarthritis.

But body weight isn't the only problem. The places where you store your body fat also affect your health. Women with a "pear" shape tend to store fat in their hips and buttocks. Women with an "apple" shape store fat around their waists.

For most women, carrying extra weight around their waists (larger than 35 inches) raises health risks like heart disease, diabetes, or cancer more than carrying extra weight around the hips or thighs. Obesity can also affect medical care. Too much fat can obscure imaging tests, like X-rays, CT scans, ultrasound, and magnetic resonance imaging (MRI). For example, in an ultrasound, the beam may not be able get through layers of fat to get an image of a person's appendix, gallbladder, or kidneys. Too much body fat can make it harder for a doctor to make a medical diagnosis and treat a patient.

How do I find out what the best way is for me to lose weight?

Experts agree that the best way to lose weight is to follow a sensible eating plan and engage in regular physical activity. If you're interested in a weight-loss program, it should encourage healthy behaviors that help you lose weight that you can maintain over time. Before you start a weight-loss program, talk to your doctor.

Safe and effective weight-loss programs should include these components:

  • Healthy eating plans that reduce calories but do not rule out specific foods or food groups
  • Regular physical activity and/or exercise instruction
  • Tips on healthy behavior changes that also consider your cultural needs
  • Slow and steady weight loss of about ¾ to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start of a program)
  • Medical care if you are planning to lose weight by following a special formula diet, such as a very-low-calorie diet
  • A plan to keep the weight off after you have lost it

What steps can I take to have a healthier diet?

Follow these tips on healthy eating.

  • Focus on fruits. Eat a variety of fruits - whether fresh, frozen, canned, or dried - rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day - like 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.

  • Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

  • Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk - or an equivalent amount of low-fat yogurt and/or low-fat cheese (11/2 ounces of cheese equals 1 cup of milk) - every day. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and drinks.

  • Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.

  • Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.

  • Limit saturated fats. Get less than 10 percent of calories from saturated fatty acids. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

  • Limit salt. Get less than 2,300 mg of sodium (approximately 1 teaspoon of salt) each day.

How can physical activity help?

An active lifestyle can help every woman. You don't have to be as fit as a professional athlete to benefit from physical activity. In fact, 30 minutes of moderate physical activity on most days of the week can greatly improve your health. Most people can get greater health benefits by engaging in physical activity of more vigorous intensity or longer duration. To help manage body weight and prevent gradual, unhealthy body weight gain, get about 60 minutes of moderate- to vigorous-intensity activity on most days of the week, while not exceeding caloric intake requirements. To keep weight loss off, get at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with their doctor before participating in this level of activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance. Physical activity has these benefits:

  • reduces your risk of dying from heart disease or stroke
  • lowers your risk of getting heart disease, stroke, high blood pressure, colon cancer, and diabetes
  • lowers high blood pressure
  • helps keep your bones, muscles, and joints healthy
  • reduces anxiety and depression and improves your mood
  • helps you handle stress and helps control your weight
  • protects against falling and bone fractures in older adults
  • may help protect against breast cancer
  • helps control joint swelling and pain from arthritis
  • helps you feel more energetic and helps you sleep better
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