![]() ![]() Although eating less is key, exercise can be very helpful, especially if it replaces time spent snacking. With those in mind, you can start to change your behavior and eat less. Tracking can help you see associations you might not have noticed before. One of the secrets of healthy weight loss is to keep a record of everything you eat. A reasonable and safe rate of weight loss is 1 to 2 pounds per week. Even a weight loss of just 5 to 10 percent of your current weight will help lower your risk of developing diseases. If your BMI falls in the overweight category and you have two or more risk factors for heart disease and related health conditions, losing weight is recommended. This risk increases with a waist size that is greater than 35 inches for women or greater than 40 inches for men. If most of your fat is around your waist, rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. To get a better read on the health risks associated with your weight, your doctor may combine BMI with a waist circumference measurement called the waist-to-hip ratio. For instance, your muscle tone plays a role as you age. Learn more about how age, race and gender might affect BMI results in our FAQs, below. BMI recommendations differ based on your gender and other variables. How to Understand Your Results: Keep in mind that BMI has its limits. What Your Number Means : Your BMI suggests you are overweight. You can even step it up a notch if you have more time in your schedule. Some research has shown that physical activity does even more than diet to maintain weight. If you’re prescribed a drug known to put on pounds, ask your doctor for an alternative or suggestions for staying at a healthy weight when no substitute is available. This can affect your BMI many drugs list weight gain as a side effect. The older you get, the more medications you may take. Ask about weight gain with new prescriptions.In general, people tend to gain one to two pounds per year, which can add up over time. One reason: It’s easier to make an adjustment if you are up by 2 pounds than if you’ve gained 12. Studies suggest that regular weigh-ins help prevent people from gaining weight. Adjust your calorie intake to account for the activity deficit. ![]() Sustaining an injury or moving from a job where you’re on your feet all day to one at a desk, for instance, can be a recipe for weight gain.
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