The Body Mass Index (BMI)
By checking your BMI you are able to evaluate your weight associated with your height.
BMI is calculated by dividing your weight (in kgs ) by height (in metres) squared.
Another way of working out a healthy weight is your waist measurement.
This provides as evaluation of the amount of fat around your midriff. Surplus fat increases the risk of diabetes as well as heart disease.
Body Fat Measure
There are especially designed body fat analysers which assess the amount of fat you have. These scales work on the basis of passing an electrical signal through you.
The more resistance the body has to that electrical signal, the more body fat there is
Other Health Measures
Body fat is a single health indicator. There are of course other health measures like blood pressure, blood cholesterol, resting heart rate and glucose tests.
What If You are Overweight?
Should your BMI as well as your waist measurement highlight that you are overweight, it is important to alter your lifestyle in order to keep a check on your weight. It is advisable to make some dietary changes straight away and partake in some physical activity in terms of long term change.
What If You Are Underweight?
Being underweight does not necessarily mean you are healthy. Should you be underweight then it may be you are cutting certain things out of your diet and you have may some nutritional deficiency.
Lots of women, especially young ones, often suffer from anaemia (shortage of iron). Should you consume too little dairy and become deficient in calcium, this can lead to osteoporosis when you are older. Missing menstrual periods is a common occurrence amongst young women, which can result in infertility in some cases.
Your Weight is Fine Yet You Are Unhappy?
Should your weight be in a healthy range yet you are not satisfied with the shape you are in, you are more likely to benefit from more exercise than cutting down on your food.
An exercise programme not only improves your fitness levels; it also tones muscles and boosts your entire wellbeing.
Myths about Metabolic Rates
It is said that overweight people have a slow metabolic rate which means that they expend energy slowly; whereas, skinny people expend energy quickly. However, that is purely make-believe.
'Metabolic rate' relates to the amount of energy (calories) you use each day to keep for body running, that is, the heart pumping and the lungs working effectively.
Overweight individuals actually need more energy than thinner people to maintain the functioning of their bodies, as they have more sizeable bodies, muscles as well as internal organs.
Skinny and overweight individuals have been proven to have comparable metabolic rates.
I Don’t Eat Much
Overweight people frequently wonder why, as they eat just a little, they are overweight. However, in reality we eat a lot more than we estimate.
When you ask people to make a note of everything they ate on a day, a lot less is reported than in fact eaten.
Basically, should you eat more than your body needs you are going to put on weight. It is of course vital to lose weight should you be overweight and it is also crucial to manage your weight long term.
The most effective method of burning calories is to increase the levels of physical activity you engage in. The number of calories you burn relates to the size of your body, your age and your gender. As a rough guide:
- Gardening for 15 minutes burns 300 calories
- Walking for 30 minutes burns 200 calories
- Playing football for 45 burns 300 calories
- Dancing for 60 minutes burns 600 calories
Over the long term, your overall body composition (that is having more muscle and less fat) will be improved and your metabolic rate increased.