stop 20 yrs of digestive disorders, migraine headaches and
allergies all while eating gourmet quality food every day.
What’s The Best Way To Lose Weight Fast?
Do You Really Need To Lose Weight Fast?
Do you really need to lose weight fast? It seem like just about everyone, at one time or another, faces the effects of what is known as “creeping” weight gain. So how does one determine when it’s time to really get serious about losing those extra pounds? It is likely that many of your relatives, colleagues and friends are experiencing or have experienced that same type of weight gain, according to statistics that demonstrate the growing percentage of Americans who are actually overweight. Sometimes though, those “love handles” may or may not be just a middle age phenomenon or a problem that you really need to confront. Au contraire mon ami. It may just be that you’re a victim of the visual media.
How To Determine Whether You Need To Lose Weight
It wasn’t but a few years ago (1998), that The National Institutes of Health (NIH) issued specific standards to help you determine whether or not you are overweight or obese. The most extensive review of scientific literature at that time was used to make the determinations regarding the relationship between weight and health risk. The name of the group doing the study and presenting the statistics was the Obesity Education Initiative Expert Panel. This Panel systematically evaluated all published scientific literature on this subject from 1980 until 1997. The object of the report was to establish guidelines, or “standards of care,” for the use of physicians and other health professionals who manage patients with a broad variation of weight problems. The measurements used to determine whether a person is overweight or obese were included in those guidelines. Also included was information on how to initiate and maintain a weight loss program.
Two specific measurements, that can be determined in the person’s home, that were recommended by NIH were the body-mass index (BMI) and the waist circumference. These measurements will give an accurate idea of what shape a person is really in. The simple bathroom scare or a code determined by a weight-to-height table in a doctor’s office are pale in comparison to information provided by these simple measurements that anyone can do.
Taking the Right Measurements
Body Mass Index
A measurement of body weight relative to height is what the BMI describes and is strongly correlated how much body mass, including fat, a person is holding in their body. The way to determine and calculate the BMI, with either weight in pounds and height in inches OR weight in kilograms and height in meters, can be used. The BMI is the weight in kilograms divided by the height in meters squared [wt (kg)/ht (m)2] or the weight in pounds divided by the height in inches squared times 703 [wt (lbs.)/ht (in)2] ] x [703]. An example might be someone who is 5’8″ tall. Their BMI would be 25 at 159 pounds, or their BMI would be 30 at 191 pounds. The healthy range is between 19 to 25. If a person has a BMI of 25 or greater, they are considered to be overweight. If a person has a BMI of 30 or more they person are considered to be obese. If the BMI is 40 or greater, that person is considered to be extremely obese. There is definitely evidence that demonstrates that there is a much higher risk for various diseases when the BMI is over 25. Risk of death also increases as the BMI get to and over 30. Men and women are both effected by the BMI number. It is not unusual to find people who are very athletic and as such, may have a heavier muscle mass. Some of these folks may have a higher BMI and not be at risk of more disease. Another use for The BMI is in determining whether or not weight loss drugs or bariatric surgery should be a consideration. The FDA only recommends weight loss drugs for those with a BMI of more than 30, or a BMI of more than 27 when an obesity-related disease is already in existence. Surgery for the purpose of weight loss is only an option when conventional methods of weight loss have failed. This is also only a consideration for those with clinically severe obesity measured by a BMI of more than 40, or a BMI of greater than 35 with an obesity-related disease.
Waist Circumference For Weight Loss Determination
The circumference of the waist is a well-known body dimension that is associated with abdominal obesity. One can simply measure themselves at home. The method involves basically running a measuring tape around your abdomen at the level of the navel or belly button. If a health professional takes the measurement, they may be more specific, using the midpoint between the bottom of the rib cage and the crest of the hip. Any female with a waist circumference of over 35 inches is carrying around too much fat in the abdominal area. Same for a male with a circumference measurement over 40 inches. This much fat surrounding the abdominal organs is used differently then other fat. Too much of it around the middle can lead to diabetes, cancer or heart disease.
NIH Weight Loss and Maintenance Recommendations
The NIH guidelines for weight loss and maintenance include the strategy to focus on reducing overall calories. A diet that helps cut back excessive calories from 300 to 1000 less per day than the usual diet should be an individually planned one. The estimated amount of calories that it takes to add up to about one pound is 3,500 so it would make sense that if one can cut back their caloric intake to 500 calories less per day, it would take about 7 days to lose a pound. One pound a week is considered healthy weight loss. So, in other words, people with a BMI in the typical range of 27 to 35, who achieve a decrease of 300 to 500 calories per day should lose about 1/2 to 1 pound a week and a 10 percent loss in a 6 months period. A more enhanced obese person with a BMI of over 35, who is cutting back on 500 to 1,000 calories per day will eventually lose about 1 to 2 pounds per week and a 10 percent weight loss in 6 months. In the case that further weight loss is deemed necessary, an evaluation can be performed at this juncture and any needed adjustments to the diet plan. This would occur if rate of weight loss declines and plateaus after 6 months because of reduced energy expenditure at the lower weight. This phenomenon is very common.
The second NIH strategy that is recommended is concerned with the output part of the energy balance equation. In other words the physical activity and exercise. The increase of the loss of calories through physical activity has benefits of it’s own while also assisting with the weight loss. These added benefits include the improvement in appearance and physical fitness. Prior to becoming a part of any weight loss or maintenance plan, physical activity should be initiated slowly and with the blessing of a Licensed Independent Health Practitioner. Starting out with just 30 to 45 minutes of activity, three-to-five days a week and including other activities such as swimming or walking at a more than normal pace is part of the recommendation. If this recommendation is followed, an additional 100 to 200 calories of energy are burnt each day. To reduce sedentary activity is the primary goal here. It is simply a matter of getting up and walking as often as possible throughout the routine day.
NIH Guidelines and Calculations For Determining Weight Loss Needs
NIH Weight Standards:
BMI > 25 = Overweight
BMI > 30 = Obese
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Waist Circumference > 35 inches (88 cm) for women
Waist Circumference > 40 inches (102 cm) for men
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How BMI is calculated
Metric Conversion Formula
weight (kg)/height (m)2
Example: 78.93 kg/(1.77 m)2 = 25
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Non-metric conversion formula
[weight (pounds)/height (inches)2 ] x [703]
Example:[164 pounds/(68 inches)2] x [703] = 25
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