Be smart - maintain your weight

Why Should One Maintain Good Weight?
Maintaining good weight is not only important to look fit and smart but it also plays an important role in health.

Overweight women have higher rates of cancer of uterus, gall bladder, ovary and breast. Overweight people have higher risks of disability, diseases and complications like hyperlipoprotenemia, atherosclerotic heart disease, cerebrovascular accidents, sleep apnea, gout arthritis etc.

To be able to maintain a good weight there are certain rules a person should know first:
What is ideal or desirable body weight?
On scientific basis body weight is expressed in terms of Body Mass Index (BMI) which is

BMI = weight (w) in kg / [Height (H) in meters] ² = W/H²

Example: Weight 52 kg / (1.52) ² = 22.5

Normal values:
for men : 20 - 25
for women 19 - 24

So, first calculate the BMI value and if it is over 25 then it distinct obesity.

What is Upper and Lower Body Obesity?
This is important to know because some of the diseases are associated to a specific type of obesity for e.g.:

Women with upper body obesity tend to have diabetes. Similarly, men with upper body obesity are more likely to have coronary heart disease.


How to Calculate Upper and Lower Body Obesity Ratio?
Measure your waist and hip and check the ratio.
Normal waist : hip ratio is 0.7

A person with upper body obesity has 0.85 ratio or higher.

What are the causes of obesity?
a) Quality of food: obesity depends not only on the quantity of food eaten but also on its calorie equivalent. For e.g. 100 gm cucumber provides 16 kcal, whereas 100 gm cake or cookies provides ≈ 500 kcal.

Management: include vegetables and fruits in your diet. They give satiety as well as good nutrition.

b) Sedentary habits: this is the most important cause of obesity. Less physical work and less exercise especially in executive jobs. Television viewing is related to adolescent obesity because of lack of exercise and the habit of munching snacks while viewing.

Other causes:

1) Hormones: Though the above 2 causes are major ones but in some cases diseases can have an affect on body weight such as hypothyrodism disease.

2) Heredity: Heredity plays a small role in obesity. Children of obese parents are seen overweight. But if you decide to or shift to healthy life-style, you can overcome with this problem.

So heredity is an excuse, work out and check for the good habits.

There are also simple points worth remembering.
Skipping breakfast may increase appetite at lunch so make sure to take at least 3 regular meals. Low food as well as fluid may result in constipation therefore ensure adequate intake of fluid.

How Much Calorie Does One Should Consume?
Calculate your calories as

1) Check as per your height what should be your body weight.

2) It has been recommended that about 20 kcal / kg of ideal for sedentary worker.

23 kcal / kg for active workers.

To calculate your calories multiply your weight in Kg (W) with 20 or 25 as per your life style.

3) Also remember that the metabolic rate of men is higher than that of women, so female should consume less energy.

Ultimately plan everything according to your lifestyle if any day you take extra calories then engage yourself in some physical activity.
Though everyone can not be thin but with small effort and devout zeal you can maintain healthy weight.