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Diet and Nutrition for Healthy Weight Loss

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Essential Weight Indicators

The basic indicators for judging the
weight status are as follows:

BMI (Body Mass Index)

BMI is an indicator of how healthy you
are. It’s a health indicator based on
weight and height, and it applies to
both men and women.

BMI and Weight Status


BMI Weight
Below 18.5 Underweight
18.5 - 24.9 Normal Weight
25 - 29.9 Overweight
Over 30 Obese
Recent revisions in the standards, however, state that a BMI over 23 is considered to be overweight for Indians.

Fat Percent

Body fat mass is the percentage of fat the body has. Two people can have the same height, weight and BMI but may have different body fat percentages. It is the real indicator of health and weight status.

Body fat percentage considered normal:

Men – 18% - 25%

Women – 25% - 31%

Body fat percentage considered obese:

Men – greater than 25%

Women - greater than 32%

Waist to Hip Ratio

The ratio of waist to hip circumference is an important predictor for risk of chronic degenerative diseases.

Recommended waist to hip ratio

Men – 0.95 or less

Women – 0.8 or less

A ratio of more than 0.95 for men and 0.8 for women is associated with increased risk of several chronic diseases.

Recommended waist circumference

Men – less than 90cm (36 inches)

Women – less than 80 cm (32 inches)

BMR

BMR (Basal Metabolic Rate) is the minimum energy required to sustain life - for your heart to beat, and for you to breathe, work and even sleep. With a higher BMR (inherited or acquired by muscle build up) you lose more calories even at rest. This means, if you have a good BMR, you’ll have a greater tendency to stay thin.

TDEE

TDEE (Total Daily Energy Expenditure) is the total number of calories that a human body expends in 24 hours. Caloric requirements may vary among otherwise identical individuals due to difference in their inherited metabolic rates. After calculating the BMR, you can calculate the TDEE by multiplying the BMR by the activity multiplier from the chart below.

Approximate energy expenditures for various activities in relationship to BMR in average size individuals is tabulated here:

Energy Expenditure and BMR
Activity Category
Types of Activities
Activity Factor
Sedentary Little or No Exercise BMR x 1.2
Lightly Active Light Exercise / Sports 1-3 days/wk BMR x 1.375
Moderately Active Moderate Exercise / Sports 6-7 days/wk BMR x 1.55
Very Active Hard Exercise every day or / exercising 2 hrs/day BMR x 1.72
Extra Active Hard Exercise 2 or more times per day BMR x 1.9
Your total daily energy expenditure (TDEE) has to be always greater than your total caloric intake over a period of time for weight loss to occur.

Physical activity is essential to maintain desirable body weight. Overweight and obesity are conditions due to a positive energy balance. Overeating and reduced physical activity together lead to obesity. Genetic predisposition however cannot be ruled out as a contributing factor. Therefore prevention and control of this dreadful condition are directly related to dietary management and physical activity.

Energy Expenditure for some physical activities (Kcal/hr)
Activity Kcal/Hr
Cycling at  
15 (Km/hr) 360
Running at  
12 (Km/hr) 750
10 (Km/hr) 655
8 (Km/hr) 522
6 (Km/hr) 353
4 (Km/hr) 160
Table Tennis 245
Dancing 372
Tennis 392
Volley Ball 180
Standing 132
Sitting 86
From the above chart you can easily gauge that even to lose a petty 200 Kcal you have to work really hard.

Obesity is a state in which there is generalized accumulation of excess fat in the body. This leads to a body weight that is more than 20 percent of the required weight. Obesity invites disability and disease. Usually obesity is due to positive energy balance, that is, the intake of calories is more than the expenditure. It is one of the most common disorders in medical practice and among the most frustrating.

Obesity is a chronic disease that is becoming increasingly prevalent. It poses serious risk for the development of various diseases, like diabetes mellitus, hypertension, heart disease, gall bladder disease and certain forms of cancer.

Therefore, our focus to eat right and be active should always be consciously kept in mind. Calories, desirable weight, and BMR are just a few technical terms which provide information about the body metabolism and functioning. The basis is to understand individually the doable ways and means of staying fit from within in terms of feeling happy and healthy. Keeping the health parameters like the body fat, cholesterol, blood sugar under control is of prime most importance.

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after walking we can sleep or not...? why..?
shree6274 Sunday, May 11, 2014
hello i need to reduce my weight as in a 2 months i am getting merry. my height is 5'3" and my weight is 50 kgs. my husband is very slim and that's why i am worried about. please help me out.
jannat06 Friday, August 23, 2013
Hello Jannat06, you needn't worry much about your weight even though 50Kgs is slightly on the higher side. Go for regular jogging in the morning and go to the gym in the evening. Drink loads of water and lemon juice. In quick time you will be able to see the changes in you. Happy married life in advance!!!
Advancells Monday, August 26, 2013
Losing weight has to be gradual that's why I don't believe in the promises of quick fix. Right now, I may have not been losing weight through exercise and diet as I'm just recuperating from a previous injury, but I do plan to go back as soon as I get back on my optimum state of well-being. however, I am currently using a weight loss aid to temporarily help me lose weight as I've put too much weight after I got hospitalized. Don't get me wrong, I did asked my doctor about it. Prescopodene has been a helping tool for me to not gain weight while on recovery. What I like about it is that my body seems to react well with it. Not all pills are bad, just try to be knowledgeable about what you'll take. Thanks
EthanGee Saturday, July 13, 2013
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Lord_Windsor Tuesday, January 25, 2011
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Tjackson81 Monday, December 20, 2010

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