The idea of wanting to ** isn't just you, especially if you know the health risks associated with being overweight.
26% of UK adults are now obese and that number looks set to increase.
But don't worry!No matter how elusive and complex it may seem, almost anyone can achieve it.
You just need to understand the science behind it and implement long-term lifestyle changes, and you should get started.
Hopefully, the following will help you find the best tips for you and your lifestyle, after all, everyone's situation is different.
Do I need **
This is an important question to ask yourself before you embark on your journey.
Just because you dream of a flat belly or smaller thighs, doesn't mean you should be the target.
If you already have a healthy weight, there's no reason for you to try** to fit into a certain ideal body.
Being underweight can be just as harmful, if not more so, than being overweight.
Genes play an important role in the shape of our bodies, so while you may crave a perfectly flat belly or slender arms and legs, that doesn't mean you should sacrifice your health in pursuit of that.
Your body may never be like that, but that's okay.
Health should be your goal.
However, given all of this, being overweight or obese can have serious health consequences.
You have an increased risk of heart disease, type 2 diabetes, stroke, high blood pressure and certain cancers.
This is the real reason why you should strive to achieve and maintain a healthy weight.
But how can you tell if you're really overweight?
Here are some common and proven ways to determine if your weight is healthy.
BMI: Body Mass Index
One of the easiest ways to know if you're at a healthy weight is to calculate your body mass index.
Simply divide your weight in kilograms by your height in meters and then divide the answer by your height.
For example, 70kg divided by 17m=41.17。41.17 divided by 17m=24.22 (healthy weight) A healthy BMI is between 18Between 5 and 25, overweight between 25 and 29Between 9, more than 30 is considered obese.
If you're overweight, it may be time to check your eating habits and activity levels to determine the cause of your weight gain.
The same goes for being underweight or obese.
In these cases, it may be worth seeing your GP for some help and advice.
Limitations of BMI
While your BMI can show how much "extra" weight you're carrying, it can't tell you if you're having too much fat.
This is because it deviates from a single measure of weight, which is the accumulation of our muscles, bones, and fat.
It also doesn't take into account age or gender.
This can lead to:
Muscular adults and athletes are classified as "obese" or "overweight," despite their very low body fat percentage.
Adults who lose muscle mass as they age may get a "healthy weight" result, but may actually have a lot of excess fat.
However, BMI is probably the most straightforward and easiest way to assess weight, and in many cases a good indicator of health.
You just need to be aware of the limitations.
Does waist size matter?
Measuring your waist circumference is a great way to know if you are carrying excess fat around your abdomen and thus your internal organs.
Excess fat in this area may increase your risk of heart disease, stroke, and type 2 diabetes.
Unfortunately, this means that even if your BMI is "healthy", your health may still be at risk.
Here's how to measure your waist circumference:
Find the top of your hips and the bottom of your ribs – a mirror may help.
Take a tape measure and wrap it around the middle of the waist between these two points.
Exhale naturally before the measurement.
If your waist size is as follows, you should try**:
Female height 80 cm (31.;5 inches) or above.
Men are 94 cm (37 inches) tall or taller.
You will be classified as very high risk and should contact your GP if your waist circumference measurement shows the following:
Females are 88 cm (34 inches) tall or taller.
Male height 102 cm (40 inches) or more.
However: some people have an "apple" shaped body, which means that your body will naturally carry more weight around your abdomen, regardless of your weight.
So, if it's you, you may not be able to do anything about your figure, but you can reduce body fat to reduce the risk of disease.