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Being overweight increases the risk of
premature death, developing high blood pressure, high cholesterol,
stroke, heart disease, diabetes, joint problems, gallbladder disease,
lung problems and some cancers - gut and prostate cancers in men;
breast, cervical, ovarian and gallbladder cancers in women.
Using the body mass index (BMI) is one
of the best ways to determine whether you have a healthy weight.
First, multiply your weight in pounds by 704. Then divide the
product by the square of your height in inches. Your weight is
normal if it is between 18.5 and 24.9. You are overweight if
your BMI ranges from 25 to 29.9, and obese if it is 30 and above.
The key to weight loss is to burn more
calories than you consume. The more calories you burn, the less
energy there will be for your body to store as fat. Researchers
recommend 60 minutes of physical activity everyday to maintain normal
body weight and keep off extra pounds.
You also need to modify your diet for a
more successful weight loss. Eat 5 to 9 servings of fruits and
vegetables each day. Most fruits and vegetables contain only a
trace amount of fat. Fiber, which is largely present in product,
can also stave off hunger. Switch to low-fat and low-cholesterol
foods. Use sugar and salt in moderation. Do not go
overboard with carbohydrates, as calories from carbohydrates are just
as potent in increasing weight as calories from fat.
Determine how many pounds you want to
lose. One pound is equivalent to 3,500 calories. Losing
one pound a week means either burning or cutting from your meals 500
calories a day. Or you may employ both strategies by cutting 250
calories from your food intake and burning the other 250 calories
through physical activity.
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