HOW DO WE CREATE A HEALTHY WEIGHT?, Part 1 of 2, Edition #17
Last week, we wrapped up OPTIMIZING OUR SURROUNDINGS with some helpful tips on dealing with digital devices!
This week, we jump into a discussion about YOUR PATH TO A HEALTHY WEIGHT, including:
Know where we are going from the start.
Over 45 million people in the U.S. go on a diet to lose weight each year, desperately seeking to shed the extra fat they have accumulated. For the vast majority, the decision is emotionally driven, triggered usually by a negative consequence of the way we look, the way our clothes fit, external pressure from those around us, or a potential looming medical issue. Feeling bloated, tired, and unhappy, most run to the latest weight-loss fad and start what has become a series of attempts to get rid of their belly fat.
These diets are a period of time where we restrict what we eat to force our body into a starvation mode which is neither fun nor necessarily healthy.
Approximately 85% of people who go on a diet gain all their weight, and then some, back within two years. The only habit they ever create is the habit of dieting over and over again. It is insanity.
Our improving weight management will be a byproduct of a simple, baby step approach to creating overall optimal health and well-being.
We leave nothing to chance and our goal is to reach a healthy weight as part of lifelong transformation.
So, let's get this story started!
Here is a diagram of the different phases of weight management.
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We will use three different measurements to assess our current phase in our weight management.
Body Mass Index (BMI):
This is the gold standard because of its simplicity. When combined with waist circumference, it provides an accurate assessment of whether we are at a healthy weight. The chart below can help quickly calculate current BMI. There are also online calculators.
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Waist Circumference:
This allows us to evaluate the visceral or organ fat accumulation and it is a very good indicator if the extra fat poses a health challenge.
To correctly measure waist circumference:
Your health is at risk if your waist is:
Men: Over 94cm (about 37 inches)
Women: Over 80cm (about 31.5 inches)
Body Fat (Optional):
Tracking body fat (if you have an accurate method available) can offer a third source of measurement to assess current weight management. It also helps to see that we are losing fat and not muscle. The better weight management programs are designed to minimize muscle loss. For now, if you have access to a Bod Pod, DEXA or someone who can help you use a set of skin calipers then you can also use this number to determine your current phase.
Note: most electrical impedance devices are not very accurate but may give a trending option
Next week we will pick back up with WHICH PHASE ARE YOU IN CURRENTLY? and how to create a structural tension chart for weight management.
Meanwhile, #stayhealthymyfriends