It’s no surprise when we hear news that obesity is one of the leading health problems, especially in North America. Scientifically, there is a strong correlation between obesity as well as comorbidities such as Type II Diabetes, hypertension, stroke, and cancer. These conditions usually occur at the same time and exacerbate each other’s effects. Worst of all, they significantly reduce the quality of life of an individual.
When are you considered obese?
The primary way for measuring obesity is to define it using a body mass index (BMI) calculation. In essence, BMI calculates your mass compared to your height. Research has shown that high instances of BMI is positively correlated to a higher risk of comorbidities mentioned above. To find out your BMI, simply divide your weight in pounds by your height in inches squared and multiply the result by 703.
What about appearance?
Body shape is a great indicator of overall health because it can tell you where fat cells are being stored. Depending on the location, a person may be prone to different conditions. For instance, an “apple-shape” or “beer belly” for men is often linked to Type II Diabetes and heart disease. A “pear-shape” shape would indicate fat storage is more prominent in the thighs. Typically, this is the case for women and signals the development of problems such as osteoporosis.
How do you avoid obesity?
Here are a few tips on ways to reduce weight gain and prevent obesity. Try to incorporate these into your daily routine. Remember that consistency is key.
1) Limit Portions. Portion control is one of the more challenging aspects in avoiding obesity. Try to avoid impulsive cravings and eat pre-planned meals. Simply preparing lunches for the entire work week over the weekend can do wonders for limiting your daily caloric intake.
2) Avoid Sugar. Sweets and snacks taste great due to their high sugar content but indulging in these too often causes a continuous cycle of cravings. Most importantly, cut out or significantly limit pop from your diet. Sodas inherently contain loads of sugar.
3) Eat Nutrient-Dense Foods. Instead of ordering that pizza for dinner, order fresh options that are dense in nutrients. Most often, people overlook their vegetable and fruit intake.
4) Exercise Regularly. When starting out a new exercise plan, individuals often make the mistake of mixing up intensity for consistency. It is far better to do short, 30-minute workout sessions everyday of the week than going to the gym for 2 hours on Friday.
5) Strength Training. Combine strength training into your workout regimen if you primarily do cardio. Lifting weights helps boost metabolism by building lean muscle mass.
That's it for today's post! If you need tips on meal planning on incorporating these tips within your lifestyle regimen, feel free to contact us on the Guelph Personal Trainer homepage.