This is weight that can expose one to severe disease conditions. We need to watch and maintain our weight on a healthy level to prevent weight related diseases such as, diabetes, high blood pressure and high blood cholesterol etc.
An important tool that is used to monitor weight between ages 18-65 years is known as BMI – Body Mass Index. It cannot be used for children, infants, adolescents, pregnant women, breastfeeding women, older adults, and extremely muscular individuals.
How do we check BMI? BMI =weight/height (in m2)
How to lose weight and maintain a healthy weight
- You cannot achieve it by fasting
- Eat three times a day
- Eat a moderate meal at a time
- Eat a healthy diet that is lower in fat especially saturated and trans fats
- Use less fat in cooking, baking, boiling, barbecue (roasting)
- Take a large quantity of vegetables and fruits
- Drink lots of water
- Take whole grain and high fibre foods
- Avoid simple sugar drinks
Simple sugars here include both glucose and fructose.
Glucose is metabolized in almost all parts of the body. Excess is converted into glycogen in the liver which is reconverted into glucose when need glucose is needed again. If the sugar level is high in the blood of a normal person, the brain will send signals to the appetite center and the person will no longer have appetite to eat thereby minimizing sugar intake.
Fructose is only metabolized in the liver where it is converted to fat that is deposited in the body. The brain does not metabolize it and does not control its intake. That is why foods high in fructose cause obesity because it makes a person eat without control. Food manufacturers – mainly in the fast-food industry – have capitalized on this by using corn syrup that is rich in fructose instead of normal sugar in their products. That is why fast food eaters develop obesity and cannot lose weight by just exercising only. There must be a change of diet as well.
HOW TO OVERCOME THESE HEALTH-RELATED ISSUES
- Avoid physical inactivity
- Avoid alcohol consumption
- Avoid tobacco in all forms.
- Avoid stress
- Be prayerful