Maintain A Healthy Body Weight By Balancing 5 Food Intake With Regular Physical Activity Maintaining healthy body weight helps you prevent health problems and gives you a better body image. On the other hand, being too thin or too fat increases the risk of health problems.
HOW HEALTHY IS YOUR BODY WEIGHT?
(For adults aged 18 years and over)
1. Calculate your Body Mass Index (BMI) as follows:
2. Check your BMI against the table below to see what it indicates.
3. Being overweight or obese (having a high BMI) increases your risk of coronary heart disease, stroke, diabetes, high blood pressure and certain types of cancers (particularly of the gallbladder, ovaries and breast). It also aggravates arthritis and breathing problems.
4. You can have a normal BMI but still be at high risk of chronic diseases if your waist measurement is much greater than your hip measurement. A waist-to-hip ratio more than 1.0 (for men) or more than 0.85 (for women) is unhealthy.
IF YOUR YOU ARE ... YOUR RISK OF BMI IS ... RELATED ILLNESSES IS ...
Less than 18.5 Underweight Low (but your risk of other clinical problems are increased)
From 18.5 to 24.9 In the normal Average range
From 25.0 to 29.9 Overweight Increased 30 or above Obese Moderate to severe
BMI = weight (kg) x height (m) x height (m)
high WHR,
high risk
low WHR,
low risk
Your WHR =
waist circumference
hip circumference
6 … Maintain A Healthy Body Weight
MANAGING EXCESSIVE BODY WEIGHT
Reducing your body weight by 5% to 10% significantly lowers your health risk. In most cases, overweight or obesity results from excessive intake of calories and lack of physical activity. You can lose weight by increasing your activity and reducing your food intake.
Following are the steps to take:
• Aim to lose no more than 0.5 to 1 kg per week.
• Exercise at least three times per week for 20-30 minutes each time.
– Go jogging, swimming, cycling or do brisk walking.
– Take up recreational sports.
– Play golf (minus the buggy).
• Lead a more active life
– Take the stairs instead of the elevator or escalator.
– Walk instead of driving for short distances.
– Wash your car, clean your house briskly, do gardening/farming or mow your lawn.
• Watch What You Eat
– Eat less high-fat, high-calorie foods and snacks.
– Avoid overeating, nibbling and eating at irregular times.
– Avoid weight-loss diets that severely restrict calories and other nutrients.
– Trying to lose weight with self-induced vomiting and the use of laxatives or diuretics can be dangerous.
HOW HEALTHY IS YOUR BODY WEIGHT?
(For adults aged 18 years and over)
1. Calculate your Body Mass Index (BMI) as follows:
2. Check your BMI against the table below to see what it indicates.
3. Being overweight or obese (having a high BMI) increases your risk of coronary heart disease, stroke, diabetes, high blood pressure and certain types of cancers (particularly of the gallbladder, ovaries and breast). It also aggravates arthritis and breathing problems.
4. You can have a normal BMI but still be at high risk of chronic diseases if your waist measurement is much greater than your hip measurement. A waist-to-hip ratio more than 1.0 (for men) or more than 0.85 (for women) is unhealthy.
IF YOUR YOU ARE ... YOUR RISK OF BMI IS ... RELATED ILLNESSES IS ...
Less than 18.5 Underweight Low (but your risk of other clinical problems are increased)
From 18.5 to 24.9 In the normal Average range
From 25.0 to 29.9 Overweight Increased 30 or above Obese Moderate to severe
BMI = weight (kg) x height (m) x height (m)
high WHR,
high risk
low WHR,
low risk
Your WHR =
waist circumference
hip circumference
6 … Maintain A Healthy Body Weight
MANAGING EXCESSIVE BODY WEIGHT
Reducing your body weight by 5% to 10% significantly lowers your health risk. In most cases, overweight or obesity results from excessive intake of calories and lack of physical activity. You can lose weight by increasing your activity and reducing your food intake.
Following are the steps to take:
• Aim to lose no more than 0.5 to 1 kg per week.
• Exercise at least three times per week for 20-30 minutes each time.
– Go jogging, swimming, cycling or do brisk walking.
– Take up recreational sports.
– Play golf (minus the buggy).
• Lead a more active life
– Take the stairs instead of the elevator or escalator.
– Walk instead of driving for short distances.
– Wash your car, clean your house briskly, do gardening/farming or mow your lawn.
• Watch What You Eat
– Eat less high-fat, high-calorie foods and snacks.
– Avoid overeating, nibbling and eating at irregular times.
– Avoid weight-loss diets that severely restrict calories and other nutrients.
– Trying to lose weight with self-induced vomiting and the use of laxatives or diuretics can be dangerous.
No comments:
Post a Comment