Everyone loves it when their body is healthy, fit and in perfect shape. It gives you an incredible sense of self-confidence, heightened self-esteem and a feeling of being well turned out. People often think that the term ‘weight management’ originated solely for those who deem themselves to be overweight or are thought to be so. And it is synonymous to ‘weight loss’. However, there is a whole lot of discrepancy between the two terms.
Weight Management Is Not Just About Losing Weight
Yes, you read that right. Weight management doesn’t always have to apply to the ‘over-weighters’. The reason lies in the meaning of this highly misunderstood term.
It refers to the process of adopting a long-term lifestyle modification to maintain healthy body weight on the basis of a person’s age, sex and height. This ‘process’ can include methods like eating healthy and increasing physical activity in the form of exercising.
Purpose Of Weight Management
A lot of you might wonder that if weight management isn’t about losing weight then what is its purpose at all. Well, the process of weight management intends to bring your body weight closer to the ‘ideal weight’. The ideal is different for people with different sets of ages, heights and sex.
What Is The “Ideal Weight”?
‘Body Mass Index’ gives an ideal weight to every individual. It is a measure of body fat based on height and weight that applies to adult men and women. One’s can calculate their BMI by using the simple formula of
BMI= Your weight (in kgs) ÷ (Your Height in m)²
If your BMI deviates from the normal or ideal BMI for a person of your age and built, it means that it is time to set out on a weight management quest. A BMI which is less than 18.5 falls within the underweight range. Suppose your BMI is 18.5 to 24.9, it falls within the normal or healthy weight range. And if your BMI is 25.0 to 29.9, it falls within the overweight range. And let’s say if your BMI is 30.0 or higher, it falls within the obese range.
How To Start With Weight Management?
Weight management mostly starts with a dramatic change in your diet. That is, consuming more of healthy calories, proteins and nutritious carbohydrates if you’re underweight and consuming less of sugar, fats and oils if you’re overweight. Walking, running, exercising also becomes a crucial part of daily routine. Depending on which category you fall under, you will either have to choose a weight gain or a weight loss diet. Curated for the purpose of weight gain and weight loss respectively.
Again, weight management must not only limited to losing or gaining weight. You might also want to look leaner or slimmer or put on weight in the right areas to look well-built and have a fuller figure. Whatever the reason, selecting the appropriate diet and the right amount of physical activity remains constant in the process of weight management.
Stick To The Diet
In a world where we are connected by information super-highways, it becomes very easy to chalk out a diet plan for ourselves. However, the real challenge lies in sticking to the plan. By sticking to the diet plan you can lose weight naturally and permanently. We often give in to our cravings for food that is unhealthy and can potentially cause a lot of damage to our bodies in the long run. Strong will power and a dedicated spirit towards doing the best for your body are what that can keep you going. Remember, your body is a temple, and you must do everything to take care of it.
Can You Manage Your Weight Yourselves?
Yes! You can – provided you know how to do it ‘
So, is your weight within the ideal range or are you overweight or obese?
Here is how you find out.
The ideal weight of an individual calculated by ‘Body Mass Index’. It is a measure of body fat based on height and weight that applies to adult men and women. Here is the formula to calculate BMI
BMI= Your weight (in kgs) ÷ (Your Height in m)²
Your BMI will tell you whether you should lose weight or not.
- A BMI which is less than 18.5 falls within the underweight range.
- If your BMI is 18.5 to 24.9, it falls within the normal or healthy weight range.
- But if BMI is between 25.0 to 29.9, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obese range.
Well, are you overweight or obese?
If the answer is yes, then act quickly and save yourselves from the risk of developing diabetes, high blood pressure, arthritis and other joint problems.
Remember, there is no shortcut to weight loss.
The only way to ensure a healthy weight loss that lasts is to go in for a drastic change in your diet, always eat foods that helps you to weight loss.
You need to understand that excess fat is nothing. But excess calories you have consumed which you have deposited in your body probably due to your sedentary lifestyle.
Prakash M Rao is a clinical biochemist from Institute of Science Mumbai who also is an MBA in Marketing was an Associate Editor of the magazine “ Foods & Drinks” and CEO of NutraSphere currently handles a variety of consultancy assignments in foods, pharmaceuticals & cosmetics as a CEO of a multi-faceted company Zantech.