Importance of Healthy Weight
You will find several important reasons to reach and maintain a healthy body weight beyond physical appearance. One of them has to be the determining impact it has on overall health as maintaining a healthy body weight can help you prevent and control several diseases and ailments, and most definitely improve your quality of life.
People who are overweight or obese due to an inactive lifestlye and inhealthy diet are at a higher risk of developing serious health ailments including
- Heart disease, stroke
- Type 2 Diabetes mellitus
- Certain types of cancers
- Kidney disease
- Back pain, knee pain
- Infertility issues
- Breathing problems
- Anxiety and Depression
- Sleep issues
- Gallbladder disease
- Fatty liver disease etc.,
Therefore maintaining an ideal body weight not only helps you lower the risk of developing these diseases, but also helps you feel good about yourself and provide you with more vigor and energy to enjoy life.
Factors contributing to healthy weight
There are several factors that contribute to a person’s weight.
- Family history
- Environmental factors
- Metabolism and
- Lifestyle habits
It is key to be clinically aware of one’s body and history in order to understand what is needed to get started, and to set goals to achieve and maintain healthy body weight.
BMI to classify Overweight and Obesity
Body mass index (BMI) is a measurement of an individual’s leanment which is defined as the body mass divided by the square of the body height. It is the basic measure of a person’s body size.
Being overweight means having extra body weight from fat, muscle, bone and/or water. Obesity is defined as having an abnormally high amount of extra body fat.
BMI is used to classify underweight, overweight and obesity and to estimate the relative risk of disease compared to normal weight of an individual. Knowing your body weight alone can help initially in achieving weight loss and determining the effectiveness of weight loss therapy and disease management (if any).
BMI for Asians
Ideal Body Weight
Ideal body weight : 18.5 to 22.9
Overweight : 23 to 24.9
Pre obese : 25- 29.9
Obese : >= 30
Obese 1 : 30-40
Obese 2 : 40-50
Obese 3 : 50 or greater
Apart from calculating BMI, Waist circumference should also be measured to assess abdominal fat content in order to tackle a weight problem in the early stages.
Energy balance is absolutely crucial in weight maintenance which employs the principle of balancing the amount of calories ingested (Energy IN : from food and drinks) with the amount of calories exerted (Energy OUT: via breathing, digesting and being physically active)
To maintain a healthy weight, your energy IN and OUT should be balanced over a period of time to maintain a healthy weight.
If you want to reach and maintain a healthy weight, you can:
- Follow a healthy diet, and if you are overweight or obese, to follow a diet deficit of 500 to 1000 calories/day to achieve atleast 400 to 800 g of weight loss per week.
- Be physically active: To practise moderate levels of physical activity (30-40 minutes, 3-5 days a week) initially followed by, preferably being physically active all throughout the week.
- Another important therapy is behavior therapy which is a useful adjunct when used along with diet therapy and being physically active.
- Key recommendations. (n.d.). Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm
- Maintain a healthy weight. (n.d.). Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
Food & Wellness
Weight Management Programme
At Food & Wellness, the diet plans are tailor made and customised by an expert panel of Dietitians to ensure that the progression of any existing medical conditions are slowed down and overall health parameters are gradually improved over the course of time.
Through the Food & Wellness Weight loss and Weight management program, we aim to initially reduce body weight by about 10% from baseline and upon success and program duration, further weight loss is to prevent any occurence of health issues through holistic management and In detail discussion of Dietary and lifestyle habits along with scientific analysis of blood reports.
The program includes provision of easy to follow and flexible dietary and lifestyle recommendations with key emphasis on suggesting a variety of food options to break the cycle of meal monotony.
Post conclusion of the program, Maintenance diet plans are assigned to encourage adoption of healthy eating principles and of inculcating a nourishing and healthy lifestyle, all of which are taught during the course of the program.
This advocates and ensures that the individual remains healthy not only during the program duration but also throughout life.
Let's get started with treating your condition...
At Food & Wellness we believe that every individual is different and needs special attention. We adapt our programme to your existing lifestyle and try not to change anything drastically so you can easily transition. Over a period of time we ensure results and help you restore your health.
Weight Loss Articles & Recipes
This vegan and gluten free recipe is a delicious and healthy recipe which can be prepared in well under 30 minutes. Quinoa is a super grain and having it in the form of delicious pasta is an ingenious idea! Quinoa is not only rich in protein, but also has high fibre, magnesium, b vitamins, calcium and various essential vitamins and minerals.
This nutritious Quinoa Sala is easy to prepare and is a quick make which can be consumed as a snack or even a Breakfast/Lunch/Dinner meal option with a side bowl of healthy soup. Quinoa is a great source of protein and is an ideal choice for someone who follows a vegetarian diet as it contains all 9 essential amino acids.