Do You Need to Lose Weight?

Every day, thousands of people look at themselves in the mirror and decide they need to lose weight. But are they right? After all, too many of us compare ourselves to the idealised bodies we see in magazines and on television, rather than making an objective assessment about our weight.

Are you overweight?

An accurate guide to what constitutes a healthy weight is based on your body mass index (BMI), which is very easy to calculate. First measure and weigh yourself in metres and kilogrammes, and then multiply your height by itself. Divide the resulting figure into your weight. The final answer is your BMI.

If that figure is between 18.5 and 25 then - congratulations! – you’re the ideal healthy weight. Below 18.5 is underweight, while over 25 is overweight and 30 or more is obese. However, this is not an accurate guide if you are extremely well muscled (muscle is heavier than fat) or pregnant.

Measuring waist size is another guide to weight – albeit a less accurate one. Up to 80 cm for a woman and 94 cm for a man is judged to be healthy. Anything over 88/102 is extremely unhealthy and should be dealt with as soon as possible.

Obesity

According to the International Obesity Task Force (http://www.iotf.org), England and Scotland have some of the highest levels of obesity in Europe. In fact, nearly 70% of British adults are overweight or obese, meaning two-thirds of the country is at risk of serious health problems such as heart disease, cancer, high blood pressure, lung disorders, arthritis, diabetes and strokes. Then there are varicose veins, kidney stones, infertility, excessive sweating and heavy snoring.

Losing weight will help relieve the risk of these health problems, as well as boosting your self-confidence and general wellbeing.

Losing weight

Put very simply, your daily intake of calories has to be lower than the number you burn. That means eating healthily and being more active, the result being an extra nine years of life that could be lost through obesity.

Losing weight is an inexact science that takes time and should be approached in a steady and realistic manner. Making small changes to your diet – by replacing biscuits with fruit, for instance – and being more active will help you achieve realistic goals. The trick is to get into good habits and stick with them, though you can still enjoy your favourite food now and again.

Aim to lose half-a-kilo of body fat every week – that’s 1lb or 3,500 calories – through sensible eating and 30 minutes of moderate exercise on as many days as possible. It’s easier to maintain a regime and achieve your aims if you are flexible from time to time and have the support of someone else on a similar weight-loss plan.

Be patient. Don’t give up if you forget your plan for a day or two, and don’t resort to quick-fix diets. They are not the answer, and usually cannot be sustained for long periods because they don’t provide all the essential nutrients your body needs. Continuous dieting can put your body at risk of iron and vitamin deficiency.

Further information

For more details about obesity and losing weight safely, visit Bupa (http://www.bupa.co.uk), the Department of Health (http://www.dh.gov.uk), or Weight Watchers (http://www.weightwatchers.co.uk).