A healthy weight is defined as a BMI between 18.5 to 24.9 kg/m².  Research has shown that people with healthy BMI range tend to live longer because of lower risks of hypertension, heart disease, stroke, diabetes and even some types cancers.

What causes Overweight and Obesity?

Overweight and obesity results from the energy imbalance where energy intake EXCEEDS energy expenditure over a period of time.  The main factors involved CAN be CHANGED by you and these factors include;

• Overconsumption of food (especially processed foods or fast foods)
• Poor diet choice of high fat or highly sugared foods
• Sedentary lifestyle (people with corporate desk jobs or sitting watching TV a lot) where your metabolic rate is LOW (less than 1.5 MET also known as Metabolic Equivalent Task)
• Physical inactivity (defined as less than 150 minutes of physical activity per week)

How can you start to Lose Weight and eat More Healthily?

• Weigh yourself once a week (preferably before meal and the same time) and calculate your BMI.
• Check your energy requirement.  Calculate your calorie and energy requirements using this Table as a guide (multiply your weight with your Weight Status Factor kcal per kg body weight)

Activity Level	Overweight Person’s Requirement	Normal Person’s Requirement
Sedentary	18-20 kCal per kg weight	30 kCal per kg weight
Moderately active	20-25 kCal per kg weight	35 kCal per kg weight
Active	25-27 kCal per kg weight	40 kCal per kg weight

• Set a realistic target to reduce 1/2 – 1 kg of body weight per week and eat reasonable amounts of nutritious foods based on the Food Pyramid.  Do not skip meals or restrict calories when you are really hungry because you will tend to binge later
• Modify your diet and discuss with your dietician / nutritionist how to eat more healthily. Reduce or avoid foods high in sugar and fat.  Eat slower, have more fibre content in your meal and chew more because this will help you feel full faster
• Avoid eating empty calories such as snacking (while watching television or reading) or taking sugary, carbonated or sweetened drinks which have little nutritional value.  You will be surprised how many calories you save by following this rule.  Watch the video below for ideas!
• Get ACTIVE and do some moderate intensity exercise (such as brisk walking, cycling and swimming) for at least 30 minutes for at least 3-6 days a week.  You can split the 30 minutes into 2 periods of 15 minutes twice a day if you do not have enough free time to spare 
• Read food labels and be aware of what foods you are eating.  You have to eat healthy foods to be healthy
• Find a support system because being with likeminded friends can help you achieve your goals easier and happier

Summary

Choose a healthy eating plan that includes a variety of food based on the Food Pyramid and EAT SMART.  Be active every day because physically active people are more successful at maintaining their ideal body weight.  Always REMIND yourself why you want to eat healthily so that you will be more motivated to succeed.

Discuss your diet plan with your doctor, dietician or nutritionist to help you eat more healthily as part of your Weight Loss Program

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Disclaimer. TELEME blog posts contains general information about health conditions and treatments. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. The information is not advice and should not be treated as such. 

If you think you may be suffering from any medical condition, you should seek immediate medical attention from your doctor or other professional healthcare providers. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.