Before Starting A Weight Loss Plan

Important indicators to know when planning weight loss
Over the past twenty years, Americans have become more familiar with specific health-related measurements, such as cholesterol and blood pressure levels. When it comes to weight-related health risks, there are three important numbers you should know. The first is your body weight, the second is your Body Mass Index (BMI, also known as the "Fat Index"), and the third is your waist measurement.
Figure 1: Planning weight loss to have a good shape
Body Mass Index (BMI) is calculated based on your height and weight. Doctors think that BMI is a better measure of health risk than body weight index

. In fact, medical terms like "overweight" and "obesity" are used based on BMI values. Typically, a BMI of 25 to 30 is called overweight, and a BMI over 30 is considered obese. The higher the BMI, the higher your risk of weight-related illness, such as type 2 diabetes or heart disease
You can also refer to the table below for the minimum BMI for diagnosing obesity at different ages in Asians.




Age
Female
male
Age
Female
male
20
> 25.1
> 27.0
55
> 24.3
> 26.1
25
> 25.0
> 26.9
60
> 24 1
> 25.



9
30
> 24.9
> 26.8
65
> 24.0
> 25.8
35
> 24.7
> 26,6
70
> 23.9
> 25.7
40
> 24,6
> 26,5
75
> 23.



8
> 25.5
45
> 24,5
> 26.3
80
> 23.7
> 25.4
50
> 24.4
> 26.2
85
> 23.6
> 25.



3
Grasp your Body Mass Index (BMI) to plan weight loss
How much is your BMI? Are you overweight or obese?
You can calculate your BMI by dividing your weight (kg) by the square of your height (m).
For example, if you weigh 70 kg and are 1.7 m high, your BMI is 70 / (1.7 x 1.7) = 24.2 kg / m 2.
Get your waist measurement to plan weight loss
What is the circumference of your waist?
Body fat that builds up in the belly (called "belly fat") has a greater health risk than body fat that accumulates in the buttocks and thighs. For this reason, the waistline provides important information about the risk of heart disease, high blood pressure, high cholesterol, and type 2 diabetes.



The waistline is considered oversized if the circumference is greater than 101.6 cm in male, and greater than 88.9 cm in female.
Consult your doctor about weight control to plan weight loss
Talk to your doctor about healthy eating and physical activity that can help you lose weight, improve fitness and reduce your risk of heart disease, high blood pressure or type 2 diabetes. realistic and feasible goals. Small changes in life can make a surprising difference in health.
Your doctor can give practical suggestions without requiring you to completely change your current way of life. In some cases, your doctor may refer you to a dietitian for advice on how to choose food.



You can start the conversation with some of your own questions. For example:
Ask your doctor about educational materials on topics like eating habits, how to count calories (calories) in daily meals or physical activities.
Ask for a BMI and ask your doctor what it means to your health condition.
Ask to measure waist circumference and discuss with your doctor what this indicator means.
Willingness to describe your current diet, physical activity levels and changes can help improve health.
Think about the things and levels you are willing to change before you see your doctor.
Ask if there are experts in your health plan and in your area, such as nutritionists, fitness experts, etc.
What is metabolic syndrome?
An oversized waist can be a sign of a condition called metabolic syndrome.



Although most people have never heard of it, this syndrome is quite common. In the United States, it affects 25% of adults. Metabolic syndrome often progresses to type 2 diabetes, and its treatment can help prevent type 2 diabetes.
A person with metabolic syndrome if at least 3 of the 5 risk factors are listed in the table below. If you think you are at risk for metabolic syndrome, you should discuss this with your doctor so that appropriate diagnostic tests can be conducted. Treatment of metabolic syndrome is mainly related to lifestyle changes, such as losing weight, following a healthy diet, and increasing physical activity. Your doctor can help you plan specifically for making the necessary changes.
Information about Metabolic Syndrome
Risk factor
Treatment: Lifestyle changes
Performance suggestions
Abdominal fat (determined by waist circumference)
> 40 inches in the south
> 35 inches in women
Weight loss
Increase physical activity
Cut 250 calories a day *; reduce by 0.



2 kg per week, proceed to 9 kg in a year
Exercise moderately 30 minutes a day, 5 days a week
High blood pressure
> 130/85 mm Hg
Weight loss
Eat less salt
Eat more fruits and vegetables
Use low-fat dairy products
Try to lose 9 kg / year
Do not use salt when cooking and do not leave salt shakers on the table
Eat fruit at least 5 times / day.

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