Is your weight dangerous for you?

Being at an appropriate weight for your height is essential to a healthy life. So how do you find out if you’re overweight? There is a simple theory called Body Mass Index or BMI that can be used for this. To calculate it, you just need to know your height and weight. By calculating the body mass index, you can know if your weight is dangerous for you. Because it shows the nutritional status of your body.

How to calculate body mass index?

  • Measure your weight in kilograms.
  • Measure your height in meters and calculate its square. That is, measure the height in meters and increase it again by the same value.
  • Measure your weight in kilograms and divide it by the square of your height to get your body mass index.

Important points,

  • When measuring weight, shoes or sandals should be removed and light clothing should be worn. Also, remove things from pockets, hats, hairpins, etc.
  • Shoes should also be removed when measuring height.
  • While measuring weight and height, stand up straight.

For example, if your weight is 60 kg and height is 160 cm,

Your body mass index = 60/1.6 × 1.6 = 23.4

Your body mass index,

  • Below 18.5: You are malnourished.
  • 18.5 – 24.9: You are overweight for your height.
  • 25 – 29.9: You are overweight (overweight).
  • 30 or more: You are obese.

Being overweight or obese can put many organs in your body at risk.

  • Brain – paralysis or stroke
  • Heart – Heart problems and high blood pressure
  • Liver, Kidney, and Pancreas – Diabetes
  • Joints – Arthritis
  • Blood clots
  • Increased blood cholesterol levels.
  • Increased risk of certain cancers.
  • Lungs – Increased risk of respiratory problems such as asthma.

If your body mass index is not within the correct range, the following basic points should be followed.

  • Following a regular diet.
  • Engaging in physical activity.
  • Adapting to a stress-free, healthy, simple lifestyle.

If you have a nutritional deficiency, to overcome it,

  • Eat more nutritious food.
  • Eat energy-rich grains, potatoes, cashews, peanuts, and avocados that are high in starch and healthy fats.
  • Eating protein-rich foods like meat, fish, eggs, milk, skimmed milk, yogurt, peas, peas, and green beans helps the body’s muscles and bones grow healthily.
  • By eating more vegetables, fruits, and legumes that are rich in vitamins and minerals, you can protect yourself from disease.
  • Avoid choosing foods that are hot or cold.
  • Reduce stress. By doing so, the appetite increases and a sound sleep is also obtained.

If you consume more calories than you need for your daily activities, you are overweight or obese. Therefore, the following steps should be taken to lose weight in a healthy way.

  • Reduce the consumption of the following foods.
  • Starchy foods like bread, flour products, biscuits
  • Fatty foods like crackers, cheese, margarine, butter, beef, pork
  • Sugary foods like sugar, sweets, sweet drinks, jaggery
  • Junk food like snacks, fried yam flakes, cassava flakes
  • Increase your consumption of the following foods.
  • Vegetables
  • Wide varieties
  • Legumes and pulses like beans, green peas, peas, chickpeas, lentils
  • Cereals with bran
  • Eat all three main meals without skipping them. Skipping one meal leads to an urge to overeat other meals and overeat additional foods. Hence, weight loss becomes difficult.
  • Instead of eating three large main meals, have three medium-sized main meals along with two small meals such as a fruit, a fibrous food.
  • When eating, when you think you can take another 4-5 mouthfuls, stop eating.
  • Drink more water.

Losing too much weight in a short period of time is not healthy. Therefore, you should reduce about 0.5-1 kg per week.

In addition to diet, energy expenditure can also help you lose weight. The following measures can be taken for that.

  • Choose to walk for short distances.
  • Work in the garden.
  • Choose the stairs instead of the elevator.
  • In spare moments, instead of watching TV, do some useful work like growing flowers, gardening.
  • Minimize the use of machinery for household chores and do the work yourself.
  • For example, washing clothes by hand, using a mortar and pestle, using a mortar and pestle can be mentioned.
  • At least 5 days a week, for 30 minutes a day, engage in physical activity such as jogging, jogging, cycling, swimming, or playing sports.
  • Even after reaching a target weight, it is important to maintain healthy eating and routine changes.

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