With a BMI of 28.3 you have more body fat than is optimally healthy. You are overweight.
Being overweight is a common condition, especially where food supplies are plentiful and lifestyles are sedentary.
Lots of people think that being overweight is an appearance issue. But being overweight is actually a medical concern because it can seriously affect a person's health.
The health problems that stem from being overweight go way beyond the ones we usually hear about, like diabetes, blood pressure or heart disease. Being overweight can also affect a person's joints, breathing, sleep, mood, and energy levels. So being overweight can impact a person's entire quality of life.
Being overweight has been identified as a cause of cancer, and is projected to overtake smoking as the primary cause of cancer in developed countries as cases of cancer linked to smoking dwindle.
Being overweight is generally caused by the intake of more calories than are expended by the body by exercise and everyday living.
Factors that may contribute to this imbalance include: Alcoholism, poor nutrition, overeating, stress, eating disorders, genetic predisposition, medication, or smoking cessation.
You need to consider the benefits of a healthy weight, for example: a reduced risk of heart disease, stroke and diabetes, increased energy and improved self-esteem.
After that, talk to your doctor about the best weight-loss approach for you. To start:
- Embrace healthy eating
Choose a variety of nutrient-rich foods, including fruits, vegetables and whole grains and small amounts of energy-dense foods like olive oil, nuts and dried fruits.
Ask your doctor about the right type of activities for you.
Even small amounts of activity provide immediate benefits.
- Set action goals
Focus on specific healthy activities such as starting a daily food and activity diary.
Try to lose 10 percent of your current weight over 6 months. This will lower your risk for coronary heart disease (CHD) and other conditions. If you've lost 10 percent of your body weight, have kept it off for 6 months, and are still overweight or obese, you may want to consider further weight loss.
The best way to lose weight is slowly. A weight loss of 1 to 2 pounds a week is do-able, safe, and will help you keep off the weight. It also will give you the time to make new, healthy lifestyle changes.
Limiting foods and drinks with added sugars, like high-fructose corn syrup, is important.
Added sugars will give you extra calories without nutrients like vitamins and minerals. Added sugars are found in many desserts, canned fruit packed in syrup, fruit drinks, and nondiet drinks.
Regular physical activity reduces the risk for many diseases, helps control weight, and strengthens muscles, bones, and joints. Being physically active and eating fewer calories will help you lose weight and keep weight off over time. Physical activity also will benefit you in other ways.