With a BMI of 29, you are overweight.
Being overweight increases your risk of developing coronary heart disease, as well as other health conditions such as diabetes.
Being overweight can have a serious impact on health. Overweight can increase your risk of developing coronary heart disease. Carrying extra fat leads to serious health consequences such as cardiovascular disease, type 2 diabetes, musculoskeletal disorders like osteoarthritis, and some cancers.
These conditions cause premature death and substantial disability.
What is not widely known is that the risk of health problems starts when someone is only very slightly overweight, and that the likelihood of problems increases as someone becomes more and more overweight. Many of these conditions cause long-term suffering for individuals and families.
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.