Your 30.3 BMI indicates your weight is in the obese category.
Obesity is a medical condition in which a high amount of body fat makes it hard for a person's internal organs to work well. This can cause poor health.
People with obesity have a higher chance of developing these health problems:
- High blood glucose (or diabetes).
- Hypertension (High blood pressure).
- High blood cholesterol and triglycerides.
- Coronary heart disease, heart failure and stroke.
More weight puts pressure on the bones and joints. This can lead to osteoarthritis, a disease that causes joint pain and stiffness.
Stopping breathing during sleep. This can cause daytime fatigue or sleepiness, poor attention, and problems at work.
- Gallstones and liver problems.
You can control many of these risk factors by changing your lifestyle.
If you have obesity, your doctor can help you begin a weight-loss program. A starting goal of losing 10% of your current weight will reduce your risk of developing obesity-related diseases by 40%.
Moderately obese treatment
The treatment of your overweight depends on your level of obesity, overall health condition, and motivation to lose weight.
Treatment includes a combination of diet, exercise, behavior modification, and sometimes weight-loss drugs.
If you are overweight, losing as little as 10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes.
Slow and steady weight loss of no more than 2 pounds (1 Kg) per week is the safest way to lose weight.
Too rapid weight loss can cause you to lose muscle rather than fat. It also increases your chances of developing other problems, such as gallstones and nutrient deficiencies.
Making long-term changes in your eating and physical activity habits is the only way to lose weight and keep it off!
Whether you are trying to lose weight or maintain your weight, you must improve your eating habits. Eat a variety of foods, especially pasta, rice, wholemeal bread, and other whole-grain foods. Reduce your fat-intake. You should also eat lots of fruits and vegetables.
Making physical activity a part of your daily life is an important way to help control your weight.
Try to do at least 30 minutes of physical activity a day on most days of the week.
The activity does not have to be done all at once. It can be done in stages: 10 minutes here, 20 minutes there, providing it adds up to 30 minutes a day.
Check your waist size
Women with a waist size greater than 35 inches (90 cm) and men with a waist size greater than 40 inches (100cm) have an increased risk of heart disease and type 2 diabetes.
People with "apple-shaped" bodies (waist is bigger than the hips) also have an increased risk of these conditions.