Your 30.9 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
Successful weight-loss treatments include setting goals and making lifestyle changes, such as eating fewer calories and being physically active.
Setting realistic weight-loss goals is an important first step to losing weight, for example, try to lose 10% of your current weight over 6 months. The best way to lose weight is slowly.
A healthy eating plan gives your body the nutrients it needs every day.
It has enough calories for good health, but not so many that you gain weight.
A healthy eating plan is low in saturated fat, trans fat, cholesterol, sodium (salt), and added sugar. Following a healthy eating plan will lower your risk for heart disease and other conditions.
Healthy foods can include:
- Fat-free and low-fat dairy products (low-fat yogurt, cheese, and milk).
- Protein foods (lean meat, fish, poultry without skin, beans, and peas).
- Whole-grain foods (whole-wheat bread, oatmeal, and brown rice).
Other grain foods include pasta, cereal, bagels, bread, tortillas, couscous, and crackers.
- Fruits (fresh, canned, frozen, or dried).
- Vegetables )fresh, canned (without salt), frozen, or dried).
- Canola and olive oils, and soft margarines made from these oils, are heart healthy.
However, you should use them in small amounts because they're high in calories.
- You also can include unsalted nuts, like walnuts and almonds, in your diet as long as you limit the amount you eat (nuts also are high in calories).
Your eating plan should take into consideration:
- Portion sizes
A portion is the amount of food that you choose to eat for a meal or snack.
Cutting back on portion size is a good way to eat fewer calories.
- Food weight
You can lose weight if you eat foods that are lower in calories and fat for a given amount of food.
For example, replacing a full-fat food product that weighs 2 ounces (56gr) with a low-fat product that weighs the same helps you cut back on calories.
Another helpful practice is to eat foods that contain a lot of water, such as vegetables, fruits, and soups.
- Foods to avoid
Foods that are high saturated fats raise your blood cholesterol levels and also might be high in calories.
Fats and cholesterol raise your risk for heart disease, so they should be limited.
Changing your behaviors or habits related to food and physical activity is important for losing weight.
The first step is to understand which habits lead you to overeat or have an inactive lifestyle. The next step is to change these habits.