BMI 30 to 34.9 is Moderately obese
You may be in a physically unhealthy condition. This indicates an unhealthy condition, your excess mass is putting you at risk for heart disease, high blood pressure, circulation problems, diabetes, gallbladder disease, and some cancers. You should lose weight by changing your diet and exercising more.
With a BMI of 31.1, you are moderately obese (class I obesity)
Obesity increases risk for serious conditions such as heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, and osteoarthritis.
Obesity is most commonly caused by a combination of excessive food energy intake, lack of physical activity, and genetic susceptibility, although a few cases are caused primarily by genes, endocrine disorders, medications, or psychiatric illness.
As a result, obesity has been found to reduce life expectancy.
Obesity is one of the leading preventable causes of death worldwide
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.