Know your BMI now to find out if your “heavy”

“What causes overweight or obesity?”

You can develop into being overweight or obese for a matter of reasons, when you eat more calories than you regularly use. Your body needs the caloric energy to function properly, to have energy and to be active. But if you take in more energy than your body uses, you will for surely gain weight. What the world needs is a good weight loss program. Many benefits can play a role in becoming obese or overweight..

“How do you know”

Are you wondering if you’re either overweight or obese? Find out your body mass index (BMI). BMI is a measure of body fat based on your weight and height. People with a BMI of 25 to 29.9 are considered overweight, and those with a BMI of 30 of more are considered obese. Use the BMI calculator here.

On this page you will find out spectacular information about what causes overweight and obesity, what are the health effects, what’s the best way for weight loss in that specific category, as well as food choices you should be making, and many more.

weight loss scale 2

How can you make healthier food choices?

“Focus on fruits”

Make sure you eat an assortment of fruits; fresh, frozen, canned, or dried up; Instead of fruit juice for most of your fruit alternatives. For a 2000 calorie diet, you will need to contemplate 2 cups of fruit per day. A couple samples of 2 cups is 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.

“Chocolate is made from beans. Coffee is made from beans. Beans are vegetables. Have you had your vegetables today?”

weight loss grocery shopping healthy

“Vary your veggies”

Be sure to eat a greater amount of dark green veggies, such as spinach, broccoli and other dark leafy greens. Remember the orange veggies as well, like peas and beans. Such as sweet potatoes, pinto beans, split peas, winter squash, carrots, lentils , kidney beans, black beans, pumpkin, and garbanzo beans for example. They are all extremely healthy for you.

I just can’t seem to figure out what other foods I should eat other than fruits or vegetables.. No matter what, I always stay the same..weight loss just isn’t in the cards for me…

I’m pretty sure you can eat whole wheat things, like cereal and oats.

Yes, and keep in mind that you have to limit the fats and salts, though..

obesity no

“I promise I am going to workout everyday and eat healthy foods. Weight loss will happen if it… Oh look! Pie!! It has fruit so I can eat the whole thing!”

“Get your calcium rich foods”

Drink 3 cups of low-fat or fat-free milk per day. Or, you can also get an equivalent amount of low-fat yogurt and/or low-fat cheese a day. 1.5 oz of cheese equals to 1 cup of milk. If you don’t or can’t drink milk, you can choose lactose-free milk products and/or calcium-fortified foods and drinks as well.

weight loss bread carbs

“Make half your grains whole”

Eat at least 3 oz of whole grain wheat cereal, breads, crackers, rice or pasta every day. 1 oz is about 1 slice of bread, 1 cup of cereal, or 1/2 cup of cooked rice or pasta. Make sure you look to see that the grains, such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.

“You’re right! This organic, whole wheat, veggie filled dessert is WAY better than ice cream and cookies. Said no one ever.”

weight loss chickenmilkeggs

“Go lean with protein”

Make sure you choose lean meats and poultry. Bake it, broil it, or grill it. Whichever you prefer. Vary your protein choices with more fish, beans, nuts, and seeds as well.

“Limit saturated fats & salt”

Get less than 10% of your calories from saturated fatty acids. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts, and vegetables oils for instance. When selecting and preparing meats, dry beans, poultry, and milk or milk products, make decisions that are lean, low-fat or fat-free. And as for salts, get less than 2300 mg of sodium, which is 1 tsp of salt per day.

At least, after all, I enjoy those foods!

Perfect. Now that we are finished discussing the healthier food choices you should make, let’s move on to what actually causes someone to become overweight or obese…

Do I actually want to know…

weight loss bigpants4

These factors include: Behaviors – such as eating too many calories or not getting enough exercise, environment and culture, and genes. Overweight and obesity weight loss problems keep getting worse around the world, especially in North America.
Some cultural reasons include: Bigger portion sizes, little time to exercise or barely any time to cook healthy meals, and not walking.

“Obesity doesn’t run in your family. No one runs in your family.”

“What are some health effects?”

Being overweight or obese expand your risk of: Heart disease, arthritis, high blood pressure, gallbladder disease, breathing problems, type 2 diabetes, stroke, and some kinds of cancers. But excess body weight is not the only health hazard. The locations where you store your body fat also influence your health as well. People with a ‘pear‘ shape tend to store more fat in their hips and butt. Those with an ‘apple‘ shape store more fat around their waists. If your waist is more than 35 inches, you may have a higher risks of weight loss-related health issues.

Alright. Now I really need to know what are the best possible ways for me to lose weight?

The best thing for weight loss is to use more calories than you take in… Here are some ideas…

weight loss this or that

“What is the best way to lose weight?”

You can do this buy the following healthy eating plan and by being more active as well. These are some safe weight loss programs that work amazingly well: Set a goal of slow and steady weight loss, 1-2 lbs per week. Offer low calorie eating plans with a wide variety of healthy foods. Encourage yourself to be more physically active. Adapt to your likes and dislikes and your cultural background, and help you keep your weight off after you lose it.

“How can physical activity help?”

An active way of life can decrease your risk of early death from an assortment of different causes. Regular activity can help avoid unhealthy weight gain and can also assist you with weight loss, when connecting with lower calorie intake. If you are overweight or obese, losing weight can also lower your risk for many disease already named above and below.

weight loss workouts2

“Lower your risks”

There is such powerful evidence that regular physical activity can also lower your hazards of: Heart disease, type 2 diabetes,, high blood pressure, metabolic syndrome, colon cancer, unhealthy cholesterol levels, falls, breast cancer, stroke, and depression.

Physical activity may also help: enhance functional health for older adults, reduce waistline size, lower risk of hip fracture, or lung cancer, endometrial cancer, maintain weight after weight loss, boost bone intensity, and improve sleep capacity.

“I must have an amazing butt! Because every time I finish talking to someone and turn to walk away, I hear them whisper, “what an ass!”

weight loss snacks no

Know how to choose proper foods for your kitchen, if you are wanting to lose weight successfully. ChooseMyPlate has a bunch of information as well.