BMI in the range of 30 to 34.99 (first-degree obesity).
Both female and male persons with a BMI of 30-34.99 index are physically unhealthy. This leads to an enlarged risk of serious ailments such as heart failure, enlarged arterial pressure, diabetes, gallbladder diseases, and certain kinds of cancer (for instance, breast cancer in women and prostate cancer in males). This is especially true if a person has an increased waist size. Such people can significantly improve their condition through lifestyle changes. The ideal choice in this situation is to contact your healthcare professional to consider reducing the weight by 5-10 percent. It will bring great benefit to your body.
- Please read our materials on methods of treating obesity, to find out what steps you can take.
It should be borne in mind that calculations use the total weight indicators and don’t estimate the percentage of body fat and muscle bulk in the body. Therefore, BMI cannot show the distinction between excess weight and great muscle bulk.
Obese Class 1 treatment
The choice of therapy method depends on several factors: the obesity degree, general health condition & person’s motives to become slimmer. Obese Class 1 treatment involves a combination of various methods – proper nutrition, training, lifestyle change, and in rare situations even special drugs. If you suffer from obese, losing just 7-10 % of the total mass of the body can improve a lot of health disorders accompanying obesity, such as diabetes mellitus and increased arterial pressure (hypertension).
The gradual and steady slimming with the loss of not more than two pounds during each week is the most safe option. Very rapid loss of body mass can provoke loss of muscle instead of fat. This may also lead to other ailments, such as gallstone formation, and deficiency of nutrients. The only reliable method to lose mass and save the result is a long-time change in diet and the development of persistent habits regarding physical activity. If you wish to lose weight or maintain it at a normal level, you have to modify your nutrition habits. Eat different foods rich in complex carbohydrates, especially durum wheat pasta, rice (in particular, brown), wholemeal bread as well as other whole-grain food products. Minimize the intake of fat, especially animal fat. In addition, you should consume plenty of fresh fruit and vegetables.
Regular exercise is an integral part of the weight loss process. Try to devote time to exercise at least half an hour a day during most days (4, 5 or even 6) of the week. Don’t do all the physical activities at once. Divide 30 minutes into parts, for example, 10 min in the morning, and 20 min in the afternoon.