Overweight – BMI within the range of 25 to 29.9
Individuals who have such BMI are considered having overweight. This is not a critical condition, which can be relatively easy got rid of by balancing diet and doing regular physical exercise. Persons who have a BMI of 25-29.9 are subject to the enlarged risk of various ailments. If your BMI is over 27, the risk of problems with health increases significantly. A recent research shows that females with 27.3 index and males with 27.8 index suffer from increased arterial pressure. Diabetes and cardiac ailments are more frequently observed in these persons than in those who have normal BMI.
- 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.
Overall body mass depends on daily calorie intake of an individual. Therefore, if you consume fewer calorie amount than you spend during the day, you will gradually lose weight. This result can be achieved in two ways or a combination of them. The first way is eating less than before. The second one is an active workout on a regular basis. You do not gain your excess weight within a day or a week, so losing weight is not a quick process. Set an overweight treatment goal that you may reach in four weeks. This goal can be a loss of 3 to 7 pounds, usually not more. Set the goal only if you are sure that you’ll be able to achieve it. Here is a list of very simple tips that you may start using right now, and they’ll help you enhance your chances of successful loss of weight:
- Avoid Eating Red Meat
If food products such as hamburgers, bacon, sausages are the basis of your diet, reducing the amount of their consumption or eliminating them will contribute to the achievement of your goal. Make healthier food choices – eat fish, poultry (chicken, turkey, etc.). It is significant to use a small amount of fatty sea fish (e.g. salmon), as it contains essential fatty acids Omega-3.
- Minimize consumption of fried food
Do not fry food, instead of this use other methods of cooking such as boiling, roasting and grilling. It also means that you should not eat French fries & a variety of snack foods such as crisps.
- Start the meal with a salad and soup
If you start the meal with salad/soup, you may quickly eliminate the feeling of hunger. This in turn can help you to eat small helpings of other food, and prevent dangerous overeating.
- Don’t drink Cola
Each 20-ounce portion of Coca-Cola contains about 250 kcal. If you eat 1500 kcal per day to lose weight, you may considerably exceed the established norm, having drunk a few glasses of Cola.
- Drink plenty of water
Set a goal to consume eight glasses of water per day. Even if you don’t drink much, consume more than usual.