Maybe you don't cut quite the figure in your bathing suit that you did a few months ago or suddenly you clothes got “smaller”.
You might be one of millions asking the question: “Do I really need to lose weight? Am I really putting my health in danger?
The standard answer is that you're overweight if your body mass index (BMI) is 25 or higher and obese if your BMI is 30 or higher.
Dulce Zamora from WebMD ask 7 questions I believe that can help you decide for youself if weight loss is the answer to your situation:
- What is your lifestyle? Regular physical activity and healthy eating are important, no matter what your weight or your BMI.
- What is your family history? If a close relative has a history of high blood pressure, heart disease, diabetes, or other weight-related ailment, it's crucial to be mindful of your weight.
- What is your weight history? People who have consistently gained weight over the years need be careful. Experts say your BMI should not increase dramatically, even as you age. Even moderate weight gain in adulthood can increase your risk of diabetes. .
- How is your weight distributed? Weight gained above the hips - the so-called "apple" shape - can be problematic. In both men and women, bigger abdomens can signal trouble. .
- What is your waist size? The National Institutes of Health has determined that a waist circumference of over 102 centimeters in men and over 89 centimeters in women signifies a health risk, particularly in people with BMIs of 25-34.9 (the overweight category). Clothing size is not a good indicator of weight or health, since sizes vary with different manufacturers. But you can use your own clothing - maybe a favorite pair of pants - as a personal gauge of your weight.
- What is your health profile? If your cholesterol and blood pressure levels are high and your BMI falls into the overweight or obese category, it's important to lose weight. If your BMI is in the high end of healthy or in the low overweight range, it's a good idea to talk to your doctor about whether weight loss is right for you. .
- How do you feel? Seriously consider weight loss if you are overweight and have joint problems, shortness of breath, or other health troubles that limit your day-to-day living.
Ok, so what are the side effects of being overweight or obese? Back to Top of page
What are the side effects of being overweight or obese?
Are you the only one concerning about being overweight or obese?
Definitely not, studies have found that approximately 69 percent of people are trying to either lose or control their weight. And for a very good reason, because it was also found that an estimated 65 percent of adults are overweight and 30 percent are obese.
Obesity or being over weight is a disease that affects at least one third of the western civilisation. This number increases year on year, causing unnecessary deaths that could have been prevented; if people only exercise regularly and are stricter on their eating habits.
Despite all the deaths obesity causes, it doesn't receive the attention it should by companies, organizations, and government or health care professions. It is too bad that obesity is widespread and often considered socially acceptable especially amongst men and to a lesser extent amongst woman. Some people without any worry perceive obesity as part of life or just blame it on genetics without understanding the seriousness and the effect it can have on their health.
When suffering from obesity, the risk of developing conditions such as high blood pressure, type 2 diabetes, heart disease, stroke, gallbladder disease and cancer of the breast, prostate and colon problems is increased.
Most doctors would agree that obesity, or being overweight, is fostered by a lack of physical activity combined with high-calorie, low-cost foods. Any weight loss, even as small as 10%, can dramatically improve one's health, when suffering from obesity. Even though a 10% weight loss is such a small percentage, it has an incredible impact on the overall well-being of the human body. Just imagine the effect it will have if you lose all your unnecessary weight and keep it off.
Several studies have found that people with diabetes are more likely to be overweight and to have high blood pressure and high cholesterol.
Have you heard the term "metabolic syndrome" before? It has been used to describe cardio metabolic risk factors such as overweight, type 2 diabetes, high cholesterol, and high blood pressure.
The important thing for you is to know whether you have any of the following risk factors, and if so to take active steps to improve them.
Knowing diabetes and its effects. This site (diabetesandrelatedhealthissues.com) is also meant to help people understand all aspects of their diabetes, and therefore gain a lot of knowledge about this complex disease.
Obesity and Fat
The leading risk factor for type 2 diabetes is being overweight or obese. A healthy weight is determined by your body mass index (BMI). A BMI of 25 or more is considered overweight. A BMI of 30 or more is obese. If your BMI is over 25, you are at higher risk.
It is not only important how much you weigh, but also where your extra fat is stored as it can also affect your health. Having extra fat around your middle ("apple shaped" body) rather than extra fat around your hips ("pear shaped" body) raises you risk for heart disease. Have a look at flat-six-pack-exercise.com for diet tips to cut back the fat.
High Blood Pressure
High blood pressure and type 2 diabetes often go hand-in-hand. High blood pressure, or hypertension, increases your chances for heart disease, stroke, and kidney disease. At least 40% percent of people with diabetes have high blood pressure, which often leads to stroke. High blood pressure may make stroke more likely in people with diabetes.
Your body needs fat for future use as energy. Some of these fats, or lipids, are stored in your blood. Some fats are good for the body, like HDL cholesterol, which helps protect your heart. A general rule of thumb is the higher your HDL, and the lower the LDL, the better.
The cells of the body need Insulin to use sugar, or glucose, as fuel. Insulin resistance occurs when the cells no longer respond well to insulin. The cells don't get the fuel they need and the body keeps making more insulin in an effort to lower blood glucose levels. Insulin resistance may be a key component of cardio-metabolic risk, and may cause other problems to start.
Does this sound familiar? You final got tired of hearing your doctor and family bug you about losing weight to prevent or manage these risk factors. The question is how to lose weight safely and permanently.
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What steps can you take to get to a healthier weight?
Reaching a healthier weight is a balancing act. The secret is learning how to balance your “energy in” and “energy out” over the long run. It basically means that:
- Your weight will stay the same when the calories you eat and drink equal the calories you burn.
- You will lose weight when the calories you eat and drink are less than the calories you burn
- You will gain weight when the calories you eat and drink are greater than the calories you burn.
Here are some tips to help you prepare to start moving towards a healthier weight.
- Learn about how much you should eat to eat healthy especially from the different food groups.
- Get hints for how to make healthy eating happen in your life.
- Clear the refrigerator and pantry of those tempting items. Having them out of the house makes it easier to say no.
- Stock the house with healthier foods. If you have plenty of fruits and vegetables, it will make it easier for you to eat them. Keep the fatty foods and sweets to a minimum.
- Use soups, salads, raw vegetables, and fruit to fill up. Eating fewer calories doesn't mean facing an empty plate. You need to feel full to have long term success.
- Get moving! Physical activity can help you reach and keep a healthier weight.
Remember to talk your weight loss plans over with your doctor before you put them into practice.Back to Top of page
Start with setting realistic weight loss goals
The universal question is: How do you set realistic weight loss goals?
Firstly it important to lose weight slowly.
"Medically, most clinicians would say goals of losing five to 10 percent [of your start weight] are achievable," says Jennifer A. Linde, PhD, assistant professor of epidemiology at the University of Minnesota, Minneapolis.
That means, if you weigh 130 kilograms, a reachable target would be to lose 6 to 13 kilograms. "A realistic goal is losing 0.5 to 1 kilogram a week to stay healthy," says Linde.
Do you need to lose 12 kilograms? That would mean you are embarking on at least a three-month program. Twenty five kilograms? Then you should assume a time frame of at least six months.
It is important to set short term goals for yourself.
Most people focus on losing the total 12 or 20 kilograms. They then become dishearten and stop the process. You should instead focus on just losing first 5 kilograms, then go for and celebrate that first 5 kilo loss.
Measure or track your progress.
There is a saying:“whatever gets measured gets done”. Take advantage of online programs, use a notebook, or keep a journal but record your successes in a way that works for you. Do whatever keeps you on track to lose weight.
Also focus or think about long-term goals.
It's OK to think big, but it may mean starting small and working towards a big goal.
There's an old saying: “Lose it slowly, keep it off”. This makes sense because losing weight slowly means you have had time to adopt new behaviors, like eating less and exercising more.
So if your long-term goal is losing 25 kilos in a year, maybe your short-term goal is getting through the week with eating less fast food or simply eating less daily.
By changing your habits over a period of time, those new and healthier habits will be a big boost in helping you attain your overall weight loss goals.
What you need is Realistic weight loss ambitions to help you stay on track and reach your diet goals. But how do you do it? Back to Top of page
Follow these simple steps to lose weight
Diet is a dirty word and it sounds like deprivation and going hunger. To overcome that you will need a plan. Stick to the following steps for a change to succeed:
Begin by Understanding Your Weight Loss Personality
Thomas R. Przybeck, PhD, assistant professor of psychiatry at Washington University School of Medicine, St. Louis, found that because personality plays a role in your attitude towards food, knowing your tendencies, you can tailor your plan to conquer the unproductive inclinations.
Are you Impulsive? If you have a tendency to be impulsive, you might see a Soda in the freezer and go for it than clearly you are a dieter who needs to remove those temptations.
Maybe you are Oblivious. If you tend to not pay attention when you eat, like in front of the TV, then you need to avoid such situations if you want to control portions.
You could be Uptight. Those who are anxious, nervous, and depressed might eat to feel better.
Being Tenacious? If you are highly self-directed, cooperative, and have a lot of stick-to-it, you probably will have an easier time.
Are you the Sociable type? You changes to monitor your food intake will likely be better than others.
Prepare yourself mentally to lose weight
In this step/phase you need to be brutally honest. Ask yourself whose idea it is that you should lose weight. Are you convinced that this is what you want to do for yourself and your health?
Don’t kid yourself that you're going to stick to a diet and pump iron if the idea of losing weight comes from someone else. You're the one who must be 100% certain that you want to lose weight and that you're prepared to make the necessary changes to achieve your goal. If you are, then continue to the next step.
Determine if you're overweight
You can do this by checking your body mass index (BMI).
Below 20 = slender to lean
20 to 25 = ideal weight range
25 to 30 = overweight (25-27 could be healthy range if large-boned and heavily muscled)
30 and above = very overweight / high risk
40 and above = extremely overweight / high risk for health complications
Now answer the following question:
Does your BMI exceed 25?
If you answer "No", your weight is within the normal range. You can stick to a balanced diet and exercise at least three times per week. A brisk 25 to 30 minute walk, three times a week, is a good start.
If you answer "Yes", proceed to the next Step.
Plan your weight loss schedule
It's very important to plan your weight loss schedule according to realistic goals. For example, how many days or weeks or even months will it be before you will be your ideal weight?
Realistically you can expect to lose 0,5 – 1kg per week. Normally if you lose weight faster than this, chances are that you'll regain the weight (and more) again within a couple of months to a year.
Plan your first 5 kg weight loss. You'll be able to reach this goal within two to four months. Stick to your plan and work towards this goal. Once you’ve accomplished your first “target weight”, tackle the next 5 kg.
It's recommended to first have a medical check-up before you go on any weight loss programme.
Finally you can now choose your diet
You want to lose weight and you're ready to go. But which diet should you follow? What should you eat and where do you start?
Whether your goal is weight loss, weight gain or just health maintenance, you need a program that is just right for you. Personally I would prefer a program that makes me feel satisfied, not deprived, with delicious, filling shakes and flavorful healthy snacks.
You also need to optimize energy and health and that normally are achieved by taking quality supplements together with your diet.
Herbalife products provide one such option as it is a combination of Cellular Nutrition and the power of protein giving it a personalized approach to weight loss that addresses today's obesity and nutrition challenges.
Other organic supplements that our customers found to work well with a weight loss program are the Double X product manufactured by Nutrilite and these are distributed by the Amway organization.
Based on your BMI results, you can start on a personalized path to healthier living through our support and our science-based nutritional products!
We can help, enter your details in our Contact form and we can setup a personalized assessment. Back to Top of page
Why do you not lose weight?
Here are 6 reasons why you may not be losing any more weight
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Drinking too much soda.
Normal soda should be cut out or at least severely restricted because of the effects on blood sugar levels. You should be drinking more purified or bottled water instead of soda if you want to keep losing fat weight.
Too little exercise.
You should strive to be active for the most part of your waking hours, or exercising for 20-30 minutes at least 3 times a week to burn off the energy from food or overcome a slow metabolism. If you’re very overweight and struggle to exercise then you need to be doing more low level recreational activities.
Skipping meal too often
Most people think that if they eat less, they should lose weight. Therefore many people skip meals but the body responds by going into starvation mode, the muscles break down in order to maintain the amino acid pool, the result is a lowered metabolism.
The aim is to try to eat healthy, small meals or snacks 5 to 6 times a day, starting with a good breakfast that contains good quality protein.
Eating too much sugar and salt
Many processed foods contain excess sugar and salt. Eating too much sugar in one meal causes increased blood sugar levels; the body must respond and lower it back to normal. The result is most of the excess sugar is eventually stored as body fat.
Salt can be confusing too because it contains no energy but can result in weight gains, through water gain! Salt causes the body to hold water so too much salt makes some people believe they’re getting fatter.
Not drinking enough water
Sometimes dehydration can cause hunger pains as many of us obtain a large proportion of the daily water supply from foods. If you don’t drink much water and seem to be frequently hungry your body may be craving the water rather than food.
Water also helps boost energy levels so you can workout more effectively to burn extra calories and lose weight. You should be drinking 8 large glasses of quality purified water every day.
Eating the incorrect portion sizes
When dieting to lose weight the old philosophy still rings true “eat less to lose weight”. Although you shouldn’t skip meals, the answer may be to eat little and often. Eating more healthy meals or snacks must means small sized portions!
Weight loss success stories
"Herbalife products changed my life!" That's what millions of excited people have said about their life-changing success using Herbalife products!
From simplified nutrition to weight management and naturally enhanced beauty, Herbalife products can change your life, too. Read about some of the results here with these inspiring, healthy success stories!
|Ray Moore KZN|
Starting Weight – 165kg
Weight loss in first 3 days – 5kg
Weight Loss in 5 months 10 days – 75kg!!!!!!!!!!!!!
Current Weight – 80kg!!
And the best is………….Ray has kept that weight OFF for 1 year now!
In my first 3 months I lost 18kgs, it was unbelievable!
Linda du Buisson from KZN
My life before I began taking the Herbalife products was unhealthy with my weight steadily climbing up the scales. My doctor advised me to use a nutrition program. I started using a basic Herbalife range including anti oxidant Rose ox. From the onset I started to feel better, had much more energy and I started to loose weight. In my first 3 months I lost 18kgs, it was unbelievable!
After 18 months I had gone from size 46 to an awesome 34. I could not believe how slim I had become. I have lost a total of 58kg. I use the entire Herbalife range of nutritional products and the body care and facial products to improve the quality of my skin that had stretched so badly. The final result is that I do not look like I was ever fat at all. My skin fits my little body, my muscle mass is that of an athlete and I feel unbelievable.
"Herbalife changed me completely!“
Before Herbalife I was overweight, tired, suffered from acne for 5 years, had no confidence and low self esteem. I was introduced to Herbalife 6 years ago, within 3 days I felt so great, my skin started clearing up.
Bonus is I have now lost 28 kgs! and went down from dress size 38 to 29/30! Fully recovered from acne, I have got my Figure back and gained my confidence! I feel absolutely GREAT! There is nothing I would want to change about myself, I am so happy with what these product have done for me that I'm dedicating my life to bringing them to others!
Dangerously overweight teenager is put on Herbalife by her doctors
At 15, Stephanie was dangerously overweight at 226 pounds. She suffered from high blood pressure and doctors warned her that if she didn't lose weight, she could be at risk for serious health problems. None of this motivated her enough. Then, someone told her boyfriend's mother she looked pregnant. Stephanie exclaims, "I knew it was time to do something about it."
Because of Stephanie's high blood pressure and other health risks, many over-the-counter weight-loss programs were out of the question. Herbalife ShapeWorks program was the only program Stephanie's doctors approved. "The program was easy to follow, and I liked the foods I could eat," Stephanie says.
Stephanie went on to lose 100 pounds in a year and is now a happy, healthy 16-year-old. Her weight loss was gradual, but steady and consistent. "I noticed a big difference during my first month on the program," she remembers. "And a year later, I'm still on it and still losing weight. I didn't believe it could work until I tried for myself!"
We can help yo lose weight, enter your details in our Contact form and we can setup a personalized assessment or you can fill out our FREE HEALTH ASSESMENT before we talk. Back to Top of page
Recommended Weightloss products
Whether your goal is weight loss, weight gain or just health maintenance, Herbalife have a ShapeWorks programme
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