Tag: fat

January 25, 2015

What Is Overweight?

Overweight refers to an excess of body weight compared to set standards. The excess weight may come from muscle, bone, fat, and/or body water. One scientific tool to estimate a healthy body weight is a Body Mass Index (BMI), which is a measurement that compares a person’s weight and height. For children and teens, age and gender are also taken into consideration. For adults, a BMI of 25.0 to 29.9 is considered overweight, and a BMI of 30 or over is considered obese. For Asian adults, a BMI of 23.0 to 27.4 is considered overweight, and a BMI of 27.5 or over is considered obese.

To calculate your BMI and see what it means to you:
For adults and teens – http://cchrchealth.org/en/calculators/


What Is a Healthy Weight Loss?

Studies show that people who lose weight gradually and steadily (about 1-2 pounds per week) are more successful at keeping the weight off. Healthy weight loss is not just about a diet or program. It is about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. In the process, it is extremely important for you to have a properly planned diet, which should not only limit your calorie intake but also, more importantly, provide you with all the nutrients you need to stay healthy.


How To Lose Weight On A Healthy Diet

The key is to avoid high-calorie items and eat a variety of healthy foods. A healthy diet should:

  • Be within your daily calorie needs
  • Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk products.
  • Include lean meats, poultry, fish, beans, eggs, and nuts.
  • Be low in saturated fats, trans fats, cholesterol, salt, and added sugars.

Stay away from junk food and impulse eating. Try to keep a “food diary” for a few days. This is a good way to become more aware of what and when you are eating and to help yourself avoid unhealthy eating habits.

 Good Eating Habits

Most overeating is due to bad habits. Good eating habits help you to counteract the tendency of gaining weight.

  • Eat regular meals, including breakfast.
  • Chew your food slowly.
  • Watch portion sizes.
  • Stop eating when you feel full (Don’t insist on cleaning your plate).
  • Skip the desserts.
  • Drink at least 8 glasses of water each day.
  • Make plans for what you are going to eat.
  • Avoid eating when you are not hungry.


Burning Calories With Exercise

When combined with a good diet, daily exercise increases the rate of weight loss and improves your general physical wellbeing.

  • Exercise for about 60-90 minutes a day, for at least 5 days a week.
  • Try a variety of sports: walking, running, hiking, biking, skating, swimming, dancing, basketball, tennis, and group exercise classes.
  • Have specific plans: Instead of  “exercise more,” tell yourself to “Walk for 60 minutes a day, 3 days a week for the first week.”
  • Walk or ride a bicycle instead of riding in a car.
  • Use stairs instead of elevators.


Other Tips:

  • Set realistic goals.
  • Focus on lifestyle changes that you can maintain.
  • Limit the time spent watching TV, playing video games, and on the computer.
  • Participate in meaningful extracurricular activities to keep your mind off food.
  • Remind yourself again and again of your original motivation and the health benefits of weight loss.


Helpful Resources:

October 22, 2014

812863_90858969What is body image?

Do you think you’re too fat? Have you ever tried to lose weight? When you look in the mirror, do you like what you see? As the body experiences dramatic changes in height, weight, and shape during the teenage years, our image of ourselves also changes in the process. Body image is our personal view of our body and, more importantly, our belief about how others perceive our appearance. Body image can be closely linked to self-esteem, especially as teens grow into adolescence and become more concerned about how others see them.


How does negative body image relate to self-dissatisfaction?

Body image is often measured by asking people to rate their current and ideal body shape using a series of pictures. The difference between these two values reflects the amount of body dissatisfaction. Studies have shown that the majority of people are dissatisfied with their appearance, especially their weight. Teenage girls, in particular, see themselves as heavier than what they would like to be. The dissatisfaction with weight is not limited to overweight girls. Normal weight and even underweight girls also express a desire to become thinner. The desire to lose weight is highly correlated with poor and distorted body image.


How does the media influence body image?

Besides the actual state of our bodies, body image is influenced by our culture and ideas presented by the media. Media images have a strong effect on a person’s body image, particularly for teenage girls.  Teenagers become increasingly aware of what the media’s standards are for the “ideal body.” The popular media (television, movies, magazines) has increasingly portrayed a thinner and thinner image as the ideal for women. Such presentations can be unrealistic.  On the average, the ideal woman shown in the media weighs 23% less than the average woman. Constantly seeing such “Barbie-like” doll images that are so far from one’s own reality creates a sense of pressure for teenage girls to lose weight.


Is your body image positive or negative?

 Negative Body Image:

  • You perceive parts of your body unlike what they really are
  • You feel self-conscious and ashamed
  • You believe your body is a sign of personal failure and that you are not as attractive as everyone else

Positive Body Image:

  • You have a real and clear perception of your body parts
  • You appreciate your body for the way it is, and feel comfortable and confident
  • You understand that body size and shape do not reflect your personal character and values

How to build a positive body image

  • Stop comparing yourself with models or movie stars
  • Don’t focus on body areas that you don’t like
  • Don’t focus on aspects that you have little control over: height, for example.
  • Set realistic goals and use healthy methods to lose weight
  • Understand that healthy skin and hair come from healthy eating
  • Focus on the quality of life
  • Create friendships that reflect the real you
  • Participate in extracurricular activities. Allocate time and energy to more important projects.