Bodyweight is one indicative factor of a healthy person. According to the World Health Organization, one way to measure body weight is through Body Mass Index (BMI). It is a simple index of weight-for-height proportion (weight in kilograms divided by the square of height in meters).
Health institutes use BMI to distinguish a person with a normal weight and classify those who are overweight and obese. Based on the BMI calculator of WHO, a person with greater than or equal to 25 BMI classified as overweight. Meanwhile, BMI’s with greater than or equal to 30 are obese.
There are several factors to consider when measuring BMI. These include the individual’s age, sex, muscle-fat ration, fat distribution, height, and body shape. For example, athletes and bodybuilders usually have a body mass index of 25 or 30 higher than the recommended rate. But since their body is pure muscle and has minimal fat, they are not categorized as overweight or obese. Only individuals with high muscle-fat distribution and high BMI are considered overweight or obese.
Being overweight or obese increases the risk of cardiovascular disorders such as heart problems, stroke, and hypertension. Moreover, obesity triggers Type 2 diabetes.
Tips on Stopping Weight Gain
Indeed, bodyweight partakes a huge role in health. If you want longevity and stay healthy, below are some tips on effective weight management and how to stop weight gain.
#1 Eat Regularly
The key to a healthier body and correct BMI is eating healthy. Eat three nutritious meals a day. But make sure to eat equal proportions of food for each meal. If you can’t avoid eating heavy meals during the day because of work, then control dinner meals.
#2 Avoid Skipping Meals
Skipping meals causes hard-to-control hunger. It results in overeating, and later on weight gain.
It is one of the biggest mistakes people do when dieting. They tend to skip meals with hopes of losing weight faster. The key to losing weight is eating at the right time but in minimal proportions. Also, pick out nutritious foods and avoid high-fat and carbohydrate meals.
#3 Choose the Right Food
Every breakfast, lunch, and dinner must consist of a well-balanced meal. Eat fruits, vegetables, lean meat, white meat, fish, unsaturated fats, and other healthy foods. Avoid eating unhealthy meals such as processed foods, junk foods, and sodas. Such foods have high-calorie content and unhealthy fats that can cause health harm.
#4 Exercise Regularly
Aside from eating nutritious meals, exercising supports weight management and reduces the chances of weight gain.
Exercising burns the fats and calories you consumed from the food you eat. Moreover, it promotes muscle growth and overall wellness. For example, running develops leg muscle and increases cardiovascular endurance and stamina.
Take note that each body type responds differently to certain exercises. If your goal is to grow muscles, consult a professional gym instructor or a fitness trainer to find out what to do. Likewise, consider your body condition. If you have joint problems, avoid high-impact exercises. Ask your doctor about what are suitable exercises for your body.
Living a healthy lifestyle is the key to stopping weight gain. Having a healthy body allows you to do more and live more.