A personalized plan and the guidance of a specialist can help you stay on track.
According to Familydoctor, when it comes to losing weight, there are three factors to take into consideration. The first is weight, the second is your body mass index (which is based on your weight and height) and the third is the circumference of your waist, since body fat often accumulates in the stomach area which means a greater health risk.
To calculate the circumference of your waist, place one end of a tape measure on the top of your hip bone and wrap it around your stomach, making sure it is straight. It should not be too tight or too loose. Experts say that if this measurement is 40 inches or more for men, or 35 inches or more for women, the person should start a weight-loss program to prevent abdominal obesity and reduce the risk of having other diseases.
The following are some recommendations to fight different weight-related conditions:
- Abdominal obesity: Increase your physical activity. Eat 250 calories less a day (consult with a specialist) and do 30 minutes of moderate physical activity five days a week.
- High blood pressure: Reduce your salt intake. Eat more fruits and vegetables and eat low fat dairy products. Avoid foods with high levels of sodium.
- Low HDL (good) cholesterol: Increase your physical activity. Eat fewer carbohydrates and more monounsaturated fats. Stop smoking. Replace cookies, candy, and cakes with unsalted almonds and nuts.
- High triglycerides: Eat fewer simple carbohydrates. Limit your alcohol intake. Increase the amount of omega-3 fatty acids you get by eating fish twice a week. Replace juice and soda with water.
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