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What is BMI?
Overweight or obesity does not only make one look and feel unattractive, it also makes you prone to various diseases.
An easy way to judge weather you lie in the underweight, normal or overweight category is to calculate your BMI or Body Mass Index.
According to WHO, BMI is a simple index used to classify overweight and obesity in adults. A high BMI means that you are overweight and need to take measures to reduce your weight.
What are Calories?
Calorie is the unit of energy. Every food that you consume contains calories; some more, some less.
Eating calories is comparable to filling up the tank of a car. The food we eat and beverages we drink become the fuel that runs our bodies.
Despite popular diets that suggest carbs or fat are far more important, calories definitely still count. One gram of fat contains twice the calories as compared to one gram of protein or carbohydrates! If you "overload your tank," you will find yourself gaining weight.
How do Calories Make Me Fat?
We all need calories each day to perform minimal functions, including keeping our organs running.
When you are in excess of that caloric need, your body doesn′′t have any choice but to do something with those extra calories. It puts them in storage in the form of fat.
For every 7,000 calories you are in excess of your caloric needs, you will gain approximately one kilo.
The recommended caloric intake for the average sedentary individual is 1800-2,000 calories.
You may have these calories in the form of fibre rich low calorie foods or high fat calorie dense foods.
The two plates below contain the same number of calories! You need to choose what you fill yourself up with!
For a balanced diet it is important not only how much you eat but also what you choose to have!
What can I do for healthy weight loss?
- Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats
- Increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts
- Limit the intake of sugars
- Eat 6 small meals to keep your metabolism in shape
- Increase physical activity - at least 30 minutes of regular, moderate-intensity activity on most days