Be vivid & stylish | Healthy lifestyle is a stylish life | Play your part

Updated: Nov 19, 2020

To start a stylish life, one thing which is of utmost importance is to keep yourself within the range of acceptable weight. Easiest, but no so perfect way is to measure your Body Mass Index or BMI.

BMI applies to adult women and men who are 20 years or older. Children who are two years and older are best assessed through BMI percentile.

Weigh yourself and then measure your height.


Use this formula to determine BMI


= weight in KGs/ (height in meters)square


A crude evaluation can be done as follows:


  • Underweight = <18.5

  • Normal weight = 18.5–24.9

  • Overweight = 25–29.9

  • Obesity = BMI of 30 or greater

BMI applies to adult women and men who are 20 years or older. Children who are two years and older are best assessed through BMI percentile.

Now as it is established that your BMI is more than 25, you have to be serious in taking care of this.


It means only one thing; you are taking in more than you are spending. So, it’s not just the amount you are eating, but we have to take into account the whole lifestyle you are living. It may be that you are eating far less than any other person but are still gaining weight. Are you getting my point?

The culprit is not how much you eat, but the imbalance between input and output.

My husband is a doctor and when we use to visit our friends or family, most of the time he was asked for advice to lose weight. His answer always remained simple, which even I grabbed it after a long time. He used to smile and said, “Don’t eat”! Ironically, the gross over-weight friend of ours always used to say, “I don’t eat much, but still am gaining”.


The culprit is not how much you eat, but the imbalance between input and output. Suppose, your intake is 15 gram (equals to 1 Tablespoon, imagine how little it is!) more than you can spend every day. Even this small amount will collect over some time. Let’s calculate, in 30 days you have 15 x 30 = 450 grams (roughly half a Kg), which in 12 months will amount to around 5.4 Kg. Although, the daily increase seems to be so less, over time, say around 5 years, a total of more than 30 kg of extra you. I hope you are intelligent enough to see how so little can accumulate over some time.


That was a hypothetical situation we have seen for the fact that 15 grams are too small a unit used here, secondly, imbalance of intake fluctuates, and finally, we even don’t realize that we have accumulated.


To start with, you should collect data to compare to. If you don’t have it, buy yourself a weighing machine. A simple digital scale should not cost more than 10 USD. Every day, after getting off the bed in the morning, pee and without even drinking water, weigh yourself. Record this in a table of daily reading.


Now that you have your daily weight record, you can easily see that if you are gaining daily, i.e. you are taking in more than you are spending or, in the least probability, the other way round. . We will not talk about calories intake or type of complex foods you must take, etc. as I don’t believe in the word “dieting”, but here we want to put it very simply, without going into the trouble of calculating the caloric value of food or type of food you are taking. We are merely measuring the imbalance between intake and output.

Just weighing yourself each day will give you an idea that a slight increase from the previous day means you took in more than you have spent the last day, so either you have to reduce your intake or to increase expense.

Everybody knows exercise is best for everyone, teenagers to geriatric, everybody should do some type of daily exercise. I am not going to say more about the benefits of daily exercise in this post. I will use this time to discuss why exercise will not help in reducing weight.


A word of caution that the advantages of daily exercise have outweighed all the drawbacks, if there are any, so daily exercise is a must for heart, lungs, and even mental health.


But the point of discussion is why not implying a modest exercise as a tool to decrease weight. A normal exercise can be bracketed into brisk walking, cycling, running, in-house exercise, daily chores, etc., but a modest exercise will always mean that you have gone beyond what you were intending to, i.e. losing weight.

I have discussed before in another post that intake must be lowered than the expenditure. When a person opts to reduce weight and take aim at increasing her expenditure through exercise, the body requires much more energy than it can supply from its reserves. This almost always means that a rebound extra eating will result if the person wants to be active during the rest of the day for normal activities of life. Instead of increasing the expenditure, the person ends up increases her intake. After a few days, as the results were discouraging, she may lose interest in either the exercise and/or maintaining a negative balance of intake. This will lead to the dropping of the idea of weight loss.


More importantly, for the starters, a gradual increase in activity (as discussed before) e.g. increasing involvement in chores, doing things which were not done previously, and introducing a bit of exercise like brisk walking for half an hour or so, coupled with a gradual reduction in intake will suffice. The results of this formula are so great and abrupt that you will feel accomplished and will go on for a longer period and hence the objectives will be achieved.


The best way to check the imbalance is to measure your weight daily after getting up in the morning, peeing, and not taking anything by mouth (as mentioned above). Throughout 1-week data will tell you whether you are more at intake or vice versa. Most probably, it is the former case.


First of all, you have to check your daily routine. Is there any way you can increase your expense, e.g. if you can take long brisk walks, or do certain things which you usually miss, for example using stairs rather than lifts or escalators, doing kitchen chores standing up, surfing and browsing standing up, doing most of your work yourself, etc. While a bird’s eye view of your daily routine will let you know that you can tremendously increase your expense, whilst keeping intake the same. It will make a lot of difference. Checking your weight, after increasing your expense for another couple of days will tell you the difference.


A point of caution here is about two things:


  1. When you keep your intake the same and increase daily expenses, of course, your body will require more energy and so you will feel hungry hours after eating. This is the proper challenge; you have to say no to any extra intake. Just bear with the hunger. Believe me, there are no adverse effects of these and there is no other way.

  2. Enthusiastic ladies may want to increase the expense rapidly to such an extent that intake will fall way behind and thus will lead to a strong urge to eat. The body will feel energy-less, which may lead to over-eating. What you have to do is to change your routine in such a way that things which you were not doing previously now will be adopted by you, no more, and keeping the intake the same.


Do it for 3-4 weeks and see the difference for yourself. I have already talked about exercise and its role in reducing weight and living stylishly healthy in some other post.


 

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