Are you Overweight or Obese? Here is what you should know

Know your body mass index (BMI) so you can improve it.

You BMI is a measurement of body fat that is based on your height and weight. Your BMI is a major factor that your healthcare provider considers when determining treatment protocols. A person with a BMI of between 25 and 29.99 is classified as ‘overweight,’ and a BMI of 30 and above is classified as obese. People who are overweight or obese are at a higher risk for chronic conditions such as high blood pressure, diabetes and high cholesterol. Click here to calculate your BMI.

What is causing the obesity epidemic?

Simply put, too many calories. If you are eating more calories than you are burning throughout the day, you will inevitably gain weight. The increased availability and accessibility of energy dense foods is contributing to an unhealthy increase in weight across the world. Combine that with a steady decline in physical activity and the results are fatal and very costly.

Can the course of obesity be changed?

For most people struggling with obesity, the answer is yes! Unfortunately the process is not simple, as reducing calories and increasing physical activity is not easy and not always the answer.

If you are looking to improve your diet try reading this post. Drastically reducing calories is not the best answer, because not all calories are bad. There is no quick fix to obesity, but rather micro lifestyle changes that are implemented daily and maintained for long periods of time.

To simplify your journey to a healthier you, try starting with these tips:

  1. Avoid eating saturated fats
  2. Increase the amount of fruits, vegetables, whole grains and nuts you eat daily.
  3. Cut out sugars and sodium from your diet gradually.
  4. Exercise 15 minutes every day for the first two weeks, then push to 30 minutes every day for the next two weeks, then try an hour every day.

Enjoy the process and don’t go at it alone! Work in teams to meet your goals.

Quick Diet Tips to Naturally Boost Metabolism

Tip # 1 – Eat More Whole Grains

Why? Because your body burns twice as many calories breaking down whole foods, especially those rich in fiber such as oatmeal and brown rice, than processed foods.

Tip # 2 – Eat More Lean Meats

Why? Because protein has a high thermogenic effect, helping you burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Tip # 3 – Eat Low-fat Dairy Products

Why? Because dairy is rich in calcium and vitamin D, which help preserve and build muscle mass, an essential part of maintaining a robust metabolism.

Tip # 4 – Try Drinking Green Tea Daily

According to the American Journal of Clinical Nutrition, drinking four cups of green tea each day can help you lose weight over time. Why? Because a compound called EGCG in the brew can temporarily speed up your metabolism. Try keeping a jug of iced green tea in the fridge for easy access.

Tip # 5 – Add Lentils to your Daily Diet

Why? Because one cup of lentils can pack up to 35% of your daily iron needs in addition to fiber which helps you feel full for longer periods of time.

Tip #6 – Eat Some Hot Peppers (or Hot Sauce) When You Can

Why? Because hot peppers contain a compound called capsaicin. This helps give chili peppers their kick that heats up your body, helping you burn additional calories. Try adding cayenne or hot sauce to soups, eggs, and meats for the added effect.