The signs

No one wakes up one morning and thinks, wow where did all that weight come from? It crept up over a period of months and years in a stealth like manner. The problem, the signs were missed. Signs! What signs I hear you ask. Well, I'll tell you...

Body Mass Index (BMI)
BMI is an equation between your height and weight. Take your weight and divide it by the square of your height. Example, weight 72 Kgs height 1.8 meters. Therefore, 72 divided by 1.8x1.8 = BMI 22.2
Between 20 - 25 are considered OK. Between 25 to 30 is considered overweight and 30 + obese. BMI is a guide as it is entirely possible that an athlete can have a BMI over 25 owing to muscle!

Abdominal fat
Abdominal fat carries a greater health risk as it is close to internal organs. Someone with excess abdominal fat is considered to be, 'Apple' shaped. If you are a man with a waist circumference of 94 cm or more, or a woman with a waist circumference of 80 cm or more, you have excess abdominal fat.

Waist / hip ratio
This is another, more simple, equation. Divide your waist circumference by your hip measurement - in inches or centimetres Example, waist 70 cm hips 95 cm (70 divided by 95 = 0.72).
In men this should be 0.95 or less and in women 0.8 or less.

Body fat %
A healthy body fat percentage in men is between 10 - 20% and in women 20 - 30%. Body fat can be measured in a number of ways but the two most practical are; Skinfold callipers and Bioelectrical Impedance Analysis (BIA).
Skinfold callipers are used to measure, in millimetres, the layer of fat just underneath the skin on various places on the body. Your health practitioner is an ideal person to carry this out.
BIA works by passing a small electrical charge between two points of the body, foot to foot or hand to hand. It is important to be well hydrated in order to conduct the current. There are a number of weighing scales that now have a BIA function. If using BIA equipment, fully read and understand the instructions and any warnings that come with it.

If you get into the habit of checking the signs on a monthly basis you can take action at the right time. This need not be drastic, just a few lifestyle changes in food choices, activity/exercise and habits will make all the difference.

A modest weight loss can bring about the following benefits;

• Reduced risk of developing heart disease and stroke
• Reduced risk of developing diabetes and helping to manage diabetes
• Improvements with blood pressure
• Feeling fitter and having more energy

Taking action is the first positive step. Whether you join a slimming club, join a gym or seek assistance from a health and fitness professional, is up to you. The important thing is you must feel comfortable with the surroundings and/or the individual who will be helping you reach your goals.

If you are new to exercise or returning to it after a long time away, you should seek guidance of your Medical Practitioner or GP, prior to starting.

For impartial advice you can contact me at info@nutrivive.co.uk