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AM I OVERWEIGHT?

To work out if you are overweight, calculate your ‘Body Mass Index’ (BMI).
This compares your weight to your height and tells you if you are under weight, normal weight or overweight and how this affects your health.
You can also calculate your 'Waist to Hip Ratio' to determine if you are overweight.

IS IT THE RIGHT TIME FOR ME TO LOSE WEIGHT AND MAKE CHANGES TO MY DIET AND LIFESTYLE?

Write down your reasons and motivations for wanting to lose weight, whether for physical or mental health. These will act as your goals on your journey to losing weight.
It may also be useful to write down any things which you feel act as barriers to losing weight. You can then seek help or support to overcome these barriers before starting on your weight loss journey.

TAKING THE RIGHT STEPS TOWARDS A HEALTHIER WEIGHT

Managing your weight successfully means making realistic changes to your lifestyle that you can maintain. Quick fixes like herbal supplements, detox or fad diets don't work as they are usually not something which you can continue with over a long period of time.

HERE ARE SOME KEYS TO SUCCESS

Starting to Lose Weight

Aim for 1-2lbs (0.5-1kg) weight loss per week – this is a safe rate of weight loss, and you are more likely to keep the weight off than if you lose it more quickly.
Write down an action plan with clear goals to follow. For example, this week one of your goals may be to increase your vegetable intake by having salad at lunch and an extra vegetable at dinnertime. Once you have achieved this you can set more goals or build on the ones, which you have already achieved.
Get support from others. Get the support that is right for you. For example, it may be asking a friend to go for a walk with you once or twice a week or, asking the person in your house that does the food shopping to buy some low-calorie snacks for you.
Plan your meals and exercise. Planning helps us to achieve our goals. You may have to do some menu planning to ensure more fruit and vegetables in your diet this week for example. Or, if you are going out for a meal, it may be that you decide beforehand to have two courses instead of three so that you achieve your weight loss goal for the week.
Downloading the Weight-Mate app may help you get started.

Healthy Eating

Eat regularly and avoid skipping meals. A healthy breakfast is the key to success – wholegrain toast, porridge or a wholegrain cereal with fruit are all good choices.
Become aware of triggers to eating (e.g. boredom eating or habits) and plan around them (e.g. bring some fruit with you to work for a mid-morning snack instead of always relying on biscuits).
Eat balanced meals and a wide variety of foods (see the food pyramid as a guide). This means including some high fibre starchy carbohydrate (wholegrain bread, pasta, rice, potato, wholegrain cereal), some lean protein (meat, chicken, fish, eggs) and a large serving of fruit, vegetables or salad at each meal.
It’s about how much you eat as well as what you eat! Eating smaller portions will make a difference to your weight. Try using a smaller plate and avoid second helpings. See the food pyramid for further detail on portion sizes
Aim for 5 or more portions of fruit and vegetables each day. Some tips to meet this include:
Try homemade vegetable soup at lunchtime
Include some fruit with your breakfast cereal
Try a chicken and vegetable stir-fry in the evening
Bring some fruit to work with you each day – it can be handy to boost energy levels and combat the early morning/mid-afternoon slump!
Reduce your fat and sugar intake. Choose low fat dairy products, diet/zero drinks, avoid adding oil or frying foods and try to keep sweets, biscuits and cakes to occasional treats rather than ‘every-day foods.
Drink plenty of water throughout the day (at least 8 cups) and keep alcohol intake within the recommended limits each week (less than 17 standard drinks for men or less than 11 standard drinks for women).

Physical Activity

Take regular exercise. You should be doing at least 150–300 minutes of moderate-intensity aerobic physical activity or at least 75–150 minutes of vigorous-intensity aerobic physical activity per week.

If you have not reached this level of physical activity, do not worry, slowly build on the amount of activity you do in the day so that it becomes part of your daily routine.

Look for ways to include movement into your day. For example, stand up when talking on the phone instead of sitting down, take the stairs instead of the lift or park further away instead of finding the closest parking space so that you can include a walk in your journey.



Track Your Progress

Weigh yourself regularly, such as once a week. This will allow you to see if your action plan and goals are working for you and allow you to adjust them if necessary.
Use a food and activity diary to track your progress. People who do this lose more weight as it helps them to stay aware of what they are eating and how much activity they are doing every day.
Accept that the occasional slip up is normal and that it is not the end! Don’t make a slip up make you lose sight of your overall goals and the progress you have made, instead learn from it.


If you would like further advice, or to make an appointment with us. Reach out via WhatsApp.

Body mass index, or BMI, is a measure of body size. It combines a person’s weight with their height. The results of a BMI measurement can give an idea about whether a person has the correct weight for their height.

BMI is a screening tool that can indicate whether a person is underweight or if they have a healthy weight, excess weight, or obesity. If a person’s BMI is outside of the healthy range, their health risks may increase significantly.

Carrying too much weight can lead to a variety of health conditions, such as type 2 diabetes, high blood pressure, and cardiovascular problems.

A weigh that is too low can increase the risk of malnutrition, osteoporosis, and anemia. A registered dietitian-nutritionist will make suitable recommendations.

BMI does not measure body fat directly, and it does not account for age, s*x, ethnicity, or muscle mass in adults.

However, it uses standard weight status categories that can help health practitioners to track weight status across populations and identify potential issues in individuals.

The food we eat plays an essential role in how we look and feel. Regular exercise is important but nutrition has the largest impact on our fitness. Making food as our medicine has become a popular craze for health improvement. The current trend focuses on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle, we eventually become healthier and happier. Eating right allows us to reduce body fat, feel more confident and reduce our risk of illness.

Our bodies require protein, good carbohydrates, good fats & unrefined sugars. It does not matter if you are trying to lose weight, become leaner or gain more muscle because, at the end of the day, your diet will affect your progress and help you achieve your goal. A lot of people are now utilizing superfoods - which are foods that are known for their rich nutrient content.

Healthy foods contain ample amounts of protein, fats, and carbohydrates to give you the energy you need to push through every work out and win the day on a professional and personal plan. What’s more, wholesome foods are rich in antioxidants, vitamins, and minerals essential for battling inflammation, improving all daily functions, and safeguarding the health of your central nervous system.

Health Benefits of Sweet Potatoes

Promotes healthy vision: All of that vitamin A helps maintain eyesight and promote healthy vision. Plus, research suggests that greater vitamin A and beta carotene intake intake may be inversely associated with risk for cataract.

Supports immunity: Vitamin A also helps with other bodily functions, including cellular communication, growth, and differentiation. Recent research suggests that it also plays a critical role in enhancing immunity.
May help reduce blood pressure and stroke risk: Sweet potatoes contain both potassium and magnesium, both of which are involved in blood pressure support. Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke.

Can lower LDL cholesterol: The healthy plant-based fiber in this veggie can help reduce LDL (aka "bad") cholesterol, as well as decrease risk of heart disease, obesity, and type 2 diabetes.

Promotes longevity: Sweet potatoes with an orange flesh are one of the best sources of beta-carotene, an antioxidant which is a precursor to Vitamin A. Antioxidants like beta-carotene are known to help defend the body against free radicals damage.

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Weight and height of a child can only be deficient or optimal and of which the factors that contributes to such results as it may be can be seen in attached art work. Height of a child is influenced by genes but always a second approach/consideration when health assessment is carried out.
Proper nutrition in the early life of a child is very important as it takes a toll on the cognitive performance and over all health of such child in the future.
Sleep needs for babies vary depending on their age. While newborns do sleep much of the time, their sleep is in very short segments. As a baby grows, the total amount of sleep gradually decreases, but the length of nighttime sleep increases.
In present and previous studies, its found that shorter reported night sleep duration correlated with higher weight for length ratio ( WLR) in 6‐month‐old infants. Moreover, a unique finding derived from analysis demonstrates that not only was sleep duration related to physical growth, but male infants with poorer sleep quality also had a higher WLR.
Physical activity has to do with increased energy expenditure and if a child is so active, its expected that such child looses weight/lag in weight for expected age if energy intake doesn't equate its usage. The more reason why as parents/caregivers should be watchful, pay attention to your child's personality so that there will be a balance in proportion of care categories i.e paying attention to hygiene when child lacks proper nutrition, etc.

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