Your Success in Weight Loss
Weight loss is a process that requires dedication, knowledge and support from family and friends. Your physician and other educators are very interested in your success. There are no quick fixes. As an Exercise Physiologist, I have worked with numerous people on educating and developing programs on losing weight. The key is to understand how weight loss happens and to stick with it.
Slow weight loss will be your best bet to losing and keeping it off. A one pound a week goal is perfect. If you look at the above chart this would be reducing only 500 calories a day. Best way to do this is 250 a day through exercise and 250 a day through diet.
Short term goals are our friend, As little as a 3 pound weight loss can take pressure off the joints and reduce pain and have an effect on blood pressure and blood sugar.
Exercise has many benefits that cannot be seen by the naked eye or on a scale. I work with my clients to understand how exercise can help in lowering blood pressure, improving cholesterol ratios, lowering blood sugar levels, and reducing pain, increasing lean body weight, increased energy and self esteem. Other benefits include increased strength, flexibility and aerobic capacity.
Body composition is an interesting component of weight loss. There are indicators as Waist Circumference, Body Mass index, Waist Hip Ratio and Circumference Measurements. Understanding all these indicators will help with understanding the many benefits of your hard work.
I encourage to use these other indicators for success and focus on all positive outcomes not just the number on the scale.
A Look at Body Composition and Relation to Weight Loss and Disease
Waist Circumference
Disease Risk Relative To Normal
Weight and Waist Circumference
Men < 40” Men >40”
Woman < 35” Woman > 35”
A mans waist of 40 inches or greater and a woman waist size greater than 35 inches would be indicators for risk of heart disease.
Understanding Body Mass Index (BMI)
Under Weight < 18.5
Normal Weight 18.5 to 24.9
Overweight 25 to 29.9
1 Grade 1 Obesity 30.0 to 34.9
2 Grade 2 Obesity 35.0 to 39.9
3 Grade 3 Obesity > 40
Keep in mind that BMI is a quick snapshot for large populations but does not take into account fat-free density and skeletal mass. Grade 1, 2 and 3 obesity create higher disease risk.
Find your BMI on this chart by finding your height and look over to your weight.
Example 5’5”height and 135lbs. weight equals a 22% BMI
Also find your BMI at the following web site.
Waist Hip Ratio
The knowledge of waist hip ratio and reduction of even small amounts of abdominal fat plays a huge part in risk factor reduction for diabetes and heart disease. To determine the waist hip ratio you divide the waist circumference by the hip circumference. Example if your waist is 34’ and your hips are 37’. Your waist hip ratio will be 0.92.
Waist to Hip Norms for Men and Woman
Disease Related to Obesity and risk identification.
Age Low Moderate High Very High
______________________________________________________
Men age
30 to 39 0.84 0.84 to 0.91 0.92 to 0.96 > 0.96
40 to 49 0.88 0.88 to 0.95 0.96 to 1.00 > 1.00
50 to 59 0.90 0.90 to 0.96 0.97 to 1.02 > 1.02
Woman age
30 to 39 0.72 0.72 to 0.78 0. 0.79 to 0.84 > 0.84
40 to 49 0.73 0.73 to 0.79 0.80 to 0.87 > 0.87
50 to 59 0.74 0.74 to 0. 81 0.82 to 0.88 > 0.88
Calculate your waist hip ratio by going to the following site:
Circumference Measurements
Circumference measurements may also go down in size while weight stays the same. This indicator is also very important in lowering triglycerides. As body fat goes down, there may be a correlation between lowering triglycerides and raising HDL or the good cholesterol.
I encourage measuring several sights as the chest, waist, hips, thigh, calf, bicep and forearm. You may start to see your inches go down and your clothes fitting looser!
Keep up the good work and you will see the benefits.
Goal Setting
Use Smart Goals
Specific
Measurable
Attainable
Realistic
Timely
Make your goals reasonable and work on short term goals. Focus on other things besides weight. Successful people will look at reducing blood pressure and blood sugar. Others take a more personal and intrinsic approach as “I want to play with my kids or grandkids”; “I want to improve my walking or my golf game”. Again don’t focus on the scale.
You can do it!!!!! “Power equals strength over time”.
Rob Goldstein MS, Exercise Physiologist
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