Fitness,  Weight Loss

Significant Numbers for Managing Your Weight

Generally, a person’s weight is determined by several factors including his/her general background, eating habits, lifestyle, and activity level.

What we have here are significant numbers that are somehow related to weight gain and weight loss, including managing a healthy weight. Your ethnic group, body type, and muscle mass can differ the meaning of the number. For instance, if you begin exercising regularly, you may gain weight as you build muscles. But if you are trying to lose weight to become healthy, there are numbers you should focus, rather than focusing only on the weighing scale.

Body Mass Index (BMI)

image: AARP

For many adults, the ideal BMI is between 18.5 and 24.9 range, while for kids and young children between 2 and 18 years old, BMI calculation consider the age and gender, height and weight.

As an adult, if your BMI is:

  • Below 18.5, you’re in the underweight range
  • From 18.5 to 24.9, you are in the healthy weight range
  • From 25 to 29.9, you are in the overweight range
  • From 30 to 39.9, you are in the obese range

Size of your Waist

image: The Times

Regardless of your height or build, if your waist measures beyond 40 inches (or 35 inches for women who are not pregnant), you may have some extra fat around your heart, kidneys, liver, and other organs. Aside from getting a larger size of pants, you may tend to have heart problems, high blood pressure, diabetes, colorectal cancer, and sleep apnea.

Blood Pressure Level

image: rush.edu

Blood pressure is gauged by using two numbers. The first number is called systolic blood pressure and it measures the pressure in your blood vessels as your heart beats. The second number, known as diastolic blood pressure, measures the pressure in your blood vessels when your heart rests between beats. If the measurement is 120 systolic and 80 diastolic, it reads as “120 over 80,” or write, “120/80 mmHg.” 

Generally, you want you upper, or systolic number to be below 120, and your lower diastolic number to be below 80. When these numbers are 130 and 80, or higher, you may have high blood pressure. You may not have any visible symptoms, but it can harm your blood vessels and your heart. In time, it can lead to more problems with your eyes, kidneys, and even your sex life.

Blood Sugar Level

image: Hindustan Times

A healthy person should have below 100 mg/dL before eating and below 140 mg/dL after two hours. If you have diabetes, your doctor may set targets which may be higher. Higher glucose levels can result in long term damage to your heart, blood vessels, and kidneys. Daily exercises and healthy eating habits can help reduce your blood sugar level.

Lipid Profile

image: Youtube

Lipid profiling involves set of tests that measure various types of fats that are in your blood, such as “bad” cholesterol (LDL) and “good” cholesterol (HDL), and triglycerides. The general rule is that your sum total cholesterol score should be less than 200 mg/dL. The target is 60 mg/dL for your HDL or more, and your triglycerides below 150 mg/dL. Unhealthy lipid profile can result to narrow or blocked arteries, stroke, and heart attack.

Vegetable Intake per Day

image: VerywellFit

To attain a healthy weight, you will need more vegetables than fruits. Healthcare professionals recommend 2 to 3 cups of veggies everyday, depending on your sex and age. Combine veggies throughout the week with dark greens (like spinach, kale, broccoli), red and orange (tomatoes, carrots, red peppers, sweet potatoes), and starchy vegetables (green peas, potatoes, corn). Include peas, beans and other veggies such as zucchine, mushrooms, cabbage, cauliflower, and onions. Raw or cooked, fresh, frozen, dried, or canned, they all count. 

Fruits Requirement per Day

image: LifeHack

All adults, including male adults, 30 years and below, should have two cups of fruit per day. For women of more than 30 years old, should stick with 1-½ cups. For the use of fruit requirement, a cup will mean a small apple, a medium pear, a large banana, ½ cup of dried fruit, or 8 large strawberries. If you are more active, you should eat more because you are burning more calories. Fruits are rich in nutrients that most people do not get enough such as vitamin C, fiber, potassium, and folic acid.

Water

image: Everyday Health

Keep hydrated – always – by drinking water. Drinking at least 1 glass of water with and between every meal. Whether it is hot or cold day, or especially when you are pregnant. Drink before workouts, every 10 to 20 minutes during exercises, depending on the weather and how much you sweat. Also, drink water within 30 minutes after workouts. Another glass of water if you feel you want a snack.

Alcohol Intake

image: Diabetes UK

You may enjoy a sip of alcohol why not but moderation is the key – always. A single drink for women and a couple for men. A drink means a 5-oz of wine, a 12-oz of beer, or 1.5-oz of liquor. Anything that is beyond this single “drink” will freeze the potential benefits and calories will accumulate. Alcohol can damage your liver, heart, kidneys, and hurt your child if you are pregnant.  Taking more than 4 drinks every day or 14 drinks every week for men, or 3 drinks every per day for women will bring damaging health problems.

Sitting Time

image: Medium

Even if you do a one-hour per day for 7 days a week, this will not undo the unhealthy impact of sitting for the whole day. As you remain sitting for longer hours, metabolism slows down, hence you burn less calories. Muscles and joints will be constrained, and your back will hurt. Health professionals recommend getting up every 30 minutes. Stretch or take a short walk. This will help you hold on those benefits that you gain from the gym, exercise, and possible live healthy and longer.

Taking Steps

image: VicHealth

Some experts recommend to take 10,000 steps each day to improve health and moods. It’s no trick, not even magic to it. Anywhere from 4,000 to 18,000 steps will be good for you. Should it be intensed? No, just make sure that you are getting moderate activity each day. You can consult your doctor or healthcare professional about how much activity should be beneficial for you. There is a smartphone app or fitness tracker that can help you meet your targets and weight loss goals.

Exercise Time

image MomJunction

Get at least 30 minutes every day for at least 5 days a week of moderate exercise. Remember, your heart is pumping and lungs are working. Walking or gardening will do. Or, you may spread your activity our over the week and even during the day as long as you are on it for at least 10 minutes. Just be sure that you are using all your major muscles to keep them strong. Muscles will help burn more calories than fat.

Sleep Time

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Adults needs at least between 7 and 9 hours of sleep each night. Our human bodies use this particular time to repair tissues, produce hormones, and develop muscle. Our brain uses this time to process the information and learning each day into memories. This means that when we do not get enough sleep will make us hungrier and use junk foods more attractive. Although it helps taking a nap if you have not slept at night, but you cannot actually make up what you have lost or missed during a night’s sleep.

Zero Cigarettes

image: CNN

Yes, if you want to be healthy and lose weight, avoid smoking. Smoking is proven to cause more deaths compared to HIV, abused drug use, and car accidents combined.  Whether you are a “social” or “light” smoker does not excuse anyone. Still it is not okay. This can cause signs of heart diseases and other health problems. You can ask your doctor how the use of nicotine gum may help you to control your appetite while quitting smoking.

Screen Time

image: Center on Media & Child Health

Whether it is school- or work-related reasons, limit yourself to two hours per day. Spending too much time focusing to gadget or any device may result to an unhealthy condition known as “text neck.” This can cause neck, shoulder, and back pain. Spending using in the bedroom at night can mess up with your sleep, while using it during the day can make you less active and distracted. Some research shows that spending too long with screens can cause brain damage.

Check on your numbers. Review your lifestyle. Are you gaining or losing weight?

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