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Say Goodbye to Obesity

A Healthy Weight

To achieve a healthy body, one does not need to aim at only one single body shape and size. In fact, a range of body shapes and sizes can be considered healthy. The body mass index (BMI) is a measurement that shows if your weight meets the healthy standard. It is the most commonly used method to determine if your weight falls into the moderate range. The way to calculate your BMI is as follows:

BMI=Weight (in kg)/Height (in metre square)

A BMI higher than or equals to 25 - obese

A BMI between 23 and 24.9 - overweight

A BMI between 18.5 and 22.9 - moderate

A BMI lower than 18.5 - underweight

Being overweight increase the burden to your body and negatively affects your internal bodily functions. If you are overweight, your chance of suffering from the following illnesses increases:

High blood pressure (hypertension) and stroke

The rise of cholesterol and blood lipids (triglycerides)

Heart disease

Colon and prostate cancer

Knee and ankle pain; arthritis

Gallstones

Hernia

Sexual dysfunction

Varicose veins

Some men gain weight more easily due to genetic factors, but the major cause of obesity is in fact related to the environment and personal habits. Readily accessible and cheap food that is high in fat and sugar, as well as physical inactivity, are the key attributing factors of the drastically increasing number of cases of obesity and huge waistlines in men.

Although the genetic factor of obesity cannot be eliminated, you can make changes to your current lifestyle, such as exercising more and maintaining a healthy diet.

Here are some tips for a healthy lifestyle:

Exercise more at home and in the office

Get into the habit of exercising in your daily life

Adjust your diet:

  • Eat and drink on time.
  • Avoid eating before bedtime.
  • Eat slowly, and only a mouthful each time. Chew your food well before swallowing.
  • Control your portion carefully. Stop eating when you start feeling full.
  • Eat only during regular mealtimes. Avoid eating while working or watching TV.
  • Choose your snacks wisely. When you need a snack, take fruit as an alternative to chocolate, crisps and other deep-fried food.
  • Choose low-fat food. Drink water rather than other drinks.