Ask Your Pharmacist – Weight Management
A CAPSULAR MOMENT
Weight Management
By David Bodunde, Rph
Weight management is maintaining a healthy weight. It does not mean losing weight to look like a fashion model. What it means is keeping your body weight within a range that will not endanger your present or future health.
Weight measurement
There are standards set by the World Health Organization and it involves using two measures for determining healthy weight. These standards are adhered to by Health Canada.
BMI
BMI or Body Mass Index is a number that compares your weight to your height. A healthy BMI ranges between 18.5 and 24.9, while anything under 18.5 is considered underweight. If your BMI is between 25 and 29.9 you might be considered overweight, depending on your age and muscular status. If it is over 30, you have joined 23% of Canadians who are considered obese.
WC
WC or waist conference is a body measurement that reflects abdominal obesity. A woman with a waist circumference of more than 35 inches or a man with a measurement of over 40 inches has too much fat around their abdominal organs.
What’s the fuss about weight?
The health concerns related to obesity are cause for concern. The higher your BMI measurement, the greater your risk of developing many diseases associated with excess weight and or dying of weight related conditions. Excess weight is the number one cause of Type 2 diabetes and a high risk factor for developing heart disease, high blood pressure, gall bladder problems and some forms of cancer.
How do we get overweight?
Think back to the age of our grandparents or great grandparents. What did they do and eat? For one thing, there were fewer machines to do the works for us. Laundry was done by hand and walking was a major form of transportation. There was less food, but it was healthier, and there was little or no leisure time. Today, everyone owns a car, a washing machine and a TV. Processed high-fat convenience foods were introduced to our diets and we welcomed them with open mouths. Much of our time is spent sitting in front of a screen and the only form of exercise done by children is operating the TV remote or the controller of their play station. It is a fact that that our lifestyles have changed considerably and so has our weight.
How do I manage my weight?
The first step you should take is find out if your weight is unhealthy. Have a talk with your doctor about your BMI and WC measurements and any personal health concerns that you may have. Discuss the necessary lifestyle changes that will allow you to effectively control your weight. In most cases, the following modifications to your everyday habits can help you achieve a healthy weight.
Eat healthy
Don’t starve yourself in a bid to lose weight. You still need to eat three meals a day. You just need to be more aware of what you are eating. Depending on your height and weight, your necessary calorie intake will change. Eat slower and don’t overeat. Avoid junk food and fast food along with foods high in fat and sugar and replace these with healthy foods. Increase your intake of fruit and vegetables and high fibre whole grain foods.
Choose leaner meats, chicken and fish as well as low fat dairy products. Reduce your alcohol consumption and drink plenty of water. Following the Canada Food guide is an excellent way to modify your eating habits.
Change your shopping and cooking habits- Don’t shop when you are hungry. This will help reduce your impulse buying of snack foods. Develop healthy cooking habits such as: draining off excess fat from meats, basting with wine or marinade instead of meat drippings, cutting off all fats from meat, removing skins from chicken and turkey, broiling instead of frying food and serving smaller portions of fatty dishes and larger portions of non-fatty dishes.
Get active
Exercise is an important factor in both your weight and your health in general. It doesn’t take much time to become more active. An hour of activity each day will help reduce excess weight. Considering that most people are awake between 15 to 19 hours a day, an hour doesn’t seem like very much. Even better, your hour of activity doesn’t have to be all at once it can be in 10-minute segments. Walking is one of the best and most enjoyable forms of exercise that you can do. Housekeeping, yard work and many other active tasks can also help you manage your weight.
Set realistic goals
Focus on your behaviours not the numbers on the scale. Everyone will lose weight at a different pace. Concentrate your goals on developing new healthy habits that revolve around nutrition and exercise. Once you manage your new habits, you are well on the way to achieving a leaner and healthier body.
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To speak with David Bodunde, Rph in person, visit the Manitouwadge Pharmacy, Unit 2, Hallmarket Square in Manitouwadge or call 826.3888
<>i>The opinions expressed on OntarioNewsNorth.com and by David Bodunde,Rph are published for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for professional medical advice, diagnosis and treatment. Please consult a local physician or other health care professional for your specific health care and/or medical needs or concerns.
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