Understanding Obesity and Healthy Weight Management

1 Why do people need to lose weight

Losing weight is important for maintaining good health When the body has too much fat it puts extra pressure on organs and can lead to various health problems Losing weight is not just about appearance but also helps to

•      Reduce the risk of diseases like heart disease high blood pressure and diabetes

•      Improve physical fitness and energy levels

•      Enhance sleep mood and mental health

•      Increase confidence and overall quality of life

2 How to determine if someone is overweight or obese

The most common method is BMI which stands for Body Mass Index The formula is

BMI equals weight in kilograms divided by height in meters squared

For example if your height is 160 cm and weight is 60 kg

BMI equals 60 divided by 1 point 6 times 1 point 6 equals 23 point 44

BMI classification

•      Less than 18 point 5 underweight

•      18 point 5 to 23 point 9 normal

•      24 point 0 to 27 point 9 overweight

•      28 point 0 or more obese

Note BMI is not accurate for athletes children or elderly people

3 How to know your ideal weight

There is a general formula for ideal body weight

For women

Ideal weight equals height in cm minus 70 multiplied by 0 point 6

For example if your height is 160 cm

Ideal weight equals 160 minus 70 times 0 point 6 equals 54 kg

So your ideal weight is around 52 to 55 kg depending on your body fat bone size and muscle mass

4 How to calculate your Basal Metabolic Rate BMR

BMR is the number of calories your body needs to function at rest The most common formula is the Harris Benedict Equation

For women

BMR equals 655 plus 9 point 6 times weight in kg plus 1 point 8 times height in cm minus 4 point 7 times age

Example

If you are 26 years old weigh 60 kg and are 160 cm tall

BMR equals 655 plus 576 plus 288 minus 122 point 2 equals about 1397 kcal

This means your body needs about 1397 calories a day just to survive without any physical activity If you have low activity your total daily calories might be between 1600 and 1800

5 What are the risks of obesity and what diseases can it cause

Obesity is a chronic condition that can lead to many health problems

•      Metabolic diseases such as type 2 diabetes high cholesterol and insulin resistance

•      Cardiovascular problems like high blood pressure heart disease and stroke

•      Hormonal disorders such as polycystic ovary syndrome irregular menstruation and fertility issues

•      Breathing problems such as sleep apnea and shortness of breath

•      Joint and bone issues including knee pain lower back strain and weaker bones

•      Mental health challenges including anxiety low self esteem and depression