New Year Resolutions
Yes, it is that time again. Many of you are now either trying to lose the Christmas pounds that you put on or are embarking on a new fitness regime. To help you balance your goals in a realistic manner it might be helpful to calculate your current weight level and know your ideal weight goal.
To calculate your BMI (Body Mass Index) is not enough as it does not take into account body shape and muscle mass. For example, the BMI of many rugby players indicates they are obese - however, they are in superb shape, with great fitness but a high muscle mass.
It is important to also calculate your Hip To Waist Ratio. Research suggests that increased fat and weight around the waist involves more risk to lifestyle related diseases such as diabetes and heart disease. This Ratio varies for men and women due to the differences in shapes.
To Calculate Your BMI:
Weight in Lbs ÷ (Height in Inches)2 then Multiply this answer by 703 - this answer is your BMI.
Weight in Kgs ÷ (Height in metres)2 - this answer is your BMI.
The ideal BMI ratio should be 18.5 - 25.
You are considered overweight from 25 - 30 and obese from 30 - 35 and very obese from 35 - 40.
To Calculate Your Hip to Waist Ratio:
Measurement of waist ÷ Measurement of hips
For men the ideal is less than 0.95 and for women the ideal is less than 0.8
It is recommended that you lose weight if your measurement is greater than 1.0 for men and for women if it is greater than 0.9 and if you are 'apple' shaped.
Now before you embark on a mad diet just remember that often losing weight is all about making good food choices and adding some exercise into your life (even fast walking is better than sitting at a desk).
We recommend to some patients that they may find the app MyFitnessPal useful. This is a simple to use calorie counter and also takes into account how much exercise you do in the calculations for your daily intake. It is available on itunes and for smart phones so is great for those of you with busy lives.
However you choose to keep yourself well and healthy, we wish you good luck in attaining your goals and remember sometimes less is more and just a simple food choice change makes a huge difference. We do not recommend dieting per se as it leads to weight loss and gain - a balanced, sensible change here and there often is longer lasting and more effective.