Overweight and obesity occur when there is an excess of body fat or an unhealthy distribution of fat. Excess weight not only affects your appearance but also significantly increases the risk of serious health complications. It can put extra pressure on your bones and organs, cause hormonal and metabolic changes, and increase inflammation in the body.

How to Determine If You Are Overweight or Obese?

One way to assess whether you are underweight, normal weight, overweight, or obese is by calculating your Body Mass Index (BMI).

BMI Calculation Formula

BMI = weight (kg) ÷ (height (m) x height (m)).

BMI Assessment Information

• Underweight: BMI less than 18.5

• Normal weight: BMI between 18.5 and 24.9

• Overweight: BMI between 25.0 and 29.9

• Obesity: BMI higher than 30

If your BMI indicates that you are overweight or obese, you should consider making efforts to lose weight.

Benefits of Weight Loss

If your BMI falls within the normal range, there’s no need to lose weight. However, if your BMI shows that you are overweight or obese, losing weight can offer significant health benefits, including:

• Reduced joint pain

• Lowered risk of certain cancers

• Decreased risk of diabetes, heart disease, and stroke

• Reduced osteoarthritis (joint inflammation) symptoms

• Better management of blood sugar and cholesterol levels

• Improved body mobility

• Lowered high blood pressure

• Restored quality of sleep

• Reduced stress

• Increased self-confidence, energy, and improved mood

• Enhanced sex life quality

Losing Weight the Healthy Way

If weight loss were easy, fewer people would struggle with being overweight or obese. Unfortunately, it is a challenge for most people, and while trendy diets abound, many can have negative impacts on your overall health. Here are some healthy methods to help you lose weight:

Reducing Carbohydrate Intake 

A quick and healthy way to lose weight is by reducing your intake of sugar and starch (carbohydrates). Adopting a low-carb diet, replacing processed carbs with whole grains, can significantly reduce your appetite. Whole grains can make you feel full longer, leading you to eat fewer calories and utilize stored fat for energy.

Research suggests that a low-carb diet can suppress appetite, which naturally reduces calorie intake and makes weight loss easier to maintain over time.

Eating Protein, Healthy Fats, and Vegetables

To lose weight healthily, balance your plate with lean proteins, healthy fats, vegetables, and complex carbohydrates. Eating adequate protein helps increase muscle mass, which boosts metabolism and supports weight loss. You can find protein in red meat, fish, eggs, and plant-based sources like nuts, legumes, and soy.

Don’t shy away from consuming fats, just make sure they’re the healthy kinds, such as those from avocados, olive oil, nuts, and seeds.

Be Active

Exercise is crucial for overall health and plays a key role in weight loss. Incorporating weightlifting into your routine can help you burn calories while boosting your metabolism.

Try to include weightlifting in your cardio workouts 3 to 4 times a week to maximize calorie burn. Additionally, being more active throughout the day helps increase calorie expenditure. Small changes, like opting for stairs instead of the elevator, can make a difference.

If, despite dieting and exercising, your weight doesn’t decrease, consider consulting a doctor to identify any issues with your diet or exercise patterns. Avoid extremely restrictive diets, as they can cause health risks.

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