Christine Michael - How to Lose Weight

Measure your waist

To measure your waist, keep the tape measure flat and hold it firmly but not too tightly against your skin. The place to measure is the midpoint between the bottom of the ribs and the top of the hip bone, about 2.5 cm (1 in) above the navel.

Check the table below to see how healthy your waist measurement is. If your BMI is in the normal range but your waist is in the ‘increased risk’ category, it would be a good idea to lose some weight to slim your waist and stomach.

Going pear-shaped is not bad news for ur health.

Note: Asian people with ‘apple’–shaped waists have been found to be at higher risk of developing health problems than other groups. Asian men with a waist measurement of 90 cm (36 in) or more, and Asian women whose waist is in excess of 80 cm (32 in) are in the ‘high risk’ group.

Does your waist shape up?

The Ashwell Shape Chart (opposite) was developed by leading nutritionist Dr Margaret Ashwell and is an at–a-glance way of checking whether your shape, as determined by your waist and your height, is in a healthy range or not. To use the chart, just read off your height in a horizontal line and your waist measurement in a vertical line. The point where the two lines meet is where your shape is on the chart.

Apple shapes

Fat seems to be more easily lost from ‘apple’ shapes than from ‘pears’, and this could help to explain why men often seem to slim more quickly than women. Being stressed stimulates production of the hormone cortisol, which is known to play a part in distributing stored fat in the central abdominal area, and this could contribute to an ‘apple’ shape. Fat stored in the central area is found deep down in the region of the stomach, while fat on the hips, thighs and bottom is stored nearer the surface of the skin. This can give it the ‘orange peel’ texture known as cellulite, so it is a small consolation that while it may not look attractive, it is less harmful to health than central abdominal fat.

Quick measures

If you can pinch more than an inch of fat at the back of your upper arm or at your midriff, you’re probably overweight.

Another method is to divide your hip measurement by your waist measurement: if the result is less than 1, you are a ‘pear’; if it’s more than 1, you are an ‘apple’.

If your waist measurement is less than half your height, your shape is likely to be in the ‘OK’ healthy range.

want to know more?

Take it to the next level. . .

Your weight and health 22

Cellulite 113

Assessing your fitness level 149

Increasing exercise 134

Other sources

Gyms and health spas may offer body composition tests which tell you the percentage of body fat, water and lean tissue in your body.

Book in for a lifestyle ‘MOT’ at your local surgery to test for weight-related conditions.

Invest in the latest bathroom scales that measure BMI and body fat percentage as well as your weight.

Join a fitness class to tone up troublesome areas such as your stomach, bottom and thighs.

For books on fitness training and exercise.

For more on the Ashwell Shape Chart, see www.ashwell.uk.com

Taking care of your weight is one of the most important things that you can do to maximize your chances of living a long and healthy life. The good news is that if you are overweight, you don’t need to slim down to a ‘perfect’ size in order to reap the health benefits – every pound that you lose can help, which is great motivation to get started.

Carrying excess weight means increasing the risk of health problems, either as a direct result of being heavier or from the likelihood of developing diseases in later life. Being aware of this is the first step to feeling more in control of your weight and your health.

must know

Stop smoking

Smoking is a bigger hazard to health than being overweight, yet some people - especially women - smoke to help keep their weight down. Giving up smoking does not mean you will automatically put on weight but weight gains of 1.8–3.2 kg (4–7 lb) are common; this seems to be because food tastes better and people snack more rather than any physiological reason. Trying to stop smoking and lose weight at the same time is a big job. Tackle smoking first, aiming to minimize any weight gain by eating healthily and being as active as possible – and then make your weight a priority.

Awareness, not worry

Good health would be top of most people’s list of ingredients for a happy life, and in an ideal world, we would choose to avoid illness and disability if we possibly could. In the real world, of course, we have to play with the cards that life deals us, and many of the factors that determine our long-term health are beyond our control.

However, that does not mean that we should not try to change the odds in our favour whenever we can do so. The overwhelming evidence, from scientific research that has been carried out around the world, is that managing our weight is one of the optimum ways to give ourselves the best possible chance of living a long, healthy and active life.

Consumer studies suggest, however, that improving their health is not always the main reason why people start a diet or fitness regime. About half of slimmers, especially younger ones, say that they want to lose weight in order to look better in clothes, or for a special occasion such as a forthcoming holiday or wedding. And that’s absolutely fine!

It is fantastic to know that you look your best, and to be able to wear whatever you want and to enjoy looking at your holiday photos instead of dreading them.

All too often, for health to become the main motivator to embark on a slimming regime it takes a crisis: perhaps your doctor warns that your blood pressure is too high, or recommends you lose weight before trying for a baby, or you find that you are increasingly breathless and uncomfortable.

But health can be a positive motivator as well as a cause of fear and worry. Skim through this section, and you will see that while some of the health implications of being overweight are serious, it does not take a massive weight loss to reduce your risk of developing problems, or to improve symptoms that might be bothering you already. If you only have a little weight to lose, knowing that you are benefitting your health by reaching and maintaining your target weight can be a deep source of satisfaction – in addition to the joys of shopping for smaller clothes.