This age old saying is appreciated by most in their illness and in today’s jet age we are losing this precious health to lifestyle diseases like Diabetes, Hypertension, Dyslipidemia, CAD, Cancers etc. It’s only after falling sick we realize the importance of prevention.
Most of us want to shed kilos to look good. We struggle with fat and go on crash diets and high intensity workouts with our weight constantly yo-yoing. Contrary to the common belief it’s much easier to maintain a good lifestyle and a healthy body. The trick is to shift the focus from looking like glam world celebrities to simply being fit.
BMI or BODY MASS INDEX is an ideal monitor for watching and maintaining weight. The body mass index (BMI) or Queenlet index is a value derived from the weight and height of an individual. The BMI is defined as the body weight in kilograms, divided by the square of height in meters and is universally expressed in units of kg/m2. The BMI quantifies the amount of tissue mass (muscle, fat, and bone) in an individual, and then categorize that person as underweight, normal weight, overweight, or obese based on that value. For Indians, the normal BMI range is from 18 to 24 kg/m2, since inherently we have more fat stores in our bodies. Less than 18 is under nourishment and above 24 is over nourishment that can lead to higher risk of lifestyle diseases.
So as long as BMI is maintained within range with a good diet and regular exercise there’s no need to for size 0 or V shaped bodies. Slow sustained weight-loss and carrying on with healthy habits will do the trick, keep us active and morbidity free.
- Don’t skip breakfast
- Drink 2-3 liters of water
- Avoid late and heavy dinner
- One portion of fruit before 6 pm and one portion of salad before meals is a must
- Avoid bottled/ canned beverages
- 50 mins of exercise at least 5 days a week to keep body mind and soul in sync.