The best way to lose weight is to take it slow and make small changes to your diet and lifestyle.
Today, people recognize that losing weight is not as simple as eating less and moving more. Many things can affect our weight, some of which are out of our control, such as our age, genes and certain health conditions. Following a healthy diet and staying active can have a positive impact on your health, regardless of your weight.
If your BMI is between 25 and 30, our advice is to lose weight slowly. Losing weight gradually means you are more likely to keep it off and maintain a healthy weight. Your goal should be to lose 5-10% of your current weight or about 0.5 kilograms per week. This can be achieved by eating fewer calories and being more active than usual.
How can I lose weight safely?
Start by aiming to lose 5-10% of your current weight.
Aim to lose about 0.5 kg (1 lb) per week.
Lose weight gradually by eating fewer calories than usual and exercising more every day.
Why does my goal of losing 5% or 10% of my body weight seem like such a small amount?
Losing just 5-10% of your body weight has many health benefits. You can see improvements in blood pressure, cholesterol and blood sugar. This can reduce your risk of developing the following diseases:
High blood pressure
Heart disease
Stroke
Diabetes
Certain cancers.
How do I know if I need to lose weight?
You can find out if you are overweight by calculating your Body Mass Index (BMI). Your BMI uses your height and weight to figure out if you are at a healthy weight.
A BMI in the overweight or obese category puts you at increased risk for health problems like heart disease and diabetes.
Normal or healthy weight = BMI of 18.5 to 24.9.
Overweight = BMI of 25 to 29.9.
Obese = BMI of 30 or higher.
You can also check your waistline to make sure you are not carrying too much weight. Excess belly fat can increase the risk of health problems.
How to Measure Your Waistline
Find your waist.
Use your fingers to feel the bottom of your ribs and the top of your hip bones; your waist is located between these two points, usually where your belly button is.
Measure your waist
Wrap the tape measure around bare skin or a lightweight T-shirt.
Make sure the tape fits snugly but doesn’t compress your skin.
Relax, exhale and measure your waistline.
Healthy waist measurement
Men = less than 94 centimeters (37 inches)
Women = less than 80 cm (32 inches)
