Our expert says:
Your present BMI = 30,1 which is in the obese category. To get back to the normal range you would need to weigh 54 kg (with a BMI of 25). For an ideal BMI of 22 you would need to weigh 48 kg. Now in both cases you would have to lose a lot of weight (11 and 17 kg respectively), so I would encourage you to first try to lose those first 11 kg which will already make a great difference to your life. Once you have reached your first target you can slowly lose the other 6 kg. The use of a low-fat, low-GI diet with a reduced energy content is an excellent idea for weightloss. If you find it difficult to sort out this type of diet you should consult a clinical dietitian (visit the Association for Dietetics in SA Website at: www.adsa.org.za and click on "Find a Dietitian" to find a dietitian in your area), to guide you through the initial stages until you are confident about using the diet. You will certainly not be missing out on essential nutrients as you will not be cutting out any of the essential food groups. You are also quite correct that this is a lifestyle change - the entire family will actually benefit. Foods like spaghetti bolognaise, chicken a la king and beef stroganoff are perfectly acceptable, BUT you will have to learn how to prepare these dishes with as little fat as possible (for example when making the bolognaise- use the leanest mince you can buy, use only 1 teaspoon of oil to fry up the onions and the meat in a non-stick pan, add plenty of tomatoes, sweet peppers and carrots to the meat to 'dilute' it and have a small portion on spaghetti made from Durum wheat). Just keep in mind that you need to reduce your portions in addition to changing to low-fat, low-GI. Do this gradually so that your system can get used to eating smaller, but more satiating meals. As regards exercise you need to decide if you can go for brisk walks or if you would prefer skipping? Both are excellent aerobic exercises which can be done at home. Exercise for 30 min every day and you will see the difference. Also start gradually and increase how far and fast you walk or how long and fast you skip.
Take things one step at a time.
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