Most of us know what obesity is but just to reiterate, it's a condition where excess body fat has accumulated to an extent that is likely to become detrimental to health. Body Mass Index (BMI) is a measure of overweight and obesity and is calculated as follows:
- Measure your height in Metres (eg 183cm = 1.83m)
- Measure your weight in Kg
- Square your height (multiply height x height) = x
- Divide your weight by x
- A BMI of less than 18 = under weight.
- A BMI of less than 18.5 indicates you are thin for your height.
- A BMI between 18.6 and 24.9 indicates you are at a healthy weight.
- A BMI between 25 and 29.9 = overweight for your height.
- A BMI of 30 or greater = obesity.
If you are obese, consider consulting doctor but first you need to understand why you're overweight.
Obesity can be caused by a number of reasons, unfortunately some of these are medical and beyond the scope of this article, however the majority of cases are due to over-eating. The majority of literature on the subject talks about the changing our lifestyle, start exercising now, eat healthier foods and eat regularly, avoid food and drink that is high in sugar and or saturated fats and drink plenty or water. Eat plant-based products such as fruit, vegetables and whole grains. We all know these things. So why is it so hard to do?
Losing weight must start with the mind. We need to recognize that over-eating is simply a bad habit. Understanding this is the first step in the right direction. It's easy to admit that we have bad habits, how do we break the habit, now that's the hard part.
Habits are formed as part of a loop called "The Habit Loop"
1. A situation arises that causes a CRAVING (eg stress at work or at home with the kids)
2. We as humans then give in to the CRAVING (eg we go and eat something we love)
3. We get a reward that makes us feel good (our favorite food makes us feel good)
SITUATION - CRAVING - REWARD this is the habit loop
As this behavior carries on, it becomes "in-grained" so much so that it has now become a habit and now we can't break it. What we need to do is to avoid the situation that stimulates the craving.
However sometimes this isn't so easy and we need some help.
Another important step in breaking a habit is the setting of small achievable goals along the journey, like milestones.
If our objective is to lose weight the small consistent goals of a kilo or two per week will help motivate us and we'll keep going because we can see that success is being achieved and our reward has changed. We get excited and motivated and eventually within about 30 days, the habit is completely broken..
What if you could, all on your own, start achieving some of these small goals that would help to kick-start the habit breaking process. Would you be happy if you dropped 1-2 kg in the first week or so, would this motivate you to keep going... Of course it would and then you'd be able to cope with those situations that caused you to satisfy your craving in the past. Why... because the reward you received from eating food has now been replaced with the reward you get from losing your excess weight. The habit loop has changed.
The hardest part with getting started is changing the reward within the habit loop however I'm offering a product that will make it easy for you to create a new reward.
Click here to see product that can help you lose the initial weight which will help you see your new reward which in turn will change your habit loop.
This really is up to you, however these products make it much easier to begin.
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