Obesity is a complex, multi-factorial condition
characterized by excess body fat. People whose Body Mass Index is more than 27.5kg/m2 is obese. It is a chronic disorder that essentially requires
perpetual care, support and follow up. 400 million adults worldwide were obese in 2005.
If no remedial action taken, the number is expected to
surge to 700 million in 2015 (Source: WHO). Excessive weight will increase the risk of
DEATH. The risk progressively increases with BMI
higher than 23 kg/m2 (for Asian) and 25kg/m2 (for Caucasian).
Body Mass Index (BMI) = Weight in kg / (Height x Height) in meter
Normal BMI is 18.5-22.9 kg/m2. You need to lose weight if your BMI is higher than 23 kg/m2 (for Asian) and 25kg/m2 (for Caucasian). Obesity is the gateway to chronic diseases.
Classification BMI (kg/ m2) Risk of
co-morbidities
Underweight <18.5 Low (but increased risk of other clinical
problems)
Normal 18.5
- 22.9 Increasing but
acceptable risk
Overweight ≥
23 You have high risk of
morbidities. You must lose weight IMMEDIATELY.
Pre-Obese 23.0
- 27.4 Increased risk
Obese I 27.5
- 34.9 High Risk
Obese II 35.0
- 39.9 Very High Risk
Obese III ≥
40.0 Extremely High Risk
Waist Circumference (WC)
Waist Circumference (WC) measurement is
simple, reliable, and correlates well with abdominal fat content which cannot
be measured by BMI. WC is also an independent risk factor for cardiovascular
diseases.
It is most useful in individuals who are in
the normal and overweight categories of the BMI.
If BMI > 35kg/m2 – It is unnecessary to
measure WC as it loses its predictive value.
You are overweight if your WC is more than
90cm (for male) or 80cm (for female), even though your BMI might be normal.
ANGELINE'S FORMULA TO STAY HEALTHY & SLIM
Angel's Health Code- SWEET
1. Sleep
Sleep before 11pm, the latest by12am. Sleep at least 6-8 hours. This is the time for our organs of detoxification system, such as liver, kidney, gallbladder & lung to clean off toxins from our body. To optimize this function, you need to be in the deep sleep stage under sleeping cycle.
2. Water
Water is essential for all energy production, temperature regulation, waste elimination, all cell processes in the body. Adults should drink about 3L of plain water per day. Thirst is not an accurate measure of body's water requirement. Age & environment will alter the thirst feeling. Therefore, a quantitative schedule must be followed to adequately hydrate the body. Drink 1 glass (300ml) per hour, approximately 10 glass per day.
3. Eat
Eat 3 main meals per day, EAT ON TIME : Breakfast 6am-10am, Lunch 12pm-2pm, Dinner 6pm-9pm. This is important to maintain Basal Metabolic Rate (BMR). Daily calorie need for a normal female adult (non-athlete) is 1200-1500 calories, for normal male adlut (non-athlete) is 1500-1800 calories. Do not consume less than 1200 calories per day! It will reduce the BMR, which make your body even easier to store fat & gain weight! You must eat! Eat every food groups (carbohydrates, protein, fat) but in proper ratio and healthy cooking method. Omitting any one of the food groups will cause nutrient deficiency. So please don't take those extremely low calories diet which omit carbohydrate / protein. Eat 50% alkaline forming food (most fruits, green vegetables, peas, beans, lentils, spices, herbs, seeds & nuts) and 50% acidic forming foods (meat, fish, poultry, eggs, dairy products, grains, cereals & legumes) to maintain blood pH at 7.4, slightly alkaline. Please refer to my Angel's Balance Diet Ratio (Carbs 25%, Protein 25%, Vegetable+ fruits 50%) below as a guideline.
4. Exercise
Keep active always! Exercise for at least 30mins everyday to prevent weight gain. For those who need to lose weight, at least 60-90 minutes a day of exercise is required. Exercise need to be continuous. Stopping every 5 minutes will not give obvious results. Choose cardio or aerobic exercises (e.g. aerobic dance, running, bicycling, swimming, skipping, step up, stair master etc) to lose weight, weight-bearing exercise is for muscle toning. Please at least give yourself 30mins a day to exercise. If you don't even have 30mins for yourself, it's quite sad...Love yourself, love your health ya.. :)
5. Toxin out
Our body drains out toxin from body through bowel, sweat & urine. Make sure to maintain a smooth normal bowel movement (at least once a day), exercise to sweat out & don't hold the feeling of going to toilet. We need to clean off the acidic toxin from our body to maintain a normal blood pH at 7.35-7.45, which is slightly alkaline. Blood is the root of everything! Be alkaline, or die.
*This is just a brief summarize from my 6 years study and practicing as a nutritionist. It's actually involved very detail, complicated biological sciences behind each point. Contact me if you wish to know deeper. Hope my blog is helping everyone all over the world.
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| Angel's Health Code- SWEET, remember ya :) |
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| Angel's Balance Diet Ratio. This picture is the real picture of what I cook for myself as lunch today :) |
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| Eat 50% alkaline forming food and 50% acidic forming food daily to maintain proper blood pH of 7.4 |
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