Heart disease is the main cause of death in both men and woman in the US even though many of the causes of heart disease can be prevented. Being overweight or obese is one risk factor of heart disease that is preventable. In America, obesity is running rampant and it is estimated that by 2018, 43% of Americans will be obese. Not only is obesity a risk factor for many diseases such as heart disease, diabetes and cancer, but it is expensive too. It is estimated that the average obese patient in 2018 will spend $8,315 in medical bills each year compared to $5,855 for a person of a healthy weight. It is time for Americans to get their weight under control for their health and their wallet. In the previous three articles of this series we looked at quitting smoking, exercise and eating a healthy diet as ways to prevent heart disease. In this article we will look at maintaining a healthy weight.
What is a Heart-Healthy Weight?
Before you can begin maintaining a healthy weight you need to know what a healthy weight is for your gender and height. Check this Healthy Weight Chart to determine your healthy weight. People who are 30 pounds over their maximum healthy weight are considered obese. If you are over the maximum weight for your height, consider a weight loss program so you can lower your weight back to the healthy range.
Another way to determine a healthy weight is to figure your Body Mass Index (BMI). To do this, you must divide your weight by your height in inches squared. Then you multiply the answer by 703. Example: You weigh 160 pounds and are 67 inches tall. Divide 160 by 67x67 to get .036. Multiply .036 by 703 to get your BMI of 25.3. A BMI over 25 is considered to be overweight and over 30 is considered to be obese. If the chart or your BMI determine you are overweight or obese, talk to your doctor about safe ways to lose weight.
Maintaining a Healthy Weight
Eating healthy is the best way to maintain a healthy weight. Skip sugary sodas, high calorie lattes and cappuccinos and greasy, fatty fries, burgers and chips. Instead, focus on eating lean meats like chicken or turkey, eat 5-10 servings a day of fruits and vegetables and eat low-fat dairy products like skim milk and yogurt. Avoid unhealthy saturated and trans fats and high sodium foods. There are plenty of satisfying, good tasting foods a person can eat that will not pack on the pounds. Also consider beginning an exercise program to turn fat into lean muscle and burn calories.
There are many benefits to maintaining a healthy weight. It lowers your risk of heart disease and diabetes, lowers your risk of many cancers, gives you more energy and stamina and helps you feel better mentally as well. Do yourself a favor and work to maintain a heart-healthy weight.
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