Posts Tagged ‘statistics on obesity’

How to change bad eating habits for weight loss success

Posted on: July 17th, 2013 by Hayley James No Comments

ID-100112565Did you know that obese people doubled in number since 1980? That at least 2.8 million people die each year because of being overweight or obese leading to various complications and illnesses?

If obesity is preventable, why have we reached these numbers?

Well, some of the known culprits are:

  • Habits
  • Lifestyle
  • lack of exercise
  • mindset

For this article, I would like to focus on habits—our bad eating habits. For then again, we may say, it doesn't seem difficult to change our unhealthy eating habits. But I am making a safe bet that it can be one of the hardest things we have to do if we want to lose weight. After all, these habits did not grow on us overnight. It took us years to form them and became deeply ingrained within us that we do it on autopilot.

So will it also take you years to change these bad eating habits? I won't say no but I would certainly say if you don't start now—you will never get anywhere. Know that anything is possible when we you really put your heart and mind to it. Be patient.

Here are some strategies to change your bad eating habits:

  • Do it NOW and do it small

    There's no right timing to change your bad eating habits but NOW. Do not just plan to change your eating habits. Decide to do it and start small.

    Why take small steps when you will probably be tempted to want to see the results immediately? You see, taking baby steps may not seem ideal for you but it is your best chance for success. As you go through these small transformations and notice your successes, you will be encouraged to keep going. So if you want long lasting results, you need to play the long haul.

    And yes, try not to break the pattern for at least 21 days to a month. That's how long it will take to form new habits—your healthy eating habits.

  • Sleep

    Here's another habit that we have developed through the years—our sleeping habits. Studies show that there is a great connection between your sleeping habits with your losing weight. When you lack sleep, you produce hormones that increase your appetite and hormones that decrease the feeling of fullness.

    When these hormones take over, it may be doubly difficult for you to win over the practice of healthy eating habits. Your brain may cause you to crave for foods that will sabotage your efforts like sugar and refined carbohydrates.

    So, you might as well get a good night sleep if you want to develop good eating habits.

  • Make a Plan and write it down

    This is the missing ingredient that's why people fail. Even businesses fail without a plan. Treat losing weight as a serious business (although don't beat yourself to it) and concretize it by writing down a plan. Be specific about the small steps you want to achieve. If you want to start having a healthy breakfast, jot it down. If you want to begin taking more fruits and vegetables, write them down. It may even work to your advantage if you put in your planner where you can always see it. This will constantly remind you and keep you consistent in your new healthy habit forming.

    Image courtesy of marin/

What is Obesity? How Do I Calculate my BMI?

Posted on: July 11th, 2013 by Hayley James No Comments


What is obesity? It is the condition of being very fat or overweight. (Ref:

An obese person has collected so much body fat that his bodyweight is at least 20% higher than it should be. And one of the best ways to know whether you are obese is calculating your Body Mass Index (BMI). If your BMI shows you are in between 25 and 29.9, then you are considered overweight. For 30 and above, you are considered obese.

What is Body Mass Index (BMI)?

Body Mass Index (BMI) is utilized to determine whether you are underweight, healthy weight, overweight or clinically obese. You can measure your Body Mass Index (BMI) from your height and weight.

Your body weight status according to BMI may rely on the country that you reside. For example, Japan's health body weight is a BMI of between 18.5 and 22.9, overweight from 23 to 24.9, and obese for over 25.

In the USA, a healthy body weight is a BMI of 27 after adopting the World Health Organization guidelines in 1998. Before that, you are considered healthy weight if you have a BMI of 26.8 which is already "obese" in Japan.

Now, there are two ways to calculate your BMI—metric and imperial systems.

The Metric system divides your weight in kilograms by your height in meters squared.

For example:

Weight 52 kilograms

Height 1.9 meters

1.922  = 3.68

52 divided by 3.68 = BMI is 14.13

However, the Imperial system your weight in pounds is multiplied by 703, divided by the square of their height in inches.

For example:

Weight 102 lbs

Height 60 inches (6 feet)

602 = 3600

102 X 703 / 3600 = 19.91

From World Health Organization, it is assessed that:

BMI less than 18.5 – Underweight

BMI between 18.5 and 25 – Healthy weight

BMI between 25 and 30 – Overweight

BMI between 30 and 40 – Obese

BMI over 40 – Very obese, morbidly obese

Your BMI can't separate and measure your body fat content and your muscle content. For instance, you can have a higher BMI if you are a 6' 5" athlete compared to someone who leads a sedentary lifestyle of the same height. Most probably, the latter may be overweight while you are not because of high muscle-to-fat ratio.

There are a lot of discussions regarding the veracity of BMI. It can be faulty for some. After all, there can be other aspects that may be ignored like muscle structure and ethnic origin. But for others, they have definitely taken advantage of the results as their guide towards the treatment of obesity