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The BMI or Mass Index gives us an indication of how much fat a person has in relation to their weight and height. It helps to determine weather a person is underweight, normal, overweight or obese. Even though it does not provide us with a distinction between the fat and the non fat components of the overall body mass (muscle to fat ratio), it is still the most practical method to evaluate one’s degree of risk associated with obesity.

Your BMI is , if your BMI is less than 18.5, based on your height, you are considered to be underweight. You should speak to your doctor or health professional to help determine the possible causes, as well as for the best advice on weight gain.

Your BMI is , if your BMI is between 18.5 and 24.9, based on your height, you are considered to have a healthy weight. A healthy/ normal body weight is one that would lower your risk of nutrition-related diseases.

Your BMI is , if your BMI is between 25 and 29.9, based on your height, you are considered to be overweight. In this group, there is a growing risk to develop chronic illnesses such as hypertension, diabetes and high cholesterol.

Your BMI is , if your BMI is 30 or more, based on your height, you are considered to be obese. At this point, there is a moderate to high risk of developing chronic illnesses such as hypertension, diabetes and cholesterol.

Your BMI is , if your BMI is 40 or more, based on your height, you are considered Morbidly Obese. Suffering Morbid Obesity puts you at a very high risk of developing chronic illnesses such as hypertension, diabetes, cardiac arrest, arthritis and other life threatening illnesses.

It is very important to put life measures in place to reduce your weight and as such improve your health. The best way is usually to combine a healthy diet with regular physical exercise. You should speak to your doctor, health care professional, and dietician, to determine the best suited way for you to lose weight.

Getting Off  that Weight loss Plateaus

During your weight loss plan you may reach a point where you are not losing any more weight for the last 2 – 4 weeks, no matter how consistent you were with your exercise routine or how compliant you were with your diet. But don’t be discouraged; it is all part of the journey.

This period is referred to weight loss – plateaus. Experts say the plateau, which happens at different stages for different weight reducers, is a critical time – since it can either build or break you. However, they have identified that those who continued and make some adjustments in exercise and eating habits are able to get over it.

Understanding the “WHY” about Weight loss Plateaus

Maintaining balance: Plateaus is typically part of the journey as the body adjusts to its new calorie intake and energy output. It happens to every person on a sensible lifestyle changing weight-loss plan. The good news is a true plateau typically is something that can be waited out. Eventually, for the diligent dieter, the scale will start its downward trend again after a few weeks.

Self-conservation
The human body works hard to keep energy intake and output in balance. Therefore, the lower your food (i.e. calorie) intake the less calories your body will try to burn because your body’s metabolic rate reduces in responses to conserve your energy level. Depriving yourself of food actually works against you.

Bodily adjustment
The less you weigh the less calories you require to move your body. Therefore, the loss of any amount of weight will lead to a reduced energy need and reduced use of stored energy. In addition your body makes the necessary adjustment to accommodate to any change in bodily workloads. So sometimes the harder you exercise the less you lose because your body has made the necessary energy (calorie) adjustment for your aerobic workout, by slowing down your metabolic rate.


Tips to get over the weight loss plateau

Based on the understanding of your body and weight loss certain actions can be tried to get over the this weight loss hurdle:

  • Keep a record of what you eat. Go back to reviewing your daily caloric intake. Sometimes after getting use to the changed diet you may stop recording and in fact you may have gotten a bit relaxed and consuming additional calories. Check you fat intake especially and sources of carbohydrates – since the sources needs to be more complex than simple sugars.
  • Eat a combination of foods to provide a blend of calories, vitamins and minerals to feed the body to continue to lose weight. You may need to review your amount and source of carbohydrates since your caloric levels may be too low to fuel for your body to lose weight. Get your Dietitian to evaluate your caloric level.
  • Boost your exercise plan. Don’t let your body get used to the exercise routine. Keep adjusting the type, intensity, duration and frequency of your exercise plan. Be creative and include aqua-aerobics, or swimming a lap, hiking, yoga, do a stretch class. Try different equipment in the gym – use the rowing machine instead of treadmill.
  • Include weight-training programme. Remember exercise can speed up your metabolism back up so it also helps to work different muscle groups. Muscles mass is heavy, it is the healthier type of weight for your body and it can help to burn more calories.
  • Make time to rest your body. Over-exercising may not help you lose any more weight. When you increase your exercise intensity, your body responds by decreasing the amount of calories you burn during.
  • Drink water – Drinking a lot of water and having a low salt diet can assist in reducing fluid retention. Weight loss plateaus have also been due to fluid retention.
  • Get company or find a weight loss buddy - At this point of your weight loss plan it is more important to stay on the course. The “strength in numbers” concept is very helpful, especially even when you stop seeing the result and you either dislike exercising or sticking to a healthy eating plan.
  • Focus on the programme/process and not on the outcome. Many people get caught up on the initial results that they fell that they have completed the programme. People who have made the adjustments and stock with the programme eventually lose the weight. Focus on the benefits of your new healthier lifestyle rather than the figure on the scale.