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Weight Loss Exercise

How to measure your body shape

There are many ways to calculate your size and weight. Weight is easy with a scale but the way to measure your size is usually done using the Body Mass Index, a measurement I have never been a big fan of. Here is that and more. This info is from Health Canada but even if you are not a Canadian I think it is still relelvent.

Body Mass Index
The body mass index (BMI) assesses body weight relative to height. You can calculate your BMI by taking your weight in kilograms and dividing

it by your height in metres squared (BMI = kg/m2) or your weight in pounds divided by the square of your height in inches and multiplying that number by 704.5 (BMI = Ib/in2 x 704.5). But you don’t need to do the math yourself. You can check your BMI on a standard BMI table found in many pharmacies and medical offices. If you have access to the Internet, there are many interactive BMI calculators that will do the math for you after you enter your height and weight.

How to measure your body shape

Once you know your BMI, you can use it to help determine how healthy your weight is in relation to your height.

  • BMI below 18.5 is considered underweight.
  • BMI between 18.5 and 24.9 is considered the normal, healthy range.
  • BMI between 25 and 29.9 is considered over­weight.
  • BMI over 30 is considered obese.

The BMI is only one indicator of a healthy weight. It has limitations and does not apply to children, pregnant women, or people with very muscular bodies. If your BMI falls outside what is generally considered healthy, ask your doctor what would be a healthy range for you.

Hip-to-Waist Ratio

Fat stored around the abdomen (the “apple­shaped” body) raises the risk of cardiovascular disease more than fat stored in the hip area (the”pear-shaped” body), so the hip-to-waist ratio (HWR) can be a useful tool in determining your risk of weight-related health problems.

To calculate your HWR, measure your waist at the smallest part-generally a few centimetres above your navel-then measure your hips at the widest point, including your buttocks. Now divide your waist measurement by your hip measurement to determine your hip-to-waist ratio.

Women with an HWR greater than 0.8 and men with an HWR greater than 1 .0 have a higher risk of developing heart disease and type 2 diabetes and should try to reduce their abdominal body fat.

Waist Circumference

Another easy tool for determining if your weight is in the healthy range is the waist circumference (WC). A WC of 88 cm (35 in.) or more in women or 102 cm (40 in.) or more in men carries a higher risk for health problems.

Achieving a Healthy Weight

To encourage healthy eating, Health Canada has developed Canada’s Food Guide to Healthy Eating, which outlines the four main food groups and explains which foods fall into which group and how many servings we should choose from each group every day. A copy of this guide is available at www.hc-sc.gc.ca/fn-an/food-guide­alimenVindex_e.html. Recently, the Food Guide was expanded to include a variety of multicultural variations. They are available in a number of languages at www.nutritionrc.ca/guide.html.

One of the keys to achieving and maintaining a healthy weight is portion control. A number of studies have shown that many people under­estimate the number of calories they consume daily, primarily because they don’t understand how much is in “a portion.” Here is a practical way of estimating the size of a portion of some common foods.

  • Vegetables fruit: about the size of your fist
  • Pasta or rice: about the size of one scoop of ice cream
  • Meat, fish, or poultry: about the size of a deck of cards or the size of your palm (without the fingers)
  • Cheese: about the size of a pair of dice or the size of your thumb from the tip to the base

Physical Activity

Although dieting alone can help you lose weight, adding exercise into your daily schedule can speed up the process. The goal of exercise in a weight loss program is to help burn more calories. Exercise itself, apart from its role in weight loss, has many health benefits-even for people whose weight is in the healthy range. But before you start any exercise program, check with your doctor to make sure that the activity you are planning is appropriate in terms of your age, overall health, and state of physical fitness.

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Weight Loss Exercise

Surgical Weight Loss: Options, Benefits and Risks

While regular exercise and a healthy diet is recognized as the ideal way to maintain a normal weight, there are some individuals for whom weight loss surgery or bariatric surgery is the only option remaining. People who are morbidly obese and have tried and failed to lose weight using conventional methods are turning to surgical weight loss as a solution. Bariatric surgery is recommended only for people with severe obesity; that is, with a body mass index above 40. Weight loss surgery is also offered to people with BMI between 35 and 40 if they also suffer from obesity-related health problems such as diabetes or sleep apnea.

Surgical Weight Loss Options

When diet, exercise or weight loss medications are not enough to reach and maintain a healthy weight, people who suffer from severe obesity can resort to a number of surgical options for weight loss:

* Gastric Bypass. A gastric bypass allows you to lose weight in two ways: first, by limiting the amount of food ingested and second, by reducing the amount of nutrients you absorb from your food. This is done by creating a smaller stomach pouch which is attached to the lower part of the small intestine. The smaller stomach holds less food so you feel full sooner. Also, fewer calories are absorbed because the food bypasses a portion of the stomach and small intestine.

* Lap Banding. This surgical weight loss procedure uses an adjustable band inserted in the stomach to give a feeling of fullness and limit the amount of food consumed. The lap band can be tailor-made for the patient. It is also adjustable after surgery so that you can eat more or less food as needed.

* Gastric sleeve. This type of stomach reduction surgery is one of the newer options for surgical weight loss. It makes the stomach smaller by removing up to 85% of the stomach, leaving only a narrow, banana-shaped tube. With a smaller stomach, you will feel full even with less food. This weight loss surgical procedure is safer compared to gastric bypass because it does not rearrange the digestive anatomy. It may also be safer than lap banding since no foreign objects are introduced into the digestive system.

Benefits

* Quick and effective weight loss. Most patients start to lose weight immediately following surgery. In general, patients lose weight rapidly within 6 months to one year. Weight loss often continues until two years after the surgical procedure., and few patients regain it.

* Improved health conditions. A number of studies found that weight loss surgery can return blood sugar levels to normal in patients with type 2 diabetes. There is also an improvement in obesity-related health conditions such as sleep apnea and high blood pressure.

* Psychosocial adjustment. As patients reach a more normal weight, their self-esteem and self-image also improve and they are better able to function in society.

Risks

* Side effects. Patients may experience vomiting, nausea, diarrhea, flatulence, and dizziness.

* Nutritional deficiencies. Surgical weight loss may be accompanied by nutritional deficiencies including anemia and osteoporosis.

* Complications. After weight loss surgery, some patients may suffer from complications such as abdominal hernias, infections, gallstones, or breakdown of the staple line used to make the stomach smaller.

* Lifestyle changes. Bariatric surgery often requires permanent lifestyle changes for significant and lasting weight loss.


Surgical Weight Loss: Options, Benefits and Risks

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Weight Loss Exercise

Gastric Sleeve Weight Loss Surgery

There are several options for weight loss or bariatric surgery and one of them is gastric sleeve weight loss surgery. This type of surgery is often recommended for patients with a BMI higher than 40. Patients who are extremely obese can undergo vertical sleeve gastrectomy, as it is also called, to allow them to reach a safer weight, after which they can have another bariatric surgery such as gastric bypass. A gastric sleeve operation is done laparoscopically or using small incisions, removing up to 85% of the stomach to reduce food intake.

How it Works

Using small incisions, the bariatric surgeon removes two-thirds or up to 85% of the patient’s stomach, so that the remaining stomach is in the shape of a tube or banana. Staples can be used to create a smaller stomach, which typically has a capacity of about 200 ml. With a smaller stomach, the patient can take in only small quantities of food.

Who is a Good Candidate for Gastric Sleeve Weight Loss Surgery?

Although the procedure is relatively new, gastric sleeve surgery is now one of the recommended weight loss procedures for patients with BMI higher than 40. The procedure can also be offered to individuals with BMI between 35 and 39 who have obesity-related health disorders such as diabetes and high blood pressure. It can also be offered to those who find it difficult or impossible to make the follow-up visits required by a procedure like gastric banding, which leaves a foreign object in the patient’s digestive system.

How Effective is Gastric Sleeve Surgery?

Most patients who have gastric sleeve surgery experience a weight loss of 50% to 80% of their body weight within 6 months to one year after surgery. Within two years, patients can lose an average of 60% of excess weight. One of the benefits of this bariatric procedure is that patients experience an improvement in blood pressure and cholesterol levels. Patients with diabetes and sleep apnea also show an improvement in their condition.

Comparison of Gastric Sleeve and Other Weight Loss Procedures

Unlike gastric bypass procedure, gastric sleeve surgery allows normal food digestion and absorption of nutrients, yet weight loss is about the same as that experienced by gastric bypass patients. In addition, the procedure is not as risky as a gastric bypass.

Gastric sleeve patients are also able to lose weight more quickly than those who have gastric band surgery. Being a relatively new procedure, however, there is limited data on long-term weight loss with gastric sleeve surgery compared to other procedures like gastric bypass.

Successful Weight Loss

People who have gastric sleeve surgery must make certain lifestyle changes in order to continue supporting weight loss. It’s true that the procedure creates a smaller stomach and forces you to eat less, but you will still have to exercise and eat a sensible diet in order to remain healthy and continue losing excess weight. Eating larger amounts of food can gradually stretch the stomach and make it bigger, thereby negating the effects of the weight loss procedure. Patients must commit to a healthy lifestyle and good eating habits.


Gastric Sleeve Weight Loss Surgery

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