Being told that you are obese is a huge wakeup call. If you are obese, it means that if you carry on neglecting your body, you are going to be in serious trouble. So much is written about obesity and the need to control what we eat, and now that we live in a culture of abundance, we need to learn self control and put the brakes on our eating. If your BMI (Body Mass Index) is over 30, you are obese. Many people who are just pleasantly round would be amazed to realize that they are actually clinically obese.
If your BMI is 30, it means that 30% of your body is fat, and that is a lot of fat to carry around with you. Men should try to keep their waist measurement below 37 inches to reduce the risk of premature death from heart disease, diabetes or cancer. If you would like me to calculate your BMI for you, just email me at [email protected] with details of your height (in centimeters) and your weight (in kilos).
Exercise Hint
Simple Changes Mean A Lot
Even if you starve yourself, you’ll never lose 10 kilos in one day. You have to take your eating plan one day at a time. You can also implement life-style changes in small increments. For example, whenever you’re shopping, park a good distance from your destination. In the family room, store the remote and get up to change the channel. Take a walk after meals, even if it’s just around your own garden. Take the stairs at work or for any appointments. Finally, drag that old dusty treadmill or exercise bike out of hiding and place it in front of the television. Hop on for a few minutes as often as you can. Believe it or not, all of these little exercises help to keep you moving, and prevent you from becoming a total couch potato.
Recipe of the Week
Farfalle Pasta With Broccoli and Ricotta
Serves 6
Ingredients
1 pound farfalle pasta
2 tbsp. extra virgin olive oil
2 cloves garlic, crushed
4 cups broccoli florets
Salt, to taste
Freshly ground black pepper
1/8 tsp. nutmeg
1 cup part skim ricotta cheese
Method
Bring a large pot of salted water to a boil. Drop the pasta in it and cook for 12 to 14 minutes, until al dente. Meanwhile heat the olive oil in a large skillet over medium heat. Add the garlic and stir for 30 seconds. Add the broccoli florets, salt, pepper and nutmeg and cook for 3 to 4 minutes, just until the broccoli begins to get tender. Remove from heat and place the broccoli mixture in a large bowl with the ricotta cheese. Drain the pasta and immediately toss it with the broccoli and ricotta.
Ask Alva
I delivered a baby 1 year and 3 months ago. I put on a lot of weight during my pregnancy and also had a huge tummy. Now I don’t look very fat but my tummy has not reduced and I still look 7 months pregnant. Since I had a caesarean, I could not do any exercises. I have heard of slimming machines. Are they effective? If so, could you guide me in this direction? Or could you tell how I can reduce the fat in my abdomen? Sunita.
Extra flesh around the middle is difficult to move because fat cells have formed. So exercise is very important — you have to tone up your stomach muscles. Experts recommend exercising first thing in the morning, but before you begin, have a check-up with your doctor. Start with a warm up, stretching each part of the body, followed by stomach crunches and waist exercises. Stomach muscles that are pulled in improve your posture. My mini-morning workout would suit you very well, and you can get a free copy by sending an email to [email protected]. The second step is to reduce the excess fat deposits by making changes in the diet. You can also take a slimming supplement as this helps to burn off excess fat. Drink plenty of water as this improves the body’s metabolism. Follow a healthy low fat eating plan with salad, vegetables, and fruit. Cut out fried food and cut down on sugar. If you must snack, choose fruit. Alva
For all your weight concerns and questions e-mail Alva Carpenter at:
Selected letters will be replied to in this column.