There are so many ways to improve your heart health, but we wanted to focus on just one thing — weight loss for heart health. Why does losing weight help your heart? We are glad you asked!
Am I obese?
The definition of obesity is having a BMI (Body Mass Index) of 30 and above. Generally speaking, that means you are approximately 30 pounds heavier than the recommended weight for someone your height. The best way to know for sure is to have your BMI measured. Statistics show that between 60-70% of Americans are considered overweight or obese. This is a shocking statistic and a leading cause of chronic health issues and disease. Unfortunately, American culture promotes a lifestyle with too much food and not enough physical activity. This combination always leads to unhealthy weight gain.
How does weight impact your heart?
There are several issues for the heart muscle when a body is overweight. Excess weight causes strain on the heart and an increase in the amount of work it has to do to circulate blood. Studies show obesity is linked to heart disease, stroke, diabetes, certain types of cancer, increased blood pressure and issues with cholesterol. Obese people can have obstructive sleep apnea that can lead to pulmonary hypertension. Increased risk of blood clots also occurs in people who are overweight.
How do I get healthier?
Losing as few as 10 pounds can help lower your risk of heart disease and help you feel better. Shedding just 10 pounds can make physical activity easier. Ten pounds lost can increase your self-image and help motivate you to keep going on a weight loss journey. Try some of the following simple changes to get started:
• eat fewer calories
• drink more water
• increase your physical activity
• meet with a nutritionist to learn about healthy meal planning
How do I eat fewer calories?
Learn how to read nutrition labels so you understand portion sizes and calories consumed. Often we think something is a single serving when in fact it may be 3.5 serving size. Choose half a dozen healthy recipes that you like and repeat those to help you control your calories. Substitute water for juice and other sugary drinks choose fruits and vegetables for snacks rather than chips. Try to eat whole foods rather than processed foods.
How do I increase physical activity?
Take the stairs instead of the elevator. Go for a short walk every day at a slightly faster pace than usual. Spend 15 minutes doing housework for extra movement. Put headphones on and walk around your office while on a phone call. Try walking or biking to the store instead of driving. Spend some time everyday squatting to pick up things on the floor and reaching to put things up high on the shelf. Daily movements performed intentionally can quickly help you to use all your muscles.
What if I need more support?
Medstudio offers different kinds of assistance for your weight loss journey. Often some simple nutritional supplementation can help jump-start your journey. Sometimes hormone support is necessary. Maybe you are a fit for HCG which we offer as well. Contact us today to see how we can assist you!