We are constantly reading about what is considered to be the ‘ideal weight’ and how to achieve it. Many people will often think they are overweight, or even underweight, without really knowing the facts. To clear up some of the common misconceptions surrounding weight and healthy living, Matt Lawson, a qualified Sports Nutritionist with a Masters Degree in Nutrition and Dietetics is on hand to provide expert advice in this week’s blog. Matt has worked with athletes in professional football as well as international sportspeople for the London 2012 Olympics, so who better to explain how we can look after ourselves?
Matt explains BMI…
“The best way to calculate a healthy weight is to calculate your Body Mass Index (BMI). The easiest way to do this is to divide your weight in kilograms by your height in metres, then divide that answer by your height again. Your BMI can then be used to calculate what weight category you fall into.”
Below 16 Severely Underweight
From 16 – 18.5 Underweight
From 18.5 – 25 Normal
From 25 – 30 Overweight
From 30 – 35 Obese Class 1
From 35 – 40 Obese Class 2
Over 40 Obese Class 3
Get better with age!
“Oily fish are rich in Omega-3 and have been proven to lower inflammation and stiffness, a huge benefit for those with arthritis. Also, eating of plenty iron-rich foods helps avoid the risk of anaemia which is especially prevalent in women.
Calcium is also very important, allowing bones to regenerate and stay stronger for longer, helping prevent Osteoporosis. Vitamin D is also great as it helps calcium absorption along and although it is predominantly found in sunlight, you can also get it from fish, eggs and fortified cereals.”
Improve your diet
“It takes discipline to continually check up on yourself, but it is important to monitor things:
1. Frequently check your BMI and waist measurements.
2. Try the 1/3 method for all meals – eat 1/3 carbs, 1/3 protein and 1/3 fruit and vegetables.
3. Reduce your sugar dependence; try natural, better quality food.
4. Eat food in a range of colours, including at least 5 fruit and vegetables (although 9 is optimal!)
5. Hydrate your body as often as you possibly can!”
Be more active!
“Exercise helps to improve your heart’s pumping function, your mobility, your weight control, blood pressure, mental wellbeing, symptoms of breathlessness and your overall quality of life!”
For more ways to improve your lifestyle, call Age UK Notts on 0115 844 0011.