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Losing Weight 1.0
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A printable interactive guide to weight management through multifocal and long-term lifestyle modification. V1.0
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1.1. Your current weight = ____________Kg
1.2. Your current height____________cm
1.3. Your current Body mass index (BMI)
(Calculate using the provided link) = _______Kg/M2
1.4. Ideal body weight (IBW) =___________
1.5. Adjusted ideal body weight (AIBW)
(is your 2 years target body weight) __________Kg

2.1. Get a weight scale
2.2. Check your weight 2x weekly
2.3. Set a 2-years-target weight
(usually, your AIBW above)
2.4. Set monthly weight loss target
(from current weight to AIBW)
2.5. Try never to gain more weight at any time

3.1. Timing
3.1.1. Early breakfast, before 7am
3.1.2. Early dinner, before 9pm
3.2. Sources
3.2.1. Avoid fast foods
3.2.2. Eat home prepare food
3.3. Quantity
3.3.1. Eat smaller portions
3.3.2. Fast regularly if you can
3.4. Quality
3.4.1. More plants (leaves, seeds/nuts, fruits
3.4.2. Less meat/chicken, more fish
3.4.3. Less fat/oil, starch
3.4.4. Less processing/treatments/preservatives

4.1. at least, 30 minutes per day
4.2. 6 days a week
4.3. Recommended exercises
4.3.1. Running
4.3.2. Jugging
4.3.3. Swimming
4.3.4. Rope skipping

5.1. Early to bed - about 9pm
5.2. Early to rise - about 6am
5.3. Mininmum of 7 hours per night
5.4. Remember to pay your sleep debts

6.1. Drink more water (3-4 liters per day)
6.2. Regular clinic visits as advised
6.3. Prepare your own food
6.4. Eat more vegetables, fruits, and nuts
6.5. Ask your doctor/nurse about weight managements

7.1. Avoid completely
7.1.1. Coffee
7.1.2. Thirst/dehydration
7.1.3. Smoking
7.1.4. Fast foods
7.1.5. Worries/Anxiety/Anger
7.1.6. Sugar/cool drinks
7.1.7. Big dishes/plates
7.1.8. Weight loss medicine/drugs
7.2. Reduce these
7.2.1. Salt
7.2.2. Fat, oil, butter
7.2.3. Device (TV, smart phones) use.




Lifestyle modification and behavioural therapy
are the first and the most important approach to treating most chronic disease.
This is all about changing your behaviour for a benefit.
Disclaimer
The tips and here are not meant to replace advises from a qualified healthcare professional. User's discresion is required.
HealthWise
is a social media forum aimed at helping you with relevance health tips that we gathered over many years as healtcare practitioners.
Our posts may contain adverts beneficial and affliated products and servises for sales and profits when available.

Underweight
BMI <18
Worrisome!
Not health, probaly sick, needs to gain some weight!
Normal Weight
BMI 18-25
Good
Ideal, may get worse with age, illness or malnutrition
Overweight
BMI 25 - 29.9
Caution!
The begining of trouble, may get worse if neglected
Obesity class 1
BMI 30 - 39.9
Not good
Unhealthy, would develop many help problems if not already
Obesity class 2
BMI 40 - 49.9
Alarming!
Many health problems, need ugent intervention.
Obesity class 3
BMI 50 & above
Needs help!
In and out of hospitals due to many health conditions
Lean more
on
WhatsApp

Obesity is a multifactorial problem. In other words, many factors (not only overeating are responsible). It therefore not logical to try to solve it by just reducing one's food intake.
Sub Just like hypertention and cancer, obesity ia a real disease. It is sad that many have accepted it a something to live with rather than control.

Use link/barcode to join WeightWise forum on WhatsApp.
is.gd/pts2U7
For all official communications, mail HealthWiseKitz@
gmail.com

To use the tools below, type in the link or scan the barcode with you phone camera. (Internet connection required)
BMI
The measure of fatness.
Not applicable in pregnancy.
t.ly/QWBQ
IBW & AIBW
The measure of the best weight for one's age and gender.
t.ly/px7U
Join Via WhatsApp
to post questions and share ideas with others
is.gd/pts2U7