健康心脏的体重管理
Achieving and maintaining a healthy weight is one of the best things you can do for your heart. Weight gain is linked to increased blood cholesterol, blood pressure and risk for 糖尿病。.
我怎么知道我是否超重?
Body Mass Index, or BMI, is one tool we can use to assess body weight. BMI的计算方法如下:
高度(米,平方)
The National Institutes of Health (NIH) classifies BMI ranges as follows:
体重不足=小于18岁.5
正常体重= 18.6 to 24.9
超重= 25到29.9
1级肥胖= 30 - 34.9
2级肥胖= 35 - 39.9
3级肥胖= 40或以上
这是一个粗略的指南. Muscular men or women may have a BMI up to 27 or 28 without being overweight.
The goal is to achieve the weight that is healthiest for you. Not everyone needs to have a BMI in the normal range; it's possible to be fit and healthy at a heavier weight. However, overweight or obese individuals, especially if they have 心脏病的危险因素 ——比如高胆固醇, high blood pressure or high blood glucose – will benefit from even a small amount of weight loss. Preventing further weight gain is an important place to start.
健康体重的关键是什么?
The best way to achieve a healthy weight is not by following a short-term diet or program. Instead, focus on permanent, positive changes that promote lifelong health and well-being.
以下是健康体重的三个关键:
1. 吃得好
- 不要不吃饭——这可能会导致之后吃得过多. Weight loss efforts are most successful when meals and snacks are small and spread out during the day.
- 均衡膳食. Choosing a wide variety of foods is important for good health, 但要控制份量,避免二次食用. Try serving the foods on your plate with these tips in mind:
- Fill one quarter of your plate with lean protein – this portion size fits within the palm of your hand. Lean protein sources include fish (especially salmon), poultry, egg whites and tofu.
- Then fill at least half of your plate with non-starchy vegetables like tomatoes, 沙拉和其他蔬菜, 西兰花, 胡萝卜, 蘑菇和四季豆.
- If desired, add a small portion of fruit or a cup of low-fat or nonfat milk or yogurt. 或者,把它们当作零食来享用.
- Limit foods that are high in saturated fat, since fat is a concentrated source of calories.
- 选择瘦肉. Trim visible fat from meats and skin from poultry before eating.
- Use lower-fat cooking methods, such as baking, broiling, roasting, stewing and steaming. 避免油炸食品.
- 注意调料中添加的脂肪, 比如奶酪, 黄油, 人造黄油, 蛋黄酱和沙拉酱.
- Eat less added sugars in the form of table sugar, honey, sweets, pastries and desserts.
- Avoid high-calories beverages like sodas, fruit juices and alcohol.
2. 积极运动——锻炼.
试着做 锻炼 日常习惯. Aim for at least 30 minutes of moderate activity, such as brisk walking, on most days of the week. 如果你的目标是减肥, 然而, 多做会让你受益, 每天运动60到90分钟.
当你刚刚开始的时候,不要把门槛定得太高. Start slowly, and gradually increase your daily activity level. 增加运动量的一些建议:
- 限制看电视、电脑和玩电子游戏.
- 安排家庭锻炼时间.
- 买一个锻炼视频或器材在家里使用.
- 遛狗.
- 走路还是骑自行车.
- 走楼梯而不是乘电梯.
- Park farther away or get off the bus a few stops early and walk the rest of the way.
- Join a walking group, aerobics class, sports team, local pool, gym or community center.
保持动力:
- Choose a variety of activities to keep your workouts interesting.
- 以合理的速度设定现实的目标.
- 把锻炼纳入你的每周计划.
- Find an 锻炼 buddy – you can rely on each other for support.
- 保持锻炼日志. 写下我们所做的事情有助于我们保持专注.
- 为实现目标的进展设定一个非食物奖励.
3. 注意并计划.
- 在家里, eat only while sitting down at the table and stay out of the kitchen unless you are preparing food.
- Keep tempting foods out of sight and make healthy snacks available.
- 使用较小的盘子、碗和玻璃杯.
- Make it inconvenient to eat more by chewing gum or brushing your teeth after meals.
吃谨慎:
- 小口吃.
- 好好咀嚼食物.
- Put your utensil down between bites and savor the taste of the food.
监控你的进步:
- Check your body weight at least once a week – daily is okay – and keep a logbook.
- 每天记录食物. It will make you think more carefully about what you're eating and allow you to monitor calories. 有很多方法可以追踪卡路里, 包括手持设备的应用程序, 免费或付费的在线课程, 或者用老式的纸笔方法.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.