Healthy weight

Pounds, kilos and stones aside...

It's important to feel good in our own skin no matter what the scales say. A strong sense of body confidence is directly related to healthy mental and emotional wellbeing. Easier said than done, we know! But, have a read here to learn about the risks that come with being extra light or heavy, and what you can do to find a healthy weight that suits your unique and lovely body.

Underweight

• If you are underweight it may mean that you are not getting all the nutrients you need.
• You lack body fat (which keeps you warm and protects internal organs) and are at an increased risk of developing osteoporosis and anaemia.
• You can also suffer from dry skin, hair loss, a weak immune system and exhaustion.
• If you are underweight you should see your doctor for advice on a healthy diet.
• Many of the celebrity women we see in magazines and on TV are underweight.
• Eating disorders are alarmingly common. Learn to recognise the signs of an eating disorder.
• If you eat well and are still underweight, it may just be your natural build. Enjoy and love your skinny self!
• The most important thing is to nourish your body and look after yourself, inside and out! 

Overweight

• Being overweight can mean serious health problems like diabetes, heart disease, hypertension and cholesterol.
• Young people who are overweight often have to deal with bullying because of their size.
• Some conditions that can cause weight gain include PCOS, pre-diabetes, diabetes, hypothyroidism and overactive adrenal glands.
• People may also gain weight when they give up smoking or when they are put on certain medications such as high dose steroids for asthma.
• Check with your doctor if you feel that there are specific issues contributing to your weight gain. They should be happy to help you devise a healthy lifestyle plan.
• The most important thing is to nourish your body and look after yourself, inside and out!

The main reasons for being overweight are:

• lack of exercise
• eating too much fatty/sugary/junk food
• over-eating or comfort eating
• hormonal imbalances and even genetics

Understanding BMI

• If you are a healthy weight, your BMI (body mass index: a formula using weight and height) should be between 20 and 25. You should talk to your doctor if your BMI is under or over that range.
• If you are under 16 there is no recommended BMI as your body is still growing and it can be different for everyone.

How do I know my BMI?

• Ask your doctor to calculate it or use one of the many weighing machines outside chemists. Most of the modern ones now calculate your BMI for you.
• Check out this BMI calculator online!

What are calories?

• Calories are the way energy in foods is measured.
• Something high in calories (like a donut) is giving you lots of energy which can turn into fat if you don't use it (remember all that stuff from science class!).
• Normally, people put on extra weight because they don't exercise enough to burn off the calories they eat.
• If you are in need of extra energy, it’s better to get it from whole foods like dairy products, whole grains and fresh fruit rather than from bars of chocolate and crisps.
• A food might claim to be low in fat or "lite", but actually be full of sugar and calories that are going to hang around in your body. Don't always believe what you read!
• However, try not to get obsessed about the number of calories or grams of fat in what you eat, just enjoy your food (without stuffing yourself!) and try to eat a variety of healthy foods as often as possible.