Refresh health goals to fight fat

We often forget that our health is a dynamic entity—always adapting and adjusting to numerous factors like age, stress, climate, food choices, exercise regularity, travelling and sleep timings. So if you limit your Get Healthy, Get Fit goals to losing 5, 10 or 20kg in a month or more, or becoming two sizes smaller, you are restricting yourself from achieving your true potential. Your true health potential can only be achieved when your body can withstand the unpredictable elements of your lifestyle.

True health potential for an average person includes ideal body weight (height in centimetres less 100 in case of men, and height in centimetres less 105 for women); a total cholesterol profile of less than 200 mg/dl; triglycerides below 100 mg/dl; healthy fasting blood glucose concentrations of 80 mg/dl; body fat around 25% (depending on activity levels); and, of course, daily sleep of 7-8 hours.

For example, if you are a 35-year-old male, 5ft, 7inches (170 cm) tall, and weigh 85kg, then you are about 15kg heavier than your ideal body weight. After figuring out the height and weight parameter, use a body composition analyser—available at various gyms and health centres—to get detailed information on your body fat and muscle mass. If your body fat percentage is at 35%, 10% more than what is considered healthy for you, total cholesterol is 250 mg/dl, when 200 mg/dl is best, and your waist girth is 40 inches instead of 36 inches, then your health goal should read something like this: “I want to weigh 70kg at 20% body fat and have a total cholesterol level of 200 mg/dl and a waistline of at least 36 inches by such and such date.”

Hence, if you have achieved your weight-loss goal of 10kg but have not yet reached your ideal body fat percentage, then you have not really achieved your health goal. You cannot afford to relax on your food choices or cut down the frequency of training.

Here’s how you can refresh your health goals and achieve your health potential:

u First, identify your ideal body weight, determine your body composition and measure your waist girth. Men should aim for a waist girth less than 36 inches; women, less than 31.5 inches.

u Next, plan your beginner workout intensity and diet. If your body fat levels are on the higher side or you lead a sedentary lifestyle, start with light physical activity to build muscle strength, stamina and endurance. Light physical activity includes walking at least 5,000 steps daily, or doing basic workouts for 30-40 minutes. Eat a balanced meal of five servings of multigrains like ragi (finger millet) and bajra (pearl millet). Include lean proteins in your diet, like eggs, skimmed paneer (cottage cheese), poultry and fish. Eat nuts like almonds and seeds like flax, along with fruits, as snacks.

u Finally, increase your exercise intensity. Run more, lift heavier weights or practise high-intensity interval training, as you continue to maintain your diet. You will eventually achieve your ideal body weight and waist and also tick the health goals of ideal cholesterol and blood sugar levels.

u Consult your physician, especially if you are above 35 years and lead a sedentary life. Get your blood pressure and basic cholesterol levels checked regularly.

And most importantly, write down your health goal statement and establish a firm fitness timeline so that you are able to achieve your health goals.

Madhuri Ruia is a nutritionist and Pilates expert. She runs InteGym in Mumbai, which advocates workouts with healthy diets.