In this world where food supply is not guaranteed plentiful all the time, our body has adapted in such a way that we have the capacity to store excess energy reserves efficiently in times of food abundance, and to use these reserves in times of famine. I am referring to no other than the fat cells or adipose cells, which are randomly distributed throughout our body. The role of fats is vital for human survival. In babies, for example, it has been cited that the pads of fats in the baby’s cheeks can allow the baby to survive for several days without food.

While survival may be one good reason to get these fat cells to work; the same fat cells can also put the body at risk for some diseases. In the presence of nutritional abundance coupled with a sedentary lifestyle, and influenced importantly with genetic endowment, fat cells can generate adverse health consequences which are starts off with a condition known as obesity.

Obesity is a state of excess adipose tissue mass. This happens due to increased energy intake, decrease energy expenditure, or both. Energy intake to the body that is not used up is stored in fat cells in the form of triglycerides. The most widely used method to gauge obesity is the body mass index (BMI). To calculate your Body Mass Index, simply divide your weight in kilograms over the square of your height in meters (BMI= kg/meter²). The classification based on BMI is presented below.

Classification              BMI
Underweight              <19
Normal weight         19-25
Overweight              26-30
Obese                          >30

Although a BMI of 26-30 puts one in an overweight classification only, this is otherwise viewed as medically significant and worthy of therapeutic intervention, most especially in the presence of other risk factors such as hypertension and glucose intolerance. All the more, A BMI of >30 unquestionably warrants immediate attention.

It is now an established fact that as people get more obese, their average energy output increases. An obese person must therefore eat more than the average lean person to maintain their increased weight. Hence, the first step an obese person must consider if he wants to be extra-fat free is to lose weight.

Below is a guide to knowing how much an obese person has to lose from his weight and how to lose them.

Step 1.  Know your ideal body weight.

For female: 100 lbs + (5 lbs per inch over 5 feet)
For male   : 106 lbs + (6 lbs per inch over 5 feet)

Step 2.   Know your daily caloric requirement. For a simple calculation of your daily caloric requirement, please read my article entitled “How Much Should I Eat to
Maintain My Present Weight” by visiting this website:

Step 3.   Decrease your energy intake.

Try losing 1 pound (0.45 kg) body weight by under-eating 3,500 calories over
the course of the week. This would mean cutting your daily caloric intake by 500
calories per day, since it is impossible for anyone to lose 3,500 calories in one
day. Besides, nutritionists recommend avoiding abrupt weight loss which can be
deleterious to your health.

Step 4.   Increase your energy expenditure

You need to increase your energy output at the same time, by adding in more
exercise. In this way, you’ll find it easier to lose weight. For example, if you are
aiming to lose 1 lb over a week (500 calories/day), perhaps everyday you can try
eating 250 calories less and engage yourself on a half-hour cardio exercise which
can burn an extra 250 calories. However, because many obese individuals have
cardiovascular risk factors, exercise should be introduced gradually and under
medical supervision.

* The ideal body weight that you obtained in #1 will serve as your guide. In trying
to lose weight, you may not necessarily attain your ideal body weight, for as
long as your new BMI will now fall between 19-25 kg/m², which is the normal

Although obesity is a chronic medical condition, there are reasons to believe that it can be treated. Of course, the treatment and the entire process of reversing this condition is not easy at all, but with the individual’s determination, self-discipline, patience, and hard work, there is no reason that it cannot be done.