Obesity

5 Steps to Lose Weight and Protect Your Kidneys

1. Know Your Body Fat Percentage

Doctors use Body Mass Index (BMI) to estimate body fat based on height and weight. Here are the BMI categories:

• • Underweight: Below 18.5
  • Healthy weight: 18.5–24.9
  • Overweight: 25–29.9
  • Obese: 30 or higher

However, BMI doesn’t show where fat is stored. Belly fat can be a warning sign of future health problems.

2. Measure Your Waist

A bigger waist size may mean a higher risk for health issues. Here’s how to check yours:

• • Wrap a measuring tape around your waist at belly button level.
  • Keep it straight and not too tight.
  • Breathe out normally and check the number.

A waist size over 40 inches (men) or 35 inches (women) may be a risk factor for health problems.

Start Small, See Big Results

Understanding your body now can help you set healthy weight loss goals. Even small steps can protect your kidneys and improve your overall health!

3. Diet

We understand that maintaining a healthy weight can be challenging, but a varied and nutritious diet plays a crucial role in this journey. It’s important to pay attention to the types of foods you eat, and making small changes can make a big difference. While it’s helpful to limit saturated and trans fats, excessive salt, and added sugars, try to focus on maintaining a varied diet by incorporating nutritious foods like fiber, lean proteins, and healthy fats. Remember, fat is an essential part of a balanced diet, so don’t feel like you need to cut it out completely. Making mindful choices can lead to lasting positive changes for your health. You’ve got this! Add link to Nutrition page.

4. Exercise

Try to get at least 150 minutes of moderate exercise every week. It’s also important for most people to do activities that build muscle at least two days a week. Remember, don’t push yourself too hard. Getting injured can set back your weight loss efforts more than taking your time and slowly increasing your activity level.

• Three-fourths (75%) of Lucas County adults were either overweight (32%) or obese (43%) by body mass index (BMI), putting them at elevated risk for developing a variety of diseases.
• Four-fifths (80%) of Lucas County African American adults were either overweight (23%) or obese (57%) by body mass index (BMI), putting them at elevated risk for developing a variety of diseases.
• Seventy-nine percent (79%) of Lucas County Latino adults were either overweight (29%) or obese (50%) by body mass index (BMI), putting them at elevated risk for developing a variety of diseases.