I take time to commend the Baguio City Police Office (BCPO) led by City Director PCol Francisco B. Bulwayan Jr. for its Balik Alindog Weight Loss Challenge initiative launched last Tuesday at Bakakeng Central Multi-Purpose Gym, with this writer’s participation. This commendable program aims to achieve a healthy body and mind among Baguio’s Finest. Physical fitness shall be indicated by a normal body mass index (BMI) which is 18.5 to 24.9 kg/m2. Lower than 18.5 indicates chronic energy deficiency. A BMI of 25.0 – 29.9 indicates overweight and higher values indicate obesity. Also, a waist circumference equal to or greater than 102 cm for males and 88 cm for females as well as waist hip ratio (WHR) equal to or greater than 1.0 for males and 0.85 for females indicate high risk for metabolic disorders such as hypertension, stroke, type 2 diabetes, osteoarthritis, sleep apnea, gallbladder disease, etc.
Physical fitness may just be one aspect of health and wellness but redounds to betterment of other aspects as it boosts one’s morale, enhances confidence, mental soundness and ultimately, the ability to perform duties. Undoubtedly, the program will make every policeman/woman more charming in the literal sense of the word. Collectively, the police force will be more capable and efficient in carrying out their functions. The Balik Alindog program, enticing by its name, is one of BCPO’s contributions to the attainment of the PNP Vision in the aspect of high capability and efficiency.
To those whose weights are already within their normal body weight range or whose BMI is considered normal, may they maintain such and find greater motivation to engage and maintain an exercise regimen which brings numerous health benefits to include heart conditioning, improved lipid profile to name a few.
Proper nutrition is a prerequisite to good health. There are three proven strategies to lose weight – proper diet (low calorie, balanced), increased physical activity and behavior modification. Weight is the net effect of energy intake and output, not of a particular food. Energy, expressed in kilocalories is obtained from foods rich in carbohydrates, protein and fats. The body uses energy in its involuntary activities or basal metabolism; for voluntary activities and when food is digested, absorbed and metabolized. Weight gain results from greater energy intake compared to output over a long period of time. Excess or unexpended energy intake is deposited in the liver and as body fat in different body parts. To lose weight, constant energy deficit should be affected so that the body’s fat deposits will be broken down. Recommended weight loss rate is half to one kilo a week. Start by reducing current food intake by 2 servings each of rice and alternatives; protein-rich foods (such as meat, fish, poultry); fats and oils; and sugar. Please refer to related past issues in these columns.
For the program to be successful, commitment and consistency to sustain good and/or change bad habits through self-awareness, self-regulation, and motivation (CHARM) is expected of each participant. The all-out support from the BCPO was expressed by the City Director.
Special mention to the initiators of the program whose names I failed to note, CD PCol Bulwayan for approving such, the Medical and Dental Unit, HRDD Officer PLt Rey-Ann Tenala, HRDD PNCO PSSg Janus, PCPT Linda Ayadi, PLTCOL Renny Lizardo, the heads of the different BCPO units I met like PLTCOL Zacarias Caloy Dausen, Maj. Leonard Danasen among others.