Everybody wants a certain degree of weight loss from time to time. These are applicable to both men and women. But research conducted has shown that women are prone to weight gain. Do I sense somebody jealous? In any case, I was only trying to have fun. The truth of the matter remains that people all over the world suffer certain degree of weight gain (wanted/unwanted). These ranges from weight gain which implies that you are healthy, overweight, obese and in some cases morbidly obese.
So the question is, in what category do I belong to? Do not border about this if you find out subsequently through this article for I am out to bring a lasting solution to your problem God willing.
Now that I have your attention, lets engage in straight talk:
What is overweight?
How do I know my BMI?
Why are people over weighted?
What are the health implications?
How do I lose weight/maintain normal wealth?
What are the benefits (health) of weight lose?
Weight (Body mass) is calculated using BMI. And whenever an individuals BMI ranges from 18.5 to 25 , the person is seen to have a normal weight or is said to be healthy. On the other hand, if an individuals BMI is more than 25, the person is said to be overweight. The third category are that of people whose BMI are from 30 – 39. These people are said to be obese. Finally, for BMI of 40 and above, we have the morbidly obese people. These categories can be summed up thus:
Normal weigh 18.5 to 25.0 (BMI)
Overweigh 25.0 and above (BMI)
Obese 30.0 and above (BMI)
Morbidly obese 40.0 etc.
Haven said these; the next question I guess on your lips right now is how do I calculate my (BMI). To do these, you need to know your weight in kilos and your height in meters. Then follow the example below:
a. Multiply your height by itself e.g. 1.6 ×1.6 = 2.56
b. Divide your weight {e.g. 70 kg) by the figure you got from ‘a’ above. That is 70÷ 2.56 = 27.3.
This implies that you have a BMI of 27.3 and from our analysis above, you will see yourself to be overweight since your BMI is more than 25.0.
This next issue I will want to point out here is what makes people overweight.
(i) Most people eat more food than they are required to eat.
(ii) Others eats foods that contains very high amount of calories e.g. ‘Fats’ etc
To those who do not know, they may be wandering, what are the health implications of excessive weight gain?
Generally, people gain weight as they age (ie few pounds) so if you gain few pounds over the years, your are not in a problem. But if on the other hand you gain more than necessary, this could lead to an increase of health risk. In particular, women who gain excessive weight are at risk of hearth attack and also double risk of dying from cancer. (God forbid!) but truth is bitter most times. So that is not meant to scare you it is a fact. Aside these overweight people are generally at risk of several other forms of illness in the later parts of the lives. So be warned.
Having said this, the question is now how do I maintain a normal weight which will last forever and ensure I maintain good health?
The healthiest way to loses weight is neither by crashing your diets nor by engaging in rigorous exercises. The body likes slow changes in terms of food and exercise. It is worthy of note here that some diets that severely restricted calories or the types of food “allowed” can make you deficient in the nutrients and vitamin’s that your body needs greatly. So to follow a health process, it is advisable you adapt to the following methods:
Reduce your calorie intake without having to alter your diet significantly
This can be achieved by
a. Not eating more food than required (basic)
b. Replacing the consumption of fizzy drinks and fruit cordials with water.
c. Swapping whole mike for semi-skimmed
d. Swapping semi skimmed for skimmed.
e. Limiting the margarine and butter intake.
f. Reducing or stopping the use of sugar in tea & coffee.
a. Cutting down your alcohol intake.
b. Not skipping break fast or any meal in the name of weight loss exercise.
Energy Needs and weight loss: Our body needs food for energy and stores any excess energy as fat. So if you eat more than your body needs for daily activities and cell maintenance you’ll gain weight. So you need to get your body to use up these stores of fat. These could be done mainly by
Reducing the amount of calories you eat.
Increasing your levels of activity {exercise}.
Even if you hate gyms, you can such things as 20 minutes walk as long as it is done regularly. It is worthy to note that every single time you exercise more than usual, you burn calories and fat. So exercise regularly.
Eat Breakfast every day:- Many people have these erroneous impression that skipping breakfast is a great way to cut calories; but they usually end up eating more throughout the day; So avoid these and ratter eat breakfast regularly.
Choose liquid calories wisely:- Try to take skim or low-fat milk if you must take milk. Also take small portions of 100% fruit juice. Try a glass of nutrition’s and low-calorie vegetable juice to hold you if you get hungry b/w meals. Be careful of alcohol calories which add up quickly. Also limiting alcohol to the weekends can be a huge calorie saver.
Eat more produce:- Eaten lots of low-calo, high volume fruits and vegetables. crowds out other foods that are higher in fat and calories. Eat plenty of vegetables rather than meats (especially red meats). Stock your kitchen with plenty of fruits and vegetables. Enrich your diet with vitamins, minerals, phytonutrients, fiber etc.
Go for the Grains:- Substitute whole grains for refined grains (eg white bread, cakes, cookies etc) This will aid you add the much needed fiber and will fill up faster. Also, choose whole wheat breads and pastas; brown rice, bran flakes, pop corn and whole rye crackers.
Trim portions:- This is the most important of all. Try to reduce your portions by 10%- 20%, if u do this you will be amazed by what you will see. Did I hear you say splendid? As simple as it may sound, this is the key to permanent weight gain.
Have protein at Every meal and snack:- Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you are less likely to over eat. Try also yoghurt, small portion of nuts, peanut butter, eggs, beans, lean meat etc.
Spice things up:- Cooking your meals with garlic and pepper could help curb overeating.
Surrender the salt shaker: Salt may be calorie-free, but it can still contribute to body fat. This because salts leads to thirst and many try to quench thirst with sugary drinks. So ensure you use packaged products labeled low-salt etc.
Finally, Haven said all these, I will like to give you the health benefits of weight loss. Weight loss can lead to the following:
i. It can reduce the rate of developing such illnesses like diabetes especially in women, health problems in men etc.
ii. It makes you fell good and increases your self confidence.
As you observe all these, I pray that you remain/regain that body structure which you so much crave for.
To your dream stature and good health.
Saturday, May 15, 2010
GET AN AMAZING SLIM FIGURE 2RU PROPER DIETING.
Do you want to achieve your dream figure’ by shading those unwanted fat? If your answer is yes, then this article is for you.
Dear friend,
A lot has been said about weigh loss in the past. Several professionals have come up with numerous suggestions on how to achieve a slim figure. Despite all the hype associated to weight lose through proper dieting, it is obvious to note that a lot of the formulars do not lead to a positive results. It is based on this truth and the genuine passion to bring your worries to end that I came up with this tested and proven formulars.
You can actually lose up to 6 pounds in 7days without starvation or indulging in rigorous exercises. To achieve these, I will like to enumerate two formulars which could be very useful.
FORMULAR ONE: (Does and Don’ts):
You need to cut out all refined sugar, and all animal fat. You could also eat all the high care (high carbohydrate) foods you want as long as you eat one apple and one carrot per day you also need to eat plenty of vegetables and fruits.
One may ask what do I need apple and carrot for? You actually need them because the pectin in the apple and the carrot mixes with the high cares actually burned down body fat. You can also eat fish and chicken as long as you like; but note that the eaten of eggs should be as low as twice a week.
Also, it is advised to keep the butter intake in moderation. It is obvious to note here also that a lot of people cannot do without spaghetti; baked potatoes, rice dishes etc but they should be less frequent if you intend to achieve optimum result. Further more, it is advisable you take as much water as you want; because this helps the whole process to work faster.
On the contrary, you should try as much as possible to avoid eating animal fat which include {milk, cheese, all kinds of diary etc}. Avoid eating any meat that contain fat and eat red meat only once a week. Snacks are not good friends of yours if you must be happy at the end of this exercise hence you should rather eat plenty of fruits.
It is advisable to as much as possible avoid refined sugar and candy. This is very important. Also, avoid toppings on the potatoes and use very little sauce on the pasta.
If you observe these for a period of 3 months, you will be amazed by what you will see. You will have your weight maintained as long as you want and ensure your waist is trimmed. Note however, you can eat things that are not allowed from time to time, but moderation of such things should be your watch word. There is no absolutes, but just do your best to maintain the food that you are supposed to be eating.
Before I round-off formula one, I will like to point that fat is not necessarily bad, but it should not be taken too much. Most people mistakenly consume more fat than are necessary through excessive eating. So you should watch what and how you eat. It is also worthy of note that avoiding fat altogether will make you feel hungry all the time and also make you sluggish, this will eventually lead to indulging in more food than you would have eaten if you were eating healthier fat that give your stomach the feeling of being full. I therefore wish to let you know however that saturated fat are never good. But healthy fat such as those in almonds are great way to meet daily requirements for fat intake and they also help you avoid overeating.
FORMULAR 2:
This second formular is based on disabusing your mind on the general belief that the use of vegetable and fruits alone could help you lose weight. This is because they are not a healthy alternative. This is owing to the fact that eating of vegetables and fruits alone will leave you deficient in other essential nutrients.
What I want to do therefore is to give you a list of other foods that will help you shed that weight.
So if you must eat those foods that you are forbidden to, you should choose the right alternative.
EGGS BAGEL: Eggs are a great source of protein. In a recent study, it was observed that women on low calorie diet who ate an egg with toast and fell each morning lost twice as much weight as those that had a bagel for breakfast. Even though both have the same amount of calories, eggs are therefore a better alternative to bagels.
STEAK (Lean Red Meats) FOODS WITH SAME AMOUNT OF CALORIES
Study conducted has also shown that women that were on a diet that included lean red meats like steak lost weight than those that were eating the same amount of calories but little beef. This is obviously due to the fact that steak is a lean meat with little fat; and the protein in steak helps you maintain muscles mass during weight loss. Our bodies burns fat for energy when it does not get the nutrients needed.
Other foods that you need to eat included
OATS: This is because they have low calories which implies that they will be great for weight loss.
LENTILS: These are great for flattening the belly. Eating of lentils helps to prevent excess fat that is created by insulin spikes, especially in the abdominal area.
ACAI BERRIES: Acai helps you shed pounds of weight you can use acai supplements or you can buy the berry if it is in season.
Finally my good friend, I am convinced that the application of all I have said will help you get that desired look.
To your good health and dream appearance.
Dear friend,
A lot has been said about weigh loss in the past. Several professionals have come up with numerous suggestions on how to achieve a slim figure. Despite all the hype associated to weight lose through proper dieting, it is obvious to note that a lot of the formulars do not lead to a positive results. It is based on this truth and the genuine passion to bring your worries to end that I came up with this tested and proven formulars.
You can actually lose up to 6 pounds in 7days without starvation or indulging in rigorous exercises. To achieve these, I will like to enumerate two formulars which could be very useful.
FORMULAR ONE: (Does and Don’ts):
You need to cut out all refined sugar, and all animal fat. You could also eat all the high care (high carbohydrate) foods you want as long as you eat one apple and one carrot per day you also need to eat plenty of vegetables and fruits.
One may ask what do I need apple and carrot for? You actually need them because the pectin in the apple and the carrot mixes with the high cares actually burned down body fat. You can also eat fish and chicken as long as you like; but note that the eaten of eggs should be as low as twice a week.
Also, it is advised to keep the butter intake in moderation. It is obvious to note here also that a lot of people cannot do without spaghetti; baked potatoes, rice dishes etc but they should be less frequent if you intend to achieve optimum result. Further more, it is advisable you take as much water as you want; because this helps the whole process to work faster.
On the contrary, you should try as much as possible to avoid eating animal fat which include {milk, cheese, all kinds of diary etc}. Avoid eating any meat that contain fat and eat red meat only once a week. Snacks are not good friends of yours if you must be happy at the end of this exercise hence you should rather eat plenty of fruits.
It is advisable to as much as possible avoid refined sugar and candy. This is very important. Also, avoid toppings on the potatoes and use very little sauce on the pasta.
If you observe these for a period of 3 months, you will be amazed by what you will see. You will have your weight maintained as long as you want and ensure your waist is trimmed. Note however, you can eat things that are not allowed from time to time, but moderation of such things should be your watch word. There is no absolutes, but just do your best to maintain the food that you are supposed to be eating.
Before I round-off formula one, I will like to point that fat is not necessarily bad, but it should not be taken too much. Most people mistakenly consume more fat than are necessary through excessive eating. So you should watch what and how you eat. It is also worthy of note that avoiding fat altogether will make you feel hungry all the time and also make you sluggish, this will eventually lead to indulging in more food than you would have eaten if you were eating healthier fat that give your stomach the feeling of being full. I therefore wish to let you know however that saturated fat are never good. But healthy fat such as those in almonds are great way to meet daily requirements for fat intake and they also help you avoid overeating.
FORMULAR 2:
This second formular is based on disabusing your mind on the general belief that the use of vegetable and fruits alone could help you lose weight. This is because they are not a healthy alternative. This is owing to the fact that eating of vegetables and fruits alone will leave you deficient in other essential nutrients.
What I want to do therefore is to give you a list of other foods that will help you shed that weight.
So if you must eat those foods that you are forbidden to, you should choose the right alternative.
EGGS BAGEL: Eggs are a great source of protein. In a recent study, it was observed that women on low calorie diet who ate an egg with toast and fell each morning lost twice as much weight as those that had a bagel for breakfast. Even though both have the same amount of calories, eggs are therefore a better alternative to bagels.
STEAK (Lean Red Meats) FOODS WITH SAME AMOUNT OF CALORIES
Study conducted has also shown that women that were on a diet that included lean red meats like steak lost weight than those that were eating the same amount of calories but little beef. This is obviously due to the fact that steak is a lean meat with little fat; and the protein in steak helps you maintain muscles mass during weight loss. Our bodies burns fat for energy when it does not get the nutrients needed.
Other foods that you need to eat included
OATS: This is because they have low calories which implies that they will be great for weight loss.
LENTILS: These are great for flattening the belly. Eating of lentils helps to prevent excess fat that is created by insulin spikes, especially in the abdominal area.
ACAI BERRIES: Acai helps you shed pounds of weight you can use acai supplements or you can buy the berry if it is in season.
Finally my good friend, I am convinced that the application of all I have said will help you get that desired look.
To your good health and dream appearance.
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