In this modern world everyone is conscious to use such diet which fulfills all his body requirements to save him to become sick or fat. Experts conclude that there is a definite relationship between the height and weight of a person. For example according to one formula Ideal Body Weight (IBW) should be equal to as Weight in kilogram= height in centimeters – 100.For another expert Weight of a person in kilogram is as 50+2.3*(height in inch more than 60) =50+2.3*4=59.2 kilogram.Now a day most widely a term Body Mass Index is used which has been calculated as
BMI= kilogram/square of height in meters for example if the height is 5ft.and4inch and the wt. is 65kilogram BMI=65/2.724=23.89 Then there are tables indicating different ranges for an under weight, normal, overweight, severe obese and super obese person. Which are slightly different in case of men and women? Under weight men BMI range for men is 19 to 20.7 and for women BMI range is 18 to 19.1.Normal person BMI=20.7to26.4 and for overweight person BMI=27.8to31.1.There are still some problems to determine overweight. Some muscular people can have high body mass indexes which wrongly suggest fatness. Similarly some races ands nationalities have different body fatness distribution and body composition, so we need different criteria to calculate their body mass index.
Weight loss tips or techniques are now widely used to control and maintain it properly. Certain diets are essential and are also used as weight tips like
Fat: Research is clear; Diets too high in fat promote overweight and obesity. You should make program not to consume more than 25% of calories from fat. Again fat should be none saturated.
Sugar: Sugar does not make as much dietary damage as fat, but you will find when you eat sweets you want to eat more. Moreover sugar excretes chromium from our body which is very helpful in calorie burning tissue. Water intake is also very important and we should drink plenty of water to keep nutrients balance in our body. Water is not only a solvent for minerals vitamins but also is helpful to flush out waste out of cells to make our body function properly.
Fresh Foods: Try to use fresh foods, instead of frozen package or processed and convenient foods such as fast food. Packaged foods are always rich in sodium and fat content. Do not be over restricted: Having a small treat once in a while can be rewarding to your weight loss, because if you cut too much to your favorite you will replace another one. Watch your sugar drinks: Juices, soda, cream and sugar in your coffee or tea all added up. Make a program to use at least 8 glasses of water a day.
Fiber: You can compete with your hunger by taking dietary fiber, which is filling, to feel full but ear less. For these diets experts suggest eating more fruits, vegetables, and wholegrain cereals. There are some others weight loss techniques accordingly.
How many calories you need is calculated like that BMR (Basal Metabolic Rate) in kcal=Body wt.*15+ (Moderate activity*3.5) and if we want to reduce wt. we should subtract 500kcal.Example if wt 140 lbs and 20minutes is the moderate activity then to reduce 1lb per week calculation will be as 140*15+20*3.5=2100+70=2170kals so to reduce 2170-500=1670kcal. It will give you an idea how difficult is to reduce weight and secondly we can chalk out program to reduce desired weight.Secondly eat at least 5 serving of fruits and vegetables per day. Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. Again they are low in calories and will be helpful to reduce weight.
Do not skip meals: Eating small frequent meals help to balance your calories intake throughout the day and maintain blood sugar level. Instead of taking 3 big meals, tyr to eat 5to 6 small meals. Exercise is another way to grind yourself reduce your weight and make your muscles strong enough which in tern raises metabolic rate. It is now proposed that period of exercise should be between 30 to 45 minutes for a day to stay healthy. Also try weight bearing exercise is least 2 times a week to burn any unnecessary fat left. There are different weight training exercises to build muscles of different parts of body as Weight exercises for chest, weight exercises for arms, weight training for shoulder, weight exercises for back, weight exercise, weight training for abs, weight exercises for legs, weight exercises for triceps, weight training for seniors. All these exercises are for specific areas and also used for muscles building.The only problem that most of the persons have to face is the regularity and time scheduling as it is not a one day job. |
