Ideal weight Loss Tips to get healthy weight

0
545

Proper body of a proper weight

Weight as the weather is an interesting subject we all touch without understanding it.

In recent years, deep research has shown that the weight of the physiological mechanisms based on the brain and hormones working day and night to adjust it, today we know the factors in the balance of either balance or increase to the limits of excessive and excessive and create dangerous diseases.

weight Loss Tips

Yes, this is the unfortunate fact. If you are too overweight and physically fit at the same time, you are at risk, and as you age, you are more likely to suffer from health problems as a result of excess weight. And to return a statement.

Excess weight puts you at greater risk:

High blood pressure.
Abnormal accumulation of fat in the blood.
Coronary artery disease.
Stroke.
Gallbladder disease.
Osteoarthritis.

No criticism of others, not even numbers are enough to tell you whether your weight is right. Obesity may be a genetic trait passed on by generations of your family from one generation to another. Check your family history and medical history. You are also able to create an overall picture that may help you answer the following problematic:

Should you lose weight?

If your answer is yes to any of these questions, your health can improve when you get rid of a few kilograms:

Do you eat too much, smoke too much, or live in a state of permanent exhaustion?

Do you weigh more than 5 kg in adulthood?

Do you have a weight-related problem, such as high blood pressure, diabetes, arthritis, or high cholesterol?

When synchronizing one of these factors with excess weight, it can adversely affect your health.

What is healthy weight?

As we mentioned earlier, as much as a person relieves the weight as much as he lives in good health. All doctors believe in this principle, but most people do not know the limits of their natural weight.

So what is the ideal weight that we need to keep in order to maintain the beauty of our body and feel comfortable and reassured and live our days away from the problems of nutrition.

Do not confuse obesity and weight gain, weight takes into account muscle mass and bone, obesity is excessive lipid tissue, and specialists can divide this obesity. And determine the standard by which begins to form a health risk.

Strength, endurance, energy and muscle strength are some of the many rewards you get from regular exercise. If these changes are not translated into less kilograms on the balance, do not worry. The muscles that grow in your body are more dense than the fat you lose. Do not lose pounds for a while, even though you get rid of fat. Remember that your weight is not important if you look well and feel comfortable.

Your weight is determined by your energy balance. If you eat more calories than you burn, your weight increases. If you burn more calories, your weight decreases. If you burn the same amount of calories you eat, your weight remains a condition. Indeed, the number of calories you need every day is linked to several factors, including excess weight, underweight or weight, and your level of physical activity is a contributing factor .

Many overweight people are embarrassed by their attempts to lose weight. While the media is flooded with diet systems and different plans to restore the desired fitness. In fact, the overabundance of weight gain risks can not be denied. Success in weight loss, however, requires knowledge principles and commitment, accompanied by logical nutrition and regular exercise.

For most obese people, weight loss is a healthy goal. Getting rid of obesity often means reducing the risk of heart disease, diabetes and high blood pressure. However, many people, especially women, who are not considered obese try to lose some kilograms, do not give them any health benefit, but would be harmful.

Determine body mass

If you have high blood pressure or are at risk, the solution is not slim. You have to reach a weight or maintain a weight that helps control blood pressure and reduces the risk of other health problems.

In three assessments, you can determine whether your weight is healthy or whether it’s worth losing a few kilograms.

The first process: Body mass index:

Click on the links below for more information

Body Weight Index Body mass index (BMI) is a measure of body fat and health risk as it links your body weight to the health risks associated with excess weight. The following table shows you how to calculate your body weight index:

If your weight index is between 18.5 and 24.9, you are in the health range. But if this guide is over 25, you’re overweight.

Second operation: waist circumference:

This measure is the second most important place after body mass, and indicates where most fats are collected. People who carry most of their weight are described as “the apple”, while those whose weight is concentrated under their waist and around their hips and thighs are referred to as “black”.

Generally, the shape of the egg is more healthy than the apple. Cases that accumulate fat around the waist are associated with an increased risk of high blood pressure, as well as other diseases such as diabetes, coronary artery disease, stroke and some cancers. Fat in the abdomen is more likely to move to the arteries. Even though the mechanism used by fat during transmission is not yet known.

To determine if you are carrying extra weight around your waist, measure your waist circumference. The highest point on both hip bones and abdominal circumference was determined above these two points. Measuring more than 102 cm in men and 88 cm in women, this indicates a higher risk of special health problems if the body mass is 25 and above.

Operation 3: Health Conditions:

It is not enough to know one’s own index and the circumference of his waist to decide what to do with his weight. Every person knows what his or her ideal weight is, because we experience signs of error or weight loss. The experts often determine the ideal weight without going back to the scales. They will ask the patient whether it is difficult to climb, walk or unfasten the shoe … As each of us knows … he is running, his knees hurt, he is narrowing himself tired without bothering.

For this, it is necessary to review the expert doctor to confirm the heart, pressure and diabetes before deciding whether a program to reduce weight.

Factors that a person has the ability to maintain his weight within the normal level

Weight results from the sum of two main factors:

1 Amount or amount of energy the body gets from lunch.

2 The amount of energy spent or acquired by the body in the types of motor activity.

1 Natural weight (where the thermal balance is neutral)

The amount of energy consumed at lunch equals the amount of energy consumed in the types of motor activity

Lunch (energy consumed) equals sport (energy consumed)

2 Obesity (where the energy balance is positive)

The amount of energy consumed at lunch is more than the amount of energy consumed in the types of motor activity

3. Thinness (where the energy balance is negative)

The amount of energy consumed at lunch is less than the amount of energy consumed in the types of motor activity

Through this chart we note that if a person wants to maintain a constant weight, he should eat lunch equivalent to the rate of energy consumption contained in this lunch in the practice of types of motor activity.

However, if the amount of food consumed increases the rate of movement and activity. The excess energy in the lunch is stored in the body in the form of fat or overweight or obese.

If the amount of food or energy consumed by the activity rate is reduced, the body changes to the consumption of its energy balance in the form of a fatty tissue to meet the increased energy needs due to increased activity and weight loss.

Scientific and health methods to lose weight to the desired level in case of obesity

Extra weight can be eliminated in any of the following three ways:

1) Reduction in the quantities of energy consumed

By following a low-energy energy program or system, and following this method alone would:

It takes a long time to get rid of excess weight and get the desired results.

B – Weight loss may be due to the destruction of the body muscles and vital tissues or the secretion of some body fluids and the loss of excess weight due to the burning of excess fat from the needs of the body purely causing many serious health consequences.

C relaxes the muscles of the body and relaxes the skin tissue and wrinkles, giving the human appearance that suggests aging and aging.

D may not lose weight despite the adoption of a low-energy energy system if the movement of human movement than it was or changed the nature of his career from the function of mobility to office function.

Descriptive food systems are characterized by their high level of energy, which makes them characterized by cruelty and inability to satisfy the taste of individual food and achieve saturation.

2 Consumption of surplus energy stored in the body on the image of greasy tissue plus

By increasing the rate of motor activity and exercise, without specifying the quantities of food being eaten, and it is wrong to follow this method solo:

A person needs to exert a great effort for a long period of time continuously to consume the extra energy he is eating in his ungrammed diet and the amount of extra energy stored in his body in the form of greasy tissue, which may not be allowed by the circumstances in his real life.

For example, if you eat a large apple that exceeds its energy needs, it is forced to walk at a speed of 5.3 mph for 91 minutes to consume the energy in the apple (the body consumes 2.5 calories per minute) Moderate for 21 minutes, swimming for nine minutes or running for five minutes) or eating a large hamburger sandwich, he has to walk for two to seven minutes or ride the bike for an hour and 12 minutes or swim for 35 minutes or run for half an hour to burn the energy in A hamburger sandwich prevents it from turning into a fat stock within the body .

B – One may experience symptoms of malnutrition due to spontaneity and non-selection of the types of food that achieve a balanced meal meal that provides the needs of different nutrients.

C may not lose weight despite the exertion of a large sport due to eating large amounts of food energy to compensate for the amount of energy lost in sports activity.

Combine the two methods together

In addition to the emotional and psychological problems caused by weight gain, overweight and obesity are a real health hazard. On the one hand, it needs even more power to pump blood into all those fatty tissues, leading to high blood pressure. Eating too much is the main cause of weight gain. Exercise alone is not enough to lose weight. You can lose weight by dieting, but a lot of weight loss because of diet is really a lack of water, which is quickly replaced when you go back to eating and drinking.

The quickest, most effective, and most effective way to lose weight is to combine strong exercise with healthy diet, by balancing the calories you take with those you burn. The best way and result comes when balancing between reducing calorie intake at the same time as it increases the burning of calories through exercise.

A low-level energy-efficient diet is accompanied by a kind of sports or motor activity. The best way to lose weight and maintain the new weight gained as the body benefits from the benefits resulting from the changing habits and development of food to achieve health and fitness and gain strength, vitality and activity. Regularity of exercise increases the fitness as the body gets enough of the various nutrients through the balanced therapeutic regimen of weight loss, and it means acquiring healthy fitness and correcting the weight to the desired level.

Is maintaining body weight naturally a necessary factor to achieve a sense of health?

Yes, maintaining the body weight at the desired level gives an indication that the person deals with the energy at lunch is equal to the consumer needs of this energy in achieving the following functions:

A feed the body organs responsible for the continuation of life.

B) practicing different kinds of activity today.

C) Maintain a constant body temperature, regardless of the environmental conditions surrounding it, without excessive or excessive.

Weight gain (obesity) or lack of (thinness) from the normal level are considered to be satisfactory, accompanied by different symptoms and the deterioration of human health.

Obesity is a key factor in the following diseases:

1 Arthritis and corrosion, especially the joints on which body weight is based.
2 Spinal pain.
Heart disease, arteriosclerosis and high blood pressure.
4 Diabetes.
5 Biliary inflammation and gallstones.
6. Pain and liver impairment of liver and liver function.
7 Kings disease «gout».
8 Poor digestion.

Not to mention other phenomena of recycling:

1 tendency to idle, laziness, dullness of mind and lack of vitality.
Difficulty of movement and sometimes inability.
3 feeling tired quickly when the least effort.
4 shortness of breath.

In addition to the health problems caused by obesity, it also causes many social problems that are reflected in the worst payoff. To deteriorate in the end his state of health, physical and psychological as well.

Examples of social problems that obesity causes are:

1 Lack of elegant, elegant and harmonious appearance.
2 Exposure to inflammation in the folds of the skin and its displacement and the emission of unpleasant odors.
3 Difficulty of pregnancy and status for women.

The thinness:

1 weaken the immune capacity, and the slim man facilitates the injury of many diseases, especially chest diseases such as tuberculosis.
2 reduces the human efficiency in the completion of his work, and limits his ability to focus.
3 Thinness is often accompanied by a type of diseases of undernourishment or more like anemia or lack of calcium because the lack of energy supply does not allow one to provide the adequacy of various nutrients.

Are you ready to get rid of excess weight

Since getting rid of weight requires a lot of focus and physical and mental energy, you can not go into it rashly, you need to commit and prepare yourself, part of this preparation is to determine whether the present is appropriate and correct. Your success depends on your willingness to take advantage of this challenge so ask yourself the following questions:

What incentives do you have to make changes in my lifestyle at the moment?

Be honest because realizing the need to make adjustments and feeling challenged is two different things.

What is going on in my life and in the next few months?

Do not prepare yourself for failure by trying to improve your way of life if you are going through other basic problems. Whether it’s in your marriage, your profession, your money or your children, give your life a chance to relax before you actually start, it’s a priority to make the necessary adjustments to your lifestyle to achieve healthy weight.

Am I realistic about my goals in getting rid of weight?

Remember that getting rid of 5 to 10 percent of your body weight can lead to a lot of health rewards, start with small numbers. Try, for example, to get rid of about two kilograms each time. If your dress size is 8 when you are in high school, this does not mean that you should keep this size at the present time.

Try to reach a comfortable weight that you can easily maintain during your youth. If you suffer from excess weight all the time. You should then seek weight that will improve your blood pressure, cholesterol levels, energy and sleep ability.

Do I really believe that slower is better?

You want to get rid of 200 grams to one kilogram per week. This pace may seem too slow in our society for immediate satisfaction, but make your long-term health improvement your primary goal and know that speed does not matter at all.

  • Do I have time to keep records of my food intake and physical activity? Studies have indicated that keeping records increases your chances of success.
  • Do I have family and friends who support my efforts?  You need someone to support you. The greater the number of these, the better. If you do not enjoy the support of anyone, consider joining a collective weight-loss program.
  • Do I want to improve my health or am I just interested in improving my formality?
  • Do I believe in my ability to change my eating behavior?
  • Do I want to find ways to make me more physically active?  More movement is the basis for maintaining and maintaining weight.
  • Do I have an eating disorder or other lifestyle problem that I needed to help solve before I started it?
  • Do I want to look at my previous successes and failures, in terms of weight loss and other areas of life, to see what motivates me and keeps me going?
  • Do I believe that having a healthy weight and maintaining it is a lifelong process and requires me to change my behavior, my eating habits and my level of physical activity, and am I ready to do so?
  • Can I consider this a positive experience, not even fun?

Tips for maintaining the ideal weight

Do not start weight loss program when you are frustrated or undergo major changes in your life, this type of risk writes failure from the beginning.

Set goals in a program (long and long term). If you want to lose 18 kg start with a loss of 2 kg.

Check your consumption of food with caution. Most adults abusing estimate the number of calories they consume. It is normal to give up 500 to 1,000 calories a day of your food, leading to a loss of 450 g to 900 g per week and a diet that depends on less than 1200 calories a day. It may not match your needs Algdaiah daily.

To enjoy more healthy foods, go back to the food pyramid for healthy diet recommendations and keep healthy foods at your fingertips, during regular or fast meals, and fast food plans.

Do not miss any of the meals: Eating at specific times preserves the appetite and the quality of the food choices, and breakfast increases metabolism in the morning. And thus burn more calories.

Reduce fat consumption to less than 30 percent of lunch when possible, but be careful not to exaggerate, the body needs a certain amount of fat.

Record the factors that affect your efforts to lose weight. Without the time you feel the need to eat. Is this need related to your mood, a certain time of day, food, or activity?

Do you eat without thinking about what to do, like eating while watching TV or reading a newspaper?

Reduce your intake of sugar and sweets, they are rich in calories and poor in other nutrients.

Eat slowly. You will eat less because you’ll feel that the more your stomach is full.

Focus on eating. Do nothing else while eating (like reading or watching TV).

Use a smaller scale and try to ignore hunger attacks when you feel them. They usually go away within minutes.

Use a multivitamin daily if you follow a diet, especially if you limit your calories to 1,400 calories a day and avoid costly and high-dose weight loss combinations.

Try to identify one or more of the activities that you enjoy and can exercise regularly, start slowly and then gradually increase density. Your goal is to exercise moderately for 30 minutes or more per day.

Exercise does not have to be extreme to get positive results. But you can reach your goal through a moderate and regular exercise, such as walking.

Type your exercises to improve your overall fitness so you do not lose interest in activity.

Try to practice with a coach, this helps you to adhere to the program.

Some small activities benefit. For example, park your car at the last position, use the stairs instead of the elevator, get off the bus before the station or two stations and walk.

Be committed to the exercise program and not reduce the time allocated to it and keep a record of your activities.