How To Increase Healthy Weight?
Carrying excess weight is a known health risk. Excess weight increases the heart’s workload and can raise your chances of getting a number of serious medical conditions such as heart disease, high blood pressure, adult-onset diabetes, and certain forms of cancer. It also can adversely affect your self-image an make it difficult to exercise. But how can you find out what is your ideal weight? A healthy weight is actually a range of weight-related to your height, but the number of pounds you register on your bathroom scale doesn’t tell the whole story. Your body composition—the percentage of your body that is made up of lean tissue, composed mainly of muscle and bone, or fat—also is important.Your body composition is partly determined by your genetic makeup and partly by your activity level.
The more fat you have in relation to lean tissue, the less healthy you are, but it is somewhat difficult to measure how much of your weight is made up of fat. The best way to judge the percentage of body fat that you carry may be by looking at how active you are. The more physically active you are, the less body fat you are likely to carry. One easy way to assess your weight and whether it puts you at risk for Healthy Weight problems is to consult a table that gives you your body mass index (BMI). Lose Your Wight 5KG In One week
If your Healthy Weight falls outside the upper end of the range for your height, you
may be moderately or severely overweight. Obesity (weighing more than 20
percent over the upper ideal weight range for your height) contributes to the
development of diabetes, heart disease, and gallbladder disease. Obesity also
complicates the treatment of and lowers the chances of survival of people with
stroke, kidney disease, and numerous other disorders. Although the idea that
obesity results from a lack of willpower is outdated, doctors are still unsure
exactly why some people are overweight while others are not. Losing weight and
keeping it off for life can be extremely difficult, but you can control your weight
if your motivation stays high.
Where on your body you carry excess weight also is important. Most men
store excess fat weight around their waists and abdomens, putting them at higher
risk for early heart disease, high blood pressure, and diabetes than people
(mainly women) who carry excess weight predominantly in the hips, buttocks,
and thighs. You can determine your waist-to-hip ratio by first measuring your
waist at its narrowest point and then measuring your hips at their widest point.
Divide your waist measurement by your hip measurement. If the number is 1.0,
or close to it, you are a typical “apple-shaped” man. If the number is a lot less
than 1.0, you are “pear-shaped” and have less risk of future health problems.
Where your body stores fat is largely an inherited tendency, although strenuous
exercise has been shown to reduce body fat in general and fat stored at the
abdomen in particular.
Doctors no longer believe that, as you age, it’s acceptable to gain up to 10
pounds over your normal weight when you were younger. Any additional weight
over the accepted range for your height is now known to be a health risk, and the
more you gain, the bigger your risk. So maintain your weight within the range
that is normal for you and you’ll be better off in the long run.
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Tips for Dieting
If you have a Healthy Weight problem, you can find many programs to help you lose extra
pounds, but the only proven method to lose weight and keep it off is to eat less
and become more active. A calorie- and fat-restricted diet that follows the Food
Guide Pyramid recommendations, combined with a regular exercise
program, will help you reach your target weight range safely. You should
realistically aim to shed only 1 to 21⁄2 pounds per week by consuming about 500
calories less per day than usual. During your weight-loss regimen, periods may
occur during which you may not lose any weight at all, but don’t get discouraged.
This is normal. The pounds will start to come off again in a week or two.
Avoid crash or fad diets because they may not provide all the nutrients you
need, and extreme diets can be harmful to your health. Even worse, such diets
often do not work over the long term. Here are some suggestions that can help
you lose weight successfully:
• Don’t skip meals, including breakfast, because you will be tempted to eat
more later in the day.
• Keep a diary of your food intake before and after you begin your diet, so you
can compare the difference and make sure you are getting enough nutrients.
• Start an exercise log so that, as you build stamina and endurance, you can see
your progress and stay motivated.
• Don’t consume fewer than 1,400 calories a day, to make sure you get all the
nutrients you need.
• Cut back on fat by buying low-fat substitutes for mayonnaise and other
higher-fat foods. Trim fat from meat. Drink 1 percent or fat-free milk.
• Reduce your intake of sugar by having fresh fruit or yogurt for dessert.
• Experiment with herbs and spices to add flavor to food and to make up for
less sugar, salt, and fat.
• Ask your family to support your diet and exercise program by encouraging
you or participating with you.
How Exercise Helps You Lose Weight
Reducing your intake of food is only half of the weight-loss equation. The other
half is becoming more physically active. To lose 1 pound, you have to burn 3,500
calories. Exercise burns calories quickly, helping you shed those excess pounds
even faster. Physical exercise builds muscle and lean body mass (see The Body
Mass Index, page 18). Having more muscle gives you a higher metabolism (the
process in your cells that produces energy), so you naturally burn more calories,
even when you are at rest. Your metabolism stays especially high for several
hours after you exercise, meaning that your body burns additional calories after
you are physically active. Regular exercise also can suppress your appetite, so
you don’t feel like eating as much as usual. The following table lists various
types of sustained physical activity. Each of these activities, which vary in time
and level of intensity, can help you burn an additional 100 to 200 calories per
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