These days people are becoming more and more conscious about their physical appearance. Losing Weight is not an easy task. Many people trying to lose weight have been on numerous diets and have tried just about every "fad diet" that has been around. It’s also important to remember that your weight should be lost gradually. Don’t expect miracles overnight like some fad diets promise.
You first need to check that your wait is under control or not and if your body is over weighted then you need control your body weight. Below are some tips given. First look at the table to know your body weight according to your height.
Look for your ideal weight according to your height.
- Ideal Body Weight:
One should always be mentally & physically fit. Over weight can lead to high blood pressure, elevated blood cholesterol, arthritis, diabetes etc. We should therefore maintain an ideal weight, according to the our body structure.
Desirable Weight For Men | ||||
Height Feet Inches | Small Frame (lbs) | Median Frame (lbs) | Large Frame (lbs) | |
5 5 5 5 5 5 5 5 6 6 6 6 6 | 4 5 6 7 8 9 10 11 0 1 2 3 4 | 118-126 121-129 124-129 128-137 132-141 136-145 140-150 144-154 148-158 152-162 156-167 160-171 164-175 | 124-136 127-139 130-143 134-147 138-152 142-156 146-160 150-165 154-170 158-175 162-180 167-185 172-190 | 132-148 135-152 138-156 142-156 147-166 151-170 155-174 159-179 164-184 168-189 173-194 178-199 182-201 |
[To convert lbs to kg, divide by 2.2. 1kg = 2.2 lbs]
Desirable Weight for Women | ||||
Height Feet Inches | Small Frame (lbs) | Medium Frame (lbs) | Large Frame (lbs) | |
4 4 5 5 5 5 5 5 5 5 5 5 5 | 10 11 0 1 2 3 4 5 6 7 8 9 10 | 92-98 94-101 96-104 99-107 102-110 105-113 108-116 111-119 114-123 118-127 122-131 126-135 130-140 | 96-107 98-110 101-113 104-116 107-119 110-122 113-126 116-130 120-135 124-139 128-143 132-147 136-151 | 104-119 106-122 109-125 112-128 115-131 118-134 121-138 125-142 129-146 133-150 137-154 141-158 145-163 |
The following easy weight loss tips will help you lose weight in a healthy way.:
<!--[if !supportLists]-->1) <!--[endif]-->Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea. Juices, soda, cream & sugar in your coffee or tea all add up.In addition to providing hydration to your body, it will also help you feel full.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals. Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.
Find out how many calories you need |
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3) Increase your fruit and vegetable intake - these are packed with vitamins. Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
4) Decrease your fat intake - try for no more than 20 grams per day. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving. Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed. Eating extra food adds additional calories to your body. For example, if one dessert serving of 75 calories daily after meals for 10 years will give you extra 270000 calories, which will add about 20 kg to your weight!
8). Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
10) Cleanse and detoxify - This may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
11) Sleep- Getting enough sleep can help to keep the hormones leptin and grehlin in balance which regulates your metabolism and appetite.
A study in 2008 by Francesco Cappuccio of Warwick Medical School in the United Kingdom revealed that if you don't get enough of sleep, there is a fair chance you are going to put on weight, no matter which part of the world you live in.
12) Eat protein: Include a low fat protein rich food like tofu, beans, eggs, and low fat milk, yogurt or cottage cheese with every meal. The high-protein meals eaten early in the day stick with you and give feeling of fullness for longer time so you eat less. Soy protein is a very high-quality protein.
13) Eat slowly: You eat more if you eat fast, as it takes about 15 minutes for our brain to get the message from our stomach that we have eaten enough. If we eat too fast, we will eat too much before we even realize we're full!
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