For those of you who want to maintain the balance of the body and also lose weight, here are some tips to follow:
- Do not ever forget to eat breakfast. Eat at least two hours after you wake up the morning. In fact, you should eat more at breakfast. Exchange of part or divert your calorie quota for dinner with Feed accumulate more calories at breakfast or lunch.
- Do not leave yourself feel hungry. Eat at least every four hours. So that the quota for a day full of calories still awake, try to divide the portion of food. Ration for the food to make sure you really get fuel before and after doing activity. For example, eat some breakfast before your quota walk in the morning and then spent the rest nautical
- Eat at least three of the four types / categories on the food every time you eat. Four types of food are: 1. Bread, cereals, wheat, 2. fruit and vegetables, 3. low-fat milk and soy, 4. low-fat meat, fish and nuts. Carbohydrates such as bread, cereals and grain is the foundation of each of your food, while the protein as enhancements.
- Define the target decrease body fat regularly. That way, you will be more likely to achieve ideal weight if your body weight down too quickly.
- Calories in liquid form and can improve with the addition of weight quickly. Reduce habits drinking high calorie drinks such as soda , sports drinks, coffee or alcohol.
- Start to eat natural food like fruits, vegetables, whole wheat (whole grain). Less processed food habits are usually lower because the amount of fiber and does not satiate.
- If you can not refuse food specially (fast food), ask for nutrition information on the contents before you make a selection or check through the information on website restaurant. Avoid the menus with the word "fried", "crispy" or special sauce that will be guaranteed a high-calorie.
- Remember. Calories in sports drinks, energy bars or gel that is consumed during exercise will increase the calorie.
All of us feel tiredness specially from a busy day, but sometimes we feel we don't have the energy to do our usual activities despite a good night sleep. And sometimes we do a relaxing activity we don't feel refreshed. Fatigue or tiredness is often due to a number of causes, oftentimes to a combination of them, psychological causes like depression and stress, physical causes like over or underweight, and lifestyle habits like sleep disorder and night shift. Here are some tip to overcome tiredness and being lazy.
- Take a more comfortable lifestyle = Evaluate yourself. Take note of the things that makes you feel tired, including problems and pressures at home and at work. Discuss with your family what can be done to get over those pressures. Is it all work for you? People aren't machines, some time for yourself is necessary. Learn relaxation techniques and stress management.
- Get some enough sleep = Try to go to bed and get up more or less a the same time daily. Don't nap during the day so that when bedtime comes, you'll be drowsy. Don't focus on your inability to sleep. Try to have a bedtime ritual that will signal your body to sleep, such as reading a boring book or listening to slow music. Of course, your room or bed should be comfortable.
- Do your best to achieve your ideal body weight = For the obese, weight loss should be gradual around two to five pounds a month. Don't go go on a crash diet. A balanced diet with less calories per day is best. Exercise is a healthy way to lose weight. Thin people must build body mass by increasing calorie intake. Gaining muscle strength is important.
- Exercise regularly = Convince yourself to exercise. If you have been a lazy boy or a couch potato the past several months, start with 15 minutes of walking a a faster face than usual at least four times a week but preferably daily. In time, increase your speed and prolong the duration to 30 minutes. Other forms of aerobic activity = treadmill walking, biking, dancing, swimming, basketball and other sports will also help.
- Consult your doctor = if still tiredness persists, your doctor can check if you are suffering from depression or other psychological, physical, and medical conditions.
Childhood Obesity, It is a major health problem in kids nowadays 'and one that many do not want to see, and others don't even see it until there kids is as big as a snowman. Your kids will suffer from obesity not just in health but also in his social life.
here are some causes of childhood obesity:
too much fatty meats.
too much time in front of a tv or computer.
too much soda or sugary drinks.
too much sugar and white refined breads.
not enough fiber such as whole wheat and grains.
not enough fresh fruits and vegetables.
oversize food portions.
lack of physical activity.
more and more mother's in the workplace causing improper diet.
Years ago kids went out to play and did not sit around with all the new gadgets they have today.
also there were not as many places to get fast food and kids didn't have the money to stuff themselves with BIG MAC'S. etc, also more foods were fresh then today a lot of foods high in salt sugar and preservatives are consumed. Many families do not sit down to eat a proper meal today due to busy schedules and eat on the run and it is usually the worst and easiest food that is eaten. Walking to and from school and friend's houses was how it was not being driven everywhere.
Nearly one in five children grew big enough around the middle to be considered obese, a 65 percent increase in belly fat over just six years, according to study.
Although increases in Body Mass Index scores among children have been noted for more than a decade, the increase in children with significant belly fat appears to have been even greater, based on data from government health and nutrition surveys.
Belly fat is more dangerous than fat in other parts. What you can do is to keep healthy food around the house. Young children do not go shopping- the parents do - so they have control over what appears in the household food area. If there is no candy, no soda, no sugar laden cereal - the kids will not be eating it. As for those who say their kids only eat sweet stuff- do not worry your kids won't starve themselves - they will eat and they may even find they like the more natural foods.And get some daily exercise - play with the kids - toss balls, chase each other, run around with the dog, take walks and limit the amount of time in front of the TV - a good TV rule is NO FOOD while watching TV. That works for adults too - we tend to munch mindlessly when we watch TV and we have food around. Discipline must start with parents and past it to your kids. No government wants to start removing children to foster care due to obesity - but we as a culture have to look out for children - society has an interest in its children...and obesity is shortening lifespans. Don't let this children suffer from obesity. its not there choice to be obese.
Some people’s long-term weight loss plans are more not so realistic or ambitious than they have to be.
For example, if you weigh 175 pounds and your long-term plan is to weigh 120, even if you have not weighed 120 since you were 16 and now you are 45, that is not a realistic weight loss goal.
Your body mass index or BMI is a good indicator of whether or not you need to shed of pounds. The ideal BMI range, according to the national Institutes of Health, is between 19 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range.
From this point of view, you will need a sensible weight loss plan that will correspond to the required BMI based on your height, because this is the primary factor that will affect your BMI.
Body Mass Index (BMI)
Overweight are linked to Heart disease, diabetes and high blood pressure. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent, according to some estimates. According to health experts, people who are overweight but have no other health risk factors (such as high cholesterol or high blood pressure) should eat healthier and exercise to keep from gaining additional weight. For people who are overweight and also have health risks, they recommend trying to actively lose weight. Be sure to consult your doctor or other health professional before beginning any exercise or weight-loss program.
The most accurate way to determine your extra pounds and determine your health risk is the Body Mass Index (BMI). BMI is a measure which takes into account a person’s weight and height to gauge total body fat in adults. Someone with a BMI of 26 to 27 is about 20 percent overweight, which is generally believed to carry moderate health risks. A BMI of 30 and higher is considered obese. The higher the BMI, the greater the risk of developing additional health problems.
In June 1998, the federal government announced guidelines which create a new definition of a healthy weight -- a BMI of 24 or less. So now a BMI of 25 to 29.9 is considered overweight. Individuals who fall into the BMI range of 25 to 34.9, and have a waist size of over 40 inches for men and 35 inches for women, are considered to be at especially high risk for health problems.
Formula: weight (kg) / [height (m)]2
With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, an alternate calculation formula, dividing the weight in kilograms by the height in centimeters squared, and then multiplying the result by 10,000, can be used.
Formula: weight (lb) / [height (in)]2 x 703
When using English measurements, ounces (oz) and fractions must be changed to decimal values. Then, calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.
for online BMI visit this link
http://www.consumer.gov/weightloss/bmi.htm
Weight loss is a very hard thing to do, first you must have strong will, determination and discipline. You must have a plan a weight loss plan. Getting started with a weight loss plan is often the most difficult part. But when you make the decision to take those steps to lose weight, tone your body, or just feel healthy, you have made one of the most decisions of your life. Here are the first tools to get you started.
1. Calendar: Try to have or must have a calendar, notebook or a diary to keep track of your weight loss plan and every food you eat. Writing down all your foods is a great way to see just exactly what you are putting into your body and then you can see just what changes you need to make to lose weight.
2. Goal: What is your goal? Do you want to get down to that size 6 pants or lose 10% body fat? Do you want to build up some muscle or just tone your body? Write it down on your weight loss journal and set a goal date. When you reach THAT goal, set another one! And another until you reach your main goal.
3. Pictures: Gather some pictures of you. You will want to look back and see where you started and how amazing you look in 2, 5, even 8 months from now! See yourself lose weight.
4. Measurements: measure you weight, chest, waist, hips, thighs, arms and whatever other body parts you would like to see changes to. This is the best way to see what changes your body is making.
5. Actions: Develop a plan of action. Plan your workouts and meals for the following week and act on them consistently. By planning them, you are more likely to follow through with them
6. Research: try to research why losing weight is good, what are the benefits it will give to you? Ask yourself if it will benefit you.
7. Reward: reward yourself on every goal you make Develop a Reward system, this will help you get motivated to lose weight
Related article: Weight loss reality check
Why losing weight is good
