Sunday, December 12, 2010

Having a healthy weight

      Knowing which foods to avoid is only one part of the solution to losing weight. The key to successful weight control is the ability to make positive permanent changes to our lifestyle. In order to do this, we need to know which areas in our life need to be changed and by how much. Only then we can draw up a reasonable and practical plan to put these changes into practice. There is some information we can apply to maintain our healthy weight and fit body:

Setting goals
It is recommended to measure the height and weight in light clothing and without wearing shoes. The data in then used to calculate the Body Mass Index (BMI). One is considered as having a healthy weight range when one has BMI within 20 to 25. An overweight person is having BMI more than 25 but less than 30 while an obese will have BMI more than 30. A long term weight goal need to be established and to achieve it a practical short term goals must be made which we can obtain at two or three monthly intervals. No one become slim and trim overnight. A relevant expectation to lose excess weight must be clear in mind.
Know ourselves
        Before we begin our weight reduction session, we must recognized the food that we eat and the activities that occupy our day. This helps us to identify any unhealthy eating or activity patterns. We should also take into account our daily energy requirement which depends on the level of activity according to our occupation. This may range from inactive such as housewife to moderately active like teacher to very active person for instance an athlete. Our occupation will determine how much food energy we may take.

       It is highly recommended to eat a balanced diet daily with foods from three food groups which are carbohydrates such as rice, noodles and bread, proteins like fish, poultry and beans and also vitamins and minerals which include fruit and vegetables. Eating a wide variety of foods enable us to mix healthier eating choices with less desirable foods and also makes eating a lot more interesting. It is preferable to eat at regular meal times and try not to skip our meals. Skipping meal will make us feel too hungry and overeat later. Try to take snacks especially junk foods as minimum amount as we can and eat only when we are hungry not out of boredom or frustration. Eat only at the dining table at home. This discipline can control our desire from eating more food than we are needed. Avoid eating in front of the television as we may absent-mindedly eat large amounts of food.

Regular Exercise
      Physical benefits take the form of a well-toned body with strengthened muscles and the removal of unwanted fat from the body. Exercise is a key player in the management of weight. In addition, exercise increases the health level of the heart and lungs. It also lowers the total cholesterol levels. These effects lower the risk of diseases such as hypertension, coronary heart diseases and stroke and improve resistance to cold and flu. Apart from that, exercise improves our mental capacity and ability to withstand stress which leads to a high level of mental alertness. It is also enable us to sleep well.

-Ancora Imparo-

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