If you are contemplating to lose weight, then first find out the root cause of your excess weight. If your excess weight is expression of symptom of some underlying metabolic disorder, then you should get the help from expert doctor for addressing the problem of weight gain and under take weight reduction program under medical supervision. If it is overeating then take time to think about root caused of your overeating, which may be frequent consumption of alcohol in a day, anxiety and stress, depression or other causes which you can identify and resolve with the help of a health practitioner. It is advisable to address to root cause(s) before adopting the weight reduction tips recommended in this writing.
Medically, excess of weight is excessive deposition of fat as adipose tissues in the body. Excessive fat in the body is cause of many diseases such as hypertension, cardiovascular diseases, diabetes, peripheral vascular diseases, arthritis of knees and ankles etc.
The ideal way to lose weight is to alter your dietary habits, lifestyle and include smart exercising for preserving muscle and lose excess of fat.
Dietary concept for reducing weight
One should first decide the target weight to be attained based on the height. Next step is to ascertain the daily requirement of calories according to height, age, desired body weight and the level of activities (light, moderate or heavy). Then one should alter the dietary habit so as to consume about 60 to 70 percent of the required calories. The gap of energy between the calories you need and the calories you are consuming is filled by the deposited fat in your body. The extra fat in your body is utilized to produce the energy and thus you will loose excess of weight.
This is the simplest and the most natural way of losing weight in the absence of any metabolic disorder. When you are following this method for reducing weight, ensure that you consume extra amount of fat-free protein at every meal (in the form of skimmed milk without sugar, boiled egg, fat-free curd/yogurt without sugar or any other such proprietary product). This will impart to you a sense of satiety and well being, resulting in lesser urge for eating.
On average young men require 1.6 times the resting calories and young women require 1.5 times the resting calories.
In order to reduce weight you should consume 70 per cent of 2625 i.e. 1840 calories daily from your food consumption. 785 calories that you consume less will be provided by the fat deposits in your body. So to say 785/9 i.e. you will loose about 87 gm of weight daily. You will loose about one Kg. of your weight in 11 days. You can increase the pace of loss of weight by decreasing calorie consumption.
While doing so you must ensure that you consume at least 35 gm of protein of high biological value in a day to maintain the level of your satiety and well being.
The basic concept of losing weight is to make the deposited fat available for producing energy and in order to make that happen one should consume less number of calories. Since you are curtailing the intake of carbohydrate and fat, you need to take a good vitamin supplement as per recommendation of a health care provider.
Other important tips on diet are as follows.
– Chew the food very well to form a pulpy or milky liquid which can be swallows without making efforts. Enjoy the taste of the food which you are eating. Allot enough time to eat and enjoy.
– Eat only when you are hungry. It is ideal to develop a schedule for eating and follow the same every day. After a practice of few days this will become part of your biological clock.
Ideally the one who desires to reduce weight should consume lacto-vegetarian diet. Natural organic foods, whole grains, seeds, fresh fruits and vegetables help in weight reduction regimen. All refined white flour products, sweets, chocolates, canned foods and syrup, soft drinks, squashes must be avoided. Excessive intake of tea, coffee, alcohol and tobacco should be avoided.
Role of exercise in reducing weight
One can also utilize the deposited fat with the help of exercises like walking, biking, running, playing with your children, sports, swimming, etc. Regular exercise offers mental and physical recreation and keeps you mentally and physically fit. It is nature’s best tranquillizer.
Following table gives you an idea about how much calories you can burn after doing various types of exercises.
Calories used by a Person weighing about 70 kg
Activity Per Hour Per Minute
Bicycling (10 mph) 420 7.0
Bowling 270 4.5
Ice Skating (leisurely) 300 5.0
Jumping Rope 750 12.5
Mountain Climbing 600 10.0
Playing Golf 270 4.5
Playing Pool 120 2.0
Racquetball 540 6.0
Running (7.5 mph) 750 12.5
Sitting 100 1.7
Sleeping 80 1.3
Snowshoeing (3 mph) 360 6.0
Standing 140 2.3
Swimming (recreational) 600 10.00
Walking On Level 360 6.0
Walking Up Stairs 1050 17.5
Water Skiing 390 6.5
Up to 15 hours following vigorous exercise, the body continues to burn calories at a higher rate than it would without exercise. Moderate physical exercises are helpful in reducing weight.
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