Obesity Weight Loss
Presence of fat in our body helps in storing energy, heat insulation and absorption of shock. The percentage of weight of body fat of an average healthy individual would consist of 25% to 39% while that of a woman is 18% to 23 %. A man having percentage of body fat of over 30 or a woman with over 25% of fat content of the total body weight is known to be obese.
Obesity can also be measured with the help of the BMI. The BMI or the Basal Metabolic Index is calculated by dividing the weight of the body by the square of the height of the individual. If the BMI of a person is more than 30 then he or she is declared to be suffering from obesity. The following are some obesity weight loss tips that would help you to get rid of the disease called obesity.
Effective Tips for Obesity Weight Loss
The incidence of obesity has reached to an endemic level in USA. Reports say that one in every three individual in America is obese. You may make use of the following tips proposed by the Department of Health and Human Services (HHS) and Department of Agriculture (USDA) under the Dietary guidelines for all Americans.
Focus on eating fruits. Fruits can be of any types including fresh, canned, frozen or dried.
Eat variety of vegetables like dark green leafy vegetables, broccoli, kale and such. You should also include orange veggies like the sweet potatoes, carrots, winter quash, pumpkin and beans and peas like the kidney beans, pinto beans, garbanzo beans, Lentils, split beans and such.
Calcium rich food items like the low fat or fat free milk, low yogurt or fat free cheese should be taken in balanced proportion.
Go for whole grain cereals like the crackers, rice, pasta and such.
Choose protein rich items like the lean meats, poultry, fish, peanuts, beans and seeds.
Consume food that consists of unsaturated fat. The items like fish, nuts and vegetable oils should be eaten for unsaturated fats.
Limit intake of salt. Do not consume more than 2,300 mg of sodium or one teaspoon full of salt per day.
Apart from having a balanced diet, a regular schedule of exercise is also necessary. A short session of brisk walking or running is also quite useful for reducing weight. You may also try with some free hand exercises prescribed by your fitness trainer. Drink plenty of water each day as that would detoxify your body.
Jennifer Lawson, an expert in weight loss is associated with many weight reduction programs. She also provides effective weight loss tips that would reduce weight safely. You may look out for a good medical guide in order to know about obesity weight loss.
Categories: Weightloss Tags: Loss, Obesity, Weight
Weight Loss Plans
Losing weight in a healthy way is always desirable. As a dieter you must be careful while losing weight. If the weight is not reduced in a proper way it might harm your general health. So, as a dieter you are recommended to follow some good weight loss plans which would help you to attain an ideal weight. A well planned weight reduction schedule would help you to maintain a strict regime of weight loss where the number of calories that you in take and exhaust can be easily counted. The following are some weight loss plans that are commonly followed by dieters world wide.
Some Weight Loss Plans
Diet.com – The plan at first started in the form of a book which was authored by Dr. Robert Kushner and his wife Nancy. The plan is prepared with respect to the age, weight, body nature and hence, it varies from one person to another. This diet loss is also based on your eating habits as well.
Medifast Diet – The medifast diet is mainly designed for obese people. The plan is mainly based on the method of meal replacements. It is made up of 5 meal replacements per day in the form of shakes, bars, soups, oat meals and puddings. There are some ‘lean and green’ meal and up to 2 cups of salad or vegetables.
Diet Watch Eating Plans – Under the diet watch eating plans there are mainly four options.
No Restrictions – It is a well balanced diet plan for general weight loss.
Reduced Carb – The low carb diet under the diet watch consists of low carb but not as low as of the Atkins. The carb content of the diet is set at 40%.
Mediterranean – This is a healthy diet plan which aims at keeping the content of the saturated fats to a minimum level.
Vegetarian – This is a lacto-ovo diet plan. The two main food items included in the diet are milk and eggs.
NutriSystem Nourish Program – This program aims at maintaining a level of weight loss for 2 pounds a week. It is based on the Glycemic index. The diet prescribed under the NutriSystem Nourish Program consists of low fat, low carbohydrate and low protein content food items.
Apart from the above mentioned weight loss plans there are many other diet solutions like Weight Watchers that have earned a great deal of popularity among dieters. For over 40 years the Weight Watchers program has been known to be a balanced weight loss program through out the world.
Jennifer Lawson, an expert in weight loss is associated with may weight reduction programs. She also provides effective weight loss tips that would reduce weight safely. Look out for a good medical guide in order to get authentic information on weight loss plans.
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Categories: Weightloss Tags: Loss, Plans, Weight
Weight Loss – Exercise
First and foremost, always check with your doctor before you begin any exercise routine, so that you can avoid any injuries while exercising.
One thing many people do when starting an exercise routine, is they try to do too much too soon. Don’t do this. This is a sure fire way to burn yourself out and hurt yourself. In order to lose weight, you don’t have to go to the gym everyday. Going just three days a week will work just fine, but if you’re just starting, try two days a week, then go to three as you get comfortable.
When starting your workout, don’t try to run a marathon on the treadmill, or try to lift the weight of a sumo wrestler on your first day. Start where you are comfortable, but make sure the workload is actually making you sweat.
In addition to doing cardio, you should do weight training. Cardio will help your body to keep burning calories for maybe up to an hour afterwards. Weight training will make your body burn more calories for hours afterwards. Muscle basically eats up calories all the time, so the more you train your muscles, the more fat and calories you will burn. Women, do not worry about bulking up if you want to weight train. Testosterone is what causes bulkiness, and quite frankly, you don’t have enough of it to even begin to worry about bulking up. Women mainly want to tone up and look lean. To do this, use a lighter weight, but it has to have some resistance, and do more repetitions. Most guys want to bulk up, so to do this, use a heavier but safe weight and do fewer repetitions. With each day of working out, increase the weight maybe five pounds to make sure your muscles are actually being worked properly and getting stronger.
If you want to go to the gym more than three times a week, it is important that you work a different muscle group each day. For example, say you go to the gym on Monday and you do your cardio and then your weight training. You can work your chest and triceps. Remember to take a thirty second break between sets. Then on Wednesday, you can work you back and shoulders, then on Friday work your biceps and legs. One muscle group you can work everyday that you go to the gym is the abdominals. You can do simple sit-ups, an ab machine, it doesn’t matter. You may want to mix up how you work your abs everyday.
You will probably see people in the gym wearing weight belts. These are not necessary unless you are lifting heavy weight, and wearing this belt will actually cause your core to become lazy, and it won’t become as strong as you would like it.
Before beginning your workout, remember to stretch and drink plenty of water before, during and after your workouts.
Also, if the gym you are using has two weight sections, one being machines and the other free weights, start out with using the machines and as you get more experienced and stronger, you can move to the free weights. Free weights require more muscle control, and can be very dangerous if you do not know what you are doing.
Have fun and be safe sculpting the body you desire!
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