Thursday, January 24, 2013

How do i diet

How do i diet? It is a golden question. The healthiest way to lose weight does not include crash diets not bursts of exercise, because our body likes slow changes. For example someone who doesn’t or hasn’t exercised for a long time shouldn’t rush into heavy physical activity. Because it will only leave you feeling disheartened and demotivated. It cat also end up to injure yourself and send your fitness levels back further.
The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs. So, if you need to know ‘How do I diet’ follow our lead.

Energy needs and weight loss:
Our body turn carbohydrate and fat into energy. It also turns exes energy into fat and store it in our body. It means if you eat more food than your body require, you will get fatter and fatter then ever.To lose weight you have to use up all these exes fat. Most effective and easy way to do this job is to –

(1)Reduce the amount of calories you eat

(2)Increase your levels of activity.

Introduce changes gradually:

Very small changes of your life style can make a huge difference on your life. For example, one extra biscuit a week can lead you to gain about 5 pound a year. So cut that extra biscuit from your diet menu and you will lose the same amount of weight. You can take skimmed milk for your breakfast instead of full fat or semi skimmed milk.
You should think of dieting or weight loss in terms of permanently changing your eating habits. The end game is to sustain these changes for life. You can say, lifestyle change for life.
Increase your activity levels:

If someone who increases and maintains the same amount of diet and calories intake they will certainly lose weight. Every single time you exercise more than usual, you burn calories and fat. If you hate going to the gyms it does not matter. Only light exercise, such as a short 20 minute regular walk can be beneficial.
There is lots of way to increase the amount of physical activity. Team sports, aerobics classes, swimming, cycling, running, walking can improve your fitness levels. Family commitments can also help you. You can go out for recreation or play outdoor games with your love ones.

You can leave your car on the drive and walk to the shops. Take stairs instead of lift, or get off bus a stop before the usual one and walk the fest of the way. During commercial breaks between watching TV- programs, stand up and do exercise or use exercise bicycle in the living room while watching your favorite program.

If you are overweight, you cannot continue your current eating habits if you really want to lose weight. It is not possible to lose weight while eating a lot or food like cakes, sweets, alcohol and all kind of junk food. This doesn't mean crash diet which usually ends up with you either getting weaker or giving up in desperation. Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year. So a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.

Finally, don't be tempted to skip breakfast or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on. Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch. Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.
Be patient and persevere:

Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window, and there will be weeks where you may not lose any weight – or put a little back on. This is normal for everyone, dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Ask yourself, do you need to increase your activity levels? Make a few more changes to your diet. Put more effort into sticking to your current plan. It's up to you whether you want to involve your nearest and dearest to generate encouragement in the form of gentle reminders not to eat certain foods. But support from other people can get you through the bumpy patches.

How to meager your weight?

Doctors use BMI to assess weight.
A BMI of 18.5 to 25 is healthy.
If you have a BMI of more than 25, you're overweight.
Over 30 is obese.
Over 40 is morbidly obese.
To calculate your BMI, you'll need to know your weight in kilos and your height in metres, then follow the example below.
1. Multiply your height by itself, eg 1.7x1.7= 2.89.
2. Divide your weight (eg 80kg) by this figure.
3. 80 ÷ 2.89= 27.7.
27.7 is the BMI.

Read our other posts for more detail information about diet and healthy eating. Good luck my friends.

1 comment:

  1. hear hear. The journey to weight loss is hard and slow but so worth it.