Simple Principles Lose Weight

Lose Weight

The ideal weight not only gives the body an attractive posture, but also good for the health of the human body.

But many people do not know how much their ideal body weight really is.

The very first principle is that you must first know the ideal weight target you want to achieve.

The ideal weight can be calculated by calculating the Body Mass Index (BMI). BMI is obtained by using the quadratic formula of body weight in kilograms divided by height in meters.

Suppose you weigh 70 kg and 1.7 meters tall then your BMI is 70 kg / (1.7 m) 2, ie 24.2 kg / m2. The average adult male and female in the United States has a BMI of around 26.5, according to the National Health and Nutrition Survey. A BMI of 18.4 to 24.9 is considered healthy, while 25 to 29.9 is described as overweight. A BMI of 30 or above falls in the obese category. The average American having a BMI of 26.5 is overweight and needs to implement dietary changes and exercise to drop down to a healthy weight range.

The second principle is that you must know and take good care of the dangers of obesity or overweight.

Thus expected you can grow self awareness about healthy lifestyle to achieve goals of ideal body weight.

Excessive weight can be said to be a disease of its own. The degree of obesity is associated with an increased risk of coronary heart disease.

Various risk factors include high blood pressure, dyslipidemia, type 2 diabetes mellitus and metabolic syndrome. If present simultaneously, these various factors increase the risk of heart disease and blood vessels.

Then the third principle is to know the right way and correctly lose weight in accordance with medical rules. How to lose weight?

There are two initial ways to lose weight, from diet and exercise. To make it easy, find out some of the following good and true diet principles:

• The simple principle of losing weight is that there should be a calorie deficit between incoming and outgoing calories. So, it can simply be understood by: the amount eaten should be less than the amount of physical activity.
• Total fat given should be less than 30% of caloric needs.
• Carbohydrates include 55-65% of total energy requirements, while the protein is about 15% of total calories.
• Consumption of fresh fruit and vegetables should also be improved.
• Increased physical activity is an integral part of weight loss programs. Physical activity must begin gradually and intensity is increased gradually.
• Patients can start physical activity by walking 30 minutes 3 times a week and increased to 45 minutes as much as 5 times a week. With this increase in activity, energy expenditure is expected to increase by 100-200 calories per day.

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