Weight loss tips by Health Benefits
To calculate your BMI:
- Divide your weight in kilo grams by the square of your height in metres.
- Divide your weight in pounds by the square of your height in inches, and then multiply by 703.
The answer you get is your BMI:
- If your BMI is less than 18.5 then you are underweight, you may need to gain weight.
- If your BMI is between 18.5 and 24.9 you are an ideal weight.
- If your BMI is between 25 and 29.9 you are classed as overweight and should take measures to lose weight.
- If your BMI is over 30 then you are classed as obese. You should lose weight by changing your diet and/or increasing exercise.
BMI is not accurate in all cases – for example, people with athletic builds may have a high BMI – muscle is heavier than fat which can skew the results.
ABOUT FAT-
Our bodies require small amounts of 'good fat' to function and help prevent disease. However, a lot of modern diets contain far more fat than the body needs. Too much of the wrong type of fat, can cause serious health complaints including obesity, higher blood pressure and cholesterol levels, which in turn lead to a greater risk of heart disease.
- Fat is a concentrated source of energy – 1 gram of fat contains 9 calories, much more than a gram of protein or carbohydrate which both contain 4 calories. The body can pull on its fat reserves during lean times for energy, converting fat into glucose.
- Fat help protect our vital organs – without fat our organs would damage. Furthermore, fat acts as an insulator, helping us to maintain the correct body temperature.
- Fat enables our bodies to process vitamins A, D, E and K, which are all fat soluble and vital to good health.
- Like amino acids in protein, fat contains essential fatty acids (EFA’s). These EFA’s are, as their name suggests, essential to good health and likely to help the heart and immune system. The human body cannot make its own (synthesise) these EFA’s and therefore has to get them from consumption of fat.
- Some fatty acids – like omega 3 – may provide other health benefits such as complimenting the cognitive processes of the brain.
- Fat makes food taste better. Hot buttered crumpets, double cream on trifle, gravy made from dripping!
Although we only need small quantities of the right kinds of fat to stay healthy. We all know that too much fat and consuming the wrong kind of fat can be detrimental to our health.
Types of Fat
Saturated and unsaturated
The two main types of fat are saturated and unsaturated. Unsaturated fats are generally considered better for us than saturated fats.
Hydrogenated or Trans Fat
Hydrogenated fat is manufactured fat used in processed foods. It contains some qualities desirable to food manufacturers, but is perhaps the worst of all fats when it comes to health.
Cholesterol
Cholesterol is a type of fat found in the blood. Nearly all the cholesterol in the body is produced by the liver, very little is found in foods although seafood, liver, kidney and eggs do contain some cholesterol. Cholesterol is vital in the body, not only does it play a role in how all cells work but it is also a ‘building block’ for other essential chemicals that the body produces.
Now question arises how to overcome the obesity and live a healthy and fit life.
1.Reduce Consumption of Sugars and Starches: Sugar lead to build much of unnecessary fat which at the end lead to obesity.
Sugar and Starch sources:
Sugarcane, sugar beet, apple, honey, banana, pineapple, carrot, beetroot, yogurt, prunes, etc.
2. Eat Protein, Fat and Vegetables
Each one of our meals should include a protein source, a fat source and low-carb vegetables. Constructing our meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Protein Sources:
- Meat – Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day.
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables:
- Broccoli
- Cauliflower
- Spinach
- Brussels Sprouts
- Cabbage
- Swiss Chard
- Lettuce
- Cucumber
- Celery
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Fat Sources:
- Olive oil
- Coconut oil
- Avocado oil
- Butter
- Tallow
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.
- Green tea: There are so many benefits of green tea if taken in right way. for details visit healthhbenefits.blogspot.com
- Eat a high-protein breakfast followed by no-protein dinner: Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
- Exercise daily: doing some easier cardio workouts like running, jogging, swimming or walking will result best if you cannot spend much time in gym.
- avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
- Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
- Drink warm water: Warm water helps a lot in burning fat. If u want to have your favourite food then u can have in little quantity by drinking a glass of warm water after meals. you can see benefits of warm water @ healthhbenefits.blogspot.com
- Eat soluble fibre. Studies show that soluble fibres may reduce fat, especially in the belly area. Fibre supplements like glucomannan can also help.
- Apple cider vinegar: check benefits of acv @ healthhbenefits.blogspot.com
- Take coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11%.
- Eat unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
- Chew your food longer. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
- Eat less and after some intervals: If you wish to eat a lot specially your favourite dish, you can eat it in some intervals, by dividing your plate into 4 quarter plates and completing other after a spam of 1 hour or more(following with one glass of warm water 10minutes after meal).
- 7-8 hours power nap(sound sleep): Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
Following a simple and well known quote will fruit best to you:
Breakfast like a king!
Lunch like a mediocre!
Dinner like a popper!
