¿What Is Overweight?
Doctors use BMI to assess weight.A BMI of 18.5 to 25 is healthy.If you have a BMI of over 25 years, are overweight.More than 30 is obese.Over 40 is morbidly obese.To calculate your BMI, you need to know your weight in kilos and your height in meters, then follow the example below.
1. Multiply its height by itself, for example, 1.7x1.7 = 2.89.2. Divide your weight (eg 80 kg) for this figure.3. 80 2.89 = 27.7.27.7 is the BMI.If you are overweight, you can not continue with your current eating habits if you really want to lose weight. It is not possible to reduce body fat while eating lots of food, cakes and sweets. This does not mean you can not have any treats, but you have to learn how to limit these foods to small quantities - say, for special occasions.As for weight loss, you can get accustom your body to use existing reserves of fat, eat less and healthier habits.This does not mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up desperately. Fast diets can lead to a yo-yo effect of drastic weight loss followed by a weight gain, resulting in a vicious circle.
There are no shortcuts to losing weight in a healthy and reasonable.Eating 300 to 500 calories less per day should lead to a loss of one to two pounds a week. This is a realistic goal. It may seem slow, but add up to a weight loss of more than three stone in a year.The fat contains the most calories of all food types (proteins, carbohydrates), so a good way to achieve this is to reduce fatty foods and eat more wholegrain bread, fruit and vegetables.
Below are ways to reduce calorie intake without having to alter your diet significantly. Replace soft drinks and fruit drinks with water. Change pure milk for semi-skimmed or semi skimmed by. Eating less food than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).Ads by Google Stop taking sugar in tea and coffee. Take smaller portions of food you like. Avoid having a second helping at dinner. Cut healthy treats - such as cookies and sugary meals and chips. Reduce alcohol consumption.All these things will influence your health in a positive way.Finally, do not be tempted to skip breakfast - or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, you leave much hungrier later.Not only is it likely to overeat to compensate, but generally make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading to "need" something extra for lunch.
Irregular eating habits also disrupt your body's metabolism, making it harder to lose weight in the first place.Write your planFood JournalIf you're not sure what is wrong with your diet, try keeping a diary of everything you eat and drink.You can use a notebook or online journal.At the end of the week, review your entries for problem areas.Look out for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.If your diet seems largely healthy, look at portion sizes.If you are not sure what is meant by "healthy diet", read our series on nutrition.Once you have decided on what changes are going to do, write.
For example:Week 1 Exercise: one 20 minute lunch break. Alcohol: no weekday, two small glasses of wine on Friday, Saturday or Sunday. Food: no chocolate or biscuits during the week, choose healthy snacks such as fruits, cut all fat from meat, eat no fried or fast food. For each week a list of your goals on alcohol, exercise and eating plan. Every day, then it must appear in a single box and what may or may not consume. It is also important to take note of your mood and any comments you would like to leave your chest every day.Be patient and persevereIt might take a week or two before you notice any changes, but steadily appear. After the first month will see the results and measure them in terms of mounting looser clothes.Keep your motivation is one of the most difficult aspects of the diet. There will be days when healthy eating goes out the window, and there will be weeks when you can not lose weight - or give you a pass back..This is normal for everyone - dieters or not - so do not let that stop you winning the battle to be thinner. We are not doing anything "wrong", but you may need to review your plan. Need to increase your activity levels? Make some changes in your diet? Put more effort to meet the current plan?The flip side of this is sure to celebrate your goals. While there is no greater joy than to go on the scale and see that your weight has been reduced, be sure to mark long-term progress with a reward - such as new clothes or time off from domestic chores.Celebrating is also a way to involve your loved ones - it's up to you if you want your breath is as gentle reminders not to eat certain foods. But the support of others can not to give incentibarlo.Usually weight gain as we age. A few kilos in recent years are not a problem, but people who earn more than 10 kilos compared to their weight at 18 years old, rapidly increase your risk of health problems due to extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.It may seem like these are problems to worry about in the future, but time flies and tomorrow becomes today. By keeping your weight at a healthy level, the less likely you do not worry about certain diseases in later years.
1. Multiply its height by itself, for example, 1.7x1.7 = 2.89.2. Divide your weight (eg 80 kg) for this figure.3. 80 2.89 = 27.7.27.7 is the BMI.If you are overweight, you can not continue with your current eating habits if you really want to lose weight. It is not possible to reduce body fat while eating lots of food, cakes and sweets. This does not mean you can not have any treats, but you have to learn how to limit these foods to small quantities - say, for special occasions.As for weight loss, you can get accustom your body to use existing reserves of fat, eat less and healthier habits.This does not mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up desperately. Fast diets can lead to a yo-yo effect of drastic weight loss followed by a weight gain, resulting in a vicious circle.
There are no shortcuts to losing weight in a healthy and reasonable.Eating 300 to 500 calories less per day should lead to a loss of one to two pounds a week. This is a realistic goal. It may seem slow, but add up to a weight loss of more than three stone in a year.The fat contains the most calories of all food types (proteins, carbohydrates), so a good way to achieve this is to reduce fatty foods and eat more wholegrain bread, fruit and vegetables.
Below are ways to reduce calorie intake without having to alter your diet significantly. Replace soft drinks and fruit drinks with water. Change pure milk for semi-skimmed or semi skimmed by. Eating less food than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).Ads by Google Stop taking sugar in tea and coffee. Take smaller portions of food you like. Avoid having a second helping at dinner. Cut healthy treats - such as cookies and sugary meals and chips. Reduce alcohol consumption.All these things will influence your health in a positive way.Finally, do not be tempted to skip breakfast - or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, you leave much hungrier later.Not only is it likely to overeat to compensate, but generally make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading to "need" something extra for lunch.
Irregular eating habits also disrupt your body's metabolism, making it harder to lose weight in the first place.Write your planFood JournalIf you're not sure what is wrong with your diet, try keeping a diary of everything you eat and drink.You can use a notebook or online journal.At the end of the week, review your entries for problem areas.Look out for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.If your diet seems largely healthy, look at portion sizes.If you are not sure what is meant by "healthy diet", read our series on nutrition.Once you have decided on what changes are going to do, write.
For example:Week 1 Exercise: one 20 minute lunch break. Alcohol: no weekday, two small glasses of wine on Friday, Saturday or Sunday. Food: no chocolate or biscuits during the week, choose healthy snacks such as fruits, cut all fat from meat, eat no fried or fast food. For each week a list of your goals on alcohol, exercise and eating plan. Every day, then it must appear in a single box and what may or may not consume. It is also important to take note of your mood and any comments you would like to leave your chest every day.Be patient and persevereIt might take a week or two before you notice any changes, but steadily appear. After the first month will see the results and measure them in terms of mounting looser clothes.Keep your motivation is one of the most difficult aspects of the diet. There will be days when healthy eating goes out the window, and there will be weeks when you can not lose weight - or give you a pass back..This is normal for everyone - dieters or not - so do not let that stop you winning the battle to be thinner. We are not doing anything "wrong", but you may need to review your plan. Need to increase your activity levels? Make some changes in your diet? Put more effort to meet the current plan?The flip side of this is sure to celebrate your goals. While there is no greater joy than to go on the scale and see that your weight has been reduced, be sure to mark long-term progress with a reward - such as new clothes or time off from domestic chores.Celebrating is also a way to involve your loved ones - it's up to you if you want your breath is as gentle reminders not to eat certain foods. But the support of others can not to give incentibarlo.Usually weight gain as we age. A few kilos in recent years are not a problem, but people who earn more than 10 kilos compared to their weight at 18 years old, rapidly increase your risk of health problems due to extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.It may seem like these are problems to worry about in the future, but time flies and tomorrow becomes today. By keeping your weight at a healthy level, the less likely you do not worry about certain diseases in later years.
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