Atakos.com

Healthy Weight Loss

July 3, 2008 – 11:28 pm

Weight is the balance between the calorie you consume and the amount of energy you burn. Your body uses food for energy. The body stores any excess energy as fat. If you consume more calories from food than you burn, overweight occurs. Health professionals use a measurement called body mass index (B.M.I.). It is defined as the person’s weight divided by the square of their height. You can calculate your body mass index using a BMI formula easily. The formula: B.M.I. = weight in kilograms / height in meters².

 

 

BMW weight status categories
Below 18.5: Underweight
18.5-24.9: Normal
25-29.9: Overweight
Above 30: Obese

How to lose weight in a healthy way?
Weight management is about long term success. Do not forget that what you eat decides how you look. Do not lose too much weight too quickly. If you are not happy with your weight, you can follow a few of the simple suggestions listed below.

- Count how many calories you eat in a day.
- Determine your daily calorie intake and choose foods that you like.
- Use a smaller plate.
- Drink a glass of water before you eat.
- Take the stairs instead of the elevator.
- Set realistic goals. Imagine yourself how you will look like after losing weight.
- Do not go shopping when you are hungry.
- Eat vegetables before the main course.
- Drink plenty of water throughout the day.
- Have your dinner about 4-5 hours before going off to sleep.
- Do not eat when you feel bored. Keep yourself busy.
- Increase your physical activity.
- At the end of the each day, calculate the number of calories you ate and drink.
- Eat slowly. It takes 20 minutes for your stomach to send the message to the brain.
- Chew your food until it has turned to mush.
- Always use fork and knife when you eat.
- Believe in yourself. Always encourage yourself to achieve the goals that you have set.
- Eat your breakfast every morning.
- Eat little and often. It will speed up your metabolism.
- Drink 2 cups of green tea. It speeds up your metabolism. Since, green tea contains antioxidants.
- Eat spicy food. Spices, especially chilli raise the metabolic rate.
- Do not eat or drink to much sugar containing foods.
- Avoid alcohol, sugar, salt and fasting.
- Eat every 2-3 hours throughout the day.
- Do not try to starve yourself.
- Do not take any unhealthy drugs.
- Trick yourself with gum.
- Walk for one hour a day.
- Do not stock your refrigerator with high calorie foods.
- Brush your teeth after every meal.
- Eat fruit instead of foods.