5 Ways to Reach a Healthy Weight

healthy-weightWhen it comes to achieve and maintain a healthy weight, the quantity you eat is as important as the type of food you choose, at least when your goal is long term. Obesity or even being overweight can increase your chances of heart attack, stroke, diabetes, cancer, arthritis, infertility, etc. Long story short, maintain your weight in the recommended range for your height is paramount if you want to live long, high quality and healthy life. Sensible eating habits and regular exercise can help you maintain your weight and limit the chances of chronic conditions.

Body Mass Index

body-mass-index-formulaThere are ways to achieve your healthy weight, but first you need to understand body mass index (BMI) and figure out your ideal BMI. BMI is the ratio of weight to height. The ratio facts in the fact that taller people have more tissue and heavier bones than shorter people, hence they weigh more naturally. You can determine your body mass index by dividing your weight in pounds by your height in inches. Divide the answer by your height in inches and multiply by 703. The result is your body mass index. Studies have shown that a body mass index above 25 increases the probability of dying early and above 30 drastically increase it. When you have a body mass index of 25 to 29.9, you are considered overweight and when above 30, you are considered obese.

Causes of Weight Gain

You gain weight when your calories intake is greater than your calories burned. You maintain your weight when calories intake and usage is the same, as there is nothing left over for storage in fat cells. You lose weight when you burn more calories than you consume. It is recommended to limit weight loss to a pound per week, which means you need to burn 3,500 calories each week. There are many factors that influence your weight. Some people are genetically predisposed to gaining weight more easily than others. Diet has a strong impact on your weight, for obvious reasons. It is the source of calories for your body. Physical activity burn the calories you consume so that they are not stored as fat. Sleep influences your weight as well. There have been many researches showing a link between the duration of sleep and your weight. People who get little sleep tend to weigh more than those who get adequate sleep.

Tips on Weight Loss & Maintenance

It is quite easy to gain weight, but very difficult to lose it. Here are five tips that can help you achieve a healthy weight.

  • Set a realistic goal: Often, you pick up unrealistic weight goals that are simply next to impossible to achieve like losing 10 pounds in a week. And when you don’t see results, you get discourage and give up the effort entirely. The idea is to set up realistic, achievable goals such as losing ½ pound in a week. As you will achieve your goal, you will feel encouraged to continue.
  • Exercise: When you want to lose weight or maintain it, you simply can’t skip exercise. The intensity and frequency of exercise depends on your diet and genes, but more physical activity increases the probability of success.
  • Reduce your blood sugar: Elevated blood sugar and insulin levels cause weight gain. You should avoid white bread, white rice and highly processed grain products. Instead, use whole grains, beans, nuts fruits and vegetables in your diet.
  • Drink water: When you are thirsty, you should drink water instead of sugary drinks. Boxed juices and sugared soda add several hundred calories without providing you with much of essential nutrients.
  • Eat slow foods: Fast food may be convenient and filling, but they contain too many calories as well as harmful saturated and trans fat. People who eat fast food frequently are more likely to gain weight and show early symptoms of diabetes.

In conclusion, the most important factor for losing weight to achieve your healthy weight and to maintain it is commitment and will power. You need to incorporate balanced, healthy, nutrient rich diet and exercise in your daily routine. And never become oblivious to your weight.

This entry was posted on February 20, 2015 at 1:27 am.

A Simple Weight Loss Supplements Buying Guide

But I eat a balanced diet every day! You think aloud. Well… so do we and we still take supplements. Eating a healthy diet and embarking on regular exercise are widely acceptable tools for good health and fitness. However, foods may not give you all the needed nutritional elements that your body needs. You will need supplements to furnish your system with all the vital nutrients.

In some cases, particularly when you are going through a weight-losing program, you may be looking for a substance that can speed up the process. With so many supplements in the market, it may be difficult to purchase the best one for various uses.

Here is a guide to follow when buying supplements for weight loss:

Why do you want a supplement?

measuring tape and pillsDo you want a boost of energy? The market is flooded with lots of supplements containing stimulants. They are known to increase the fats and the calories, your body can burn every day. Caffeine is the most popular stimulant, a constituent of a variety of supplements. Hence, the products that contain this substance are bound to harness your energy. Others include kola nut, guarana, yerba mate, tyrosine and theobromine. There are also many supplements which do not contain the aforementioned compounds.

Need a metabolic booster? Try supplements with synephrine and capsaicin

A faster metabolism can hasten your weight loss progress since it increases the breakdown of calories. Supplements containing the stimulants mentioned above can raise your metabolic rate. There are also other substances that are not stimulants, but they can help increase the rate of your metabolism. They include green tea extract, capsaicin, synephrine, 7-keto DHEA and raspberry ketones.

Got water weight? Supplements to reduce it

If you would like to trim a few pounds may be to look good for a certain event or photo shoot, you may consider supplements to speed up the process. To make this a success, the supplement you choose should contain celery seed, dandelion root, buchu leaf and uva ursi.

Stressed? Rhodiola rosea is good for mood improvement

Stress has been associated with junk feeding. Some people when they are stressed, they tend to turn to unhealthy eating practices. Reducing stress is one way of losing weight. Supplements containing Rhodiola rosea, phosphatidylserine and magnolia bark extract are good for mood improvement.

Addicted to carbohydrates? Get Phaseolus vulgaris

If you cannot seem to control your carbohydrate eating addiction, don’t worry, there is a supplement out there for you. However, do not just pick any but one with, Phaseolus vulgaris, an extract of white kidney bean. This substance decreases the levels of carbohydrates that your body can absorb at a given time. Some supplements ensure that the carbohydrates are stored in the muscles rather than on your fatty cells. They contain ingredients such as chromium, Cinnulin PF and alpha lipoic acid.

Get incessant hunger pangs? Jojoba seed extract…

You are likely to experience hunger pangs, when you are going through a weight loss program. As you burn calories, there is an intense urge to eat more. However, this problem can be solved through the use of appetite suppressants. Look for supplements such as jojoba seed extract, capsaicin, glucomannan, 5-HTP (5-hydroxytrptophan) and Hoodia gordonii.

If you follow the above guide to the letter, you will find a suitable supplement to back up your weight loss plan. Amino acid supplements are also good for muscle health.

This entry was posted on January 20, 2015 at 2:01 am.

Important Health Tips

health tipsWhile all of us know at some level that it is important to take care of our health and our well-being, but very often people tend to take their health for granted. Once a person falls into an unhealthy and sedentary lifestyle, it becomes quite difficult to get out of and as such, individuals become more prone to infections and diseases.

Individuals should understand that the lifestyle choices that they make can greatly prove to affect the quality of their health and as such, proper decisions must always be taken.

One of the unhealthiest habits that individuals have is that of smoking. Individuals should try and choose not to start smoking and all smokers should seek to stop smoking at the earliest. Smoking is a primary cause of a number of serious life-threatening diseases and is responsible for thousands of deaths every year.

It is important to have frequent health check-ups. Many diseases and conditions exhibit latent symptoms which cannot be diagnosed without medical check-ups and clinical tests. Individuals must always have a general health check-up conducted once every often.

Maintaining a balanced diet ensuring proper nutritional requirements is of prime importance to good health. Unhealthy food choices are very easy to make and people should try and always stick to foods that are a healthier option. Drinking a lot of water is also highly beneficial to the body.

Individuals should try and get adequate amount of physical activity every day. Depending on the age of the individual, recommended exercises should be conducted every single day in order to keep the body fit and functioning at optimum levels.

Sleep is a necessary element of proper health and every person should ensure getting enough amounts of sleep every single day. Lack of sleep can lead to the buildup of stress and can also prove to be counter-productive rather than productive.

Individuals should also limit the intake of alcohol. Drinking alcohol beyond limits can cause a number of body problems, primarily involving the liver. Alcohol is also the cause of many other problems such as driving accidents, crime and violence.

Maintaining the proper weight is also very important for individuals. Being overweight, obese and being underweight are all poor health conditions and leave an individual prone to a wide variety of diseases. Keeping the weight in check can be done by following a healthy diet and also maintaining proper physical activity.

A greatly overlooked part of the body is the teeth. Humans have only one permanent set of teeth and tooth problems can be painful as well as expensive. Taking care of the teeth and gums can keep a number of diseases at bay and can also help save up on a lot of unnecessary costs.

Emotional health or mental health also needs to be paid attention. Stress and mental strain are linked to a number of diseases as also cause problems in social life. It is always important to ensure to keep the mind happy and healthy.

Taking proper care of health and fitness is easy, provided an individual makes wise lifestyle decisions involving adequate physical activity and maintaining a healthy and well-balanced diet.

This entry was posted on December 9, 2014 at 12:04 pm.

Weight Management amongst Children and Adolescents

kids weight managementObesity condition has over the years been the most serious nutrition complication in America. However, the issue of weight and obesity has in recent times been a worrisome trend, not only in the United States but also in other parts of the world. According to the agency for Healthcare Research and Quality professionals in an investigative research led by Evelyn P Whitlock, there has been improved research in assessing the treatment of obese adolescents and children based on quantity and quality. Despite the various gaps related to the understanding of obesity condition intervention amongst young adults and children, there is a feeling that a lot more is needed to enhance the development of a strong policy. Other units and organizations like the U.S. Preventive Services Task Force have been useful in providing additional study and policy undertakings.

Since this is a very important matter about public health, the policymakers must be careful not to ignore the significance of preventing obesity and possible treatment for such conditions as well. Over the years, relative or absolute weight changes linked with behavioral interventions varies by setting and the intensity of treatment. Behavioral interventions have been found to produce limited damages and are sustainable over a year after they have been implemented. Orlistat and sibutramine medications used together with behavioral interventions can amount to a relatively positive weight loss in obese young adults with possible side effects of a varying severity.

Sustainable Weight Management Methods

Looking at American alone, more than fifty per cent of the adults are overweight while a relatively large group is obese – about thirty per cent based on reports from the National Institutes of Health. There are more alarming reports stating that, more than twenty per cent of the children are also obese. The commonly sought-after remedies for these overweight and obese conditions are physical activities and exercises. This has been the first option for children, young adults and the adults as well. Obesity in children and young adults has been a high forecaster of adult obesity.

From the picture, we definitely need working remedies that can enhance a sustainable weight management process. Overweight issues in the United States have predominantly focused on children but today, a shift is needed to evaluate the sustenance of treatment effects for all kinds of treatment. This is more especially with the surgical and pharmacological treatments. Despite dwelling so much on the obesity condition for children, lifelong follow up should be made to analyze the severity and rate of lasting adversarial effects, especially for the aggressive treatments.

It is no doubt that behavioral treatments have taken a center stage and therefore, a lot more research is required to come up with measures that are not harmful yet with an ability to produce long-term weight management results. The proposed programs of management should be confirmed of their benefits through the duplication of behavioral interventions. This would help in estimating the effects that are likely to result in from real-world settings. After doing so, we will be able to understand the main components of behavioral treatments along with other intervention components aimed at providing sustainable solutions.

This entry was posted on November 21, 2014 at 12:08 am.