Ideal weight

Healthy body weight healthy:



Weight weather or interesting subject when we all indulge is to understand ...


Years have seen near a deep research showed that the physiological mechanisms of weight based to the brain and hormones working day and night to set, may know that today, striking factors in the scales either cut or bulk up to the limits of extravagance and dangerous diseases arise.

Yes, this is the unfortunate reality, if you are overweight and you lack the physical fitness at the same time, you put your health at risk, with age, increasing your risk for health problems caused by extra weight no doubt you have heard this sentence before, but it deserves repetition. In the return statement. Weigh over expose you to more risk:

High blood pressure.

Abnormal accumulation of fat in the blood.

Coronary artery disease.

Stroke.

Gallbladder disease.

Inflammation of bone joints.



No criticism of others, not even the numbers alone are enough to be informed on whether the weight was correct, and obesity may be genetic recipe handed down from generations of your family from one generation to another, see your family medical history and personal medical history. You are also to form an overall picture may help you answer the following problem:

- Should you get rid of some weight?

If your answer is yes to any one of these questions, you can improve your health by getting rid of some kilos:

Do you eat too much, or smoke a lot, or live in a state of constant fatigue?

Is your weight has increased more than 5 kg at the age of majority.

Do you suffer from the problem of weight-related, such as high blood pressure, diabetes or arthritis, or high level of cholesterol in the blood?

When you synchronize one of these factors with the extra weight, it can adversely affect your health.
What is a healthy weight:



As we mentioned earlier that as far as ease of human and excess weight as far as living in good health. That all doctors believe in this principle, but the majority of people do not know the limits of normal weight.

So what is the ideal weight, which must attain in order to maintain the beauty of our body and feel the comfort and peace of mind and live our days away from the problems of nutrition.

Should not be confused with obesity and overweight, the weight takes into account muscle mass and bone, and obesity is the excessive adipose tissue, and specialists that can divide these obesity. And determine the standard that is starting to form a danger to health.

The strength, stamina, energy and strengthen the muscles are some of the rewards many receive as a result of regular exercise and, if not translated into changes in kilos less on balance, do not worry, muscles that grow in your body is more dense than fat you lose, and this means that you may Do not lose pounds for a while, and although you get rid of fat. Remember that your weight does not matter if you look good and feel comfortable.

Determined by weight and balance your energy if you take more calories than you burn, gain weight, and if you burn more calories than Takther drop weight. If you burn the same amount of calories covered by the remains and zinc on the situation and reality that the number of calories you need each day is linked to several factors including your suffering from overweight or underweight or you enjoy weight properly, and that the level of your physical is a contributory factor .

Many overweight Ihrjohn of their attempts to lose weight. While inundated with media systems of different diet plans and fitness to regain desired. In fact, the risk of excessive weight gain can not be denied. However, the success of losing weight requires a knowledge and commitment to the principles of nutrition accompanied by a logical and regular exercise.

For most overweight is considered a healthy weight loss goal. To get rid of obesity often means reducing the risk of impairment of heart disease, diabetes and high blood pressure, but many people, especially women, who are not considered obese are trying to lose some pounds, and does not provide them any benefit of health, but that would be harmful.
Determine the mass of the body:



If you suffer from high blood pressure or exposed to the risk of it, the solution is not thin, but you have to reach weight or maintain weight helps to control blood pressure also reduces the risk of other health problems.

You can through the three assessment to determine whether your weight is healthy or that it is useful to you to lose some kilos.



The first operation: the body mass index:



The guide body weight, body mass index is a measure of body fat and health risks, where it connects between the weight of your body and health risks associated with overweight. And the following table you how to calculate the weight of your body guide:



If the evidence of your body weight is located between 18.5 and 24.9 means you are in the range of health. But if this guide goes beyond 25, this means you suffer from excess weight.



The second operation: waist circumference:

Occupying a standard ranked second in importance after the mass of the body, which refers to the gathering place most of the fat. Is described as persons who hold most of their weight in their midst to «apple», while referred to those who concentrated most of their weight below their waists and around their hips and thighs to «pear».

The pear shape is a generally more healthy form of the apple. Cases where the fat that accumulates around the waist are associated with an increased risk for high blood pressure in addition to other diseases such as diabetes and coronary artery disease, stroke and some types of cancer, so that the fat in the abdomen are more likely to move to the arteries. Although the mechanism followed by the fat during the transition is not yet known.

To determine if you carry excess weight around your waist, baptize to measure your waist circumference. Select the highest point on each of the hip bones and measure the abdominal circumference just above these two points, the total size of more than 102 cm in men and 88 cm in women, refers to the high risk of health problems, especially if total body mass of 25 and above.
The third process: health conditions:

Not enough to know one's index and waist circumference to decide what to do weigh each person knows what is the ideal weight as we feel symptoms indicate an error or risk of weight. Even experts often define the ideal weight without going back to the spreadsheets Vsasalon patient whether he found it difficult to climb or walk or decrypt the conduct of the shoe ... As all of us know ... Gasping, his knee hurt him, narrows itself is tired of the trouble.

For that to be human expert to see a doctor verified the heart Rapidshare, pressure and diabetes before the report whether the program should be to reduce weight.
Factors that have a human its resources to maintain their weight within the normal level:



Result in weight on the outcome of two main factors:

An amount or the amount of energy received by the body from lunch.

2 the amount of energy that puts the body in Istmlkha or types of motor activity.

1 Weight Natural (where the balance of thermal neutral)

The amount of energy intake at lunch is equal to the amount of energy consumed in the types of motor activity

Lunch (deals with energy) equals Sports (energy consuming)

Obesity 2 (where a positive energy balance)

The amount of energy intake at lunch more than the amount of energy consumed in the types of motor activity

3 thin (where a negative energy balance)

The amount of energy intake at lunch is less than the amount of energy consumed in the types of motor activity

Through this scheme we note that if a man wants to keep their weight stable, he should address the lunch of the equivalent rate of consumption of energy contained in this lunch to engage in types of motor activity.

If increased quantities of food covered by the rate of movement and activity. The excess energy stored in the lunch in the body make him the image of fat people become overweight or obese.

If the decreased amount of food or energy intake rate Algdaúah motor activity, the body turns to balance energy consumption of the entrance has a picture of fatty tissue on the face of its growing energy needs as a consequence of increased movement and activity will decrease the weight.
Scientific methods and health to lose weight to the desired level in the case of obesity



Can get rid of extra weight to any of the following three ways:

A decrease Algdaúah amounts of energy intake, and by following a program or system, my lunch is low energy, and wrong to follow this method alone as follows:

It takes a long period of time to get rid of excess weight and get the desired results.

By weight may be reduced as a result of the demolition of the body's muscles and tissues or the secretion of certain vital body fluids and have lost excess weight by burning excess fat the body needs pure, causing many serious health consequences.

C Tatral muscles of the body and texture of the skin sag and wrinkle, giving the appearance of man as big and old age suggests.

D may not be less weight despite my lunch to follow a low-energy movement, if I say what it was human or changed the nature of his profession and job mobility to the post office.

E Gdaúah systems described in very specific energy level, making it harsh and is characterized by its inability to satisfy the taste of food and the achievement of individual gratification.

2 consumption of surplus energy stored in body fat tissue in the image plus the rate of increase of motor activity and practicing sport, without specifying the amount of food intake, and follow the disadvantage of this method alone:

A man needs to make an effort a big sports for a long time to continually consume additional quantities of energy covered in the lunch is programmed and the quantities of additional energy stored in body fat tissue in the image of plus, which may not allow the circumstances of his career realism.

If eating one large apple, for example more than the energy it needs, is forced to walk quickly (5.3 miles / hour) for 91 minutes to consume the energy in the body of this apple (2.5 body consumes calories / minute when you walk so fast or ride a bike fast moderate for 21 minutes or swim for nine minutes or running for five minutes) or eating a sandwich a large hamburger, it is forced to walk two hours, only seven minutes or ride a bike for an hour and twelve minutes or swim for 35 minutes or running for half an hour to burn the energy in the hamburger sandwich and prevents the transition to an energy inventory of fat within the body.

To have people become ill with symptoms Alngdah result of spontaneous and not elected by the types of food that was the get a balanced meal Gdaúaa provide it with its needs of the various elements Algdaúah.

A weight may not decrease despite the effort a big sports a result of eating large amounts of food energy offset the amount of energy lost in physical activity.

3 combination of approaches together, in addition to the problems of emotional, psychological, caused by being overweight, the overweight and obesity health risk is real, the one hand, your heart, it needs to function for more power to pump blood to all of those fatty tissues, and this leads to high blood pressure. Is a lot of food, the main reason for weight gain, and exercise are not enough alone to lose weight, you can lose weight by following the diet (diet), but many of the weight loss due to diet (diet) is truly a shortage of water, which replaced quickly when you return to eating and drinking normal. The accursed harsh long expose you to problems in Alngdah and, therefore, also that a quarter of a lack of weight in this diet hard to be a lack of muscle tissue, if adjusted for diet and started taking in more calories than they consume and burn, the weight gain will be fat, and the result is an increase in fat, and increase the percentage of muscle is less than you had at the beginning of the diet, and will become more tired and less active and gain additional weight.

Expeditious manner, health, and the most effective, and rewarding the lack of weight is a combination of vigorous exercise and healthy diet, and this is finding a balance between the calories you take and you burn. And the best way and the result comes when a balance between reducing the calories taken in the same time that exceed the increase of burning calories through exercise, sports.

Followers system my lunch accompanied by a low energy level to practice the type of sports activity or motor. The best way to lose weight and maintain the new weight syndrome where the body will benefit from the advantages resulting from the change habits Algdaúah and development to achieve a health and fitness and earnings strength and vitality and activity. And leads to engage in regular sport to increase the fitness as the body gets enough of Amodiat through different systems Algdaúah balanced treatment of weight loss also means the acquisition of physical fitness with the correct weight to the desired level.



Do you maintain a normal body weight is an essential factor to achieve a sense of health?

Yes, to maintain body weight at the desired level gives an indication that addresses the rights of the energy in the equivalent of lunch to consumer needs this energy to achieve the following functions:

A feeding of the body responsible for the continuation of life.

To engage in types of different physical activity today.

C maintain a constant body temperature regardless of environmental conditions have changed around him, without excess or negligence.

As well as the weight gain (obesity) or deficiency (thin) for normal supplies are among the sick, the associated symptoms of different diseases and the deterioration of the health status of people.

Obesity is a key catalyst for the following diseases:

1 arthritis and erosion especially the joints that is based upon body weight.

2 pain of the spine.

3, heart disease and hardening of the arteries and high blood pressure.

4 diabetes.

5 inflammation bile and gallstones.

6 paint the liver and Aatlalh «palaces and liver function».

7 disease of kings «gout».

8 indigestion.

Not to mention other phenomena Altdhoria:

1 apathy and a tendency to laziness and dullness of mind and lack of vitality.

2 Tadhirha movement and difficulty sometimes.

3 fatigue quickly when you make the least effort.

4 shortness of breath.

In addition to the health problems caused by obesity, they also cause many social problems that reflect on the worst holder returns. To deteriorate in the end his state of health, physical and psychological as well.

Examples of the social problems caused by obesity:

1 Lack of a slim elegant harmonious appearance.

2 exposure to infections in the folds of the skin and Tzlkhha and emission of odors from them.

3 difficulty pregnancy and childbirth for women.

Also, the thin:

A weakened immune capacity, and facilitate the skinny human suffering than the disease, especially respiratory diseases such as tuberculosis.

2 reduces the efficiency of the completion of its work, and limit its ability to focus.

3 are often accompanied by a thin type of nutritional deficiency diseases such as anemia or more or a lack of calcium because the lack of energy Algdaúah does not allow one the opportunity to supply adequacy of the various elements Algdaúah.



Are you ready to get rid of excess weight



Since the elimination of weight requires a lot of concentration and physical and mental energy, you can not go into it blindly, you need to make the commitment and prepare yourself, and is part of this preparation to determine whether the time is now appropriate and true. Your success depends on your willingness to take advantage of this challenge, so ask yourself the following questions:

What are the incentives owned to make changes in the way you live at present?

Be honest because the awareness of the need to make adjustments, and the feeling of being at the level of challenge are two different things.

What's going on in my life and the next few months?

Does not predispose yourself to failure by trying to improve the way your living if you no interest to other fundamental problems. Whether they are in your marriage or your career or your money or your children, give your life a chance for calm before starting, in fact, supposed to be doing the necessary adjustments in lifestyle to achieve healthy weight and maintaining of the leading priorities.

Am I realistic about my goals to get rid of weight?

Remember that to get rid of 5 to 10 percent of your body weight may lead to many health rewards, start small numbers. For example, tried to get rid of almost two kilograms each time. If your clothes size 8 when I was in high school, does not mean that you should maintain this size at present.

Try to reach a comfortable weight has been able to maintain it easily during your youth. If you suffer from excess weight all the time. If you seek to lead weight to improve your blood pressure and cholesterol levels, energy and ability to sleep.

Do you really believe that slower is better?

You want to get rid of 200 grams to one kilogram each week. This may seem very slow pace in our society to accept an immediate requirement, but make improving your health in the long run your primary goal and I know that the speed does not matter at all.

Do you have time to keep records of the amount of consumption of food and my activism physical?

As the studies indicated that retention of records increases the likelihood of your success.

Do I have family and friends who support my efforts?

You need someone to support you. The greater the number of these, the better, and if you do not enjoy the support of any person, you should think about joining a collective program to get rid of the weight.

Do you want to improve my health or I am interested only in improving the formality?

Do you believe in my ability to change in eating behavior?

Do you want to find ways to make me more active on the physical level? Greater movement is the basis of the successful elimination of the weight and maintain it.

Do you suffer from an eating disorder or other life problems I need help to solve it before embarking on it.

Do you want to look at my successes and Akhvaqati past, in terms of weight loss and other areas in life, to find out what motivates me and drives me to continue?

Do you believe that a healthy weight and maintain it is a lifelong process and do I need to change my attitude and habits of Ackley and the level of my activity physical, and whether I'm ready to do this commitment?

Can I treat this as a positive experience, even fun?



Tips to maintain the ideal weight:



Program does not begin to change the weight when you are depressed or going through major changes in your life, this kind of risks written by the failure from the start.

Set goals in the program area (long and long-term). If you want to lose 18 kg in order to start the loss of 2 kg.

Check your consumption of food with caution. Most adult abusers estimate the number of calories they consume. Usually makes sense to give up 500 to 1000 calories a day from the food we eat to lead to a loss of 450 g to 900 g per week, but that depends on the diet less than 1200 calories a day. It may not match your needs Algdaúah daily.

Learn to enjoy healthier foods, refer to the pyramid Algdaúa to the recommendations of a healthy diet and stay healthy foods at your fingertips, meals during regular or quick, and plans for fast food.

Do not miss any of the meals that eating at certain times to keep the appetite and the quality of food choices, and that eating breakfast increases your metabolism in the morning. And thus burn more calories.

Reduction of fat consumption to less than 30 percent of lunch when possible, but beware of exaggeration in it, body is in need of a certain percentage of fat.

Record the factors that affect your efforts to lose weight. Without a time where you feel the need to eat. Is associated with this need Bmzajk or time of day or certain types of food available or a particular activity?

Do you eat without thinking about what you do, if you eat while watching TV or read a newspaper?

Reduce your intake of sugar and sweets, are rich in calories and nutrient-poor and other sweets will also contain a high proportion of fat.

Eating your food slowly. Eat less because you feel that your stomach is more full.

Focused on eating. Do not you do anything else while eating (such as reading or watching TV).

Used in accordance with smaller shifts and tried to ignore hunger when you feel them, they usually disappear within minutes.

Use multi-vitamin every day that you follow the diet (diet), especially if you limit your calories on 1400 calories a day and avoid the costly combinations of weight loss and high dose.

Try to identify one or more activities you enjoy and you can exercise regularly, start slowly then increase the intensity gradually, and is the goal of exercise moderately for thirty minutes or more a day.

It is not necessary to be super-hard exercise to get positive results. But you can achieve your goal through a regular and moderate exercise, like walking for example.

Type your exercise to improve general physical fitness order not to lose your interest in the activity.

Try practicing with a coach, it helps you to commitment to the program.

Some of the activities of small benefit. For example, Larkin your car in the last position, use the stairs instead of the elevator, down from the bus station or two ago and continued on foot.

Committed to the program of exercise and reduced the time allotted, and keep a record of your activities.