1-As a food, a healthy weight and stay active throughout life *
* Taken in part or in whole from an article published by Weight Control Information Network
Eat a variety of foods and being physically active are keys to good health. When you eat a variety of foods and exercise regularly, you can maintain a healthy weight , feel good and have enough energy to take care of yourself and your family.
The body mass index (BMI, for its acronym in English) is one of the ways you and your doctor know if you have a healthy weight, overweight or obese. A BMI of 18.5 to 24.9 is in the healthy weight range. For example, if John measured 1.72 meters (5’8 “) and weighs 68.04 kilos (150 pounds), your BMI is 23, meaning that a healthy weight. In the table below, find your height in the column the left and find your weight on the bottom. The number shown is your BMI. If your BMI is in the range of overweight or obese in the table, you may have to change what you eat and how much. You should also make more exercises if you want to position themselves in a healthy weight.
Being overweight or obese and you can stay idle cause:
Diabetes type 2
High Blood Pressure
Sleep apnea (when breathing stops for short periods during sleep)
Osteoarthritis (when the joints are worn)
People gain weight when they eat more food than your body needs. Other factors that may contribute to weight gain and away from a healthy weight are:
Family . Weighing too much tends to run in families. Parents can pass weight problems their children through genes. Parents, children and caregivers can also be overweight because they share the same bad eating habits and exercise.
Habits . Eating foods very high in fat and calories, or more food than your body needs, it can lead to overweight. Being inactive can also lead to even more than they should.
The world around her . Whether at home or in your office, you and your family are surrounded by food and messages about food. It’s easy to eat more than your body needs. Regular use of remote controls, escalators, computers and televisions can reduce your level of physical activity cause you to move less, which eventually can cause you to gain weight. Although you can not control all factors that lead to overweight, you can do many things to improve your health.
You can do many things to improve their eating habits. Try to eat a variety of fruits, vegetables and whole grains every day. It can also spice up your favorite recipes include fruit and vegetables you like.
If you are trying to control your weight, eat meals at regular times. When you skip a meal, can cause uncontrolled hunger which may make you eat more than you need. When very hungry, it’s easy to forget about good nutrition. But hunger is not the only reason for overeating. You can eat too much when you’re happy, sad, bored or angry. To control hunger, eat small healthy snacks between meals and see how you feel before you eat. This also can help reduce the time you eat too much.
Reduce but not eliminate certain foods. If you like the meals are high in fat, salt or sugar, eat less of these foods and try not to eat them every day. But they do not have to eliminate.
Make changes gradually. Do not expect that it will completely change your eating habits for the overnight. It is likely that some of your eating habits are good. Making small changes to the habits that need improvement, such as drinking low-calorie foods with little or no fat, or drink water instead of soda, can help you eat fewer calories and improve your health. Here are some tips to consider.
Eat breakfast every day.
Drink more water instead of soda or fruit juice contain too much sugar. Try to take each day at least eight glasses of 8 ounces each. Add in a piece of lemon, lime or orange flavor.
Eat at regular times and avoid skipping meals or substitute one food for a snack high in calories and fat. If you’re hungry between meals, eat a healthy snack.
Keep snacks low in fat and calories in your home, work or car to prevent hunger and prevent overeating.
Eat a daily variety of fresh fruits and vegetables, canned or frozen, in various colors. The vegetables of different colors provide different nutrients. Choose dark green leafy vegetables like kale and spinach, and red and orange vegetables like carrots, cabbage, red peppers and tomatoes. Sweet potatoes, strawberries, strawberries, blackberries, and papayas have much flavor and provide many nutrients and fewer calories.
More often choose whole or cut fruit instead of fruit juices. The juices have little or no fiber and too much sugar added to them.
Add vegetables to your stews, sauces and soups favorites.
Eat foods you like but eat small amounts of foods high in fat and calories, such as ice cream, and watch how often you eat.
Read the “Nutrition Facts” on the labels to see how much fat and calories in the serving listed.
If you eat fast food (“fast food”), try not to eat them every day and avoid eating large quantities of this type of food.
Many restaurants serve too much food. To control what you eat and still enjoy, take some food home to eat the next day.
In addition to improving how and what you and your family eat, you can also make some small changes in cooking:
Before cooking, always remove the skin from chicken and turkey, and cut off excess fat from meat.
Try to make more soups, especially those with carrots, potatoes, red and black beans and other vegetables or vegetables that you like.
Prepare meals of chicken or fish baked, broiled, grilled or steamed instead of frying.
Use healthy oils like olive oil or canola oil instead of lard or butter.
Use only clear and not the whole egg when baking or make omelets.
Cook and eat foods with less salt. Use low sodium broth or citrus juices to flavor food.
Add herbs and spices to season your food stop instead of using creamy sauces, fatty, or salty.
Chill soups and sauces with a spoon remove the fat that forms on the surface before reheating or eating.
Use a “spray” spray or vegetable stir-fry and baking to keep cakes from sticking to the molds.
Physical activity can improve your health and be fun. Moderate exercise will give you more energy and help you control your weight. People who are physically active reduces the risk of developing heart disease, high blood pressure, type 2 diabetes and some cancers. A regular exercise program can also help you sleep better, have more energy and feel less stressed. Here are some tips you can consider:
Before starting an exercise program, talk with your healthcare professional.
Choose an activity you enjoy, whether cycling, dancing or walking.
If you have not been exercising regularly, start slowly and gradually increase the amount of time you are active and how many times does.
Ask a friend, family member or coworker to do the exercise with you. This will make it fun.
At lunchtime, take a walk with a partner of the office.
Wear comfortable shoes and appropriate for the activity to be undertaken and to protect your feet and ankles giving them the necessary support.
Use the stairs instead of the elevator.
Arrange your yard or patio of your church, your child’s school or neighborhood park.
Rake leaves, mow the lawn or plant flowers in the garden.
Get off the bus or train a few stops before yours and go walk the rest of the way, as long as the area is dangerous.
Join a sports team in your community. You will meet new people, have fun and increase your physical activity.
Know the city where you live. Visit museums, historic areas and parks. In addition to learning something new, you will walk for hours and no one will notice.
Walk after dinner instead of watching television.
Remember that physical activity need not be unpleasant. Choose an activity you enjoy and try to do this activity 30 minutes a day most days of the week, preferably daily, and may soon regain their healthy weight.
Remember to set reasonable goals and monitor progress. If you have health problems or special needs, talk to your healthcare professional before starting any exercise program.
2-I can do to lose weight?
” Burn fat and lose that weight that oppresses him. ” Losing weight is reduced to that simple mantra. But what can you do to ensure that they actually burn the unwanted fat? Much of the weight loss involves increasing your metabolism so your body can burn fat by itself. Here are some simple tips that can help you burn fat more easily:
Burn fat with breakfast
A key part to put your metabolism to burn fat butt and so is simply: breakfast. Remember that you have spent the night without eating and have the need to give your body some energy for it to work.
Adds weight to their rides
To get the most from your walks and lose weight faster, add some light weights to your routine. Just take 1 / 2 or 3 / 4 of extra kilos while walking to help burn an extra three or more calories per minute.
Burn fat walking the dog
If you are looking for an excuse to have a four-legged companion, a dog is a great way to burn fat. When his new friend wants to leave, you can not argue, and a fast-paced 15-minute walk can help you burn an extra 60 calories.
Eat small but frequently
One of the best ways to burn fat is to eat more. If you eat a lot of mini-meals have enough energy for the day, and keep your blood sugar get too much and makes you feel ravenous.
Reduce fat intake
The less fat you eat, the less they have to burn. Moreover, just as soon as the body needs more calories, burn stored fat, to help them lose weight, tone up, and “melt” those extra kilos.
Got a phone call? Another way to burn fat and achieve a healthy weight more effectively is to stand up when you’re on the phone. Walking back and forth in your office can also help. You can still hear the latest gossip, yet burn more fat than burn sitting at the computer.
Leaving the office
If you’re sitting at your desk all day, it is harder to burn fat. But a little creativity can help you burn kilos, even within the office. Try going to the bathroom on another floor and take the stairs instead of elevators. Take a walk during your lunch hour and deliver messages in person instead of using the telephone or email.
He hates boring exercise routines? Choose the occasional fast-paced dance while burning fat and calories. To the extent that it can keep moving, burn as many calories as traditional exercise.
Work in your garden
You probably never thought of gardening as a way to burn fat, but it’s amazing. With only 40 minutes in the garden weeding or planting flowers can help you burn 200 extra calories. Plus it can be a great way to add color to your garden or grow vegetables that can then add to your diet.
Eat only when hungry
Another way to burn fat and achieve a healthy weight is to eat when hungry. If you are starving, your body reacts by slowing metabolism. Men should eat at least 1600 calories a day and women at least 1200 – more if you carry an active lifestyle.
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