Title : How To Maintain A Healthy Weight
link : How To Maintain A Healthy Weight
How To Maintain A Healthy Weight
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Maintaining a healthy
weight
Follow these steps. For a prediction about your future, do not bother with glass balls and psychic friends. Your doctor may do two simple questions that disclose, with reasonable accuracy, which is reserved for your health as you age: Do you smoke? Are you overweight?
Next to smoking, weight is as much as what type of long-term health risks you may face, including heart disease, stroke, diabetes, cancer, sleep apnea, osteoarthritis , gout, and gallbladder disease. Reducing your weight simply means reducing risks.
Of course, before you can work to maintain a healthy weight, you need to know how to define a healthy weight. Use the calculator body mass index. It gives you a rough idea of what your situation, that placement in one of three categories: healthy weight, overweight or obese. Check your body mass index at this time, and then use the "back" button on your browser to return to this page.
Know your BMI?
If your BMI is below 25, you should work to keep it there. If your BMI is over 25, you can improve your health in the long term by reducing their number. Studies have shown that having a higher BMI than 25 increases the risk of dying from heart disease and cancer. The following steps, from nutrition and weight management book "Eat, Drink and Be Healthy" by Walter C. Willett, MD, chair of the Department of Nutrition, School of Public Health Harvard and professor of medicine at the Harvard School of Medicine, can help maintain a healthy BMI or lower than is high.
Stay active
If you are active now, congratulations. You can get even greater benefits by increasing the frequency and intensity of your activity. If you are not active, to start can help reduce weight and, therefore improve their health. This is what Dr. Willett recommended. Walking
A walk not seem like "exercise" people who sweat in the gym, but research has shown significant health benefits of walking. For women who participated in the study Nurses' Health - one of the studies of larger health and longer ever - those who energetically walked about three hours a week were 35 percent less likely to have had a heart attack for a period of eight years than women who only walked occasionally. Make your busiest day
You've heard these suggestions before, but worth repeating. Use the stairs instead of the elevator, park some distance from your destination and walk, get off the bus or train a few stops early and walk the rest of the way, rake and shovel manually instead of using power equipment to blow leaves and snow away. Make exercise enjoyable
Obviously, the more fun you have to participate in an activity, the more likely that you do often and stick with it longer. If you do not like the idea of being inside and running on a treadmill, do not set that as your goal. If you like to swim, join a pool. As tennis? Register with a partner. (Having someone to stay the course always helps.) Exercise 30 minutes a day
This is the difficult question for many people. Schedule time to exercise is often the first point to make the list of "things to do". Try to think of daily exercise as an investment for their future as valuable as your IRA - you're banking good health now for use later in life. Here's some good news: The 30 minutes does not have to be consecutive. If your schedule does not allow interruption block 30 minutes from time, get your daily fill of exercise in two blocks of 15 minutes. Watch what you eat
The two factors that influence what weighs are amount of physical activity and much you eat. Experts suggests focusing on the following dietary practices to monitor and control the calories you consume. Keep track of the calories
To maintain your current weight, you have to burn more calories it consumes. Write what you eat is the first step in making a change. At this time, you may have no idea how many calories you take in each day. (The average number used by health professionals and the food industry is 2,000 calories per day.) Keep a notebook with you and write down what you eat throughout the day, and the approximate portion sizes of each item. At the end of the day, you can find the values of each meal and balance their totals. (Our database Nutrition contains thousands of entries foods, each with total caloric content and the ability to adjust the portion size. You can also get an idea of how many of those calories you burn when you exercise.) defense of the practice of eating
in our "super-size" society, overeating is easy, automatic and almost inevitable. To protect against the attack of the messages that tempts us to eat more food and larger portions, Physicians suggests the following steps: - stop before you're full.
- "clean your plate" it was not good advice. (Sorry, Mom.) Walk away from your plate be satisfied, but light.
- do not eat things simply because they are available.
- If your pantry with high-calorie snacks, chances are that you will eat them. Make life easier for yourself and not bring life tempting items in your home. Instead, shares fruit (apples, grapes) and graham crackers.
- Choose small portions.
- You can control portion size at home. Dining out, however, requires a little planning. Knowing that the portions you get in restaurants and fast food restaurants are often double (at least) a portion of normal size.
- Eat slowly.
- Your digestive system sends signals when it has had enough. If you eat too fast, this process can not keep up, and end up eating more than necessary.
According to doctors, most people can control their weight by being aware of what they eat and exercising every day. The reward is a longer and healthier life.
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