Weight Management
The remarkable growth of overweight in the young population in many parts of the world in a relatively short time span represents one of the defining public health challenges of the 21st century.
Obesity is diagnosed when the weight gain of an individual is 20% greater than the ideal weight or as a BMI (body mass index) of 27 or greater. Additionally, obesity can be diagnosed when a triceps skin fold measurement exceeds 15 mm (3/4 inch) in a man and 25mm (1 inch) in a woman.
CAUSES OF OVERWEIGHT
Overweight is generally caused by the intake of more calories (by eating). There are numbers of factors that are responsible as the causes of overweight. They are known as:
- Overeating
- Poor nutrition
- Psychotropic medications
- Alcohol
- Smoking
HEALTH INPLICATION DUE TO OVERWEIGHT
- High blood pressure
- Coronary heart attack (Stroke)
- Metabolic disorder
- Breast cancer, Prostate cancer, endometrial cancer
- Type II Diabetes Mellitus
EAT HEALTHY-STAY FIT
- Avoid “fad” diets. If you don’t believe, ask your doctor
- About these: negative calorie diets, extremely low calorie diets, low
- Carbohydrate diets and any other type of “fad” diet that is unbalanced.
- Changing diet should be a matter of a healthier lifestyle. Learn
All you can about different foods and nutrition. The more you know the easier it is to implement healthy nutrition in your diet.
- Substitute fruit purees for butter or margarine. They are easy to prepare in a food processor and will significantly reduce calories and fat.
- Cheese is good for you, but the fat is not. Try this: Zap cheese in the microwave and drain off grease or choose lower fat options.
- Exercising before you eat just makes you hungrier. Exercise AFTER eating when the body has to work harder to digest food.
- Don’t eat while watching television. You can become so engrossed in your programs that don’t even realize how much you are eating.
- Too many people skip breakfast. Eat in the morning when the body burns more calories
EXERCISE: THE ULTIMATE WAY
This is the most important area where you can increase the calories to burn. But it should be well mannered, well organized and well instructed.
Always warm up before beginning your exercise activity using smooth and fluid movement. The purpose of the warm up is to minimize discomfort and prevent injury and loosen up your muscles for the exercise to come.
Begin with a couple of deep breaths, inhaling through the nose and exhaling from your mouth.
Always use stretching routines. These are not just for jocks and fitness gurus but should be used by everyone. The older you are, the more important this becomes as you can help retain flexibility and good range of movement for all your daily activities.
Apart from these there is some weight management programmed offered by a numerous health institutes. Get over there and take the suitable packages.
So what are you waiting for? Go and get a life full of cheers and happiness.
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