The most important principles and methods of treating overweight

The most important principles and methods of treating overweight

Eating less food amounts, in March the largest amount of exercise, Is it that simple? Most nutritionists know, the treatment of weight gain can be very difficult. As this report shows, it is possible to have a combination of factors impact on how people gain weight and losing him.
But a basic understanding of how to direct your energy and balance in favor of weight loss is a good point to start.

The treatment of overweight and calculate calories

Start treating weight gain by limiting the number of calories you should consume each day. To do this, you need to know the number of calories you need daily to maintain your current weight. This requires some simple calculations.

First, multiply your current weight at 15 - this is about is the number of calories per pound (0.455 kg) of body weight and needed to maintain your current weight if you are moderately active. And moderate activity means exercising at least 30 minutes of physical activity a day, and one of the forms of exercise (walking at a fast pace, climbing stairs or active) garden work. Let's say you're a woman with a length of 5 feet and 4 inches (equivalent to 1.65 meters) and weighs 155 pounds (equivalent to 70.5 kg), and you need to lose about 15 pounds (6.8 kg) in order to become pregnant within a healthy weight. If you hit 155 in 15, the result will be 2325, which is the number of calories you need to in a day in order to maintain your current weight (calories to maintain weight). As I grew older, the fewer calories you need it, because the calorie-burning rate at least in humans each year progresses with the age. To lose weight, you'll need to get fewer calories from this total.

For example, a loss of 1 to 2 pounds a week - a rate that is considered safe for the experts - should provide you with food your consumption of about 500 to 1,000 calories less than the calories needed to maintain the total weight. If you need 2325 calories a day to maintain your current weight, reduced the daily calories to between 1325 and 1825. If you are stable, you'll also need to do more physical activity during the day. In order to lose at least one pound a week, try to exercise at least 30 minutes of physical activity on most days of the week, and limit the amount of daily calories consumed by not less than 500 calories. However, should the amount of calories a day does not go down 1,200 calories for women and 1,500 calories for men, except under the supervision of a health expert. So that the intake of too few calories may pose a health hazard, due to deprive the body of essential nutrients needed him.

What determines your metabolic rate?

Metabolism is the rate at which they are used energy (measured in calories) when doing exercise, sleep, or do anything else. Energy consumption at rest is the rate at which it burns calories when you are not physically active. It differs from person to person and is influenced by sex, age and genetic makeup, mental state and level of physical activity. For example, the pregnancy and disease - both - lead to increased energy use during rest. And affect the total energy consumption at rest and metabolism your weight by influencing the number of calories you burn during the day.

Achieving the goal of calories

How can you reach your goal of daily calorie intake? There is a way to collect the number of calories in each meal dealt with, and then to plan lists your food accordingly. You can find information about calories on food labels on all canned foods and beverages in the many books and Web sites.

If you dislike the calories account, there is another way to treat weight gain, which determine the amount and the number of times the food is covered during the day, then eat a few meals calories. Dietary guidelines issued by the American Heart Association confirms the logic of choosing your foods, rather than strictly focus on the numbers, such as total calories or fat calories, and so on. Whatever way you Stakhtarha, research shows that regular eating schedule - with meals and snacks planned at certain times each day - makes the diet more successful. This thing and be true, too, after they have lost weight and want to install it and keep it. A commitment to the agenda of food increases your chance to maintain the new weight.

Some people focus on reducing the amount of fat in their food system, because the fat - 9 calories per gram of weight - fat contains more than twice the number of calories, carbohydrates or protein (4 calories per gram). By replacing the thin meat fatty meat, avoid packaged foods rich in fat and snacks, and refrain from eating high-fat products, such as butter and partially hydrogenated fats, you can get rid of dozens, or even hundreds, calories per day. On the other hand, many people mistakenly believe that the exclusion of fat always means reducing the number of calories. The fault lies in that some of the fat-free foods contain more calories, in fact, because the manufacturers use more sugar to compensate for the lost flavor because of the fat is removed. Moreover, low-fat or non-fatty Foods not be a few calories if consumed in large quantities.

Here are some guidelines that must be followed when the direct expense of calories impractical.

* Eat foods that fill your stomach and have few calories. This means meals and snacks made from whole grains, such as brown rice, whole wheat bread, oatmeal, as well as legumes, such as lentils, beans and others.

* When eating meat, ruled out the fat and reduced amounts of protein. Choose thin pieces of meat and modest amounts - about 3.5 or 4 ounces "ounces" of each meal.

* Avoid fried foods. Vkulai foods adds fat and calories. To cook on the stove, it is best to move food to be frying in a pan do not stick to the food and be covered with spray of cooking oil or to be cooking in the sauce. Roasting, heating, barbecue does not add extra fat to your meals.

* Use foods that contain few dairy fat or non-fat. Milk, yogurt and cheese are good sources of protein and calcium.

* Avoid junk food. Hamburgers and chicken strips, fries and other fast food and snacks. These meals lead to weight gain, for two reasons, first, because they contain a high proportion of fat and calories, or both. Second, the "value meals" are often very large, and tempts you a hearty meal.

* Avoid snacks high-calorie, and few nutritional value. Vriqaúq potatoes (chips) and other snacks fried contain a high proportion of fat, and therefore calories. But even snacks labeled "low-fat" are often rich in calories because they contain large amounts of sugars and other carbohydrates.

* Watch what you drink. Carbonated drinks are regular and fruit juices, contain a high percentage of calories (see Table 3).

Calories	quantities	drink
50	8 ounces	A sports drink
112	8 ounces	orange juice
120	12 ounces	(Lemon tea sweetened iced (filled
143	6 ounces	Tonic and stimulant water
150	12 ounces	Cola normal
220	16 ounces	(Coffee with milk (2% milk

The treatment of overweight physical activity

If someone cut the number of calories without exercise calisthenics, while someone else exercise without reducing calorie intake has increased, it is likely that the first person to find the treatment of overweight easier for him. This is due to the reduction of 500 calories a day by your diet is easier than burning an additional 500 calories through exercise sport. You walk or run about five miles a day - or 35 miles per week - to lose one pound of fat. But, if you reduce the amount of calories only, it is more likely to regain the weight they lose, again. What for? Because the body interacts with weight loss as if it were starving. In response to that, it slows down the pace of metabolism. And when it is slow metabolism, you burn fewer calories - even at rest periods. When you burn fewer calories, it is possible that the three things occur. If you're still dealing with fewer calories, you'll stop losing weight faster than the former, or stop losing weight altogether. If you increase calorie consumption, the increase in gain weight more quickly than I was in the past. The solution is the third possibility - increasing physical activity because it will lead to a slowdown in the equation of metabolism resulting from caloric restriction.

How to burn about 150 calories

* Wash flashed a car for 45-60 minutes

* Wash windows or floors for 45-60 minutes

* Play volleyball for 45 minutes

* Play football for 30-45 minutes

* Your garden work for 30-45 minutes

* Turn the wheel a wheelchair yourself for 30-40 minutes

* Ride a bicycle for a distance of 5 miles in 30 minutes

* Dance for 30 minutes

* Pay a vehicle for a distance of 1.5 kilometers in 30 minutes

* Cut the leaves for 30 minutes

* Walk two miles in 30 minutes

* Exercise of water for 30 minutes

* March swim distances for 20 minutes

* Play basketball in a wheelchair for 20 minutes

* Play basketball for 15-20 minutes

* Ride a bicycle for a distance of 4 miles in 15 minutes

* Jump rope for 15 minutes

* I run for a distance of 1.5 kilometers in 15 minutes

* Then bulldozed snow for 15 minutes

* Go up the stairs for 15 minutes

Source: Physical Activity and Health - Report of the Surgeon General, Department of Health and Human Services.

Regular schedule of exercise does not increase energy expenditure with the effort, but also increases energy expenditure during rest - this is the rate at which it burns calories even when work ends and perpetuates the rest. Energy expenditure and the rest during the high comfort as long as the person is making an effort through at least three days a week on a regular basis, it represents 60% to 75% of your daily energy expenditure, and any increase in energy consumption at rest is a very important factor in the efforts weight loss. And the types of forces that can stimulate metabolism include brisk walking for a distance of 2 miles or cycling exercises. Even if they were small, the additional quantities of energy consumption, such as standing instead of sitting, can add to the efforts to reduce weight.

NEAT factor (heat generation activity through non-sports). Even when practicing calisthenics unintentionally, you still consume energy, whether you're lying on the couch or sit on a chair to shake your legs. This so-called "heat generation through non-sports activity," it may be this is one of the factors that characterize the thin people from other obese. For example, the person who sits in front of the screen during most hours of the day (a computer at work and TV at night) burn during the day the amount is much less calories than a person who works treasurer and plays the guitar during his spare time - even if it is not in any of them the exercise any calisthenics.

According to say Dr. James Levine, a researcher at the Mayo Clinic, who described this phenomenon for the first time, and then continued her research later, the "heat generation through the activity is sports phenomenon" can make a difference between the two people have the same size, including up to 2,000 calories calories per day. I have found one of the studies, which measured the NEAT in people the thin and obese (and all of them were settled and assumed similar functions), said that people who are obese sat an average of two and a half hours per day more people the thin, while stopping Alnhifun or walked about two hours every day more than obese people.

If you're someone who does not exercise the phenomenon of "heat generation through sports activity" naturally, you can train yourself to promote the generation of heat through the process of non-sports activity throughout the day. Move your surroundings while talking on the phone. When possible, walk across the hall to talk to a co-worker instead of sending an e-mail or telephone. And be more efficient in cleaning the house through the rotation of tasks on different floors, so you will have to go up and down the stairs more often. In fact, anything you can do throughout the day so that reduces the amount of time you spend on the chair is bound to help!

For people who are obese do not practicing calisthenics much at all, any amount of physical activity will be beneficial to them, including walking, swimming and water aerobics. Walking is often a good choice because all you really need is a pair of good shoes. However, Fdad steps, a small device, the box is worn pager-sized, calculates the number of steps that they are compatible. The people who use the counter steps are more inclined to exercise more physical activity, as well as reduced body mass and blood pressure levels Index, according to an article published in 2007 in the Journal of the American Medical Association, which collect data from 26 different studies. Researchers have found that setting a goal of walking 10,000 steps a day is an important indicator of the success of the increased activity.

But Start slowly, and then increase the frequency and duration of these activities gradually. Moderate-intensity activities - such as walking a short distance or cut foliage - will not raise your consumption of energy at rest a great deal, as do intensive activities. It helps reduce body fat and build muscle - and muscle tissue burns more calories than fat does what. And regular weight-lifting also builds muscle and has a similar effect, as well.

Other advantages of regular physical activity of any kind that they are temporarily curb appetite. Of course, a lot of people say they feel very hungry after exercise, Ventgulwn directly to the meal, albeit mild, quickly. But because exercise increases energy consumption at rest, these continue to burn calories relatively high rate. Therefore, the snack after moderate exercise does not erase the benefits of exercise and its impact in helping people to control their weight.

Recipe exercise for the treatment of overweight

It varies from one person to another, so there is no calisthenics and one plan for the treatment of weight gain, suitable for everyone. But follow this recipe is a good point to start, especially if you have not yet put the exercise part of your daily routine.

Increased heart. Focus initially on activities or exercises that make your heart and lungs work harder. These include walking, jogging, swimming, cycling, dancing, garden work, play tennis and a host of different activities.

And continued until the end. Aim to exercise for at least 30 minutes per day. If you can not do everything at once, that's great. If not so, Fetlat times, each time 10 minutes of activity, are fine as well. Feel free to exceed this target (for 30 minutes) Whenever increase your activity, you can benefit more.

I do this in several different times. Be active on most days of the week.

It's good to be moderate. Valtmarin low or even moderate-intensity activities are just fine, and safer for many people. If you love the painstaking activity, there is nothing wrong done.

Be strong. Add some weight lifting or other resistance exercises to your activities during the exercises. Choose weights that allow you to do about 12 to 15 over the exercises that move your arms, legs, shoulders and muscles of the thighs, for example.

Stretch. Gentle stretching can be heated muscles before exercise, it can also improve the level Atzank, flexibility, too.

Start an exercise program

Many people feel intimidated by the possibility of starting the implementation of the program of exercises, but should not be excessive awe! There is one way to look at your schedule and determine where can exercise regularly exercise session for 30 minutes. For some people, this may mean getting up early before the half-hour earlier than usual. For others some lunch or after work time may be the most appropriate time. The goal should be determined to be, for example, improve your health and treatment of weight gain through exercise 30 minutes or more of moderate intense activity, five days a week. If this did not reach the goal at the beginning, it's good to know that any increase in physical activity is better than nothing.

For some people, the system may be less structured more appropriate. They should not exercise in the gym or participate in public sports activities lounge, despite the fact that some people may find that these things will help them to stick to a particular protein. And many of the normal daily activities are considered moderate-intensity exercise: climbing stairs instead of the elevator, walking instead of driving, cutting grass mower by payment, or playing with the children. And physical activity should not be done in one sitting. You can distribute 30 minutes - for example, by walking for 10 minutes to the post office and then to ride a bike at a later date for a period of 20 minutes, with children, for example. Research has shown that physical activity break for ten minutes throughout the day to burn calories less than what you do not exercise during one period of time.

Examples of moderate to strong activity
Sharp activities	Moderate activities
Jogging or running	Brisk walking
Swimming laps	Water sports exercises
Ride a bike quickly or on the hills	Riding a bike on a flat level or simple Hills
Play singles tennis	Play tennis doubles
Playing basketball	Push lawn mower