Aim for a Healthy Weight - Facts About Healthy Weight. Why Is a Healthy Weight Important? Being overweight or obese increases your risk for many diseases and conditions. Weight Loss Stories. December 20, 2014 0 Weight Loss Stories. How long did it take for you to reach your current weight? How Many Calories Should I Eat to Lose Weight? Resource for weight loss surgery, including a BMI calculator, research, forums, insurance assistance, pictures, and stories. The more you weigh, the more likely you are to suffer from heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, and certain cancers. On the other hand, a healthy weight has many benefits: It helps you to lower your risk for developing these problems, helps you to feel good about yourself, and gives you more energy to enjoy life. What Is Your Risk for Weight- Related Diseases? Body Mass Index (BMI)Your BMI accurately estimates your total body fat. And, the amount of fat that you carry is a good indicator of your risk for a variety of diseases. There are two ways to check your BMI: Once you know your BMI, check Box 1 to see what the number means. Although BMI can be used for most men and women, it does have some limitations: It may overestimate body fat in athletes and others who have a muscular build. It may underestimate body fat in older persons and others who have lost muscle. How can Thrive Patch effectively supply the ingredients for weight loss? Review of side effects & Derma Fusion Technology, plus user reviews. This fun and interactive weight loss percentage calculator will help you figure out the percentage of weight you actually lost from your fitness plan. Waist Circumference Measurement. Your waist circumference is also an important measurement to help you figure out your overall health risks. If most of your fat is around your waist, then you are more at risk for heart disease and diabetes. This risk increases with a waist measurement that is: Greater than 3. Greater than 4. 0 inches for men. Other Risk Factors for Heart Disease. If you have other risk factors for heart disease (shown in Box 2) and are overweight or obese, then you will be at greater risk for health problems. Your doctor will check your BMI, waist circumference, and other risk factors for heart disease: Even a small weight loss (just 5? How To Lose Weight and Maintain It. Changing the way you approach weight loss can help you be more successful at losing it. Most people who try to lose weight focus on one thing: weight loss. However if you set goals, begin to eat healthy foods, become more physically active, and learn how to change behaviors, then you may be more successful at losing weight. Over time, these changes will become routine and part of your everyday life. Weight Loss Goals. Setting the right goals is an important first step to losing and maintaining weight. Losing just 5? 1. For more information about EyeOpenerTV visit their Facebook page.Losing 1? 2 pounds per week is a reasonable and safe weight loss. Losing weight at this rate will help you to keep off the weight. And it will give you the time to make new healthy lifestyle changes. Maintaining a modest weight loss over a longer period of time is better than losing a lot of weight and regaining it. You can think about additional weight loss after you've lost 1. Keeping a Balance. Maintaining a healthy weight calls for keeping a balance . You must balance the calories or energy that you get from food and beverages with the calories that you use to keep your body going and to be physically active. The same amount of energy IN and OUT over time = weight stays the same. More energy IN than OUT over time = weight gain. More energy OUT than IN over time = weight loss. Your energy IN and OUT doesn't have to balance exactly every day: Balancing energy over time will help you to maintain a healthy weight in the long run. A Healthy Eating Plan. A healthy eating plan gives your body the nutrients it needs every day and helps you to stay within your daily calorie level. This eating plan will also lower your risk for heart disease and such other conditions as high blood pressure and high blood cholesterol levels. A healthy eating plan: Emphasizes fruits, vegetables, whole grains, and fat- free or low- fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars. Controls portion sizes. Calories. Cutting back on calories is part of a healthy eating plan to lose weight. Choose foods that are lower in fats, especially saturated and trans fats, cholesterol, and added sugars. Also, pay attention to portion sizes. To lose 1–2 pounds a week, daily intake should be reduced by 5. In general: Eating plans that contain 1,0. Eating plans that contain 1,2. If you eat 1,6. 00 calories a day but do not lose weight, then you may want to cut back to 1,2. If you are hungry on either diet, then you may want to boost your calories by 1. Very low calorie diets of less than 8. Physical Activity. Staying physically active and eating fewer calories will help you lose weight and keep the weight off over time. Plus, physical activity has many benefits: Lowers the risk of heart disease; diabetes; and cancers such as breast, uterus, and colon. Strengthens your lungs and helps them to work more efficiently. Strengthens your muscles and keeps your joints in good condition. May slow bone loss. Gives you more energy. Helps you to relax and cope better with stress. Builds confidence. Allows you to fall asleep more quickly and sleep more soundly. Provides an enjoyable way to share time with friends and family. How much physical activity should you aim for? For overall health and to reduce the risk of disease, aim for at least 3. To help manage body weight and prevent gradual weight gain, aim for 6. To maintain weight loss, aim for at least 6. You can break up the amount of time that you do physical activity, such as 1. If you haven't been physically active for some time, then don't let that stop you. Start slowly and gradually increase your activity. For example, start walking for 1. Other Weight Loss Options. Weight loss drugs and weight loss surgery may be options for some people who are at high risk from overweight or obesity or who have been unsuccessful at making lifestyle changes. If you think that you may benefit from weight loss drugs or surgery, then talk to your doctor. Tips to Weight Loss Success. Maintaining long- term weight loss can be difficult. Three keys to success are setting realistic goals, following a healthy diet, and aiming for 6. Other tips for weight loss success: Set specific, realistic goals that are forgiving (less than perfect). To start, try walking 3. Ask for encouragement from your health care provider(s) via telephone or e- mail; friends and family can help. You can also join a support group. Keep a record of your food intake and the amount of physical activity that you do. This is an easy way to track how you are doing. A record can also inspire you. For example, when it shows that you've been more active, you'll be encouraged to keep it up. Change your surroundings to avoid overeating. For example, don't eat while watching television. Plan to meet a friend in a nonfood setting. Reward your success but not with food. Instead, choose rewards that you'll enjoy, such as a movie, music CD, an afternoon off from work, a massage, or personal time. You can feel healthier by doing any of the following activities. For added fun, ask friends or family to join you. Walk or ride a bike in your neighborhood. Join a walking club at a mall or at work. Play golf at a local club. Join a dance or yoga class. Work in your garden. Use local athletic facilities. Join a hiking or biking club. Join a softball team or play other sports with coworkers, friends, and family. Portion Distortion: How To Choose Sensible Servings. It's very easy to . This is especially true when you eat out, because restaurant portions are often super sized and enough for two or more people to share. To keep portion sizes sensible: When eating out, choose small portions, share an entr. We eat most of what is on our plate, no matter what the size. Smaller plates can mean smaller portions. Body Mass Index. Height 2. Good for you! Try not to gain weight. Overweight: BMI = 2. Do not gain any weight, especially if your waist circumference is high. You need to lose weight if you have two or more risk factors for heart disease and are overweight or have a high waist circumference. Obese: BMI = 3. 0 or greater. You need to lose weight. Lose weight slowly—about . See your doctor or a nutritionist if you need help. Box 2—Risk Factors. Besides being overweight or obese, here are other risk factors to consider: Cigarette smoking. High blood pressure (hypertension)High LDL cholesterol (bad cholesterol)Low HDL cholesterol (good cholesterol)High triglycerides. High blood glucose (sugar)Family history of premature heart disease. Physical inactivity. To Learn More. Contact NHLBI for information on weight management and heart health: NHLBI Health Information Center. P. O. Box 3. 01. 05. Bethesda, MD 2. 08. Phone: 3. 01–5. 92–8. TTY: 2. 40–6. 29–3. Fax: 3. 01–5. 92–8. Also, check out these Web sites and Web pages: Aim for a Healthy Weight: http: //healthyweight. Includes publications and such interactive features as a Portion Distortion quiz and BMI calculator. We Can!—Ways to Enhance Children's Activity and Nutrition: http: //wecan. Includes materials for parents to help prevent overweight and obesity in their children. Heart Healthy Recipes.
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