In order to find out whether you have increased your weight or decreased, you must keep in mind about your BMI or body mass Index. It will be good to keep it within 18.5 to 24.9. There is a typical calculation in order to find out the Body Mass Index. It is important to divide your weight by height which can also be squared. An individual having higher proportion of muscle will get his BMI more than the limit defined. You need to measure the circumference of your waist and find out whether you actually wish to lose weight. If you have the measurement of 40 inches, it would mean that you are in high risk. You can also get the percentage of your body fat that can easily help deducing your actual problem. This will help you find out the amount you need to shape up.
Health hazards of being overweight
Putting on extra pounds won’t just make your cloths tight, the health hazards of obesity go much beyond that. Men with large BMI are likely to suffer from heart diseases, high blood pressure and stroke. Studies have shown that overweight increases the risk of diabetes in men 20 times. High blood pressure is an extremely common health issue among obese men. The calories you fail to burn elevates systolic and diastolic blood pressure. The complex link between insulin resistance and body mass index is the sole reason behind this. Excess weight can cause infertility in men by reducing the sperm count, production and semen quality. Supposedly 1 out of every 3 cancer-related deaths is due to abundant body weight. Accumulation of belly fat can contribute to colon cancer in men.
Overweight leaves a scar on the psychology of an individual. People get depressed because they are fat and sometimes they get fat because they are depressed-it’s an overall lose-lose situation. According to a research conducted by Archives of General Psychiatry in 2010, people with huge BMI have a 55% higher chance of getting under depression than those with normal body weight. Being in shape is the parameter of external beauty, people who are fat therefore develop a low self –esteem over the time because of their appearance. On the other hand your body releases cortisol during the stress period that triggers the storage of fat in the belly and waist.
Tips to reduce excess weight
You can learn various important facts from your friends as well as colleagues which may also be very beneficial to you. They can share their experience which has helped them losing weight.
Idea of going for diet
It is not always necessary to have diet if you don’t feel like having a meal. It is good to consume food whenever you are hungry. You can also consume something light such as green leafy vegetables mixed with different variety of salad, fruits etc. Consuming only fruit is also a good decision when you are willing to reduce your excess weight. The best way to maintain a diet and stay satiated is to divide your meals into small parts instead of having heavy meals 2-3 times a day. Health experts unanimously agree upon the fact that the breakfast is the most important meal of the day. Skipping a meal is never a wise way of reducing weight.
Some people do not have idea about what exactly is healthy eating. You can make a diet chart on your own which will include whole grains, lean source of protein, fish and good fat. You must also cut back sugar as well as salt in order to reduce excess weight from your body. When you are willing to reduce your weight, keeping a track on portion size will be important. You must consume the meal which you can easily digest. Only because your meal is tasty does not mean that you have to consume it in high volume.
Portions of fruit and vegetables
If you want to reduce excess fat from your body, best way will be to consume something healthy. Adequate fruit and vegetable helps in removing bad fat from your body. You can make a routine and consume 5 portions of fruits as well as vegetable daily in the breakfast and afternoon. You can add tomato in your sandwich, spaghetti Bolognese in your dinner as well as some fresh fruits such as apple, guava in your breakfast and in the afternoon.
You must have a habit of viewing variety ofsports but might not practice it. If you reallywish to reduce some weight of yours,practicing sport as well as exercise will not be abad idea all together. There are variety of sports such as football, cricket etc. That helps people to stay equipped with variety of activity. Regular practice of such sport will be very beneficial.
Protein intake makes you maintain weight
First of all it is good to have more of proteins in the diet. Protein intake makes you feel less hungry. Moreover the taste of protein food is good and this is the reason you won’t mind having the right kind of protein food for maintaining the exact weight. So, once you eat some protein you will not feel to eat anything for longer.
Restrict the time
Keep a last time to have your food. You should not eat anything after none at night. This must be the rule. There is no need for you to take a meal after 9pm. It is at the same time bad to go n munching anything that you get at hand. There should always be a last time for your supper.
Change the diet for one day
Choose one day of the week when you would wish to have something else to eat. It should not be the usual diet that you have every day. It can be a salad day for you or you can even choose to have variety of liquids and fresh fruits. It is a great way you can stay healthy and at the same time you would enjoy eating the stuffs. Fruits and fruit juices are something that every people would like to have.
Climb the stairs to shred your weight
To lose weight it is always preferable to walk up and down the stairs. You can avoid going by the lift and take to the stairs. This will keep you more fit all the time. Climbing stairs is good for the heart and at the same time it will help you get rid of the extra weight that you have gained. Make it a daily schedule for yourself and you would find yourself going thinner.
Discussing about weight loss
Talk about losing weight. This is positive and is sure to keep you motivated. You can tell others what you are planning to lose weight. In the way you can even get ideas from others and in the way you can become innovative and you can shred the right amount of weight without hassle.