Best Weight Loss Programme For Everyone
Hey Readers Today we are going to Share Best Weight Loss Programme For Everyone so That Now anybody can Loss Weight without going to gym And wasting your money.
According to the National Institute for Diabetes and Digestive
and Kidney Diseases (NIDDK) 1 in 3 adults (over the age of 20) in the US
are considered obese. They rate people with a body mass index (BMI) of
30+ as obese. This can occur in a person who is only 10-15% overweight.
And, obesity has been linked to hypertension (high blood pressure), type
II diabetes and even some forms of cancer.
Knowing these facts
makes it very important to focus on controlling our weight. But, with
estimates of 74% of US men and 69% of US women overweight, it's clear
that being overweight has become an epidemic. That epidemic has grown
significantly in the last decade and now is affecting a majority of
children as well.
An effective weight loss program includes a
combination of healthy eating and increased physical activity. For many
obese people, this may be a complete change of lifestyle. A sedentary
existence can be directly linked to obesity. The NIDDK found that many
factors can lead to obesity including genes, eating habits, how and
where people live, attitudes and emotions, life habits, and income.
Dietary changes in obese people may come very slowly.
Healthy
eating starts with food choices. A daily intake of 2,000 calories from
pizza, fast food, etc. can have a detrimental effect on a person's
health. Compare that to 2,000 calories from fruits, vegetables and lean
cuts of meat all prepared in a healthy manner which would be a factor in
losing and controlling weight. Defining "prepared in a healthy manner"
means items are baked, grilled, broiled and with many vegetables, eaten
raw. Condiments such as salad dressing and ketchup might negate healthy
preparation with added sugar and fat and should be avoided or consumed
sparingly.
Food choices should include fresh vegetables, seasonal
fruits (some are lower calorie and lower in sugars than others) and lean
cuts of poultry and fish. Red meat can be an element of a healthy meal
plan if the meat is a leaner cut and is an occasional part of the meal
plan. Of course, foods dense with sugars and fats should be avoided in
order to obtain fat loss and support weight control.
Vegetables
provide nutrients and fiber that can't be found in other foods. In
addition, some vegetables such as beans are also a good source of
protein. The United States Department of Agriculture (USDA) recommends
simply to "make half your plate fruits and vegetables." Daily
recommendations are 2-3 cups of vegetables.
The USDA goes on to specify:
• Dark Green
• Red/Orange
• Beans/Peas and
• Starchy Vegetable groups
all of which should be part of a daily healthy meal plan.
Fruit
choices are simpler. Berries and seasonal fruits such as peaches,
apples and melons are considered your best choice. Sweeter fruits such
as oranges, tangerines, mangoes and ripe bananas should be consumed in
more limited quantities. Those fruits are higher in sugars and pack more
calories. For example, the more ripe a banana gets, the more sugars it
contains.
Increased physical activity is key to losing weight. For
someone who is sedentary such as someone with a job that keeps them
confined to a desk and, after work they sit in front of the TV, that
increase might mean starting out with a 30-minute walk every day. For
people who are on their feet throughout day, they could increase their
activity by adding resistance (weight) training.
Adding enough activity
to burn an extra 500 calories per day can mean a one-pound loss per
week. Combine that with a carefully executed meal plan and you might
experience another one-pound loss per week. That's a significant
accomplishment and, those results can be long-lasting. For any increase
in activity, the introduction of new activities should be done slowly.
For
the typical adult, recommendations are to have weight training sessions
2-3 days per week, vigorous cardiovascular training 2-3 days per week.
According to the OPT model from the National Academy of Sports Medicine
(NASM), weight training should consist of two different exercises on
each of the major muscle groups including:
• Shoulders
• Back
• Chest and
• Legs.
Additionally, there should be three "core" exercises.
Of course all exercise should be predicated with thorough stretching of
shoulders, back, quadriceps, hamstrings and claves. This can prevent an
injury as thorough stretching is a form of a warm-up.
Adherence to
a healthy eating plan and frequent exercise is recognized by health and
fitness professionals worldwide as the way to reduce fat and maintain
healthy body weight. Additionally, you'll reduce the risk of some
diseases, be more physically able to perform tasks and have the
endurance to go for that hike, or some other more demanding activity
which requires you to be more fit.
Getting started is simple. Set a
start date and determine your goal (i.e., 20 pounds lost by XX-XX
date). Then, clean out your kitchen of tempting items that won't help
you get there. If they are unopened packages, consider donating those
items to a local food bank. Go shopping along the perimeter of your
grocery store where everything (produce, dairy, meats) are all fresh and
not processed foods. These should be what you use to stock your
kitchen.
Now, begin your exercise program. Increase your vigorous
activity by 20-30 minutes the first week or two. As you begin to feel
that these workouts are less of a challenge, add time per workouts
and/or change the type of exercise to continue to challenge your body.
Don't
forget to start with beginning measurements and weight. Chart your
workouts on a calendar and take new measurements weekly to track your
progress. Remember a 1-2 pound weight loss is ideal. During the first
couple of weeks of your new lifestyle you may experience greater weight
loss but, that level is not sustainable over time. Expect 1-2 pounds on
average over the journey to your goals.
Read our Latest Articles Also: iFitnessTrainer
Best Weight Loss Programme For Everyone
Hey Readers Today we are going to Share Best Weight Loss Programme For Everyone so That Now anybody can Loss Weight without going to gym And wasting your money.
According to the National Institute for Diabetes and Digestive
and Kidney Diseases (NIDDK) 1 in 3 adults (over the age of 20) in the US
are considered obese. They rate people with a body mass index (BMI) of
30+ as obese. This can occur in a person who is only 10-15% overweight.
And, obesity has been linked to hypertension (high blood pressure), type
II diabetes and even some forms of cancer.
Knowing these facts
makes it very important to focus on controlling our weight. But, with
estimates of 74% of US men and 69% of US women overweight, it's clear
that being overweight has become an epidemic. That epidemic has grown
significantly in the last decade and now is affecting a majority of
children as well.
An effective weight loss program includes a
combination of healthy eating and increased physical activity. For many
obese people, this may be a complete change of lifestyle. A sedentary
existence can be directly linked to obesity. The NIDDK found that many
factors can lead to obesity including genes, eating habits, how and
where people live, attitudes and emotions, life habits, and income.
Dietary changes in obese people may come very slowly.
Healthy
eating starts with food choices. A daily intake of 2,000 calories from
pizza, fast food, etc. can have a detrimental effect on a person's
health. Compare that to 2,000 calories from fruits, vegetables and lean
cuts of meat all prepared in a healthy manner which would be a factor in
losing and controlling weight. Defining "prepared in a healthy manner"
means items are baked, grilled, broiled and with many vegetables, eaten
raw. Condiments such as salad dressing and ketchup might negate healthy
preparation with added sugar and fat and should be avoided or consumed
sparingly.
Food choices should include fresh vegetables, seasonal
fruits (some are lower calorie and lower in sugars than others) and lean
cuts of poultry and fish. Red meat can be an element of a healthy meal
plan if the meat is a leaner cut and is an occasional part of the meal
plan. Of course, foods dense with sugars and fats should be avoided in
order to obtain fat loss and support weight control.
Vegetables
provide nutrients and fiber that can't be found in other foods. In
addition, some vegetables such as beans are also a good source of
protein. The United States Department of Agriculture (USDA) recommends
simply to "make half your plate fruits and vegetables." Daily
recommendations are 2-3 cups of vegetables.
The USDA goes on to specify:
• Dark Green
• Red/Orange
• Beans/Peas and
• Starchy Vegetable groups
all of which should be part of a daily healthy meal plan.
Fruit
choices are simpler. Berries and seasonal fruits such as peaches,
apples and melons are considered your best choice. Sweeter fruits such
as oranges, tangerines, mangoes and ripe bananas should be consumed in
more limited quantities. Those fruits are higher in sugars and pack more
calories. For example, the more ripe a banana gets, the more sugars it
contains.
Increased physical activity is key to losing weight. For
someone who is sedentary such as someone with a job that keeps them
confined to a desk and, after work they sit in front of the TV, that
increase might mean starting out with a 30-minute walk every day. For
people who are on their feet throughout day, they could increase their
activity by adding resistance (weight) training.
Adding enough activity
to burn an extra 500 calories per day can mean a one-pound loss per
week. Combine that with a carefully executed meal plan and you might
experience another one-pound loss per week. That's a significant
accomplishment and, those results can be long-lasting. For any increase
in activity, the introduction of new activities should be done slowly.
For
the typical adult, recommendations are to have weight training sessions
2-3 days per week, vigorous cardiovascular training 2-3 days per week.
According to the OPT model from the National Academy of Sports Medicine
(NASM), weight training should consist of two different exercises on
each of the major muscle groups including:
• Shoulders
• Back
• Chest and
• Legs.
Additionally, there should be three "core" exercises.
Of course all exercise should be predicated with thorough stretching of
shoulders, back, quadriceps, hamstrings and claves. This can prevent an
injury as thorough stretching is a form of a warm-up.
Adherence to
a healthy eating plan and frequent exercise is recognized by health and
fitness professionals worldwide as the way to reduce fat and maintain
healthy body weight. Additionally, you'll reduce the risk of some
diseases, be more physically able to perform tasks and have the
endurance to go for that hike, or some other more demanding activity
which requires you to be more fit.
Getting started is simple. Set a
start date and determine your goal (i.e., 20 pounds lost by XX-XX
date). Then, clean out your kitchen of tempting items that won't help
you get there. If they are unopened packages, consider donating those
items to a local food bank. Go shopping along the perimeter of your
grocery store where everything (produce, dairy, meats) are all fresh and
not processed foods. These should be what you use to stock your
kitchen.
Now, begin your exercise program. Increase your vigorous
activity by 20-30 minutes the first week or two. As you begin to feel
that these workouts are less of a challenge, add time per workouts
and/or change the type of exercise to continue to challenge your body.
Don't
forget to start with beginning measurements and weight. Chart your
workouts on a calendar and take new measurements weekly to track your
progress. Remember a 1-2 pound weight loss is ideal. During the first
couple of weeks of your new lifestyle you may experience greater weight
loss but, that level is not sustainable over time. Expect 1-2 pounds on
average over the journey to your goals.
Read our Latest Articles Also: iFitnessTrainer
