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Less physical inactivity and the unhealthy diet are the major contributors of becoming overweight or obese. Obesity and overweight is the growing problem of the developed countries. Lack of time for exercising and for cooking healthy meals and the reliance on cars to move around are the reasons of being overweight. Being overweight is not only one problem; rather it provides the basis of many problems. The body areas where the fats are stored also affect the health. The women who are overweight and have a pear shaped figure have more fats on their thighs and buttocks. The overweight women with apple shaped figure have their fats stored around waists. The apple shaped figures are more prone to diabetes, heart diseases and much more because of the fats stored around the waists. Being overweight also hinders the medical care. Too much fat of the overweight person interferes with the results of X-rays and CT scans, ultrasounds and MRI. The rays are unable to pass through the layers of fats, to reach gallbladder, appendix and kidneys. The layers of fats also make it difficult for the doctors to make the proper diagnosis. The best weight loss program is one that carries healthy diet with the increase in physical activity specifically designed for the overweight persons. Diet alone or the physical activities alone do not play any wonder for the overweight persons. An effective weight loss program should have the following components. -
Healthy meal plans with fewer calories but containing all the essential ingredients.
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Regular exercising plan.
- Tips on the lifestyle changes that are best adopted with the cultural needs of the particular overweight person. -
Weight loss should be slow and steady that is not more than 2.5 pounds a week.
Rules of Weight Loss To lose ½ pounds of weight an overweight person has to burn around 1750 extra calories. To reach that figure he has to: 1. Calculate basal metabolic rate. Basic metabolic rate is something the body needs to maintain the basic body functions like breathing and digestion. 2. Calculate the level of activity. The activity level can be calculated with the help of a calorie
calculator. It will tell that how many calories that overweight person burns during sitting, walking or exercising. 3. Keep The Track of Calorie Intake. Use a diary to keep the record of whatever one eats or drinks. If he is taking fewer calories than you are using, then the particular overweight person will start to lose weight. Healthy Eating Following are few tips for healthy eating that will really help all of my overweight friends. Eat more fruits: Overweight persons should focus more on fruits- no matter whatever the form is, fresh, dried, canned or fruit juice. Eat more vegetables: They should focus more on green and orange vegetables like spinach, broccoli, carrots and pumpkins. Eat whole grain cereals: Overweight persons should eat breads, crackers, oats, rice or wholegrain cereal every day. Take calcium rich foods: They should take ½ liters of low fat or skimmed milk or an equal amount of yogurt. If some overweight person don't like milk take an equivalent amount of milk products or some fortified drinks. Take more proteins: Overweight persons should take more lean meat and poultry. They can boil it or grill it or bake it Reduce saturated fats: They should take not more than 8 percent of your calories from saturated fats. When buying and cooking meals an overweight person should choose more those are fatfree or lean. Limit your sugar intake: The daily consumption of salt of any overweight person should not be more that 1 teaspoon. Healthy Physical Activity Along with the diet an overweight person should adopt healthy physical activities as well. It does not mean that he has to be the athlete. Rather half an hour of physical activity helps not only to lose weight but also give many additional advantages to the overweight people. A good physical activity has the following benefits
Reduces the risk factor of heart disease Controls the blood pressure Keeps bones, muscles and joints healthy. Reduces the depression, anxiety level and keeps the mood better Helps to feel more energetic and sleep better. Summing-up focusing on the daily lifestyle change is the key to lose weight.
Gunawan Harinanto is a Happy Dad with one handsome boy, and webmaster of Weight Loss Program and Easy Weight Loss Tips sites.
Article Source: http://EzineArticles.com/?expert=Gunawan_Harinanto
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