The Best and Natural Ways for Losing Weight
According to National Health Services NHS, the Body Mass Index, BMI, for normal or healthy person ranges between 18.5-24.9, 25-29.9 for overweight individuals and 30 or above for obese. To find out your BMI, visit the nearby certified public or private health care facility for check up.
Importance of Managing Weight
- It reduces the risk of diseases for instance cardiovascular problems including high blood pressure and heart attack,diabetes and stroke.
- Excessive weight can cause Obesity.
- Maintains flexibility of the body to movement and response to stimuli.
How to lose weight naturally
- Regular exercise
With advanced technology that has made work easier than before, machines have replaced many human activities. These activities are vital in burning of calories in the body. For example, a person will prefer to use alift to walking upstairs. Routine exercising rids the body of excess calories. For people who are overweight, their bodies resort to breaking down fats and proteins thus reducing their weight. It's recommended that you exercise at least 30 minutes per day to maintain body weight within normal range of Body Mass Index. To lose weight, regular moderate to vigorous exercises for a duration of 150 mins per week will help to achieve the goal.
Examples of Moderate exercises
- Walking at a normal pace
- Biking at moderate speed
- Playing football or soccer
- Jogging or running
- Water or ice skating
Exercise reduce joint pain and symptoms of depression or anxiety. Studies show that people who exercise regularly are less likely to suffer from diseases such as diabetes and hypertension which are highly associated with excess weight.
- Health Diet
Balanced diet is key to a vibrant and active human body. A balanced diet includes proteins, carbohydrates, lipids, vitamins and roughages. Many people say that they eat a balanced diet yet have issues with body weight. Why is this so? The answer is the frequency of intake of these foods and the activities that enhance metabolism. Individuals who aspire to reduce weight should mind how regularly they eat and the type of foods within their balanced diet.
Types of food that help to reduce weight
- Lean proteins. These are protein that contains low fat. They include : white meat such a chicken and fish.
- High Fibre foods. Fibres add bulk to food. They are ; fruits (oranges, apples, pineapple, pears and mangoes) vegetables such as cabbage, kale, broccoli, carrots, beetroot, spinach and cucumber.
- . Complex carbohydrates. Examples are millet, rice, wheat cashew nuts, peas, cauliflower and beans
Carbohydrates increases calories and this is where diet and exercise should be applied together. They work more effectively if they are combined.
- Minimize stress
Stress increases the appetite for food. Individuals eat more when stressed and risk adding extra pounds to their weight. Stressed persons also more often than not avoid exercises. They indulge in poor eating habits.
- Enough sleep and plenty of water
Water is life. It's important medium for body metabolism. Drinking enough water enhances break down of stored food by hydrolyzing it into simpler forms ready for metabolic reactions. Water is an essential part of the the journey to losing weight naturally. On average, men need 3.7 litres of water per day while women require 2.7 litres a day. This may vary depending on the climatic conditions in your locality and the activities you are engaged in.
Craving for sugary and junk food is a habit that is counter productive in efforts to maintain and reduce weight. A recommended sugar intake according to Centre for Disease Control is 20-50g per day. Avoid fast food and embrace healthy lifestyles. Manage your weight, live a happy life.