This could mean 3 meals and 1 snack every day. It also can identify what nutrients you lack. It will tell you where you need to make changes to your diet. It can leave you with less energy and cause you to gain the weight back. This can mean that you are losing water weight and lean muscle mass instead of stored fat. Most experts believe that you should not lose more than 2 pounds per week. If you do this for 7 days, you can lose 1 pound of fat in a week. You can do this by exercising or being more active. You also can burn off 3,500 more calories a week. This alone cuts over 350 calories per day. One thing you can do is remove regular soda from your diet. That divides out to 500 fewer calories a day. To lose 1 pound of fat in a week, you have to eat 3,500 fewer calories. One pound of fat is about 3,500 calories. If you eat more calories than your body uses, your body stores them as fat. Some foods are made up of “empty calories.” These add a lot of calories to your diet without providing nutritional value. For example, foods that are high in fat and sugar are high in calories, too. Some foods have more calories than others. Calories come from the foods you eat and drink. In general, eat fewer calories than your body uses in order to lose weight. For example, you could try a new activity, get a massage, or buy a new outfit. Reward yourself with something healthy when you hit a goal. Be prepared for setbacks, but don’t give up. Once you have measurements, set safe and practical goals. Replace white bread with brown bread, whole grains, and cereals. High blood sugar (measured after fasting) Replace juice and soda with water, seltzer, or diet soda.Ĭonsume less than 2 alcoholic drinks a day for men, and 1 drink a day for women. Increase amount of omega-3 fatty acids by eating fish 2 times a week. Replace cookies, candy, and cakes with unsalted almonds, walnuts, and peanuts. Get 3 glasses of skim milk, low-fat yogurt, or cheese a day.Įat less carbs and more monounsaturated fats Get at least 5 servings of fruits and vegetables a day. Check food and drink labels for sodium content. Keep the saltshaker off the table and don’t use salt when cooking. Get at least 30 minutes of moderate activity 5 days a week.Įat more fruits and vegetables, and low-fat dairy products Metabolic syndrome conditionĪbdominal obesity (measured by waist circumference)Ĭut 250 calories a day to lose a ½ pound a week. Your doctor will diagnose the syndrome if you have at least 3 of the 5 conditions listed below. It can lead to type 2 diabetes or heart disease. This is a group of conditions that increases your risk of a weight-related illness. A high waist circumference is known as abdominal obesity. The tape shouldn’t be too tight or too loose.ĭoctors consider greater than 40 inches to be unhealthy for men and greater than 35 inches to be unhealthy for women. Wrap the other end around your stomach, making sure it’s straight. To begin, place one end of a tape measure on top of your hipbone. For this reason, your waist circumference is a valuable tool. This is more of a health risk than body fat that builds up in your thighs or buttocks. Body fat often collects in your stomach area. The third fact to know for weight loss is waist circumference. There is also a separate BMI calculator for Asian patients. There is a separate chart for girls and boys under 20 years of age. The BMI chart is the same for male and female adults. Your doctor can help get your BMI, or you can use a BMI calculator. This includes type 2 diabetes and heart disease. The higher your BMI, the greater your risk of a weight-related illness. A BMI of more than 30 is considered obese. A BMI of between 25 and 30 is considered overweight. In fact, the medical terms “overweight” and “obesity” are based on the BMI scale. Doctors consider BMI to be the best measure of your health risk. Your BMI is based on your weight and height. The second is your body mass index (BMI). There are 3 important facts about weight loss. They can help monitor your progress and provide support. There are other things you should do before you start. Even small changes can make a big difference in your health. They can help you customize a program and safely monitor your progress. Talk to your doctor before you begin a new plan. In addition, you should know what not to do. There are tools and tips to keep you on track. These include making changes to your diet, exercise, and lifestyle. There are several factors that can affect your efforts to lose weight. It also can relieve symptoms and prevent injuries related to being overweight. It can lower your blood pressure and total cholesterol level. It can reduce your risk of certain conditions, such heart disease and type 2 diabetes. Or you may need to lose weight to improve your health. You may want to lose weight for personal reasons.
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