2010-04-01T11:14:00.000-07:00

How to Lose Weight - The Basics of Weight Loss

Despite the way it feels, losing weight isn't a mysterious process. It's a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you'll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.

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Rules of Weight Loss
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you're eating more than you're burning, (your BMR + activity is 2000 and you're eating 2400 calories) you'll gain weight. If you're burning more than you eat, you'll lose weight.

Example:
Mary's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories each day with both exercise and diet, you're on the right track. Try these ideas:

Instead of...	Do this...
An afternoon Coke	Drink a glass of water. (calories saved: 97)
An Egg McMuffin	Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break eat sweets	Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button	Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work	Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person) How Much Exercise Do I Need?
Exercise is an important weight loss tool, but how much you need varies from person to person. The ACSM's weight loss guidelines suggest at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small (3 days a week for 20 to 30 minutes) to give your body time to adapt. Don't forget, things like walking, taking the stairs and household chores can burn more calories as well. Learn more about getting started with exercise.

bon courage.

Body Mass Index

2010-03-26T07:02:00.000-07:00

Body Mass Index

Body Mass Index (BMI) is one of the most accurate ways to determine when extra pounds translate into health risks. BMI is a measure which takes into account a person’s weight and height to gauge total body fat in adults. Someone with a BMI of 26 to 27 is about 20 percent overweight, which is generally believed to carry moderate health risks. A BMI of 30 and higher is considered obese. The higher the BMI, the greater the risk of developing additional health problems.
Heart disease, diabetes and high blood pressure are all linked to being overweight. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent, according to some estimates. According to health experts, people who are overweight but have no other health risk factors (such as high cholesterol or high blood pressure) should eat healthier and exercise to keep from gaining additional weight. For people who are overweight and also have health risks, they recommend trying to actively lose weight. Be sure to consult your doctor or other health professional before beginning any exercise or weight-loss program.

مؤشر الجسم الكتلي

مؤشر الجسم الكتلي (مؤشر كتلة الجسم) هو واحد من أكثر الطرق دقة لتحديد الوزن الزائد الذي يؤدي الى مخاطر صحية. مؤشر كتلة الجسم هو مقياس يأخذ بعين الاعتبار وزن الشخص وطوله لقياس الدهون في الجسم. عند مجموع البالغين شخص ما مع مؤشر كتلة الجسم من 26 إلى 27 فهو يعاني من زيادة الوزن نحو 20 في المئة ، و يعتقد بشكل عام أن تنطوي حالته على مخاطر صحية معتدلة. ومؤشر كتلة الجسم يساوي 30 ، ويعتبر أعلى من السمنة. وكلما ارتفع مؤشر كتلة الجسم ، كلما زاد خطر الاصابة مشاكل صحية إضافية.

أمراض القلب والسكري وارتفاع ضغط الدم كلها مرتبطة الى زيادة الوزن. ومؤشر كتلة الجسم من 30 وأكثر يزيد من خطر الوفاة لأي سبب بنسبة 50 إلى 150 في المئة ، وفقا لبعض التقديرات. ووفقا لخبراء في مجال الصحة ، والأشخاص الذين يعانون من زيادة الوزن ولكن ليس لها مخاطر صحية عوامل أخرى (مثل ارتفاع نسبة الكولسترول أو ارتفاع ضغط الدم) وينبغي أن يكون الأكل صحي وممارسة التمارين الرياضية لمنع زيادة الوزن الإضافي. بالنسبة للأشخاص الذين يعانون من زيادة الوزن وكذلك المخاطر الصحية ، فإنها توصي محاولة لانقاص الوزن بنشاط. تأكد من استشارة الطبيب أو غيره من المهنيين الصحيين قبل بداية أي عملية أو برنامج انقاص الوزن.

body Mass Index

How to Lose Weight - The Basics of Weight Loss

Body Mass Index

Body Mass Index