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Friday, February 3, 2023

Healthy Weight Week: Tips and Tricks for Getting to Your Ideal Weight

Health & FitnessHealthy Weight Week: Tips and Tricks for Getting to Your Ideal Weight

Working hard to get that perfect body? You should instead strive to reach your ideal weight that will not only be maintained. Chronic diseases At bay, your energy levels also rise every day. Now whether you are healthy or not Ideal weight It can be determined by calculating your BMI (Body Mass Index) using a simple formula based on your weight and height. due to this happenings Overweight Or being obese on this parameter means you are at risk for diabetes, blood pressure, heart disease and the like. Lifestyle diseases in the immediate future. Being underweight can mean you have a weak immune system, you can be at risk of osteoporosis, loss of muscle strength, hypothermia, etc. Getting your basics right such as eating a nutritious diet, getting enough sleep, exercising regularly, managing your stress levels, and avoiding being sedentary will usually take care of weight problems. (Also read: Brisk walking vs. jogging; Which one is better for weight loss? expert opinion).

How to calculate BMI

The formula for BMI calculation is weight in kilograms divided by the square of height in meters which is BMI = weight (kg)/height (mts) 2.

BMI is divided into 3 categories for Asian adults.

A BMI of less than 18.5 indicates underweight.

A BMI between a range of 18.5 and 22.9 indicates a normal weight.

A BMI in the range of 23-24.9 indicates overweight.

A BMI of more than 25 indicates obesity.

On the occasion of Health Weight Week, Vivehitha Motopalli, Executive Nutritionist, Cloudnine Group of Hospitals, Electronic City Unit, Bengaluru talks about tips for healthy weight loss.

Keep a food journal

Start your day by listing all the foods you eat from the first meal of the day to the last meal of the day with meal times. The next day, reassess and try to eliminate foods that are unhealthy and replace them with healthy options. For example, if you drink caffeinated drinks twice a day, you have 2 teaspoons of sugar each time. You can make this with 1 tbsp jaggery or date syrup.

Meal planning

Keeping track of food by keeping a food diary will definitely force you to plan a healthy diet. You can eliminate all the unhealthy foods in stock at home and add healthy options. This can be done by working on a shopping list that contains healthy and low-calorie foods. You can read the nutritional values ​​on food labels and avoid buying high-calorie foods like chips, cakes, sugary drinks, etc.

Meal times

It is very important to stick to the right eating pattern with the right timings of eating. In this way skipping meals and then consuming extra calories at the next meal can be avoided. Instead of eating too much at once, focus on small frequent meals.

A quick dinner

Dinner should be the lightest meal of the day as not much energy is expended after dinner. You can keep the dinner light by having a roti or soup etc. with any vegetable curry. It is important to finish dinner at least 4 hours before going to bed because sleeping right after dinner can lead to weight gain.

Portion control

For weight loss, it is important to lose approx. 500-600 kcal from daily caloric intake. So try to measure the amount of food and stick to it. Use small bowls, plates, glasses, etc.

Physical activity

Regular exercise is very important to burn calories. Reducing total caloric intake through diet as well as exercising 1 hour, 5 days per week is essential to reduce caloric intake resulting in weight loss. Try to stay active throughout the diet and avoid sitting for long periods of time.

Sleep and hydration

Manage stress levels and get 8 hours of sleep to avoid excessive hunger and stay well hydrated. You can drink 8 glasses of water daily as it helps in flushing out toxins from the body.

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