Extra kilos are always the result of a positive energy balance - you eat more than you need. By introducing a few rules, you can get rid of them without much sacrifice. Losing weight doesn't have to be difficult as long as you carefully consider your diet and lifestyle and eliminate bad habits.
Overweightis not only an aesthetic problem, but above all a he alth problem. It promotes cardiovascular diseases (hypertension, atherosclerosis), type 2 diabetes, and some cancers. It results in varicose veins, problems with the spine, degeneration of the joints, especially the knee and hip joints.
Losing weight: check your BMI
The easiest way to check if your weight is correct is to calculate theBMI- body mass index. BMI is an extremely tolerant, even "gracious" indicator. The correct person is 1.62 m tall, weighing both 50 and 65 kg. In the first case, BMI is 19, in the second - 24.8. The BMI does not tell you howfatis distributed. To do this, measure the waist circumference. Regardless of height, in women it should not exceed 80-88 cm, in men - 92-102 cm (the first figure is the European norm, the second - American). Sometimes the BMI is normal, but the excess fat in the abdominal region increases the risk of obesity-related diseases. So let's measure your body fat in a dietary office.
You must do itBMI will tell you the truth
To calculate the BMI (Body Mass Index), divide your weight (in kg) by your height (in meters) squared. For example, for a person weighing 70 kg and 1.70 m tall, BMI=70 kg: (1.70 m x 1.70 m)=24.2. This means correct weight, although it is close to being overweight. People with a BMI of 24.9 to 29.9 are defined as being overweight. When the BMI exceeds 30, we are talking about first degree obesity. When it reaches 35 - it is already second degree obesity. Hence, it is close to the third degree of obesity (over 40). But be careful! BMI is not a reliable indicator for pregnant women, athletes with developed muscles (their BMI would be significantly obese), children and seniors. The most attractive are women with a BMI of 20 to 22. For men, the most desirable index is slightly higher, ranging from 23 to 24.9.
Calculate your BMI in a specialcalculator!
Losing weight: greed and lack of exercise cause excess weight
What are the causes of a positive caloric balance that results in folds of fat? The most trivial ones are simple greed and lack of exercise (worst when these causes occur simultaneously). Unrestrained appetite can also be the body's response to stress. It happens, however, that we gain weight by eating as much as usual - this applies to menopausal women. People who often use various diets with temporary success have another problem: they lose weight, and after losing weight they return to their previous weight, or even exceed it. Each of these people can gain a shapely figure without tormenting themselves with a strict diet.
Losing weight: why are you getting fat?
Losing weight should start with the answer to the question: why am I getting fat? There are four possible answers:
1. You're a glutton,
2. You lead a sedentary lifestyle,
3. You are in menopause,
4. You eat stress.