The terms "overweight" and "obesity" refer to body weight that is greater than what is considered healthy for a certain height.
The most useful measure of overweight and obesity is body mass index (BMI). BMI is calculated from your height and weight. To measure BMI and other fitness parameter visit Fitness Meter
Millions people worldwide are overweight or obese. Being overweight or obese puts you at risk for many health problems. The more body fat that you have and the more you weigh, the more likely you are to develop:
· Coronary heart disease
· High blood pressure
· Type 2 diabetes
· Breathing problems
· Certain cancers
Your weight is the result of many factors. These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), behavior or habits, and more.
You can't change some factors, such as family history. However, you can change other factors, such as your lifestyle habits.
For example, follow a healthy eating plan and keep your calorie needs in mind(You may consult our nutritionist or sign up for one week free customized diet and exercise plan. Use our free web app to track your calorie). Be physically active and try to limit the amount of time that you're inactive.
Weight-loss medicines and surgery also are options for some people if lifestyle changes aren't enough.
Reaching and staying at a healthy weight is a long-term challenge for people who are overweight or obese. But it also is a chance to lower your risk for other serious health problems. With the right treatment and motivation, it's possible to lose weight and lower your long-term disease risk.
Besides poor diet and behavior, environment, and genetic factors may also have an effect in causing people to be overweight and obese.
People who are overweight or obese are more likely to develop heart disease and stroke, even if they have no other risk factors. Obesity is unhealthy because excess weight puts more strain on your heart. It can raise blood pressure and cholesterol and can lead to diabetes. Losing weight is one of the best ways to reduce your risk of heart problems and other diseases.
Other reasons to maintain a healthy weight
· Lead active life by eating diet in right kinds of food at right times, you would be able to live a more productive life as you say bye-bye.
· You can take better care of your spouse and children when you are energetic inside while eating your usual tasty meals.
· Win more friends and become socially viable by your slim beautiful look and flaunt your enormous hidden skills with conviction.
· Create success for yourself with very high level of self-confidence and attractive persona and be the woman everyone around you envy’s.
· Fetch more appreciation from family and friend as you are able to put more hard work and efforts in whatever you do.
· Reduce extra fat and influence people around you by your appealing and charismatic persona.
· By opting for gradual and healthy weight loss look fresh and younger than your age, and wear any clothes you like without considering age factor.
It’s easy to start a diet or exercise plan. Staying on one is harder! Research supports making lifestyle changes as the most effective way to lose weight and maintain weight loss. This "best" way includes developing a personal plan that incorporates increased activity, dietary changes and behavioral strategies that will work for each individual. Prepare yourself by setting realistic goals, thinking ahead to roadblocks along the way, and deciding how to deal them.
• Talk to a nutritionist or registered dietitian about creating an eating plan that’s right for you. It’s never wise to follow fad diets, go without eating, or try to lose weight too fast(Consult a Nutritionist)
• Think about your eating habits. Do you tend to mindlessly eat in front of the television at night? Do you skip breakfast and then eat a large lunch?
• Reflecting on your current habits can give you ideas on creating new healthy habits.
• Be more active. Getting more exercise is not just good for your heart, it can help you lose weight too.
• Decide how to handle temptation. When you’re offered high-calorie foods, turn them down nicely, but firmly. Look up restaurant menus before you go out to
eat so you can make a plan that fits in your diet(sign up to access free calorie tracker).
• Plan ahead. If a bad mood, stress or boredom makes you want to eat a lot, decide in advance what action to take. You could take up a new hobby, go for a walk, call a friend or read a book.
• Be realistic and expect setbacks. If you go off your diet, don’t quit. Just get back on track.
"Eat slowly, take smaller portions and avoid “seconds.”
• Eat a few light meals each day instead of one main meal. Don’t skip meals
• Choose a variety of healthy foods like fruit, vegetables, whole-grains, dried peas and beans, low-fat dairy products, fish, skinless poultry, lean meat and nuts(sign up for free diet and exercise plan)
• Cook foods in healthier ways like baking, boiling, broiling, grilling, roasting or stewing. Don’t fry foods in oil(Order Healthy Meals)
• Read food labels and avoid foods that are high in added sugars, saturated and trans fats, sodium and calories
• Avoid pastries, sugar-sweetened beverages, candy bars, pies and cakes. Drink lots of water
• Limit alcohol and other high-calorie drinks(sign up to access free calorie tracker)
Physical activity is as important as your diet in helping you lose weight!
Regular physical activity helps lower your risk of heart attack, stroke, high blood pressure and other health problems. If you have a chronic condition and want to greatly increase your physical activity level, ask your doctor or health professional for a physical activity plan that’s right for you.
For overall cardiovascular health, adults should get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week, as well as muscle-strengthening activity at least two days per week. You may need more exercise to reach your weight loss goals. Increase your amount
of physical activity gradually over time and decrease your caloric intake to a point where your input and output can achieve energy balance(Consult/Hire Expert Fitness Trainer)
Regular physical activity can produce long-term health benefits. It can help:
· Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading health-related causes of death)
· Control weight
· Make your muscles stronger
· Reduce fat
· Promote strong bone, muscle, and joint development
· Condition heart and lungs
· Build overall strength and endurance
· Improve sleep
· Decrease potential of becoming depressed
· Increase your energy and self-esteem
· Relieve stress
· Increase your chances of living longer
When you are not physically active, you are more at risk for:
· High blood pressure
· High blood cholesterol
· Type 2 diabetes
· Heart disease
Cutting calories through dietary changes seems to promote weight loss more effectively than does exercise and physical activity. But physical activity also is important in weight control.
The key to weight loss is to consume fewer calories than you burn. For most people, it's possible to lower their calorie intake to a greater degree than it is to burn more calories through increased exercise. That's why cutting calories through dieting is generally more effective for weight loss. But doing both — cutting calories and exercising — can help give you the weight-loss edge. Exercise can help burn even more calories than just dieting.
Exercise also is important because it can help you maintain your weight loss. Studies show that people who lose weight and keep it off over the long term get regular physical activity.
If you lose weight by crash dieting or by drastically restricting yourself to 400 to 800 calories a day, you're more likely to regain weight quickly, often within six months after you stop dieting. Getting regular exercise also can help prevent excess weight gain in the first place.
We all need some body fat, but if stored fat is excessive it may increase risk of diet-related diseases such as heart disease, diabetes, and some cancers. This is particularly true if excess fat is in the abdominal area. The best strategy for losing excess weight and stored body fat involves calorie reduction, increased physical activity, and a behavior change plan(Consult Nutritionist and Expert Trainer for right plan)
While physical activity is a vital part of weight control, so is controlling the number of calories you eat. If you consume more calories than you use through normal daily activities and physical activity, you will still gain weight(Check how much calorie you should eat to lose weight)
You need to burn off 3,500 calories more than you take in to lose 1 pound(0.45kg). This translates into a reduction of 500 calories per day to lose 1 pound(0.45kg) in a week, or 1000 calories per day to lose 2 pounds in a week. (1-2 pounds per week is generally considered to be a safe rate of weight loss.) This can be achieved by eating fewer calories or using up more through physical activity. A combination of both is best(Check your recommended weight loss, calorie intake and time to achieve target weight)
Skipping meals usually doesn't help you eat fewer calories.
When you skip a meal, you’re more likely to get hungry and overeat. It's better to spread your eating evenly through the day and eat smaller meals. In the long run, you’ll probably eat fewer calories with three small meals per day than with one or two large ones.
If you have diabetes, it’s especially important to eat regular meals and snacks. Skipping meals and then overeating will make your blood sugar problems worse (Get the best diet plan so that you don’t feel hungry)
The time of day isn't what affects how your body uses calories. It's the overall number of calories you eat and the calories you burn over the course of 24 hours that affects your weight. But avoid eating heavy meals at night because our body burns less calories when we are in sleep
Consuming extra calories results in an accumulation of stored body fat and weight gain. This is true whether the excess calories come from protein, fat, carbohydrate, or alcohol
Saturday and Sunday represent about 30 percent of the week, so too many slipups will put you on bad terms with the scale. It’s easy to cancel out five days’ worth of healthy eating with a weekend food fest. On weekends, be sure to eat breakfast. Studies suggest that people who eat breakfast eat fewer calories later in the day. And give in to a treat during the week, so you don’t have the urge to splurge on Saturday.
Yes, but you have to read food labels to find them.
Look for items with less than 150 calories per serving and do not have a lot of added sugar or sodium. Be sure to check the serving size so you don't eat too much. Reach for things that will satisfy your sweet tooth and provide you with some nutrients too such as fresh fruit and yogurt.
Low-calorie sweets include angel food cake, fresh fruit, sugar-free gelatin, pudding made with fat-free milk, and frozen fruit juice bars.
One serving of each of these items contains about 150 calories and 0 to 1 gram of saturated fat(Consult Nutritionist to get diet plan according to your eating habit)
Regular exercise is the key. In a recent study, researchers discovered that overweight subjects who had slimmed down over two years required an average of 40 minutes of exercise per day to sustain a loss of 10 percent or more of their initial body weight. And that was in addition to closely watching what they ate. Those who committed less time to sweating it out were more likely to be back where they started. “Weight loss is not something that happens and then you’re done with it. “That’s why quick-fix programs hardly ever work long-term.” To stay motivated, join a running group, sign up for cooking lessons, or splurge on a trainer who can refresh a stale routine(consult our expert trainer to get an exercise plan in alignment with your lifestyle)
No. It's true that some people are predisposed to having a slower metabolism, and others put on weight more easily or carry extra pounds in certain areas. Even so, staying slim is not a hopeless battle. You can outsmart your genes and maintain a healthy weight. The takeaway? By running and exercising regularly, you’re already a step ahead in winning the battle against the bulge( Get Diet and Exercise plan from our expert)
You are not eating at a calorie deficit. Either you are over-estimating the amount of calories your body is using, or under-estimating the amount that you are eating.
It's easy to get tripped up, discouraged, or confused when you are trying very hard and not seeing results, but it is important to remember that weight loss is all about achieving a calorie deficit and nothing else, and the scale does not lie. You can be as meticulous in your tracking and calculating as humanly possible, but if you are not losing weight, you need to eat less.
Keep perspective, though - bodyweight can fluctuate by up to 5 pounds in a day due to food, urine/feces, water retention, and glycogen, and you should be tracking a trend over at least a month before worrying(Consult our experts for right diet and exercise plan which suits your lifestyle)
Yo-yo dieting" is the process of losing and regaining weight via short-term fad dieting. It is damaging to individuals attempting to lose weight, in that it may cause the individual to get discouraged about their ability to lose weight. It promotes an attitude of “why try, I won’t be successful anyway,” when the truth is, weight loss can be achieved with an appropriate program and good motivation. Success in a weight loss program involves many factors, including psychological readiness to accept change, overall motivation, and behavioral, nutrition and exercise habits. "Yo-yo dieting" may cause the body weight to increase with each up and down cycle, causing overall weight gain(Consult our experts for best suited diet and exercise plan for long term benefit)
Yes it is good, it's very good. Creatine increases energy production in the muscle cells so you can lift heavier and for longer. Creatine helps you to quickly gain weight making you stronger, and the more you can lift means the more muscle fibres you can stimulate for muscle growth. It pulls fluid into the muscle cells making you look bigger
There is no real best when it comes to protein powders but Whey protein isolate (WPI) is a fast acting protein and is better than whey protein concentrate because it is purer and has a higher BV (biological value) around 170 compared to 104 for the concentrate which means that the WPI can be used more efficiently by the body. The higher the BV the better. Egg Protein has a BV of 100. Milk protein i.e. whey and casein has a BV of 85
You should take protein shakes (whey protein) before and after a training session i.e. about 30 minutes before and within 1 hour after. You can take a casein protein last thing at night for a steady flow of amino acids for growth and repair while you sleep. On non-training days you can take the whey protein anytime
You should not eat anything before bed because it could keep you awake all night, especially if you eat a carbohydrate food. Having said that, you can take a casein protein supplement without your sleep being affected
You can speed up recovery by taking a creatine supplement immediately after a workout and about 40 minutes later take a whey protein supplement, then within an hour after that have a highly nutritious real meal supplemented with vitamins and minerals. Vitamin c and e is great for fast recovery
To build strength you need to concentrate on low reps with very heavy weights. Reps should be in the 2 to 6 range and the weight should be heavy enough to only allow you perform 2 to 6 reps. You should always have help on standby when you are lifting like this
To bring out your abs you need to watch your diet closer and cut out all the junk with the empty high calories like cakes and sodas. You could do 3 exercises in tri set style eg: Crunches 1 x 15 then hanging leg raises 1 x 15 then onto lying leg raises 1 x 15 repeat 4 times dropping the reps i.e. 12,10,8s. Rest between sets is as long as it takes you to walk over to the abs exercise area or about 20 seconds rest
Yes women should definitely lift weights. Lifting weights will be a great help in their weight loss, health or fitness goals. Some women believe they will get huge muscles if they lift weights, this is not true, women don't have enough of the male hormone muscle builder testosterone. Weight lifting is a truly excellent form of exercise not just for men
You need to ensure that your muscle fibres actually do the work. The reps should not be performed too fast using momentum. Use a Slow and controlled pace that should take you about 2 seconds to raise the weight and 4 seconds to lower the weight, it's also a good idea to pause for 1 second in the extended position. It looks like this 2 1 4. Try various lifting speeds to see which one works best for your goals, you could also try a 3 2 5: 3 seconds to lift, 2 seconds hold and flex on extension and 5 seconds to lower it
Some cardio while on a muscle building course would be beneficial but don't over do it. 20 minutes on the bike or rowing machine before or after a session should be enough
2 body parts per session is ideal, that way you can fully concentrate on the body parts and put in 100% effort. It drags on a bit if you have to do 3 and 4 body parts a session, the required intensity just won't be there. Keep it at 2 per session
Muscles usually require from 48 to 72 hours to fully recover from a hard training session. Your nervous system also requires full recovery. It depends on the person’s level of training experience and best recovery practices.
About 2 to 3 hours after you get up out of bed is the best time because hormone levels are high and your back has re-adjusted itself by then, but anytime is a great time to train. It all depends on your daily schedule
You're the only person that can make you go to the gym, but bear in mind that the thought of going to gym is much worst than the actual application of
going to the gym, once your at the gym you're fine and once you finish a great workout you're glad that you went. Just go ahead and go to the gym regardless of what you think at the time
You can stay motivated by writing down everything you do at the gym. Write down your sets reps and weight used so you can see how much progress you are making. You can also change your routine every so often to avoid staleness and keep motivation high. It's also a very good idea yo have training goals and strive towards those goals, and when you reach them you need to set more goals(use our web app to keep a track of your diet, exercise and progress)
A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking, and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk might use up about 100 calories.
Childhood obesity is a serious medical condition that affects children and adolescents. It occurs when a child is well above the normal weight for his or her age and height. Childhood obesity is particularly troubling because the extra pounds often start children on the path to health problems that were once confined to adults, such as diabetes, high blood pressure and high cholesterol. Childhood obesity can also lead to poor self-esteem and depression.
Obese children are at risk for a number of conditions, including:
· High cholesterol
· High blood pressure
· Early heart disease
· Bone problems
· Skin conditions such as heat rash, fungal infections, and acne
The best person to determine whether or not your child is overweight is your child's doctor. In determining whether or not your child is overweight, the doctor will measure your child's weight and height and compute his ''BMI,'' or body mass index, to compare this value to standard values. The doctor will also consider your child's age and growth patterns
Over the last number of years, there has been a steady increase in the number of young children who are overweight or obese. This can have a serious impact on children’s health, both now and in the long term. If you think your child is overweight, ask your doctor or health visitor to check your child’s weight and height on their centile chart, which can be found in their red parent-held record book.
If you are concerned about your child’s weight, ask your doctor to refer you to a pediatric dietitian. It is also a good time to look at what your child is eating and how much physical activity they are getting each day. It is recommended that children have at least 1 hour of physical activity each day, so organize trips to the park and the swimming pool.
Small children have high energy demands and need small amounts of food often. Offer snacks throughout the day, such as fruit or a slice of toast. Try to limit the amount of sweet foods your child eats, such as biscuits, sweets and chocolate. Instead, offer pieces of chopped-up fruit and veg – these contain fewer calories and contain lots more vitamins and minerals! (Consult pediatric dietitian)
Children who are substantially overweight are at greater risk for cardiovascular disease, bone and joint problems, sleep apnea, poor self-esteem, and long-term health problems in adulthood.
The benefits of lifelong exercise are abundant and regular exercise can even help motivate your kids to make healthy food choices.
· Play with your kids. Throw around a football; go cycling, skating, or swimming; take family walks and hikes.
· Help your kids find activities they enjoy by showing them different possibilities.
If you have an overweight child, it is very important that you allow him or her to know that you will be supportive. Children's feelings about themselves often are based on their parents' feelings about them, and if you accept your children at any weight, they will be more likely to feel good about themselves. It is also important to talk to your children about their weight, allowing them to share their concerns with you.
It is not recommended that parents set children apart because of their weight. Instead, parents should focus on gradually changing their family's physical activity and eating habits. By involving the entire family, everyone is taught healthful habits and the overweight child does not feel singled out.
A child’s diet should be flexible and varied without restricting any food group. Restrictive diets in healthy children may lead to malnutrition and may jeopardize their growth.
Restricting foods from a child’s diet may also interfere with a child’s ability to know when they are hungry. Overriding a child’s hunger cues, even if well meaning, may eventually lead to the child feeling confused, frustrated and resentful about their own biological needs.
If you are concerned about your child’s weight, concentrate on offering a balance of foods. Make sure that you are keeping to the recommended serving size and giving the right number of servings for your child’s age. Also consider the drinks that your child is having, as drinks are food too (consult pediatric nutritionist for right advice)
Children develop a natural preference for the foods they enjoy the most, so the challenge is to make healthy choices appealing.
Don’t insisting that a child eat something in order to get a reward—“Finish your peas and then you can watch television”—usually creates a negative food association. Although possibly effective in the short term, over the long haul this will backfire because bribing your child to eat something tends to reinforce the negative association with that food.
Picky eaters are going through a normal developmental stage. Just as it takes numerous repetitions for advertising to convince an adult consumer to buy, it takes most children 8-10 presentations of a new food before they will openly accept it.
Instead of simply insisting your child eat a new food:
Have your child help—they’ll be more willing to eat something they helped to make.
Be creative and include a wide variety of foods in your child’s lunchbox, using the Dietary Guidelines for Children and Adolescents as a guide.
Here are some fun and nutritious ideas:
· Pita bread with salad vegetables and lean, cold roast meat
· English muffins with honey or jam
· Sandwich squares with egg, lettuce and tomato
· Cheese sticks
· A tub of yoghurt
· Dried fruit, fresh fruit or vegetable sticks
· Pikelets or homemade muffins
· Crackers or rice cakes make great snacks
· Water is the best drink for children, instead of juice, soft drinks or cordials.
· Also be sure to prepare and store lunch box foods safely.
Subscribe our healthy meal plan for kids to ensure they are eating healthy, nutritious and wholesome meals at school
Be creative and offer different fruits and vegetables presented in many different ways. Children take time to develop a taste for foods, so if they refuse a fruit or vegetable once, try again another day!
· Make a delicious fruit smoothie with fresh fruit, low fat milk and yoghurt
· Add fruit to cakes and muffins
· Serve fresh fruit skewers with yoghurt for a healthy, colourful snack
· Offer chopped fresh vegetables with salsa or a low fat dip
· Grow a vegetable garden - great exercise plus the whole family can enjoy garden-fresh produce
Take the children to the local markets and let them choose fruit for the week
A child’s body gets all the sugar it needs from that naturally occurring in food. Added sugar just means a lot of empty calories that contribute to hyperactivity, mood disorders, and increase the risk for obesity, type 2 diabetes, and even suicidal behaviors in teenagers.
Proper nutrition and regular physical activity are the keys to maintaining a healthy weight and preventing health problems. Encourage your child to find physical activities he or she enjoys and get active. Aim for at least 1 hour of active play every day. Limit your child’s time using a TV, computer, cell phone, or game station to no more than 1 to 2 hours a day. Set a good example by limiting your own screen time, too.
Physical activity should be part of your whole family’s lifestyle. Take a walk, go for a bike ride, or do chores together. Plan active family outings.
Children should not spend more than 2 hours a day using any electronic entertainment, including computer games, TV or the internet. Try to keep TV time and meal times separate and avoid having a TV in bedrooms.
Try entertaining your children with these ideas instead:
· Walk the dog
· Walk to a local park and play on the equipment
· Go for a bike ride
· Get a skipping rope
· Buy some chalk and play hopscotch
· Play French cricket
· Kick or throw a ball around
· Play tag