Loose weight...... 21 pounds in 21 days

Despite what people say, slimming up is actually pretty simple. The real problem is that you and everyone else already know what you need to do but don't want to do anything that requires the slightest bit of work. A mild effort from your part can bring a big change to your life forever...

Unlike other illnesses, fighting obesity would require much more than surgery and medications or the so called liposuction... they are just moneysuckers and could bring you much side effects.... You would need to do major lifestyle changes to your diet and exercise. But before doing so,here are some basic weight loss facts that will put you into the right track for loosing your weight.........

Am I Underweight, Normal, or Obese?

Body Mass Index (BMI)

BMI is the heuristic measure of body weight based on a person's weight and height. Though it does not actually measure the percentage of body fat, it is used to estimate a healthy body weight based on a person's height, assuming an average body composition.

ideal BMI is 24

BMI below 24 or who are 80% or less of their desirable body weight for height are at risk for problems associated with poor nutritional status.

BMI of 25 to 29 overweight

BMI of 30 to 39 OBESE

BMI of 40 and above extremely obese.

Calculate your BMI by simply dividing your weight in kilograms by the square of your height in meters (metric method)
BMI =
( kg/m² ) weight in kilograms / height in meters²

In addition calculation of BMI, waist circumference measurement is useful for people who are categorized as normal or overweight. Measure your waist circumference, a tape measure is placed in a horizontal plane around the abdomen; men with waist circumferences more than 40 inches and women who have waist circumferences more than 35 inches are prone to excess abdominal fat

Why some people lose weight faster?

Basal Metabolic Rate (BMR) represents energy needed to maintain essential physiological functions, such as muscle tone, respiration,circulation etc. This means that even when a person is at complete rest both physically and mentally, he/she still burns calories because the body needs energy to perform some dorment functions. However, relying in the calories burned through BMR alone will not help you lose weight.

Men: 66 + (13.7 x Weigh in Kilograms) + (5 x Height in centimeter) – (6.8 x Age in years) = BMR

Women: 665 + (9.6 x Weigh in Kilograms) + (1.8 x Height in centimeter) – (4.7 x Age in years) = BMR

How many calories should I consume daily in order to lose weight?

Health buffs are very careful with the amount of calories they take in daily. Some even treat calories as something that is bad for the body and that should be avoided. Calories are actually essential to one’s body because the calories that we get from the food we eat are converted by the body to produce energy for us to be able to do our activities of daily living. Calories become bad for the body when the person takes in too much while living a sedentary lifestyle. If the person is less active, the calories will not be used but instead it will be stored in the body as fat deposits. Whenever we eat 3,500 calories more than what our body needs, we get to gain one pound. If we burn 3,500 calories more than what we eat, we lose a pound. To calculate your daily calorie needs, you may use the Harris-Benedict Equation.

Little to no exercise BMR x 1.2 Light

exercise (1-3 days per week) BMR x 1.375

Moderate exercise (3-5 days per week) BMR x 1.55

Heavy exercise (6-7 days per week) BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts) BMR x 1.9

What is a balanced diet?

It is the diet which contains a variety of food in such quantities and proportins that the need for carbohydrates, amino acids, vitamins, minerals and fat and other nutrients is adequately met for maintaining health, vitality of general well being and also makes a small provision for extra nutrients to meet a short period of leaness.

Idaelly balanced diet should contain food stuffs from all the five major food groups.

Group 1 - cereals

Group 2 - Pulses

Group 3 - Milk, meat, fish, egg

Group 4 - Fruits and vegetables.

 Group 5 - Fats and sugars

The diet requirements are measured with respects to a reference which is called 'Reference man and women'

It should be adequate in - 1. Quantity 2. Proportin 3. Variety

Carbohydrate must provide 60% energy when protein and fat with 20 and 15 respectively.

ENERGY REQUIREMENTS

Reference man

Age : between 20 -39 years

weight : 60 kg

Free from disease and fit for active work... 8 hours work, 8hours sleep, 6 hours sitting and walking around and 2hours recreation

Sedentary - 2425 calories

moderate worker - 2875 calories

Heavy worker - 3800 calories

Reference women

Age : between 20-39 years

weight - 50kg

Free from disease and fit for active work... 8 hours work, 8hours sleep, 6 hours sitting and walking around and 2hours recreation

Sedentary - 1900 calories

Moderate - 2225 calories

Heavy - 2925 calories

The protein requirement is 1g/kg bodyweight/day

For obese persons................ here is the trick

If your BMI is between 25 to 30 - reduce your calorie intake by 10 %

If your BMI is above 30 - reduce your calorie intake by 20 %

Try it and see the results.............

Food materials - their calorie value

FOOD MATERIAL(100g)           ENERGY(CAL)                     PROTEIN(g)

I CEREALS

    Rice                                       345                                       6.8

    Wheat                                    346                                       11.8

II PULSES

    Green gram                          334                                         24

    Red gram                              335                                        24

    Soya bean                             432                                        43.2

III ANIMAL SOURCES

     Milk                                         67                                        3.2

     Fish                                       100                                       20

     Egg                                       173                                       13.3

     Chicken                                 109                                       25.9

     Mutton                                    194                                      14.5

     Beef                                       114                                       22.6

IV FRUITS AND VEGETABLES

    Apple                                       59                                         0.2

    Banana                                    116                                       1.2

    Guava                                      51                                         0.9

    Water lemon                            16

    Pine apple                                46                                         0.4

    Sapotta                                    98                                          0.7

    Tomato                                     20                                         0.9

    Grapes                                    58                                          0.6

    Mango                                     74                                          0.6

    Orange                                    48                                          0.7

    Spinach                                   26                                           2

    Pumpkins                                 25                                          1.4

Come on, man..... No need for worry... no medicines no surgeries no loss of money... Control your diet and see the change...........

                            WE CAN LOOSE OUR WEIGHT!!!!