Around one in three adults and one in five children is overweight - this problem is well known. But at the opposite end of the scale there are also some that are too thin. It's good enough far fewer, but they are overweight they fight also with their weight - they just want to weigh more. Both have major consequences for the individual and public health in general. However, weight loss in adults is often the context of psychological and psychosocial factors. Weight loss in adults can be intentional and health benefits in overweight, but it can also be an expression of eating disorders in normal-weight adults and children, and greater weight loss in the elderly is not a natural part of aging. Some people are easier than others, often due to heredity. That means you need to live healthier than many of its slim friends. That means you have to move more, diet composition must be changed and calorie-containing beverages should be replaced with water. Weight loss is about to consume fewer calories than you burn.
What is an ideal weight? You can count on their way to a mean ideal weight that is best for most people, both in terms of health and longevity. You can use it called BMI, Body Mass Index. BMI tells about the relationship between a person's weight and height, and thus whether you are underweight, normal, overweight or obese - and the health risk. - Click more on obesity and overweight >>
Sustainable weight loss
We are bombarded with advice on diets and dieting that causes pounds to rattle off, but be patient when you need to lose weight. It is obviously tempting to fast results, but go slowly and take small steps that are affordable and easy in everyday life. On the one hand, because a too rapid weight loss may be unhealthy, and on the other side because it is not very likely that it will help to maintain a healthy weight over the long term.
The health risk associated with a rapid weight loss is that most of the weight you lose is water and not fat. This can lead to dehydration and diarrhea and lead to you quickly will go on again. Mon starving the body of calories and vital nutrients through a too rapid weight loss, you may be undernourished and experience fatigue. This reduces the energy level and stamina. Maybe a too rapid weight loss also have a negative effect on mood. This increases the risk of experiencing anxiety, depression and irritability. Therefore, please be patient. Even small steps can have great significance. Especially when the steps are added.
Eat example, an apple instead of a cheese sandwich every day and you achieve a weight loss of 7 kg over a year. Go for a brisk walk of 20 minutes each day and achieve a weight loss of 5 kg. Total weight loss total of 12 kg / year. Be glad for the little progress and be patient with weight.
- Create social support. So, talk with family and friends about what you've been doing and go most like the way along with a buddy or friend. Tell your colleagues about your small steps, so they can support you.
- Move more. It's healthier to move a little more than to be sitting on the "flat". Every step counts and sooner or later you will reach the recommended 30 minutes a day.
- Eat more Vegetables. Vegetables are full of vitamins and also has a low calorie content. Eat lots of vegetables and eat at the same time less of something else. More Green fewer calories. So, eat some kind of vegetable each day.
- Eat less Sweets. Eat sugars and sweets, but eat less than usual, and it will in a year lead to a nice large weight loss. Sweets are namely calorie bombs.
- Choose Low-fat Foods. Fat is the most calorie-rich nutrient that is found. Find your grease traps and make small, manageable changes towards less fat. There are a lot of fat in butter, oil, cream, margarine, cheese, meats, cold cuts, pickles, mayonnaise, chocolate, cookies, chips, avocado, nuts.
Eat when you're hungry. We eat too often, although we are not hungry. You must do more to eat when you're hungry, and less to eat for other reasons such as boredom and habit.
Unexplained Weight Loss
For some, the weight to be as big a problem obesity is for others. In the majority due to underweight tobacco smoking, which inhibits appetite and increases metabolism, but underweight is also found in non-smokers. Some suffering from a nervous anorexia, which may not be recognized. Underweight is an individual size, often dictated by the existing ideals and personal desires. However, designated persons with a BMI below 18.5 as underweight and BMI lower than 16.0, the person decidedly undernourished. When people are naturally thin have a tendency to be more physically active and to eat diets with a lower fat content than those who are stronger. At the same time, it appears that as a thin, has a very well-regulated appetite sensation. This means that the person after perhaps having eaten much one day, quite unconsciously, in eating the next day, and thus cut gets exactly the amount of energy needed to keep weight at a stable level.
Underweight may be perfectly acceptable. And is not necessarily a health problem, but you feel too thin - and not sick, there is help available if you want to put on. Do you eat fat, you can take on, for example by using more canola oil, olive oil, sunflower oil and margarine in cooking, eating more nuts, peanuts, almonds, avocados and fatty fish. You can also supplement with good dark chocolate and a few glasses of wine. Consider any diet analysis by a dietician.
Underweight can also be caused by disease. Please be aware that if you suddenly involuntarily lose you. If this happens you should contact your doctor for further investigation, since weight loss can result from serious diseases like diabetes, hyperthyroidism, cancer and gastrointestinal diseases. But undesired weight loss may also be due to psychological problems such as stress, nervousness and depression. A health check with your doctor will also be able to identify whether underweight due to eating disorder in the form of anorexia nervosa or anorexia.
Dietary advice on Healthy lifestyle
Eat fruits and vegetables several times a day, eat potatoes, rice, pasta and wholemeal bread every day, save on sugar and exercise, these are just some of the official recommendations that are summarized in the dietary guidelines for a healthy lifestyle. Dietary recommendations also highlights vitamins, fat and overweight from a health standpoint. Eight dietary guidelines and good eating habits:
- Eat more fruits and vegetables - 6 units per day
- Eat fish and fish products - several times a week
- Eat potatoes, rice or pasta and wholemeal bread - every day
- Cut down on sugar - especially from soft drinks, sweets and cakes
- Eat less fat - especially from dairy products and meat
- Eat a varied diet - and maintain normal weight
- Quench your thirst in water - skip the sugary drinks
- Be physically active - at least 30 minutes a day
The councils are everyday remember afford a healthy balance between food and physical activity. Liver, after dietary advice, the body will recoup the need for vitamins, minerals and other essential nutrients, just as one reduces the risk of lifestyle diseases like cardiovascular disease, type 2 diabetes and cancer, and prevents you put on weight. - Click more about Dietary guidelines and Nutrition >>
Adults are recommended at least 10,000 steps a day, to keep fit and healthy and children at least 12,000 steps a day. If you want a weight loss, it is nevertheless more. Use a pedometer to create a focus on how much you really touches you.