How to maintain an average body weight???
You can control it by maintaining a proper calorie budget. An average man should
consume 2200-2500 calories per day and an average woman should consume 1800-2000
calories per day. These calories can be gained by consumption of food and spent by doing
physical activities.
How to lose weight if you are overweight???
The main reason of obesity or overweight is the lack of physical activities, consumption of
high calorie diet, absence of intake of balanced diet and following an unhealthy life style.
Therefore stopping all above mentioned activities will help you to lose your excess weight
and to maintain your good health.
If you are a person who intakes a high calorie diet or not taking a balanced diet, you can
start by following a good body weight losing diet plan. But note that; even though you want
to reduce your weight, you should maintain the minimum amount of a daily calorie budget
which is 1200 calories for women and 1500 calories for men according to National
Institute of Health USA. The healthy rate of losing weight is reduction of 500 grams per
week. You should reduce fat and carbohydrate consumption while adding proteins and
fibres to your daily meals. The daily needs of vitamins and minerals should be fulfilled too.
Start eating more vegetables, fruits and green leaves while total reduction of sweet drinks,
animal fat, high carbohydrate food, different kinds of sauce, pork and other. Eat vitamin C
rich food, because they help the fat metabolism in your body. Start drinking green tea at
least two times a day.
If you are a person with lack of physical exercise, start working out today!!! It doesn’t have
to be a lot. If you are 40 years of age or more, start with a brisk walk for 10 minutes two
times a day and if you are below that you can start with a 10 minute jogging, yoga, aerobics
or any other exercise you like. But, the main aim should be spending more calories than
you used to do earlier.
How to gain weight if you are under weight???
If your BMI is less than 18.5, you are underweight. You should start taking more calories
than you spend. This doesn’t mean that you should stop your daily physical activities but,
start taking a balanced diet and living a healthy lifestyle. If you love to take small snacks in
the time of your main meals, stop it today and start taking a proper diet with the balanced
amounts of carbohydrate, fat, proteins, minerals, fibres and vitamins. Stress is something
which you should avoid and you should gain your weight under the advice of your general
practitioner.