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Last posts on private forums:  sare  2008-06-16 09:56:33 matthew 2008-04-12 21:25:59 pieniadz 2008-04-12 20:52:26
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Last posts on private blogs: matthew 2008-04-12 21:25:17 mary 2008-04-12 19:27:47 |
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Lastly added medical terms:
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You are in: Main Page / Medical articles / Dietetics / Slim and Healthy
Slim and healthy - these two cannot manage without each other. How to keep slim and healthy while possessing a hectic lifestyle? Healthy and slim people live longer, look better and stay young for many years. Sensible dieting helps to reduce weight and be in a good mood every day.
First, you move the buttons of your blouses, buckle the belt one hole farther and finally you can't lean down to lace up your shoes. Each new kilogram worsens your mood. What should you do to loose weight and get a slim figure?
According to WHO, obesity is considered to be a chronic illness which poses a serious risk to people's health. The stomach obesity is the most dangerous type - it affects blood system and causes circular problems e.g. hypertension, coronary diseases and diabetes type II. The obesity concentrated in the lower parts of body is equally dangerous - it favors creating such diseases as breast cancer, uterus or bowel cancer. Extra kilograms create a heavy burden for osteoarticular system: it affects spine, hips, knees and feet. That is why the fight for slim figure is also a struggle for better health and mood.
When to start dieting
The waist size larger than 80 cm in women and 94 cm in men should give you a warning to loose weight as soon as possible. You can also check your BMI (body mass index), if it's lower than 25 you can sleep well and not worry about anything, if your BMI is between 25 and 30 you're overweight, if more than 30 you are obese and dieting is crucial. Although sometimes obesity may be genetically induced we can't blame genes for our figure. The fact of possessing an obese ancestor does not mean that we have to be fat. Obesity is a disease affected by several conditions: poor diet, unhealthy lifestyle, overeating or lack of sport so we are not helpless.
Are harsh diets safe?
Although such diets may not be dangerous sometimes they had a bad influence on our health. Each diet should be chosen to the individual, when we reduce the calorie intake severely the effect will be visible soon but the moment we come back to the previous eating habits we will regain all the lost kilograms and add several more. Remember that if you want to loose 1 kilogram of fat you should loose 7000 calories. The yo-yo effect has also one disadvantage - harsh diets slow down the metabolism. So when we come back to previous lifestyle we have to increase the amount of sports that burn calories so as to avoid gaining weight. Above all, we should understand that starvation is worse than balanced diet. That means that the longer we loose weight, the smaller shock to the organism and the smaller the yo-yo effect.
Can anyone loose weight?
Motivation, consequence and a realistic purpose is a substantial factor while dieting. If you want to loose weight you could contact the specialist who will help you choose the appropriate course of action and set goals and measure our abilities. You can loose weight without any special sacrifices, dieting doesn't have to be time-consuming nor expensive.
STEP 1 - motivation
Each goal is good, you will be satisfied and proud of your achievements, all you have to start. It doesn't matter if it's weekend, spring, first quarter of the Moon - each moment is good, the sooner you start the quicker the results.
STEP 2 - doctor examination
You may not know that you're suffering from a disease which excludes dieting so your doctor should examine you and prescribe various tests e.g. EKG, blood test.
STEP 3 - the rules of balanced diet
The hectic pace of life we usually have is bad for the figure - we eat only 2 or 3 large meals a day, only when we feel hunger. We should remember to:
1. Eat at least 5 meals a day (3 larger meals and 2 snacks)
2. Don't let your organism express hunger
3. Eat in regular time intervals
4. Make sure your meals are a combination of carbohydrates, protein and fats.
5. 80 percent of your meals should be made of fruit, vegetables and whole-grain products and only 20 percent of meat, dairy products and fish
STEP 4 - the great beginning
The diet may last from several weeks to several months. It includes several stages: quick weight loss reduction, slow weight reduction, consolidation of the loss and making a break. It will be easy to come back to the diet because you already know the rules of composing healthy meals. Drink at least 2 liters of water every day and choose products with low glycemic index e.g. vegetables, some fruit, pasta, groats. Forget about sweets. sugar, white flour, alcohol and fat.
STOP 5 - control yourself
Control your weight, your body condition and health. Remember that you are on a diet all the time.
STEP 6 - look for support
Even the most persistent people have some moments of self-doubt. You will need support of a person/psychologist who will motivate you for further struggle.
STEP 7 - keep fighting
If you have managed to achieve the weight you desired you can switch to the group of people who follow sensible diet. It's an enormous success you can be proud of!
Added by:
mary
not connected with health care system
Added on:
2008-06-12 11:08:56 ,
Updated:
2008-06-12 11:12:53
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