subject: 4 Simple Steps To Fight Obesity [print this page] 4 Simple Steps To Fight Obesity 4 Simple Steps To Fight Obesity
In this world where food supply is not guaranteed plentiful all the time, our body has adapted in such a way that we have the capacity to store excess energy reserves efficiently in times of food abundance, and to use these reserves in instances of famine. I am referring to no other than the fat cells or adipose cells, which are randomly dispersed throughout our body. The role of fats is essential for human survival. In babies, for instance, it has been cited that the pads of fat in the infant's cheeks can enable the infant to survive for a number of days without food.While survival may be one great reason to get these fat cells to work; the same fat cells can also put the body at risk for many diseases. In the presence of nutritional abundance coupled with a sedentary lifestyle, and guided importantly with genetic endowment, fat cells can produce adverse health effects which start off with a condition known as obesity.Obesity is a state of excess adipose tissue mass. It happens due to increased energy intake, minimum energy expenditure, or both. Energy intake to the body that is not used up is kept in fat tissues in the form of triglycerides. The most broadly used method to gauge obesity is the body mass index (BMI). To determine your Body Mass Index, simply divide your weight in kilograms over the square of your height in meters (BMI= kg/meter). The classification being founded on BMI is presented below.Classification BMI (kg/m)
Underweight less than 19
Normal weight 19-25
Overweight 26-30
Obese more than 30Although a BMI of 26-30 places one in an overweight classification only, it is often seen as medically significant and deserving of therapeutic intervention, most especially in the presence of other risk elements like hypertension and glucose intolerance. All the more, A BMI of more than 30 unquestionably warrants fast attention.It is now a proven truth that as people get much more overweight, their average power output increases. An obese individual must therefore eat more than the typical slim person to maintain their increased weight. Hence, the initial step an obese person must look at if he wishes to be extra-fat free is to shed excess weight.Below is a guide to understanding how much an obese person should shed from his bodyweight and how to burn them.Step 1. Understand your ideally suited body weight.For female: 100 lbs (5 lbs per inch over 5 ft)
For male : 106 lbs (6 lbs per inch over 5 ft)Step 2. Know your daily caloric requirement.There is a formula to compute it. Step 3. Decrease your energy intake.Try losing 1 pound (0.45 kg) body weight by under-eating 3,500 calories over the course of the week. That would mean lowering your daily caloric intake by 500 calories per day, since it is not possible for anybody to get rid of 3,500 calories in one day. Besides, nutritionists advise avoiding abrupt weight loss that can be deleterious to your health.Step 4. Increase your energy expenditureYou need to increase your energy output at the same time, by adding in more physical exercise. In this way, you'll find it easier to shed weight. For instance, if you are aiming to lose 1 lb over a week (500 calories/day), perhaps everyday you can try consuming 250 calories less and engage yourself on a half-hour cardiovascular exercise which can burn up an extra 250 calories. However, because a lot of obese individuals have cardiovascular risk factors, physical exercise ought to be introduced little by little and under medical supervision.* The ideally suited body weight that you computed in Step 1 can serve as your guide. In trying to shed weight, you may not necessarily obtain your best body weight, for as long as your new BMI will now slide between 19-25 kg/m, which is the normal BMI.Although obesity is a chronic medical problem, there are good reasons to believe that it can be treated. Naturally, the therapy and the whole process of reversing that condition is not simple at all, but with the individual's determination, self-discipline, persistence, and very difficult work, there is no reason that it cannot be done.
