An adult male’s weight typically contains between 10 and 20 percent of fat, and an adult female’s weight typically contains around 25 percent of fat; any more than this is unneeded and harmful and raises the risk of conditions including diabetes, high blood pressure, and arthritis. The majority of people hit their ideal weight in their teens and steadily gain a little as they age, peaking around age 50. Consult this PDF If you weigh more than the healthy weight for your height indicated in the chart below or if you can punch a fold of flesh on your abdomen that is thicker than 2 inches. A balanced diet and exercise programmed may usually prevent weight gain, which is usually the result of eating more than you need. However, there are occasions in which weight gain may be caused by a medical condition.
WHICH WEIGHT MANAGEMENT PROGRAM TO CHOOSE
Here are some recommendations that can help you in selecting the top weight-management program.
Does the program advise losing no more than 1 kg (2lb) every week of weight?
You are losing muscle tissue, water, electrolytes, fat tissue, and you run the risk of become nutrition deficient if you lose more than 1kg (2lb) per week. This is a warning indication.
It could be challenging for you to maintain your diet because you’re fatigued and hungry.
Long-term weight loss is challenging since your metabolic rate (the rate at which calories are burned up) slows down.
Does the program use your body mass index (BMI) to assist in setting healthy and reasonable goal weights?
Your target weight should be realistic. You can use the BMI to determine your healthy weight range.
Does the program encourage frequently exercise?
Regular exercise will boost the quantity of calories you burn while also enhancing muscle tone. Regular moderate-intensity, long-duration exercise, such as walking, swimming, rowing, and cycling done for 30-120 minutes, 3 -5 times per week, will boost your metabolism, prevent weight gain, and help in fat loss.
Does the program offer a minimum of 1500 calories (5000kJ) for men and 1200 calories (300kJ) for women per day?
If you consume fewer calories than 1200 or 1500, it is quite challenging to obtain all the nutrients your body requires. If you must follow a diet with fewer calories than this, only do so with a doctor’s approval.
Does the program recommend that you speak to your physician first?
Before beginning a weight loss program, it is important to talk with your doctor about your health and any unique requirements.
Does the program include things that you like to eat?
It will be simpler to stick to that program if you don’t make numerous changes to the meals, you typically eat. In the long run, a program that is adapted to your eating habits and lifestyle will be more effective.
Does the program make use of specialized foods and vitamin supplements?
Special food products and vitamin supplements are pricey and ineffective replacements for a balanced diet and healthful foods. Making your own food is a crucial first step in altering your eating habits permanently and ensuring that you are getting all the nutrients you need.
Does the program promote alterations in your eating habits?
A program that supports permanent changes in your eating habits and long-term weight loss success will encourage you to progressively break bad eating habits.
