Benefits Of Maintaining Proper Weight

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BENEFITS OF MAINTAINING PROPER WEIGHT
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Why Healthy Weight matters?

• Carrying around extra pounds creates a variety of
  health problems. Joint aches to raising the risk
  for disease are a few of them. Some ill effects
  of being overweight are
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• Extra weight puts more pressure on your joints
  and can lead to arthritis
• Type 2 diabetes
• High blood pressure
• Heart disease and strokes
• Certain types of cancer
• Sleep apnea
• Osteoarthritis
• Fatty liver disease
• Kidney disease
• Pregnancy problems, such as high blood sugar
  during pregnancy, high blood pressure, and
  increased risk for cesarean delivery (C-section)

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How can I tell if I weigh too much?

• To calculate your BMI, you must divide your
  weight in kilograms by your height in square
  metres. Lets take the example of a person
  weighing 90 kg and measuring 1.65 metres tall
• Weight (kg) height (m)2 90 kg (1.65 m)2
  33.05
• Thus, this person has a BMI of 33.

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Measure Target
Target BMI 18.5-24.9
Waist Size Men less than 40 in.Women less than 35 in.
Blood Pressure 120/80 mm Hg or less
LDL (bad cholesterol) Less than 100 mg/dl
HDL (good cholesterol) Men more than 40 mg/dlWomen more than 50 mg/dl
Triglycerides Less than 150 mg/dl
Blood sugar (fasting) Less than 100 mg/dl
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How can weight loss help?

• If you are at risk for type 2 diabetes, losing
  weight may help prevent or delay the onset of
  diabetes. If you have type 2 diabetes, losing
  weight and becoming more physically active can
  help you control your blood sugar levels.
• Reducing weight helps in regulating blood
  pressure and prevents damage to kidneys which
  help regulate blood pressure
• Losing 5 to 10 percent of your weight may lower
  your chances of developing heart disease.
• Avoiding weight gain may prevent a rise in cancer
  risk. Healthy eating and physical activity habits
  may lower cancer risk.

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• Weight loss usually improves sleep apnea. Weight
  loss may help to decrease neck size and lessen
  inflammation.
• Weight loss of at least 5 percent of your body
  weight may decrease stress on your knees, hips,
  and lower back and lessen inflammation in your
  body.
• Lowering your body weight to a healthy range may
  improve liver tests and reverse the disease to
  some extent.
• Losing weight may slow down chronic kidney
  disease and keep your kidneys healthier longer.

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How to lose Weight?

• To lose weight you must switch to a healthy diet.
  Starving your body does not help with long term
  weight loss goals. The following pointers are
  essential for a healthy weight loss program
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• Eat Breakfast Every Day.
• Do not eat at night.
• Avoid liquid calories.
• Eat lots of low-calorie, high-volume fruits and
  vegetables.
• Substitute whole grains for refined grains.
• Reduce your portions by 10-20
• Gradually add more steps into your daily routine
  until you reach 10,000 per day.
• Add a source of lean or low-fat protein to each
  meal and snack you eat.
• Switch to lighter alternatives with fewer
  calories. Use the low-fat versions of salad
  dressings, mayonnaise, dairy products, and other
  products.

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How to be healthy?

• Exercising at least 20 minutes a day, 3 days a
  week.
• Consume proper nutrients.
• Drink plenty of water

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Activities to help you stay fit

• Swimming
• Cycling
• In-line Skating
• Running
• Weight Training

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Activities to avoid

• Watching TV
• Surf the Web
• Playing Video Games
• Mobile use

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Check out our weight loss Supplement