Five best weight loss tips

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By Prathima Rao

Now how many times we have heard of ‘Weight Loss’ and vowed to take steps ASAP. But we either end up not doing anything about it or failed to keep ourselves motivated consistently. 
Exercise & a conscious are necessary for weight loss. Exercise is nothing but physical exertion of the body. ‘Losing Weight’ need not be a monotonous task. It can be turned into an activity which you look forward to.


A basic guideline for ‘Weight Loss Program’ include :
1. CHECK YOUR WEIGHT :
    The first task would be to check the ideal weight based on your height.
                                                 IDEAL HEIGHT/WEIGHT CHART
For women over 25 years
Height
Weight
Feet
Cms
kgs
4  10
147.3
43.5 48.5
4  11
149.9
44.5 49.9
5  0
152.4
45.8 51.3
5  1
154.9
47.2 52.6
5  2
157.5
48.5 54.0
5  3
160.0
49.9 55.3
5  4
162.6
51.3 57.2
5  5
165.1
52.6 59.0
5  6
167.6
54.4 61.2
5  7
170.2
56.2 63.0
5  8
172.7
58.1 64.9
5  9
175.3
59.9 66.7
5  10
177.8
61.7 68.5
5  11
180.3
63.5 72.0
                                                                                                                                                  
For Men over 25 years
Height
Weight
Feet
Cms
Kgs
5  2
157.5
53.5 58.5
5  3
160.0
54.9 60.3
5  4
162.6
56.2 61.7
5  5
165.1
57.6 63.0
5  6
167.6
59.0 64.9
5  7
170.2
60.8 66.7
5  8
172.7
62.6 68.9
5  9
175.3
64.4 70.8
5  10
177.8
66.2 72.6
5  11
180.3
68.0 74.8
6  0
182.9
69.9 77.1
6  1
185.4
71.7 79.4
6  2
188.0
73.5 81.6
Keep checking your weight at regular intervals to track your progress.
2. Set your goals & Chalk out a plan  (Weight loss goals)

Now that you know your ideal weight as per height, prepare a plan on the type and level of exercise to be adopted, time to exercise, diet plan. Set your goals. Losing weight is not a one time ‘project’ but a continuous one. It is not simply ‘numbers’ and regular workouts need to be coupled with a healthy diet plan for a healthier living. 
Let goals be realistic based on your physical characteristics. You certainly cannot adopt the same one your friend has set. Also let it be specific & not vague such as ‘I want to lose weight’. But instead say ‘I want to lose 3 kgs’ and so on. It helps to write it down somewhere where you can view it regularly and be reminded of it. A goal need not be only to lose the excess weight but also to maintain your current weight. Consult your nutritionist if not sure.
To begin with, you could aim for 30 mins of exercises 3 times a week and then increase it to 5 times a week. You could then gradually increase to an hour of exercise as per your level of fitness and type of workout adopted.
The ideal time to exercise would be early morning when there are fewer interruptions and are more likely to stick to your exercise regime. To be noted is that glucose levels in the body are low early morning (after your night fast) & the body  burns the stored body fats. In  the evening your blood sugar levels are higher (after your meals) and hence your body will burn calories from carbohydrates consumed rather than stored fats.  From point of view of losing excess fat, morning would be the best time.
3. Time is NOW 
Procrastination will not fetch you anything beneficial. Start your routine TODAY. Exercise can be fun too. It is a great stressbuster. Modern living brings with its cons sedentary lifestyle, junk food which leads to a host of lifestyle diseases. Remember that ‘time constraint’ cannot be given as an excuse to avoid physical activity. Inactive lifestyle can increase your bad cholesterol (LDL), lead to heart diseases.
4. Motivation & Discipline :(Weight loss motivation)
For first few days we may be enthusiastic to engage in workouts but gradually this declines and you find yourself back to where you started. If exercise is so important in maintaining health & fitness, why is that so few people succeed in keeping at it? Here the key lies in ‘motivation’. Staying motivated is necessary for weight control. 
I have seen many cases were people workout regularly until their target is reached and then go back to their old habits. This will eventually once again lead to weight gain. Then it is not so easy to lose weight all over again. It is okay to indulge and reward yourself sometimes but should not become a habit. When you feel the need to indulge in junk food unnecessarily, think of yourself when you were overweight! 
Exercise need not become monotonous but can be a fun activity. You can do 2-3 different forms of exercises to avoid boredom. Listen to music as you exercise or watch a movie as you workout on the treadmill. This will help you to stay motivated. Music is said to create harmony and relaxes the mind.
When you look at yourself in the mirror, have a positive opinion of yourself. Do not put yourself down by constantly saying how fat you are and so on. But instead on a positive note say how good you look after you have begun your regime. A positive outlook is also necessary to motivate yourself.

Top benefits of regular exercises :

Exercise does not necessarily mean ‘thin’ or ‘size zero’! It is being healthy, active and energetic.
1. It improves your mental focus, reduces depression.
2. It decreases blood pressure, reduces risk of heart diseases, strengthens the heart.
3. It improves your appetite.
4. Improves blood circulation & gives your skin a radiant glow.
5.  It reduces bad cholesterol & maintains body weight.
Image source :- 1. 2

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