How To Lose Weight

Weight Management


This article provides in depth information on Weight Management.

Weight management refers to a regimen followed in order to maintain healthy weight levels. A balance of a healthy diet and consistent exercise are crucial to keeping weight under control. Regardless of whether individuals are underweight or overweight, they need to ensure proper management of weight. For women, the ideal body weight is 100 pounds for approximately 5 feet in height and an additional 5 pounds for every inch. For men, it is 106 pounds for the initial 5 feet in height and additional 6 pounds for every inch. In the case of small frames, 10% of the weight needs to be subtracted and for large frames, 10% needs to be added.

Underweight

Many people suffer from conditions associated with being underweight such as Bulimia and Anorexia. In the case of anorexia, food intake is severely limited, thereby resulting in accelerated weight loss. In the case of Bulimia, people binge on food and then self-vomit in a bid to remove the food. In cases of being extremely underweight, proper weight management techniques are necessary to bring back the weight to normal levels.

Caloric Intake

In order to maintain the ideal or recommended weight levels, a specific formula can be used to estimate the number of calories needed by the body in relation to weight. In the case of obese persons or those with sedentary lifestyles, 10 calories are needed for every pound of body weight. For persons aged more than 55 or with low levels of physical activity, 13 calories for every pound body weight are needed. For persons continuing with moderate levels of physical activity, an average of 15 calories for every pound weight is needed while persons doing highly strenuous activity, 18 calories for every pound weight are needed. Following this formula helps in ensuring effective weight management.

Guidelines

To implement an effective weight management strategy, certain lifestyle changes need to be made to ensure consistent results. It is important to eat healthy and have a balance diet with all the essential food groups. Proper physical activity should be maintained along with a sensible diet to keep at ideal weight levels. Cardiovascular exercises help to burn calories as well as enhance muscle tissues, thereby helping to burn fat even at resting state. Eating habits should be altered to implement a permanent change in the lifestyle. In some individuals, counseling might be needed as well as behavior modification to refine the diet. It is best to avoid alcohol and fatty foods.

Health Issues

In many instances, weight management could be a result of health problems. Some persons might wish to lose weight because they have diabetes while others might need to shed the extra pounds because they have thyroid. A woman who has just given birth might also want to lose those extra kilos. Hence, the requirements for weight loss would be different in all the cases and would necessitate customized weight loss plans for optimal results.

Physical activity is vital to weight loss, even in the case of gaining weight since weight training builds muscle. It is possible to lose weight by only dieting, but this would be unhealthy. Through proper guidance by a professional, a customized physical activity plan can be worked out based on preferences, time constraints and physical fitness levels.