Wednesday, August 29, 2018

What You Should Eat before and After Workout To Lose Weight
If you want to make your exercise routine even more effective at burning fat and losing weight, take note of the pre-workout and post-workout foods that help you lose weight in a healthy way.

What You Should Eat before and After Workout To Lose Weight


Even if your goal is to lose weight, experts agree that intense exercise on an empty stomach is not a good idea. Playing sports involves an extra expense of energy for our body. If you don't have enough, you'll probably train for less time and end up with fatigue or starvation (encouraging you to overeat after exercise). This situation is not ideal for achieving the goal of weight loss and may also cause damage to your muscles that may have had to rely on their glycogen stores to maintain activity.

It is also not about overeating by eating more calories than you burn by exercising, because then you simply wouldn't lose a single gram. When choosing what to eat before and after weight loss workout, consider the type of activity you are going to do, its intensity, your own physical needs and also the time between eating the food and getting going.

If you want to know what to eat before and after exercising, you should of course not eat the same thing if you are training within 15 minutes of lunch as if you plan to eat it three hours after lunch. A good balance between carbohydrates, fast and slow absorption, and protein depends largely on the effectiveness of training in terms of weight loss.

What foods help you lose weight before and after exercise?


As a general rule, before training, carbohydrates take centre stage. Your body needs energetic but low-fat foods for exercise. A piece of fruit, for example a banana, a juice, or a snack in the form of a wholemeal toast with jam or yogurt with some oatmeal flakes are three good suggestions of foods that you can eat before training and that you take 20 or 30 minutes before carrying out an intense routine.

If we talk about a longer period of time between food and training, slow absorption carbohydrates come into play, those that will provide energy as the body demands it. A plate of pasta or rice and some high glycemic index fruit, such as melon or watermelon, can be the basis of an ideal menu for someone who plans to practice sports in the following hours. In this case, protein should also be present in the food you eat, especially if your training involves resistance (swimming, running, etc.) or intense muscle work (gym weights).

If you want to lose weight, include lean meats or fish in your meal and if you prefer to have just one snack, try a brown rice cake, on which you can put some slices of turkey breast or a portion of tortilla (French).

What to eat after workout to avoid weight gain?

After training hard, you'll want to know what foods to eat after training so you don't get fat, and which are recommended to keep your body burning calories while recovering from the effort. The first step is to achieve correct hydration so that the body replenishes the water and lost electrolytes. For some sportsmen and women, there is nothing better than a good glass of milk 15 - 20 minutes after the practice of their activity (you can also choose isotonic drinks). If you also notice that you need to "recharge" energy, always use "slow" carbohydrates.

The cereal bars give excellent results in order not to get fat after exercising. After a reasonable amount of time, it's time to provide the protein needed for muscle recovery and also the minerals, vitamins and fiber your body needs: salads, boiled vegetables, fish rich in omega-3s and lean meats can be ideal for a dinner around the gym. Watch what you eat before and after training if you want to lose weight, because it's important.

RELATED: How to Make a High Protein Breakfast

What You Should Eat before and After Workout To Lose Weight
 

Sunday, August 12, 2018

Meal Schedule, Muscle Development and Sports Performance
Nutrition is still full of myths. But sports training is not an understatement either. So you can imagine what happens when we unite both spheres and talk about sports nutrition: a jumble of beliefs and legends.

Meal Schedule, Bodybuilding and Sports Performance


A few weeks ago, the International Society of Sports Nutrition published its position on a popular topic of sports nutrition, the influence on sports performance and muscle development of the timing and composition of meals and their synchronization with exercise (nutrient timing). The document is entitled "International society of sports nutrition position stand: nutrient timing (2017)" and for those who prefer a shortened version, these are its conclusions translated into Spanish:

1. Endogenous glycogen reserves are maximized by following a high-carbohydrate diet (8-12 g of carbohydrate per kg body weight per day); these reserves are depleted primarily by high exercise volume.

  • If rapid glycogen recharge (<4 hours) is required, the following strategies should be considered:
  • Carbohydrate intake (1.2 g / kg / h) with preference for sources with high glycaemic index (> 70)
  • Adding caffeine (3-8 mg/kg)
  • Combine carbohydrates (0.8 g / kg / h) with protein (0.2-0.4 g / kg / h).

3. Prolonged (> 60 min) high intensity (> 70% VO2max) exercise challenges energy supply and fluid regulation, so carbohydrates should be consumed at a rate of ~ 30-60 g of carbohydrate / h at 6-8% (180-360 ml) every 10-15 min throughout the exercise, particularly in those exercise sessions that go beyond 70 min. When carbohydrate supply is inadequate, the addition of protein can help increase performance, improve muscle damage, promote euglycemia and facilitate glycogen re-synthesis.

4. Carbohydrate intake throughout strength exercise (e.g., 3-6 series of 8-12 maximum repetitions using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and increase glycogen stores. Consuming carbohydrates alone or in combination with protein during strength exercise increases muscle glycogen stores, improves muscle damage and facilitates greater training adaptations, both short and long term.

5. Achieving total daily protein intake should be considered important, preferably with evenly spaced feeding (approximately every 3-4 hours during the day), .

6.Ingestion of essential amino acids (EAA, approximately 10 g), either in free form or as part of a protein bolus of approximately 20-40 g, has been shown to stimulate muscle protein synthesis (MPS).

7. Pre- and post-exercise nutritional interventions (carbohydrates + protein or protein alone) can work as an effective strategy to support increased strength and improved body composition. However, the size and timing of a preexercise meal can affect the need for protein feeding after exercise.

8. Post-exercise (up to 2 hours after completion) intake of high-quality protein sources stimulates muscle protein synthesis (MPS).

9. In a scenario without exercise, changing the frequency of meals has shown little impact on weight loss and body composition, and there is some evidence that the frequency of meals can favorably improve appetite and satiety. More research is needed to determine the influence of combining an exercise programme with changes in meal frequency on weight loss and body composition; preliminary research indicates potential benefit

10. Intake of a 20-40 g protein dose (0.25-0.40 g/kg body mass/dose) from a high-quality source every three to four hours appears to affect the rate of muscle protein synthesis more favourably than other dietary patterns and is associated with better body composition and performance results.

11. Consuming casein (~ 30-40 g) before sleep can increase muscle synthesis and metabolic rate throughout the night without influencing lipolysis.

The document is freely accessible, so if you are interested in the subject, I encourage you to read it in its entirety.

RELATED: Muscle Hypertrophy vs Strength - Yes, There is a Difference

On the other hand, I would remind you that you do not need to spend money on supplements, shakes and pills to comply with these recommendations, you can also follow them (I would say even healthier) by simply planning your diet properly.

In addition, these are conclusions on which experts have found evidence of some strength, so I would forget any other statements or advice we may have heard regarding meal times, sports performance and bodybuilding. They probably don't have enough evidence behind it.

Wednesday, July 18, 2018

Back To The Mat - More Yoga For More Variety
The term yoga can be translated as "integration", "union" or "connection". This primarily refers to the harmony between body and mind. Yoga has become a widely accepted means to compensate for permanent stress in everyday life, but this is exactly where the biggest problem lies.

Back To The Mat - More Yoga For More Variety


THE TERM YOGA...

...can be translated as "integration", "union" or "connection". This primarily refers to the harmony between body and mind. Yoga has become a widely accepted means to compensate for permanent stress in everyday life, but this is exactly where the biggest problem lies. The stress tempts to neglect the regular yoga exercises. This article should therefore help to hold on to the most sporty way of relaxation and to think more often only about ourselves and our well-being.

THE THING WITH MOTIVATION

Even the most motivated people are sometimes thrown off course. This is not unusual, the present holds its challenges and trials for all of us - both physically and mentally. Job, private life and leisure activities, all of which have to be integrated into everyday life, are very challenging for us.

In addition there are strokes of fate, relationship problems, psychologically strong strains, which we do not choose and which come over us. In addition, we ourselves are not immune to health hazards - this can also quickly become a problem for us. In times of such stress, we humans tend to reduce those parts of our lives that we regard as supposedly optional, i.e. that we do not consider absolutely necessary. However, we like to neglect the fact that it is precisely these aspects of our lives that make it worth living in the first place.

Our inner center can quickly be disturbed when we are struck by such blows. We can be very well-balanced people, and yet a really bad time can change everything. Therefore it is important to find the motivation for the things we love, because they can help us on our way back to balance.

YOGA - HOW TO GET YOUR MOTIVATION BACK TO YOU


HOW TO GET YOUR MOTIVATION BACK TO YOU

Well, how are we supposed to be motivated again? How are we supposed to find the time, peace and inspiration for regular practice again? First of all, we have to analyse exactly what ultimately caused yoga to stop motivating us on its own, as it should be. However, the reasons can also be to be found in yoga itself, instead of in the difficulties that lurk in the environment.

A few examples: The own ego becomes too big and the progress in yoga is too small and too slow for the ego. The frustration that the supposedly too little progress brings, one becomes impatient. But of course this is an absurd attitude, because yoga is not a competitive sport and certainly not an ego show. It should serve our well-being and our self-confidence (in the true sense of the word) and not our need to beat other people or to be better than them - we should refrain from this thought in principle.

Especially beginners suffer from impatience. They want to master advanced exercises as quickly as possible - but all this takes time and patience. If you don't bring them up, you can easily get frustrated. So - learning patience, over and over again on the mat, then perfecting the beginner exercises piece by piece and only approaching them after the advanced movements - this is the best method to stay on the mat for a long time. It is therefore best to consider whether the exercises you choose always correspond to your own progress. If this is not the case, it is also perfectly legitimate to shift down a gear.

YOGA - TAKE CONTROL OF YOUR LIFE


TAKE CONTROL OF YOUR LIFE

But yoga can only contribute in part to taking one's life back into one's own hands. Instead, self-reflective measures are at least as necessary. We should look at the partial aspects of our lives both individually and holistically in order to get back on track. But how can this be done, holistically and individually? Well, it's simple. Only when we analyse the different parts of our life, such as work, our private life, our spiritual side and our relationship life, can we discover what may have gone wrong so far - because something must have thrown us off balance.

Holistic means taking into account the interactions between the different areas of life. Because nothing just happens outside the context. Working life, for example, always has an impact on our private lives - our possibilities of enjoying our love life or practicing yoga. However, it is recommended that you start with an individual view and then go to the overall view.

And afterwards one must by no means regard oneself as a victim of processes or simply accept one's own situation - because with this way of dealing with things, one may not only quickly lose the desire to practice yoga, but also the desire to live. The first step towards improvement is usually the will to change - even if this is not always so easy to achieve. But if even the initiative is not there to take a different direction, life will in no way move in the right direction, that much is clear.

To take your life into your own hands means to develop acceptance for what is not changeable and to change what you actually have influence on.

Of course, phrases like "anyone can make all their dreams come true" are nonsense. For in reality our life is determined not only by what we do and want, but also by numerous other determinants. Nevertheless: May all these determinants with their definitions of our existence come down on us, our own attitude to existence should be as positive as possible. If this is not the case, we nail ourselves and become practically immobilized.

YOGA - ALMOST AS OLD AS THE MESCNHHEIT

But why should yoga be the right choice to contribute to life's happiness? Maybe it was the right thing to stop with the old tradition? Well, we should stop here and think about why we started yoga at all. What are the reasons that inspire you to start? The practice of yoga exercises has very positive health effects, and no one will deny that people's physical health is closely related to their mental state and can have extremely beneficial effects on it.

In addition, it is not for nothing that yoga is such an old method to bring body and mind in harmony. Instead, it is an instrument that has proven itself over thousands of years and offers proven and reliable services. Incidentally, this applies to the presence of people living in the West to a greater extent. Because in our time, existence itself is often so stressful that an oasis of peace and concentration can only work wonders for oneself.

Just as we have to analyze holistically what is no longer running smoothly in our lives, there is hardly a better way to get it back into line than yoga. But why is that at all?

YOGA - POSITIVE CHARACTERISTICS


POSITIVE CHARACTERISTICS

Now we should focus on explaining a little less generally and more concretely what benefits the yoga exercises can bring us. Well, first, it serves some health purposes. All yoga exercises are based on stretching, relaxing and concentrating on breathing. This process increases blood circulation in the body. The slow, controlled movement, relaxation and breathing does not stress the heart, but strengthens it and ensures an improved supply of oxygen throughout the body. Since we almost never concentrate exclusively on our breathing in everyday life, this is a welcome change and offers us the opportunity to consciously perceive it.

Speaking of consciousness - stress is now so deeply rooted in people's everyday lives that it is hardly noticeable any more, it is always present. Nevertheless, one should not come to terms with the feeling of stress - after all, the damaging effects on health are well known. Yoga may not work wonders here, but it can make a contribution, because it stimulates the parasympathetic nervous system - an important part of the vegetative nervous system. This is so important because it can send out relaxation impulses, which in turn should have extremely positive characteristics for your well-being. This is more than just working against stress symptoms, because prevention in this case is much better for health than aftercare.

Apart from all the stress, which naturally has an after-effect on our health, back damage should not be underestimated. Even if they appear as harmless wounds in everyday office life, they can cause more serious problems in the long run - until you can hardly walk. Here, too, yoga can help. By the way, these can also be a consequence of the stress I have just mentioned.

The best thing about yoga, at least in terms of health, is definitely that it helps to regulate the hormonal balance, which is so important for men and women alike.

But yoga is also a good choice for our spiritual side. Because yoga is more than just a lifestyle thing, yoga is an attitude. And that's why yoga is especially recommendable. Meanwhile more and more people are longing to occasionally leave the material world - but many do not feel able to take this step permanently. Therefore, asanas can help to promote the view of one's own life with an improved self-perception. After all, burnout can be a consequence, for example, if stress is not treated with the necessary seriousness, but is constantly reduced.

YOGA - HOW TO FIND YOUR WAY BACK TO THE MAT


HOW TO FIND YOUR WAY BACK TO THE MAT

But now the question is: How do you find your way back to the yoga mat? Well, it's simple. Firstly, we must be aware of all the advantages that we have already mentioned. Secondly, it is important to keep in mind that yoga can be the antithesis to our daily worries and thus a refuge in stormy times. What alternative is there? Neither the television, the Internet nor shopping can offer such a comprehensive and healing experience.

RELATED: How Yoga Helps With Weight Loss


MIX IT UP!

Maybe you have always practiced the same yoga styles and exercises and therefore the practice has become boring. A little variety can't hurt. So let us first dedicate ourselves to the different yoga styles that exist. Well, there are several additional interpretation possibilities for each yoga style, but it is clear that different styles also have different focal points, which can be more or less suitable for the individual depending on their own orientations and focal points.

While Kundalini Yoga, for example, focuses on the spiritual and spiritual, Ashtanga and power yoga are particularly physically intensive. For beginners it is certainly recommended to start with Hatha- or Vinyasa-Yoga, which both have relatively many variations and concentrate on slow movements, so that both are easy to learn.

Yoga - Other Workouts


OTHER WORKOUTS TO RESUME

Before you find your way back to yoga, you sometimes have to take detours. This means switching to other sports, for example. Many may prefer to go outside in the summer. If you can't get ahead with certain asanas, you can train your condition or certain muscles more specifically through other disciplines, for example.

Various points can help to make it easier to get started here as well. A positive attitude towards our own body, playing sports together with friends or exciting trend disciplines make it easier for us to become active in other ways. No matter whether you are inline skating in the park, jogging or trying out other sports such as trampolining or slacklining. All of them can make you feel better about your body and thus arouse your desire for yoga practices again.

Swimming, for example, is a joint-gentle sport particularly suitable for people with back problems, while working with free weights is not recommended for people with such injuries. If one already pauses with the Yoga exercises, one can try all kinds of different kinds of sport once and look in this way over the edge of plate - because the taking off of borders is actually taken a thought, which also arises from the Yoga.

Often it makes sense to combine yoga with other disciplines anyway, for example in order to power oneself to the full alongside the asanas.

EXCURSION: DOSHAS AND ITS EFFECT

The Doshas are extremely important aryuvedic provisions for the constitution of humans. They regulate both physical and mental constitutional conditions and should therefore not be completely ignored. There are three doshas, some of which attribute very different attributes to humans.

It is remarkable that the doshas are even described so precisely that peculiarities of the body structure such as size, face shape, eye shape, teeth, weight, hair, visibility of the veins and other specifications can be named. But that's not all. The doshas even determine what weather conditions people prefer and how they eat. But even with these very exact things is not over yet, because up to the characteristics like courage, how faithful a person is and other really intimate details Doshas can give information. To diagnose them, aryuvedic doctors make a very careful anamnesis to ensure that they are actually correct.

LIVING CONSCIOUSLY - EXPERIENCING A TIME OUT

Sometimes there are times when the best workouts and yoga exercises don't help anymore. There are times when everyday life literally flattens you out and the work-life balance gets completely out of control. So we need some time out. And time-out does not necessarily have to be understood as a simple time-out from work. Time out can mean getting out of your city, out of your circle of friends and far away from anything that causes stress.

Healing also means living carefully, even if it can sometimes be boring. How about a break far away from home, in a different time zone? There you can lead a life as it is hardly conceivable at home. Only pay attention to your own health, nutrition and nature. Meet people who have also decided to take a break and want to escape the promises of Western life.


But even if you don't need this colossal outbreak, targeted time out at home can be quite useful. These never happen on their own, because even on weekends there is always something to do? Only because you allow it yourself. So you have to leave a weekend free in advance - and also not allow any appointments. This is the only way to keep it free and ensure that there is time for yourself. Then off to the mat, to the sauna and to enjoy. No matter how time is spent, time-out also means mobile phone off and deliberately not taking advantage of some amenities, not spending time on the Internet and of course not answering e-mails. This is the only way to actually take a break from the blessings that modern life brings, but which can also quickly become a curse.

Koh Samui Yoga


INSPIRATION WANTED: HERE YOU CAN FIND IT

But without question, as already indicated, it makes much more sense to take flight and look for another place to find one's own center. But of course you should choose a suitable place - for example Koh Samui in Thailand or Sri Lanka. Apart from beautiful beaches, there are also some yoga retreats that are highly recommended and guarantee that one is not too distracted by worldly influences. Otherwise, of course, remote areas that are less developed for tourism are particularly suitable. Bali is preferred by many travelers, but of course this is also a matter of taste. The Dutch Caribbean attracts other people looking for meaning - a good research before departure is certainly a good investment of time to meet one's own needs.

RELATED: Yoga For Weight Loss

Monday, April 23, 2018

5 Effective Exercises for Abs

You finally want to get rid of those nasty fat pads on your stomach?

Then let's get to work on the bacon - preferably with targeted exercises for the stomach!

We'll tell you how it works - and what else to look out for!

5 Effective Exercises for Abs


How does it finally work with a flat stomach?

If you want a flat stomach, you should eat healthier, exercise regularly (such as jogging, cycling or swimming) and do specific exercises for the stomach. Then the best conditions are created for the unloved fat pads to finally disappear!

What are great exercises for the stomach?

Here we have put together five effective and effective exercises for you:

1. Exercises for abs 1: for straight abdominal muscles

  • Lie on your back and lift both legs.
  • Now bend your knees at 90 degrees.
  • Now stretch out your arms to the back.
  • Exhale, raising your upper body.
  • Breathe in, lower your upper body again without placing it on the floor.
  • Repeat this exercise for a total of three sets of 15 repetitions, with a short break in between.

2. Exercises for abs 2: for oblique abdominal muscles

  • Raise your legs at right angles with your hands at the back of your head and your elbows out.
  • Exhale, moving your left knee and right elbow towards each other. The right leg is stretched out.
  • Breathe in, the upper body is lowered again without being placed on the floor.
  • Repeat this a total of ten times.
  • Then change sides.
  • A total of two sets of 10 repetitions.

3. Exercises for abs 3: for the transverse, deep abdominal muscles

  • Go to the quadruped stand.
  • Now move your shoulders towards the floor and away from your ears. The belly button is pulled inwards.
  • Exhale, raise your knees a little. The middle of the body should be tense.
  • Hold this position for a few breaths.
  • Then put off the knees and released the tension.
  • Repeat this a total of five times.

4. Exercises for abs 4: for the hip

  • Sit on the floor, hands should not be supported.
  • Now pull the belly button firmly inwards.
  • Now the left knee is pulled towards the upper body, the right leg is stretched out.
  • Then change sides.
  • Repeat this exercise ten times and then take a short break.
  • Then again two sets of 10 repetitions.
  • Beginners can also lean their upper body a little more back and/or support themselves with their forearms on the ground.

5. Exercises for abs 5: for the entire abdomen

  • Walk into the forearm support, place the toes so that the body forms a straight line parallel to the ground.
  • Now pull the shoulders from the ears to the ground, the belly button firmly inwards.
  • Now lift your left leg and hold it for three seconds.
  • Then lower again.
  • Change of ends.
  • Repeat this five times on each side.

Don't forget to breathe regularly! Because this is the only way to make the exercises for the stomach really effective...

5 Effective Exercises for Abs - You finally want to get rid of those nasty fat pads on your stomach?



RELATEDHow To Work Lower Abs - 5 Exercises That Will Get You Started

Thursday, March 29, 2018

Walking Versus Running - What is The Difference?

WALKING VERSUS RUNNING


Wondering what is the difference?

Walking Versus Running - What is The Difference


There is a huge difference between walking and running. Muscle function involved in walking is quite a few and is limited while in running almost every muscle is involved, that is why running helps to lose more fat and that too at a rapid rate than walking. The more you move your body, the more active you become and to can get rid of the laziness that ties you in a cobweb and do not let you work and perform more efficiently.

Walking can be good for people who hate running or cannot run due to health issues, but if you can and if you are looking to lose weight and get fit you should definitely go for running without giving it a second thought. Walking is good as you are trying to make your body active at an initial stage. When you are just getting started and do not want to put a lot of pressure on your body then you can walk for a few days, after that you can start running as if you right away step into running that you might feel exhausted and will perhaps quit even walking let alone running.

What burns more calories?

Running will for sure burn more calories because it consumes more muscle strength and energy of your body than walking. You can burn almost 300% more calories while running than while walking. More muscle power is involved in running than walking.

By walking you can burn anywhere between 70-110 calories per mile (1.6 km) depending on your weight. If you are 55 kg then you will burn almost 70 calories and if you are around 83 kg then you will burn about 110 calories. (Note one kg weight in pounds will be 2.2 times of kg, example 10 kg =22 pounds)

RELATED: How To Lose Weight Naturally With High Intensity Running 

While running, you burn 300% more calories, but I would suggest that you can twice the figure above for the calories burnt while running as there are a lot of factors that you need to consider, like the distance covered your weight and other factors.

Monday, March 26, 2018

Understanding Your BMI - Body Mass Index
BMI stands for Body Mass Index. It is a calculation that takes into account your weight and height. The index is used as a screening tool or an indicator that measures body fatness.

Understanding Your BMI - Body Mass Index


Body Mass Index is known to be one of the most inexpensive methods of calculating the weight category of a person.

It is important to know your BMI and what category you fall in such as underweight, normal weight, overweight or obese. A high number often indicates high body fat which increases the risk for certain chronic health problems.

BMI Categories


According to the U.S. Department of Health & Human Services, and that with a BMI below 18.5 is underweight. People with a BMI between 18.5 and 24.9 are considered to have a healthy or normal weight. Overweight adults have a BMI between 25 and 29.9. An adult with a BMI of 30 and above is considered obese.

  • Underweight = <18.5
  • Normal weight = 18.5-24.9
  • Overweight = 25-29.9
  • Obesity = BMI of 30 or greater

How is BMI Calculated?

For both adults and children, BMI is calculated the same way. The calculation is based on either the Imperial System of Measurement or the Metric System of Measurement. In the United States, we use the older Imperial System of Measurement where things are measured in feet, inches and pounds.

The two formulas are:

1. Imperial System of Measurement (pounds and inches):

Using the imperial system, BMI is calculated by dividing your weight in pounds (lbs) by your height in inches (in) squared and multiplying by a conversion factor of 703.

  • Formula: weight (lb) / [height (in)]2 x 703
  • Example: Weight = 200 lbs, Height = 5 feet 5 inches (65 inches)
  • Calculation: [200 ÷ (65)2] x 703 = 33.27 BMI

2. Metric System of Measurement (kilograms and meters):

Using the metric system, BMI is calculated by dividing your weight in kilograms (kg) by your height in meters (m) squared. Because height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

  • Formula: weight (kg) / [height (m)]2
  • Example: Weight = 68 kg, Height = 165 cm (1.65 m)
  • Calculation: 68 ÷ (1.65)2 = 24.98 BMI

Body Mass Index Chart

There are several online tools that can be used to calculate BMI easily and quickly. One of the more popular tools is called the BMI Chart or Body Mass Index Chart. People who are more visually oriented find the BMI Chart easy to read and understand.

It helps to categorize people on the basis of their weight as underweight, healthy weight, overweight and obese. For example, find your height along the left side of chart then locate your weight at the top. Next, slide your finger down until reach the BMI number at the intersection.

Why Does BMI Matter?

BMI has immense clinical relevance and is a useful measure of overweight and obesity. In general, having a high BMI increases the risk of developing a range of conditions linked with excess weight, including:

  • Chronic heart diseases
  • Type 2 diabetes
  • High blood pressure (hypertension)
  • High cholesterol levels
  • Gall bladder diseases
  • Stroke
  • Osteoporosis
  • Arthritis
  • Sleep apnea
  • Several types of cancer (breast, colon and prostate)

Conversely, having a BMI in the low range could indicate that your at risk of being malnourished. This means that your body may be deprived of vitamins, minerals and other important nutrients.

In addition to BMI, several other factors are also used to calculate imminent health risks associated with obesity and high body fat. Factors such as blood sugar level, family history of diseases, smoking, age, gender, level of activity and so forth.

High Body Mass Index is Linked to Diabetes

Researchers have linked obesity to heart diseases, cancer and type 2 diabetes. Obesity is no longer related to the age factor. Today there are a large number of younger people and children who are diagnosed as overweight and obese.

Even though the exact reason or cause of diabetes is still a mystery, obesity is one factor that increases the risk of developing type 2 diabetes. Studies prove that people who are obese are 80% more likely to develop type 2 diabetes.

There is also a greater risk of developing the disease if the person has accumulated excess fat around the abdomen. It is also known as abdominal obesity.

Insulin resistance

Due to high abdominal fat, the cells release a particular type of chemical which are pro-inflammatory. These chemicals disrupt the function of cells that are responsive to insulin, making the body insulin resistant, which is the main symptom of diabetes mellitus.

Changes body metabolism

Excessive body fat is also known to change the overall metabolism of the body. Obesity causes the adipose or fat tissues in the body to release fat molecules into the blood stream. This reduces insulin sensitivity of the body.

Scientists also believe that obesity can cause pre-diabetes, a condition that develops into diabetes in the later stage.

Without regular exercise and a healthy diet, obesity can cause several ailments apart from diabetes within a short period of time. However, the great news is that by lowering BMI and reducing body weight, you can also reduce the risk of developing type 2 diabetes and other related health issues.

It is also possible to delay the onset of diabetes by exercising and losing weight gradually.

High Body Mass Index is Linked to Heart Diseases

Known to be one of the leading causes of death, heart diseases are directly linked to obesity. One of the most common types of heart disease occurs when the blood vessels that carry blood to the heart become narrow and clogged.

This prevents the heart from receiving the blood it requires for pumping. It can cause heart attacks, heart failure, abnormal heart rhythm and so forth. There are several types of heart diseases that occur mainly due to obesity.

Heart diseases are often linked to various other ailments such as high blood pressure or hypertension, high blood sugar and high cholesterol levels. All these ailments can eventually lead to heart diseases.

Weight loss and regular exercise can help reduce the risk of heart diseases as it tends to reduce high blood pressure and blood sugar levels. A healthy and balanced diet is another way to reduce weight and lower the risk of developing heart diseases.

High Body Mass Index is Linked to Strokes

Excessive fat in the body or the condition known as obesity causes hypertension. Stroke is mainly caused due to high blood pressure. Strokes can be prevented by reducing body weight which in turn reduces blood pressure level. Therefore it is quite pertinent to keep blood pressure level under control.

There are many ways to prevent obesity and control your weight. Healthy eating and regular exercise are the two simple ways to prevent obesity and other related health issues. Have a balanced and healthy diet of fruits, vegetables, whole grains and lean sources of protein such as poultry, fish, nuts and soy.

Another method to promote weight loss is bariatric surgery which is considered to be quite effective as it reduces numerous health risks associated with obesity.

RELATED: 5 Common Mistakes to Avoid for Healthy Weight Loss


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