29 July 2010

Important Ways and Considerations to Achieve a Realistic and Healthy Goal Weight

To achieve a body weight that you always wanted to have, an exercise program along with a healthy diet are necessary. A surgery is not always the solution for a leaner body. Here are two important ways you should consider to achieve a realistic and healthy goal weight:

1. Set a realistic goal weight
First things first, set an absolutely realistic and achievable weight loss goal so as not to end up being frustrated. Besides, it is a good idea to consult your doctor first for ensuring that you have a healthy weight goal. Realistic goal is precise, prioritized, positive, planned and performance-based

2. Keep track of your weight loss progress
It is possible that you may feel disappointed realizing that your weight has remained the same even you are constantly and regularly doing those exercise programs. Four helpful considerations here to help you to keep track of your weight loss progress effectively:
  • Taking your measurements -To identify which parts of your body is losing fat, you should measure your chest, waist, bust, hips, waist, upper arm, calves, and forearm.
  • Tracking your body fat percentage - Tracking your body fat will help you to understand further the extent of the need to shed of fat from your body to lose weight. It can happen that your scale weight is the same even when you already have slimmed down since the loss body fat is turned to be your muscle.
  • Assess how you look - It would be a good idea to take a photo of yourself once a month. Then, find out if there are any changes, whether you look slimmer or heavier, by comparing these photo after few months.
  • Using the scale - You should bear in mind that scale does not help you determine on the ones you have lost or gained during your weight loss program. In fact, scale measures basically everything from bones, muscle, fat, organs to even your water intake. Although it may not be as popular as the other tool in tracking your weight, it can be used effectively when combined with your body fat percentage.

Next, the following considerations might be helpful to avoid any weight related health issues:
  •  Body Mass Index (BMI) - BMI can be calculated by dividing your weight (in pounds) by your height (in inches squared)., and multiplying it by 705. It is important to consider your BMI in setting your goal weight to avoid any weight related health issues.
  • Waist-to-Hip Ratio (WHR) - WHR can be calculated by taking the circumference of your waist and dividing it by the circumference of your hip using a tape measure. Generally, women with ratios higher than 0.85 and men with ratios higher than 0.09 are likely to develop cardiovascular diseases.
Lastly, it is good idea to read some books to thoroughly increase your awareness and knowledge if you plan to go on a diet. Reading the every other day diet ebook might be helpful to you too. Feel free to give me a comment about this topic. It will be a great support to Xaivier Blog.

Review by: Xaivier Chia


1 comment:

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