Weight Loss

Weight loss is a big concern among all. Especially when you feel that you are overweight or you are told by others about your excess weight, you think rigorously about weight loss.

However, there are many things associated with weight loss, which you often ignore in a hurry or under pressure for weight loss.

Today, we will try to discuss all the things that you must know and should not ignore about your weight loss.

• First of all, we will let you know about the right weight, so that you can come out of all your confusion about weight loss.
• After that, we will tell you about the right diet. Whenever you try to lose some weight, the first impression comes to this diet chart. Hence, we will tell you what food is right for you.
• Other than the misconception about the weight and diet, there comes the ways to lose your weight, among which the mostly discussed topic is workout. So, we will tell you what a proper workout is.

Understanding The Concept Of Overweight

The diet experts follow an index to identify the right weight. So, stop searching here and there and follow this guide and that guide to know whether you are overweight or underweight. Just follow the index and identify whether you need any weight loss technique or if you are fine enough.

The index shows the right weight of a person according to their height. Approximately, here is a short version of the chart, with the major height and weight coordination:

• 5ft – 43-55kg
• 5ft 6inch – 50-63kg
• 5ft 8inch – 58-75kg
• 5ft 10inch – 60-83kg
• 6ft 2inch – 65-88kg

If you are within this chart, you already have the right data for your weight. If you are not mentioned in this chart, you can make an estimate by averaging the data, or else you can check the full chart.

If you are less than the mentioned weight, you are underweight, and if you are more than what is mentioned, you are overweight. So, clear your confusion, and go ahead in your life.

However, the above data is a medical or clinical example of the right weight according to your height. There can be many things associated with it.

Hence, you need to judge yourself about whether you are overweight or not. If you are comfortable enough to walk, run, sit, standing up, then you are perfect with your weight, and you need no separate guidance to adjust your weight.

Knowing The Right Diet

Clinically, the right diet is all about the calorie intake. You need to take the right amount of calories according to your age.

If you are underweight, you might need to take some more calories, and if you are overweight, you can cut short the needed calories by 10% only and never more than that.

Here is a chart for understanding the right intake of calories according to your age:

• Age: 2-18: Calorie intake: 100-3200

Alone, the calorie intake charge will confuse you more, unless you have a food-specific calorie chart. Hence, here is a chart of the same for you (all the details are measured for 100gm of the food item means kcal/100gm of the food element):

• Cereals:
  • Rice: 365kcal
  • Wheat: 313kcal
  • Dal: 170kcal
  • Barley: 310kcal
  • Bagel: 275kcal
  • Pasta: 158kcal
• Dairy:
  • Milk: 62kcal
  • Yoghurt: 61kcal
  • Cream/cheese: 231kcal.
• Oils:
  • Olive Oil: 880kcal
  • Sunflower Oil: 884kcal
  • Mustard Oil: 884kcal
  • Avocado Oil: 883kcal
• Vegetables:
  • Potato (Regular): 100kcal
  • Sweet Potato: 100kcal
  • Tomato: 18kcal
  • Onion: 45kcal
  • Carrot: 10kcal (raw); 41kcal (cooked)
  • Cabbage: ~25-27kcal
  • Cauliflower: ~25-30kcal
  • Broccoli: ~30-35kcal (cooked)
  • Green Peas: 112kcal
  • Cucumber: 10kcal
  • Brinjal: 24kcal
  • Green Beans: 24kcal
  • Bottle Gourd: 14kcal
  • Spinach: 23kcal
  • Sweet Corn: 90kcal
• Meats/Eggs:
  • Chicken: 160kcal
  • Beef: 190kcal
  • Pork: 210kcal
  • Lamb: 140kcal
  • Goat: 230kcal
  • Egg: 143kcal
• Fishes:
  • Pomfret: 120kcal
  • Salmon: 206kcal
  • Lobster: 103kcal
  • Crab: 97kcal
  • Rohu: 120kcal

Now, you have the required calories and also the calorie chart according to food items. Balance your diet and have the essential calories you need.

The main word is, do not go by words. Have the essential data in your hand, apply scientific understanding and maintain your health in the most proper style.

Knowing Workouts For Weight Loss

After all the analysis, if you find that you are slightly overweight, don’t panic; there is a workout for you. Related to the workout, there are a few easy underlying things that you must know.

Workout never means that you need to go to a gym and lift up some heavy weights. The best means of workout are at your hands, and they are cycling, swimming, walking, jogging, and running.

Let us tell you, there is no better workouts that all these. The gym is for bodybuilding. It is not something related to a workout.

However, many feel that running is best with a treadmill. Let us tell you, try to be in the air. Breathe the morning and the night air. Hence, it is always better to run on the roads or in a park than to run on a treadmill.

We will provide you with more scientific data to assist your workouts. However, before the same, there is one more thing left to say. Whether you are overweight or not, working out is always good for your health.

• You lose the excess calories out there.
• Remain free from diabetes and cholesterol throughout your life, and
• Feel energetic.

Hence, for working out, there is no need to look at your weight. Another thing related to workouts is to make sure that you sweat. Whether you work on your treadmill or run around the park is a needless point. The needful point is sweating, as the excess calorie (if any) excretes from your body through sweat.

After telling all the needful accessories, here is the most essential guide for your workout:

2 and ½ to 5 hours of moderate workout a week:

• Swimming,
• Walking

1 hour to 2 and ½ hours of deep exercises each week:

• Fast cycling
• Jogging, or
• Aerobics

Just follow the timing and the exercises mentioned. You will not only get free from your excess weight but also find easy means to remain fit for a lifetime.

The Final Say

Weight loss is not something that is to be checked by the eyes. So, please don’t just judge it by its looks. Keep a watch on the measurements and decide whether you are overweight or not.  Moreover, after you find out that you are overweight, there is no help you can get from panicking. Remain easy, maintain a proper diet, leave alcohol (at least for a year) and balance your weight with a properly maintained workout schedule. You will soon be at the top of the world.