ANZIO Digital Start Losing Weight Today

by Hayley Reynolds, LincsMag Writer.
Date: 02 April 2012

Start Losing Weight Today - Lincolnshire Magazine - LincsMag.com

Whatís your BMI?


Before you begin your weight loss journey, you will need to determine whether or not you are overweight, and if so, by how much.

The easiest way to go about this, is to check your BMI (body mass index), and go from there.

The formula is simple really; all you need to know is your weight in Kilograms, height in Metres, and a calculator. (Or you can use the LincsMag BMI calculator)

First things first, times your height by itself, then divide your weight by this number.

Hereís an example of someone who weighs 70kg, and has a height of 1.6m.
1.6x1.6= 2.56
70/2.56= 27.3

(This person has a BMI of 27.3)

Once you have worked out your BMI, letís take a look at what this means.

BMI What this means
Below 18.5 Underweight
Between 18.5 - 24.9 A healthy weight
25 Ė 29.9 Overweight
30 or more Obese

Well done if you do land in the healthy weight, but not to worry if you are overweight, below are some tips to help you along the way. Youíll be healthy in no time.

How to lose 1- 1.5lbs a week

Losing weight slowly is the healthiest way to go about it. Between 1 Ė 1.5lbs is a good number to lose weekly, anymore than this, and youíll begin to lose muscle along with fat. You donít want to lose muscle tissue as this is what burns calories even when youíre doing nothing.

A pound of fat is equivalent to 3500Kcals, this figure may seem quite daunting, but think about it like this, say you cut back 250Kcals each day from what you eat, and burn 250Kcals a day through exercise, this already equals 1lb lost a week. Itís all a numbers game really. 250Kcals burned is roughly 2.5 miles of walking, doesnít seem so hard now does it.

Eat snacks

Thatís right, I said it, by eating healthy snacks between meals, you will manage your blood sugar levels a lot better, keeping them at an even flow throughout the day, which prevents you from over eating and helps maintain steady energy.

Some good snacks include, fruit, nuts, yoghurt (preferably low fat), rice cakes, vegetables with hummus, and homemade smoothies.

Start Losing Weight Today - Lincolnshire Magazine - LincsMag.com

Eat Slowly

It takes at least 20 minutes for your brain to receive signals from your stomach to tell it that itís full. If you eat quickly you may eat more than you actually need, and end up with that uncomfortable full feeling when your brain finally catches up with whatís going in. Take your time with eating, and savour each mouthful, thereís no rush anyway, enjoy your food.

Lift weights

Itís not all about cardio when it comes to losing weight, by putting in 2-3 weight sessions a week (on top of doing cardio) is all you need to help increase your strength and raise your resting metabolic rate, which in turn burns fat even after youíve finished working out. Lifting weights will also tone up your muscles and strengthen your bones.

All you females that are against lifting weights, you should definitely consider it as well, we donít have the hormones in us to gain muscle like men do.

Rest/Recovery

Finally, one of the most important things that a lot of people underestimate is proper rest. Resting/recovery are vital in losing weight. Experts recommend at least 8 hours of sleep a night for most adults. By not sleeping properly, you run the risk of being too tired to exercise, or even turning to food thatís high in sugar to give you a little Ďpick me upí when you feel tired throughout the day.

After exercising, you need to rest your muscles properly; this will repair the Ďdamageí, and make them stronger. For those who think they should exercise every day, well Iím afraid to say, but it doesnít work. By doing this, you are over working your muscles, and not giving them the chance to recover. I feel that learning how to rest and letting your muscles recover from their hard work, is just as important as exercising itself, otherwise, your hard work will just be wasted.

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