What is the Healthy Range of Body Fat?

For the average adult the healthy range of body fat is shown below. The ranges are different for men and women depending on their age.

Healthy Range of Body Fat
Age Female Male
18-39 21-32% 8-19%
40-59 23-33% 11-21%
60-79 24-35% 13-24%

But, what is you percentage of body fat? Calculate it below, by inputing your information:

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BMI Body mass index calculator

You have a perfect body, weaker, less cellulite, or feel that you have exceeded the normal weight? To remove assumptions, we bring to you the Body Mass Index calculator  (BMI calculator). Find out which is your weight index.

The calculation of body mass index or BMI serves for rough estimation of the level of nutrition, and tell for eventual problems of exceeded weight, ie obesity, which increases the risk of high blood pressure, diabetes,heart diseases  and some cancers.

Below are fields that need to be filled with the information about your current height and weight:

[overweight-calculator]
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BMI Woman Man
Too low under 19.1 under 20.7
Ideal 19.1 – 25.8 20.7- 26.4
lightly raised 26.9 – 27.3 26.5-27.8
High 27.4 – 33.3 27.9-31.1
Higher 32.4 – 45 31.2-45
Extremely high 45 and more 45 and more

Note: This calculator can not be used to determine the BMI of children.

Source: Curiousquid.com

water diet to loose weight

With water diet you can loose one pound per day. However, this diet is allowed to be practiced every second day. And not for a long period, but time after time. We recommend that this type of diet to be applied only once a week.

In the morning

A mug of tea or water or natural juice. Fruits and juices you can eat and drink as you want.

In the forenoon nap time

A mug of water, tea or natural juice. Some fruits, if possible combine different types. Depending on the time period of the year, the fruits who contains more water are: citron and grapes in autumn and winter; melon and watermelon in spring and summer.

Lunch

A large glass of water before dinner and a glass of tea after meals. The menu consists of raw vegetables, to the extent that you want vinegar, oil, lemon or spices as desired. Olives can be added to the salad. You are allowed to eat each type of raw and conserved salad, celery, green salad, carrots, peppers, cucumbers, onions, corn, soybean, tomato …

Before dinner

A large glass of water or natural tea. A glass of milk or yogurt, or 30 grams of cheese or any fruit.

Dinner

Drink a glass of water before dinner and a cup of tea after meals, 100 gr. meat (chicken or beef) or 150 gr. fish, or eggs with vegetables and fruit.

Warning: This diet should not be followed for the entire week, because it will cause imbalance of substances in the body. It must be practiced mostly every other day. And not for long, but time after time.

Important: Drink at least eight glasses of water a day, while feeding should be rich with things that contain more water, such as fruit and vegetables.

And finally: keep in mind that no diet is absolutely good for your health. Therefore, before switching to a new feeding ‘regime’, seek advice from a doctor.

dukan-diet-slimming

Dukan diet is a diet based on a protein diet, which is designed by French physician nutritionist and dietitian, Pierre Dukan.

Keep reading to understand why this diet has become an absolute hit in weight loss.

Dukan’s method of feeding promotes a diet that was practiced by primitive people at a time when they had to hunt for their food. This diet includes about 100 components of which 72 are of animal and vegetable origin 28.

You can eat as much as you want, as long as you use only these 100 foods.

Dukan Diet consists of four phases: attack, cruise phase, the phase of consolidation and stabilization phase.

The Attack Phase

At this stage you will experience a drastic loss of kilograms. For 4-10 days you can lose 2-3 pounds, a thing that accelerates the metabolism.

In the first phase one can not eat nothing but protein determined by diet, and can eat all you want without bothering to measure weight or to count calories.

Can eat beef, fish, chicken, eggs, soy, fresh cheese, but not things that contain added sugar.

Attack phase allows only half a tablespoon of oat bran a day as the only source of carbohydrates.

Sam Dukan explained that oats is very high in fiber, it effectively removes hunger, because in contact with liquid its volume is increased by twenty times.

In the first phase you should drink 1.5 liters of water every day.

the-dukan-diet-slimming-hit

The Dukan diet – slimming hit!

The Cruise Phase

At this stage of the diet you can add 28 foods of plant origin, but only vegetables because fruits are not allowed.

The second phase lasts depending on the needs of the individual, and at this stage you need to lose a pound a week, which means that if you need to lose 15 kg, the second phase should last about 15 weeks.

Vegetables and meat can be consumed in unlimited quantities, unless they contain starch, which means that the carrots, corn and peas are prohibited while spinach, green beans and lettuce are good to go.

During this phase, you can eat the same amount of protein as well as during the first phase, while the water intake of 15 liter a day  remains in use.

The Consolidation Phase

The third phase is to ensure that we will not bring back the already lost weight and prevent the yo-yo effect.

You can eat unlimited amounts of protein and vegetables, while you can add only a fruit that doesn’t contain a lot of sugar, a piece of cheese and two slices of bread grain.

During one week period, you can not afford 1-2 servings of starchy foods, on one side, and 1-2 meals in which you can eat whatever you want.

The Stabilization Phase

This phase will ensure that you keep your new improved weight. You can eat what you want as long as you follow some simple guidelines:

  1. During the first week, you should have a day when you eat only protein foods, same as in the first phase.
  2. You should eat three tablespoons of oat bran every day.
  3. Walk 20 minutes a day.
  4. Always take the stairs instead of the elevator.

To maintain your weight, the advice from the final phase of stabilization should become an integral part of your life.

During this diet you can use artificial sweeteners, vinegar, sugar-free gum and spices.

Recommended is also the use of vitamins and mineral supplements.

Celebrities who have practiced this diet are Jennifer Lopez, Kate Middleton and Gisele Bundchen./inhealthyzone.com/

phases-of-dukan-diet

Phases of Dukan Diet: Attach Phase, Cruise Phase, Consolidation Phase and Stabilization Phase

 

the reason why we cannot lose weight

Some claim that it is due to unhealthy food, others say it is the lack of exercise, while the truth is so simple …

Medical studies have found that most people who want to lose weight, have not considered a very important thing  – and it is mental health.

“Consumption of food due to the removal of negative emotions is not necessarily a bad thing, as long we keep this need under control”.

In the survey, which was attended by more than 1,000 Americans, 31% of respondents believe that lack of exercise is the biggest obstacle to losing weight, 26% think that the fault is in the unhealthy food, while 17% responded that the way of poor living and its costs hinder the losing of weight. Only one in ten of inquired people have quoted mental health as a real obstacle.

“Anyone who can not lose weight, blames the lack of exercise and bad eating habits. However, one must consider the reason why we eat!”, said Diane Robinson, neuropsychologist at Health Institute of Orlando.

In fact, for many people the process of eating is an emotional experience. We cannot forget that while it is difficult now to console ourselves with food, as a child, adults have rewarded us with sweets for good behavior.

“Consumption of food to remove negative emotions, is not necessarily a bad thing, as long as we are aware of what we are doing and we keep this under control!” – says Robinson.

After a delicious food, the brain releases dopamine, a neurotransmitter associated with feelings of pleasure and comfort. Thus, our body is happy and we feel good. However, the emotional attachment to food becomes a problem when the person eats mainly because of comforting feeling.

“If you want to achieve the best results in losing weight, try to better understand yourself and be aware of what makes you feel unhappy and uncomfortable, because it is the reason why you “die” to eat even when you’re not really hungry!” – advises Robinson./inhealthyzone.com/

fight obesity

You may think the answer is simple: Eat less. But the usual means of weight loss people try, starving themselves or going on fad diets — simply do not work.

Losing weight doesn’t mean going hungry. It means eating well.

Read on to find out how to do it.

1. Eat Breakfast Every Day

Skipping breakfast is a lot like skipping rope: neither gets you anywhere.

Although lots of people think they’ll cut calories by cutting breakfast, the 4 opposite is true. Studies show that eating breakfast helps you consume fewer total calories for the day. One national U.S. health and nutrition survey found that men who eat breakfast weigh about 2.7 kilograms (6 pounds) less than men who skip it; women weigh 4 kilograms (9 pounds) less.

And a 10-year study of almost 2,400 adolescent girls showed that those who ate any kind of breakfast had lower BMIs than girls who did not.

People who eat cereal for breakfast have lower BMIs than people who skip breakfast or dine on meat and eggs.

2. Eat High Fibre Foods

Eat a bowl of brown rice topped with chickpeas and sautéed vegetables for lunch, and it’s likely you won’t want another bite until supper.

High-fiber foods like these have few calories, little fat, and lots of bulk, which keeps you full. They’re also digested slowly, which means your blood sugar stays at an even keel instead of rapidly spiking and falling, which leaves you hungry again in no time.

Whole grains also provide nutrients, such as magnesium and vitamin B6, that many weight-loss diets are deficient in. A great way to get a good dose of fibre is to start your day with high-fibre cereal.

fight obesity

Nearly 78 million adults and 13 million children in the United States deal with the health and emotional effects of obesity every day.
Photo Credit: Quickmeme.com

3. Eat Raw, Leafy Green Vegetables

Head for the salad bar. Greens and raw vegetables like carrots, zucchini, and broccoli are remarkably low in calories but high in water and slow-digesting fiber, so they tend to fill you up.

Squelching your appetite isn’t the only reason to frequent the produce section. In a study of almost 18,000 people, researchers found that those who ate salads often had higher levels of vitamins C and E, folate, and carotenoids, important for overall health, than people who had fewer salads.

Researchers have also found that people who eat a vegetarian diet weigh an average of 3 to 20 percent less than meat eaters.

And a study at George Washington University School of Medicine found that overweight women on a cheap nfl jerseys low-fat plant-based diet who were allowed to eat as much as they wanted lost an average of 5.4 kilograms (12 pounds) in 14 weeks compared with 3.6 kilograms (8 pounds) in the control group.

4. Turn to Fish, Chicken and Beans for Protein

We’re not advising a high-protein, low-carb diet (short-term studies of these diets do show improved weight loss, but the diets don’t seem wholesale nba jerseys to have any advantage over other diets in the long term), just that you make it a point to eat some protein with every meal Lower-Body (and every snack, too).

Other studies have shown that people on on high-protein diets that are also rich in “slow-burning” carbohydrates low on the glycemic index (such as fruits and vegetables, beans, and whole-wheat pasta) are less hungry and lose more weight SKADEG?RELSE than people on low-protein, high-carbohydrate diets.

Getting enough protein when you’re dieting also helps you lose fat, not muscle. For instance, in a small 10-week study, one group of women ate 275 to 300 grams (9 to 10 ounces) of protein a day for 10 weeks and a reduced amount of carbohydrates. The cheap jerseys control group ate about half that amount of protein and about On a third more carbohydrates.

Although both groups took in the same number of calories and lost about 7.7 kilograms (17 pounds), the women on the higher-protein diet lost 1 more kilogram (2 pounds) of fat and 450 grams (1 pound) less muscle than the control group.

Don’t overdo protein, though. Bekah People with type 2 diabetes, which often affects the obese, are at greater risk for kidney disease, and overeating protein may increase the problem.

5. Eat Healthy Nuts

Nuts are crunchy, salty — and no longer forbidden. Even though nuts are fatty, they may help you shed weight, according to a number of studies.

Researchers believe that the healthy fat in nuts helps people feel full, and the protein may use up calories as it digests. Large studies have found that people who eat nuts regularly have lower BMIs than those who don’t.

In a study of 65 obese adults at City of Hope National Medical Center in Duarte, California, for example, one group added 90 grams (3 ounces) of almonds to a 1,000-calorie liquid diet; another group added complex carbohydrates like popcorn or baked potatoes.

Both groups ate roughly the same number of calories and amount of protein, but the almond diet had more than double the fat, primarily healthy monounsaturated fat. Over 24 weeks, the people on the almond diet reduced their weights and body mass indexes by 18 percent compared with 11 percent in the carbohydrate group.

Both groups lowered blood sugar, insulin levels, and insulin resistance, which can lead to weight gain — but almost all the diabetic participants in the almond group were able to control their blood sugar on Frank! less medication, cheap nba jerseys compared to only half of those in the carb group.

6. Get Plenty of Calcium

Calcium, it turns out, may play a part in how fat is broken down and stored. The more calcium in a fat cell, the more fat it burns. In a Alzheimer’s? study of obese adults, one group ate three 175-gram (6-ounce) servings of fat-free yogurt containing 1,100 milligrams of calcium per day.

The other group ate one serving of dairy food containing 400 to 500 milligrams of calcium per day. Both groups also reduced their daily calories by 500. The yogurt group lost an average of more than 6.3 kilograms (14 pounds) compared to an average loss of 5 kilograms (11 pounds) in the low-calcium group.

The yogurt group also lost 81 percent more fat from their stomachs. Although studies have found low-fat dairy foods most effective, calcium from other sources, like broccoli or fortified orange juice, works, too.

Despite the positive studies, the jury is still out on this issue. While we wait for final answers, though, eating three servings of low-fat dairy products a day remains a healthy choice.

Source: Readersdigest.ca