Q: If you are 20-year-old girl. Your height is 5’4 inches?
A: Body Mass Index (BMI) is a relationship between weight and height that is associated with body fat and health risk. According to your height your weight should not be more than 52-56kg. You have started skipping rope and walking daily, it is a good thing. If you will exercise daily and eat the recommended food items (given below), you will get positive results. People think that there are some foods essential for losing weight, that is not the right approach. Actually there are some food patterns which help to lose weight. It is suggested that the following food sources will help you greatly.
Millet: A well-balanced diet should consist of whole grains instead of refined grains like white rice and pasta, and millet is a beneficial and delicious staple of this category of food. This non-glutinous grain is over 10-percent protein, has high amounts of fiber and B-complex vitamins, and because it isn't an acid forming food, is easy to digest.
2. Asparagus: When losing weight, it's important to favour chlorophyll-rich foods, including asparagus. Asparagus is a nutrient-rich vegetable provided with folate, vitamins A, C, and K, and fiber.
Be careful regarding food items, all the best foods for weight loss should generally be fresh natural food, nutritionally dense food, high in fiber, low in calories, low in fat, refined sugars and sodium.
A word of advice for all flabby friends is please, please, please avoid over eating.
Q: If you are 34 years old. Your height is 5’3 inches and weight 155lbs?
A: First of all you should get your polycystic syndrome treated as this is the major cause behind your extra weight. Further the situation you have written is also a symptom of the disease. In this scenario I would like to recommend decreased intake of calories and enriched carbohydrates, increased fiber intake including fruits, vegetables, beans, whole grains, fish, lean meats, nuts, and seeds daily; smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels and at least 30 minutes of moderate or vigorous activity regularly. Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods. Limit foods such as cured and smoked meats, salted nuts, canned and processed vegetables, meats, marinades and sauces. Minimize intake of processed and junk food. As for your chocolate cravings, go for dark chocolate instead of sweet ones as it has low calories and is considered a weight maintainer. And in place of ice cream, frozen low-fat fruit yogurt is the best option.
Q: If yoy are 15 years old and your weight is 43kg at 5ft, have no time for exercise?
A: Your BMI is 19 which shows that if you will lose weight then you become under weight. If you are putting excess fats on your belly and even you can’t spare time for exercise, then you have to manage your weight by eating fewer calories. Eat a variety of foods that are all natural, low in fat and low in sugar. If you’re having a really difficult time in losing the few pounds decrease your carbohydrates intake, especially late in the day and at night.
Ideally, you should spread your calories out into six small meals a day instead of 2 or 3 big ones so that you don’t overeat at a time. The benefits of frequent eating include faster metabolic rate, higher energy levels, less storage of body fat due to smaller portions, reduced hunger and cravings, more calories usable for muscle growth and better absorption and utilization of nutrients.
Q: If you are 18-year-old girl and have a problem regarding your weight. Your height is 5'4 inches and weight is around 79 or 80kg?
A: Your weight and that of your mother should be 52-58kg and 50-54kg. If you and your mother will follow my suggestions you will get unbelievable results very soon. Following a diet and exercise schedule automatically drag the cholesterol level to its normal limits.
Go for green vegetables such as kale, chard, collard greens, broccoli, asparagus, green beans, etc. These contain vitamins A and C, iron, calcium and are very filling, high in fiber and low in calories.
Include servings of whole grains in your diet. They contain B vitamins, vitamin E, magnesium, iron and fiber. Use whole-wheat flour instead of white flour. Manage your diet and don’t skip breakfast. Do the exercise given below:
Lie on your back and lift your legs and arms off the floor, so that your knees are bent just above your hips and your arms are directly over your shoulders, palms facing forwards. Keeping as still as possible, pull your abdominals back into your spine. Hold this position for two sets of eight counts. Then lower your right foot to the floor and tap with your heel four times, without letting the lower back arch. Still contracting your abdominals, raise the right foot back up, then lower your left to tap your heel on the floor. Build up to six to eight repetitions for the whole exercise.
I would suggest your mother to avoid cream, butter, cheeses, ice cream, milk, vegetable fats such as palm oil, margarines, fast food, fried or roasted foods that have had fat or oils added, cakes, biscuits, puddings, roasted, salted nuts, crisps, crackers and eggs - no more than three per week.
Q: If you are 21-year-old girl. Your height is 5'8 inches and weight 54kg and have a very thin body. If you want to gain weight so that look healthy?
A: Don’t worry. The basic principle of weight gain is simple: you need to take more calories than you expend.
The healthier way to gain weight is to exercise and eat properly (especially complex carbon hydrates). By exercising you will feel hungrier (you will eat more) and your muscles will grow. Also don't gain a lot of weight within a short span as that can cause stretch marks. I would suggest doing a combination of exercise and eating healthy but high-calorie foods. Nuts are excellent for this.
Eat more calories: It involves some calculation. The approximate normal daily caloric requirement for an average female is 1,900. You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
Make smart choices: For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes and rice.
Eat more snacks: Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yogurt and breakfast bars.
Drink more fluids: Drink a lot of fluids that supply nutrients and calories; milk and fresh fruit juices.
A: Body Mass Index (BMI) is a relationship between weight and height that is associated with body fat and health risk. According to your height your weight should not be more than 52-56kg. You have started skipping rope and walking daily, it is a good thing. If you will exercise daily and eat the recommended food items (given below), you will get positive results. People think that there are some foods essential for losing weight, that is not the right approach. Actually there are some food patterns which help to lose weight. It is suggested that the following food sources will help you greatly.
Millet: A well-balanced diet should consist of whole grains instead of refined grains like white rice and pasta, and millet is a beneficial and delicious staple of this category of food. This non-glutinous grain is over 10-percent protein, has high amounts of fiber and B-complex vitamins, and because it isn't an acid forming food, is easy to digest.
2. Asparagus: When losing weight, it's important to favour chlorophyll-rich foods, including asparagus. Asparagus is a nutrient-rich vegetable provided with folate, vitamins A, C, and K, and fiber.
Be careful regarding food items, all the best foods for weight loss should generally be fresh natural food, nutritionally dense food, high in fiber, low in calories, low in fat, refined sugars and sodium.
A word of advice for all flabby friends is please, please, please avoid over eating.
Q: If you are 34 years old. Your height is 5’3 inches and weight 155lbs?
A: First of all you should get your polycystic syndrome treated as this is the major cause behind your extra weight. Further the situation you have written is also a symptom of the disease. In this scenario I would like to recommend decreased intake of calories and enriched carbohydrates, increased fiber intake including fruits, vegetables, beans, whole grains, fish, lean meats, nuts, and seeds daily; smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels and at least 30 minutes of moderate or vigorous activity regularly. Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods. Limit foods such as cured and smoked meats, salted nuts, canned and processed vegetables, meats, marinades and sauces. Minimize intake of processed and junk food. As for your chocolate cravings, go for dark chocolate instead of sweet ones as it has low calories and is considered a weight maintainer. And in place of ice cream, frozen low-fat fruit yogurt is the best option.
Q: If yoy are 15 years old and your weight is 43kg at 5ft, have no time for exercise?
A: Your BMI is 19 which shows that if you will lose weight then you become under weight. If you are putting excess fats on your belly and even you can’t spare time for exercise, then you have to manage your weight by eating fewer calories. Eat a variety of foods that are all natural, low in fat and low in sugar. If you’re having a really difficult time in losing the few pounds decrease your carbohydrates intake, especially late in the day and at night.
Ideally, you should spread your calories out into six small meals a day instead of 2 or 3 big ones so that you don’t overeat at a time. The benefits of frequent eating include faster metabolic rate, higher energy levels, less storage of body fat due to smaller portions, reduced hunger and cravings, more calories usable for muscle growth and better absorption and utilization of nutrients.
Q: If you are 18-year-old girl and have a problem regarding your weight. Your height is 5'4 inches and weight is around 79 or 80kg?
A: Your weight and that of your mother should be 52-58kg and 50-54kg. If you and your mother will follow my suggestions you will get unbelievable results very soon. Following a diet and exercise schedule automatically drag the cholesterol level to its normal limits.
Go for green vegetables such as kale, chard, collard greens, broccoli, asparagus, green beans, etc. These contain vitamins A and C, iron, calcium and are very filling, high in fiber and low in calories.
Include servings of whole grains in your diet. They contain B vitamins, vitamin E, magnesium, iron and fiber. Use whole-wheat flour instead of white flour. Manage your diet and don’t skip breakfast. Do the exercise given below:
Lie on your back and lift your legs and arms off the floor, so that your knees are bent just above your hips and your arms are directly over your shoulders, palms facing forwards. Keeping as still as possible, pull your abdominals back into your spine. Hold this position for two sets of eight counts. Then lower your right foot to the floor and tap with your heel four times, without letting the lower back arch. Still contracting your abdominals, raise the right foot back up, then lower your left to tap your heel on the floor. Build up to six to eight repetitions for the whole exercise.
I would suggest your mother to avoid cream, butter, cheeses, ice cream, milk, vegetable fats such as palm oil, margarines, fast food, fried or roasted foods that have had fat or oils added, cakes, biscuits, puddings, roasted, salted nuts, crisps, crackers and eggs - no more than three per week.
Q: If you are 21-year-old girl. Your height is 5'8 inches and weight 54kg and have a very thin body. If you want to gain weight so that look healthy?
A: Don’t worry. The basic principle of weight gain is simple: you need to take more calories than you expend.
The healthier way to gain weight is to exercise and eat properly (especially complex carbon hydrates). By exercising you will feel hungrier (you will eat more) and your muscles will grow. Also don't gain a lot of weight within a short span as that can cause stretch marks. I would suggest doing a combination of exercise and eating healthy but high-calorie foods. Nuts are excellent for this.
Eat more calories: It involves some calculation. The approximate normal daily caloric requirement for an average female is 1,900. You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
Make smart choices: For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes and rice.
Eat more snacks: Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yogurt and breakfast bars.
Drink more fluids: Drink a lot of fluids that supply nutrients and calories; milk and fresh fruit juices.
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