Maintain a Healthy Weight

Good health is not only depends on your weight. It depends on many things, including your genes, the type of food habit, geographical region etc.

There are a number of ways you can use to measure healthy weight range. You need to get an accurate idea because it's easy to underestimate or overestimate your own weight.

The ideal weight and fat ratio varies for men and women. The minimum percent of body fat considered safe for good health is 5% for men and 12% for women.

Body mass index

Body mass index (BMI) is the most important method of your healthy weight. It evaluates your weight in relation to your height.

Waist circumference

This is a method to measure your waist. It gives an idea of how much fat is stored around the middle of your body.

Body fat

There is a scales designed for this purpose, generally called body fat analyzers. These pass electrical signal through your body. Muscle and blood contain water and act as conductors of the electrical signal. These devices determine the percent and amount of body fat, muscle mass, water, and bone mass.

Underwater Weighing - Hydrostatic Weighing

One method of body composition analysis in which a person is weighed while submerged in a large tank of water is called underwater or hydrostatic weighing. This method of determining body composition relies on Archimedes' Principle of displacement.

Over weight is a very big problem. It’s a cause of different diseases. Losing a very small amount of weight can help to reduce the risk of diseases related to being overweight. It is found in the researches that the people with over weight are usually lazy and less productive than the healthy people. The body fat for men over 25% and women over 32% is a dramatic correlation with illness and disease.

If you’re overweight you're at risk of cardiovascular disease diabetes and certain cancers such as colon, prostate and breast cancer. It also causes joint problems and back pain.

There are many ways of weight reduction. You found available advertisement, tips, exercises on TV and internet. Million dollars business is related with this particular issue. Don’t believe all of the advertisements. You have to be careful before choosing the exercises or other equipments. You must consult with your doctor or physician.

Cutting calories and increasing physical activity will make you lose weight.

Dieting

If you reduce your daily energy intake to around 500 calories (kcal) below your energy requirements, you'll lose about 0.5kg (1lb) a week. This is a sensible rate of weight loss.

• Only eat when you are hungry.
• Reduce taking ghee and oils.
• Start using non-stick fry pans.
• Drink 10 to 12 glasses of water in a day
• Eat less but don’t starve yourself.
• Increase fiber intake. Fiber makes you feel full sooner and stays in our stomach longer than other substances.
• Eat 3 hours or more before bed time.
• Avoid soft drinks
• Avoid adding sugar to the fresh juices.
• Use low-calorie versions of foods.
• Limit alcoholic beverages.
• Choose thin piece of meat and trim visible fat.
• Take more vegetables and fruits in your meal or snacks.
• Eat fish and poultry without skin.
• Use spices and herbs instead of butter or margarine.
• Use low fat dairy products.
• Take tea or coffee without cream or sugar or use low fat milk.

Exercise

• Step Aerobics - Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
• Bicycling - It can burn 250 to 500 calories in 30 minutes.
• Swimming - it is a full body exercises. Swimming is a great cross-training for other cardio activities. It can burn approx. 400 calories in 30 minutes.
• Racquetball - A person burns over 400 calories in 30 minutes.
• Rock Climbing - is not only a very good exercises, but also strength arm and leg. Rock Climbing can burn up to 380 calories in 30 minutes.
• Cross-country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. It can burn approx 330 calories in 30 minutes.
• Running - Running is an excellent exercises .A person can easily burn 300 calories in 30 minutes.
• Rowing – It gives your arms an incredible workout. A person can burn about 300 calories in 30 minutes.
• Walking – It is the easiest exercise especially for the aged people. Walking can burn up to 180 calories in 30 minutes.
• Jumping Rope - This is very effective exercises for losing weight. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
• Yoga: It has proved that yoga is helpful for weight loose.
• Sleeping: One of the best times to lose weight is while you sleep. In recent research it has found that adequate sleeping is helpful for weight lose. The people who have don’t have adequate sleep take more food. As a result they become fatty.

Warnings

• Consult your doctor before making any major changes to your lifestyle if you have a medical condition that could be affected. Consulting your doctor can also help you rule out medical conditions that could be contributing to your weight.
• Don’t lose weight too quickly. Remember that being healthy overall is more important than losing weight.
• Play with your kids: It may difficult for us to find time for them. Some Games require physical movement. So it not only helps you to lose your weight but also makes good relation with your kids.

Not weighing enough than a certain range can also put your health at risk. Mainly found in poor people. Now many people are underweight because of a restriction of their diet. They are very anxious about their figure. They may have the eating disorder.  Eating disorders is a very big problem now a day. It is usually found in women. Anorexia nervosa is a psychiatric illness that describes an eating disorder. Anorexia has an extreme fear of becoming fat. Individuals with anorexia control body weight commonly through the means of voluntary starvation, excessive exercise or diet pills.

• Have meals with higher proteins, calories, carbohydrates, vitamins and minerals, as opposed to higher in fat or sugar. 
• Eat more calories than you burn.
• Drink mixed Fruit juice. 
• Eat three meals every day.
• Eat three snacks every day. Eat snacks between meals.
• Stop drinking non-caloric beverages. That includes diet soda, and plain coffee or tea. 
• If you eat everything you may gain weight but it can also lead to excess body fat, diabetes and other cardiovascular disease. So be careful.
• Regular exercise and activity will help your body gain muscle and not unwanted fat. 

Body shape

Many peoples, weight lie within the healthy range but they're unhappy with their body shape. They’ll more benefits from a supervised exercise program than by restricting diet. To Gain good shape exercise is only way. So go to gym or workout at home. 

Be careful about the following things

• We have to avoid so-called "health foods" .These junk foods are actually stimulate you to gain more belly fat. The diet food marketing industry continues to lie to maximize their profits.
• Don’t waste your money on expensive fat burner or weight gainer pills.
• Ab belts, ab-rockers, ab-loungers etc. are all nothing but a complete waste of your time and money.