Knowing your body with Best Tips to Lose Weight!

Knowing your body includes Evaluating your Health risk, your Calorie Range, and your Body Mass Index.  You may be eating right and choosing an active lifestyle, but you nevertheless succumb to illnesses. It does happen to people. You start wondering why. The answer lies in your lack of knowledge of your body.  Did you know that you are actually prone to a host of illnesses just by being part of a family history of the same illnesses? Did you know that you may be eating right, but remain on the heavy side because your genetics predispose you to it?  By understanding your family history, you can get to analyze and understand your body better and how it works.

You may have also embarked on your new activities and food choices, but you haven’t  really analyzed your body to evaluate how far you need to go or how much you need to do.  Evaluate your health risk and work your way towards a realistic goal.  It is also important to have regular checkups with your doctor to monitor developments in your body and screen for illnesses that may have gone undetected.

Evaluating your Health Risk

Because people come in a variety of shapes and sizes,  weight isn’t always the best predictor of whether a person will develop chronic disease. Instead, Doctors look at the following information to identify those who may be at risk for health problems.

Body Mass Index (BMI) is a calculation that uses height and weight to measure body fat.  If your BMI is greater than 24, you may be at higher risk for developing weight-related health conditions.  Refer to the BMI Table below to get your BMI.

Waist circumference indicates where fat is stored in your body.  Excess fats in the abdomen may mean you are at a higher risk for health problems. To find your waist circumference, simply measure around your waist with a tape measure.  A desirable waist circumference is less than 35 inches for women and less than 40 inches for men.

Inactivity, tobacco use, high cholesterol, high blood pressure, existing diabetes and a family history of heart disease are factors that increase your risk for developing health problems from chronic conditions.  If you have two or more of these factors, weight management is especially important for you.

Your Calorie Range

Your calorie needs are based on the number of calories your body burns each day.  These needs are estimated based on gender,  age, activity, body size and health status.  Select a calorie level within the following ranges:

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Find your calorie level of the above table to.see the number of servings you should have from each food group per day   Use the food Groups worksheet to keep track of the food group servings you eat.

YOUR BODY MASS INDEX

To calculate your BMI, You can see a BMI Calculator at the side or I also recommend visiting a good site here 

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Best Tips to Lose Weight

1. Drink 8 to 10 glasses of water every day. There are benefits of drinking water. That is to drink 8-10 glasses a day.  Because Water prevents kidney stones, it treats urinary tract infection, it does help patients with diarrhea by preventing dehydration, it reduces fever, treats a cough and colds, sore throat, and respiratory infections. Water helps loosen sticky phlegm, prevents constipation and its complications, keeps you alert and energetic and it will keep your skin soft and radiant.

2. Eat green leafy vegetables such as Kale, Spinach, Broccoli, and other nutritious leafy vegetables you can buy and plant. They are low in calories and will make you feel full.

3. Eat fruits like apples, bananas, and pears.

4. Eat smaller meals. Limit rice intake to a cup per meal.

5. Exercise, Do not sit long. Will share a video regarding losing weight

6. Cut down on sugary drinks like soft drinks, iced tea and canned juices and other sweets such as candy, unhealthy foods.

I hope you follow all of these things. :)

THE DASH DIET

The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure has developed a diet for patients in the brink of high blood pressure and those with those blood pressure alike. Known as the Dietary Approaches to Stop


Hypertension (DASH) Diet, this diet follows the food pyramid closely and may very well recommend the following:

• 7 to 8 servings daily of grains and grain products
• 4 to 5 servings daily of vegetables
• 4 to 5 servings daily of fruits
• 2 to 3 servings daily of low-fat or nonfat dairy foods
• 2 servings or less daily of meats, poultry, and fish
• 4 to 5 servings per week of nuts, seeds, and legumes

You may want to watch this video for better understanding about THE DASH DIET. https://www.youtube.com/watch?v=HNniQHqAQk4

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