Her bmi is 24.5, I want her to achieve less than 20. She has larger hips than normal. And side flabs of stomach has lots of fat. How to improve and achieve normal and healthier body.
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Hello lybrate-user, You cannot target a specific body area to reduce fat in that area. Targeted exercise or spot reduction has been proven to not work and we have known this for more than 40 years. Your body stores fat in fat cells that are distributed all over your body in various proportions, but as far as your body is concerned it is all one big fat tank - not individual storage of fat. In women, the hip and thighs have more fat cells and in men it is their abdomen, so it is more noticeable in those particular area.� When you lose fat, you lose it in equal proportion throughout your body. This means if you were to reduce your total body fat by 10%, it is not all from one spot. BUT because the hip and thighs have more fat, the 10% reduction will be more noticeable in those spot.� There is only one way to lose body fat - burn more calories than you consume. You need to understand the basic mechanism of fat gain/loss. Everyday your body burns calorie at a certain rate. If you consume more than you burn, that excess is converted to fat when you sleep at night and you gain body fat. When you burn more than you consume creating what is call a caloric deficit, your body converts fat to fuel to make up for the deficit.� Next basics, your body burn calories just in the process of keeping you alive - keeping a constant body temperature, heart beating, lungs breathing, etc. All take energy (calories) and this burn rate is call Basal Metabolic Rate (BMR). At your age, your BMR is about 2000 calories/day. The other means of burning calories is through exercising.� You need to understand that no amount of exercises will help you reduce body fat if you do not watch what you eat. This is because you can VERY easily replace the calories you burn by eating. The best way to go about both exercise and diet is:� 1) Exercise with aerobic type exercises such as walking, jogging, using an exercise equipment such as an exercycle, treadmill, elliptical, etc. Aerobics is not cardio. Aerobics is done at a slightly low intensity/pace than cardio. The goal of aerobics is to keep in constant steady motion using your major muscles while breathing regularly You should feel as if you are on the edge of being able to carry on a conversation without losing your breath. You do aerobics 4-5 times a week for at least 20 minutes each time.� 2) Reduce your consumption of refined sugar and foods with refined/bleached flour. Foods made with them pack a lot of calories AND they will make you hungry sooner because usually they do not contain much or any essential nutrients so your body will get hungry sooner. Eat things that are wholegrain, lean, and within the limit of your daily calorie count.� 3) Your daily calorie limit = BMR + calories_burn_from_exercise. For example, if you burn 300 calories from exercising, then it would be 2000 + 300 = 2300 calories. In theory, you could lose fat if you were to eat 1 calorie less than that (2299), but it would take you years to lose just one pound. In practice, you want somewhere between 300 to 400 calories under the limit which using the above example would be somewhere between 1900 and 2000 calories.
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Hello- Eight steps to reaching your healthy weight 1. Determine your BMI, or the relationship between weight and height that researchers have associated with body fat and health risk. Calculate BMI by dividing your weight (in kilograms) by your height squared (in meters) (kg/m2). NIH has a calculator, so you don't have to do the calculation yourself! 2. If your BMI indicates you are overweight, it is ideal for you to lose weight. That said, weight-loss treatment is particularly important ? and recommended ? when you have two or more health risk-factors. These include being a smoker, being inactive (I would define" inactivity" as fewer than 10, 000 pedometer steps daily, averaged over a week), or having any of the following: high blood pressure, low HDL (good) cholesterol, high LDL (bad) cholesterol, high triglyceride (blood fat) levels, impaired fasting-glucose, a family history of premature heart disease, or a high waist-circumference (measured at the belly button). Here" high" means greater than 35 inches for women or 40 inches for men. This is important because the presence of abdominal fat is correlated with disease risk. Health professionals used to think body fat was inert, but it isn't ? it's toxic! Fat tissue produces hormones and pro-inflammatory chemicals that regulate metabolism, the immune system, inflammation, the progression of artery hardening, and the development of cancers. So, when you have less body fat, you get many biological benefits. 3. If you fit into the obese category, health professionals recommend you undergo weight-loss treatment. 4. Your initial weight-loss goal should be to reduce body weight by about 10 percent from your starting weight. This should take about six months, depending on how much weight you have to lose. You can safely lose one-half to three pounds per week. Assuming your calorie intake is appropriate, the more cardiovascular exercise you do, the faster you can lose weight. 5. If you need to lose more weight, make another attempt at weight reduction. 6. After you reach your desired weight-loss goal, start a weight-maintenance program consisting of dietary therapy, physical activity and behavior therapy. You should continue this program indefinitely. 7. You will need to follow lifestyle therapy for at least six months, according to the NIH guidelines, before your doctor prescribes drug therapy or surgery. However, the safety of drug therapy has not been established, and 50 percent of surgery patients regain lost weight. 8. For the very obese ? with a BMI over 40, or a BMI over 35 with significant adverse health conditions ? obesity surgery may be an appropriate option.
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DIET FOR WEIGHT LOSS: Early Morning-Lukewarm Water with Lemon 1 glass Tea without Sugar + 2 Biscuits Breakfast-2 Hard boiled Eggs + 2 Slice Brown Bread OR 2 Scrambled Eggs + 1 Slice Brown Bread+ Skimmed Milk 1 cup (240 gm) Mid-Morning-1 Banana/1/2 cup Melon/20 Grapes Lunch-Brown Rice 1 cup (195 gm) + Chicken/dal (100 gm) + Mixed Vegetables 1/2 cup + Salad 1 Bowl Evening-Butter Milk 1 cup Dinner-1 Roti + Fish/ green leafy vegetables (50 gm) + Lentils Dal 1/2 cup+ Raita 1 small bowl Excessive weight gain is caused when people consume more calories than the body needs�??occurring most commonly due to eating a diet high in fat and calories, being sedentary, or both. This imbalance between calories consumed and calories burned, however, can also be caused by a number of different obesity-related factors such as genetic, hormonal, behavioral, environmental and, to some extent, cultural. There are many other factors causing obesity such as pregnancy, tumors as well as endocrine disorders and medications that include psychotic drugs, estrogens, corticosteroids and insulin Dear to decrease your weight you have to do work out daily. Try the remedies below they can help u. 1. Mix three teaspoons of lemon juice, one teaspoon of honey, and one-half teaspoon of black pepper powder in one glass of water. 2. Drink it in the morning on an empty stomach. 3. Do this daily for at least three months. 4. Drink mint tea or make a paste of green mint with some simple spices and eat during meals. 5. Eat vegetables such as bitter gourd and drumsticks to control obesity. 6. Do bhujang asana, dhanurasana, naukasana, kumbhakasana, pavanamukthasana daily 10 min per asana. 7. Do running early morning daily and join aerobics in evening. 8. Avoid oily and fried foods, processed foods, fatty foods like butter, purified butter, cheese, whole-milk yogurt, cream, chocolate, etc. 9. Replace refined flour with whole-wheat flour and rice.
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Normal bmi range for indians is between 18.5 to 24.9. 24.5 is normal bmi only as per indian statistics. But instead of being of the maximum range, it is always better to be on the minimum range. Hi lybrate-user, start your day with a fresh juicy fruit. Good on stomach. Breakfast should be wholesome. Eat every 2 hours. Main meal options are roti-sabzi-dahi, rice-dal-sabzi, khichdi-dahi, etc. Workout 150 minutes a week, that's like thrice a week. Stay off junk that comes out of the packaged products including chips, sodas and juices. Stay hydrated. All the best and keep progressing on your fitness journey! hope this helps.
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In order to achieve a normal and healthier body start doing walk for alteast 30 minutes daily and for 30 minutes you should excercise by doing bodyweight excercises focussed towards legs and sides of the body. You should also take balanced consisting on proteins carbohydrates and healthy fats, avoid white sugar, processed and refined food stuffs by doing this you can achieve your desired bmi in 6 months.
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