Every man surely want to have ideal body . The ideal weight is not only providing attractive posture, but also good for the health of the human body. Whether a figure such as Cristian Ronaldo, Real Madrid, and all sportmens can said to be ideal? A lot of people don't actually know how their ideal weight. For that, here are 3 simple principles which is best way to lose weight.
A. The first principle
You must know the first target ideal weight you want to achieve. Let us find out how to calculate your ideal weight and how to achieve the ideal weight. How to calculate ideal body weight?
Ideal weight can be calculated by the calculation of body mass index (BMI). BMI is obtained by using the quadratic formula of the weight in kg divided the height in meters.
For example your weight 70 kg, 1.7 metres in height and then Your BMI is 70 kg/(1.7 m)^2, i.e. 24.2 kg/m^2.
B. Second Principle
Once you know your weight by trying the formula above, and it turns out that the result does not match the standards in your country for example experiencing overweight. You need to know the right and true way to lose weight that is in accordance with the rules of the medical. How to lose weight according to the rules of medical?
There are two ways to lose weight, from diet and exercise. To make it easier, know some rules of a good diet and correct the following:
1. Total fat provided should be less than 30% of calories.
2. Simple principle of losing weight is calorie deficit must occure between calories in and out. So, simply put the amount of food consumed should be less than the amount of physical activity or in the other word, the amount calories to lose weight is when the amount calories comsumed is less than the amount calories burned.
3. Carbohydrates include 55-65% of the total energy needs, whilae the protein is about 15% of the total amount of calories needs.
4. An increase in physical activity is a part which cannot be separated from the weight loss program.Physical activity should start gradually and the intensity is improved gradually.
5. you can start physical activity by walking 30 minutes as much as 3 times a week and increased to 45 minutes as much as 5 times a week. With the increase in activity such as this, expected increased energy expenditure as much as 100-200 calories per day.
6. Consumption of fresh fruit and vegetables should also be improved.
C. Third Principle
You must know and understand well the dangers of obesity or overweight condition. Thus it is hoped you can grow and have the self awareness about healthy living patterns to be able to achieve the ideal weight.
Excessive weight can be said also as a separate disease. Obesity is associated with an increased risk of developing coronary heart disease and blood vessels. Various risk factors that include other, high blood pressure, metabolic syndrome, diabetes mellitus. Because all of these risks can be fatal and leads to death.
That are 3 principles that you can do safely to lose weight and you can see the difference before and after losing weight using this principle.
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