Figuring out how to control weight is a difficult and confusing process for many people. Many people live their whole life without mastering how to maintain weight. On the other hand, others lose weight and get to a point where they would like to stay at the current weight they are at by not losing or gaining any more weight. Whatever your current circumstances are, this article on weight management will provide you with a better understanding of how to control weight gain and how to maintain weight.
Calories to Maintain Weight
In my opinion, nutrition is the single most important determining factor in weight control success. You must learn how to control eating! Those who do not understand how to control eating are probably going to have a difficult time maintaining weight. Regardless, it is possible to control weight gain.
Before learning how to control eating, there is an important step you must take. First, you must determine your metabolic rate. Metabolic rate is the process in which your body utilizes food and converts it to energy. Basically, in order to control weight, you must know how many calories your body burns on a daily basis thereby providing the amount of calories you should consume on a daily basis to maintain normal weight. To do this you should use a BMR calculator.
A BMR calculator allows you to input information, such as weight, height, and age, to determine how many calories your body burns daily. It also takes into account what type of lifestyle you live, whether it be sedentary, lightly active, or very active. After you determine what your metabolic rate is, try to consume that many calories daily to maintain weight. The calories you eat must equal the calories you burn (metabolic rate).
Additionally, you should not eat too many calories from saturated and trans fats. The American Heart Association recommends limiting saturated fat intake to 7% or less of total daily caloric intake and trans fat to 1% or less of total daily caloric intake.
Aside from calories, there is another significant factor in weight control: exercise. Ultimately, exercise and weight control go hand in hand.
Exercise and Weight Control
Like I stated before, weight management control is a difficult task to accomplish for millions of people in America, which is one reason why our obesity rate is so ridiculously high. What's also disturbing is that Americans are becoming less and less active and more and more lazier! For example, how many times have you seen someone driving around a parking lot for 5 minutes just to get a closer spot the entrance? How many people use escalators in an airport as opposed to just using the stairs? How many people run to the first seat available on the train or Metro instead of just standing for a few minutes? Chances are, many of these people are obese and do not know how to control weight due to their inactive, sedentary lifestyle.
To control weight and maintain good weight, most of us have to workout like maniacs! Sure, there are those uncommon people who can eat whatever they want and never gain a pound! For the rest of us, that is not an option. We must engage in daily exercise in order to control weight.
There are a plethora of effective exercises that can help control weight. However, many studies show full body, multi joint exercises that tax the entire body are the best for burning calories thereby making weight control easier.
Effective weight control exercises include:
SquatsPushupsPullupsSquat jumpsBurpeesLungesStep upsOverhead squatsDipsFront squatsBent over rowFinal Note
There you have it! Learning how to control weight is a very confusing concept for many people. That is one reason so many people carry excess weight in their abdomen, thighs, arms, etc. Other people are just too lazy or uneducated when it comes to weight control. Regardless, learning how to control eating and engaging in daily physical activity can help you with weight management control!
First off, to maintain good weight calories in must equal calories out. Another words, the calories you burn daily, which is your metabolic rate, must equal the calories you consume daily. For example, after using a metabolic rate calculator you determine that your metabolic rate is 1800 calories per day. To maintain and control weight, you would simply eat approximately 1800 calories per day! To gain weight, you would eat more than that and to lose weight you would eat less!
Secondly, you must exercise! Simple as that! Exercising does not have to be solely performed in a gym either. There are many ways to exercise and burn calories. If you choose exercises that you enjoy you are much more likely to stick to an exercise regimen!
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