Dear All,
I am coming back after a long time.Been busy with some things.But as promised, I am going to provide some tips to keep yourself fit and trim.First and second and third and last thing is watch what you eat and how much you eat.Keep yourself physically active.Keep yourself mentally positive.
Exercise improves the insulin sensitivity.It also modifies lipid abnormalities and hypertension.The magnitude of reduction in BG level is related to the duration and intensity of physical exercise.This is mainly due to attenuation in hepatic glucose production.Muscle glucose utilization also contributes to reduction in BG levels. Exercise also helps us to spend the calories.So if you would like to loose weight or stay fit it is better to attend to your calorie intake.
How one does calculate the calorie requirement for his/her age,build and activity.
The formula is as follows:
It is called BMR(Basal Metabolic Rate):
It is expressed in Kcal/day.
Men: 66.5 + (13.75 x Wt) + (5.003 x Ht) - (6.755 x Age)
Women:655.1 + (9.563 x Wt) + (1.850 x Ht) - (4.676 x Age).
Wt:In Kgs of actual body weight.
Ht:In Cm
Age in years.
Our calorie needs increase as our activity level increases.
Sedentary (No or little activity)= BMR x 1.2
Lightly Active(Some physical activity 1-3 times per week) = BMR x 1.375
Moderately Active(Exercise 3-5 days/week) = BMR x 1.5
Very Active(Exercise 6-7 days/week) = BMR x 1.725.
Heavy Physical Training = BMR x 2.
Those who intend to loose weight should consume around 200 Kcals less than their actual daily requirement.It not advisable to loose more than 200 Kcals per day.
You get these information in the web and also in some smartphone applications.So it is easy to get the knowledge but you need only some motivation to incorporate them in your life style.
I am coming back after a long time.Been busy with some things.But as promised, I am going to provide some tips to keep yourself fit and trim.First and second and third and last thing is watch what you eat and how much you eat.Keep yourself physically active.Keep yourself mentally positive.
Exercise improves the insulin sensitivity.It also modifies lipid abnormalities and hypertension.The magnitude of reduction in BG level is related to the duration and intensity of physical exercise.This is mainly due to attenuation in hepatic glucose production.Muscle glucose utilization also contributes to reduction in BG levels. Exercise also helps us to spend the calories.So if you would like to loose weight or stay fit it is better to attend to your calorie intake.
How one does calculate the calorie requirement for his/her age,build and activity.
The formula is as follows:
It is called BMR(Basal Metabolic Rate):
It is expressed in Kcal/day.
Men: 66.5 + (13.75 x Wt) + (5.003 x Ht) - (6.755 x Age)
Women:655.1 + (9.563 x Wt) + (1.850 x Ht) - (4.676 x Age).
Wt:In Kgs of actual body weight.
Ht:In Cm
Age in years.
Our calorie needs increase as our activity level increases.
Sedentary (No or little activity)= BMR x 1.2
Lightly Active(Some physical activity 1-3 times per week) = BMR x 1.375
Moderately Active(Exercise 3-5 days/week) = BMR x 1.5
Very Active(Exercise 6-7 days/week) = BMR x 1.725.
Heavy Physical Training = BMR x 2.
Those who intend to loose weight should consume around 200 Kcals less than their actual daily requirement.It not advisable to loose more than 200 Kcals per day.
You get these information in the web and also in some smartphone applications.So it is easy to get the knowledge but you need only some motivation to incorporate them in your life style.
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