Adding Healthy Weight Loss Strategies
Not just overweight, the body is too skinny also a significant problem for health. Many studies have shown, a thin body is not necessarily free from the risk of developing heart and blood vessel disease. Research has recently shown, the weight is too thin have a greater risk of death than people who are overweight.
In addition to the risk of disease, too thin-bodied people who have generally imaged unhealthy and not fresh. For that reason, many people with less weight wants to increase his weight. However, raising the weight is not as simple as eating more than usual.
Doctors physiologist Grace Judio Kahl said, the principle of raising the weight is to enter more calories than the energy expended. So before starting the program, must be known how normal calorie needs someone, and how much should be added.
Increasing healthy weight is about 1 kilogram a week. To raise 1 kg, one should "" save "" 7,000 calories. So every day of the week there should be 1,000 extra calories beyond daily caloric needs.
"" For example, someone has a caloric requirement of 1,600 calories per day. If you want to put on weight 1 kg, meaning he had to eat 2,600 calories for seven days, '' he said when contacted by Compass Health, Wednesday (07/16/2014).
But calories are entered was not just empty calories, but also must be nutritionally balanced. "" Raising the weight certainly do not want to be accompanied by an increased risk of the disease, is not it? That's why any source of calories need to be considered, ' "says consultant weight loss program at Indonesia's Lighthouse clinic.
Source of calories the healthy need nutritionally balanced. That is a source of calories should be foods that contain carbohydrates, protein, and fat. In particular to raise the weight, the focus is on protein, not lemak.Otot
In order for good posture, body not require the addition of fatty deposits, but muscle. Well to build muscle, it takes two things: their needs and materials. The definition of needs is muscle is only produced when needed. Proven if rarely used, limbs will decrease muscle mass.
How to stimulate muscle growth? Sports that the principle of resistance exercise was key. The exercise may be lifting weights, both the burden of the body itself or by the tool.
According to dietitian doctor Phaidon L Toruan, exercises for muscle growth needs to be done on all body muscles, chest muscles, shoulders, back, abdomen, hips, quadriceps, hamstrings, and calves. It was done twice a week with a right and exercise load to add a little demiki bit.
The second factor is the material. The point is that the body needs to build muscle material. One nutrient that is instrumental to this is a protein. Therefore, according to Grace, protein is a nutrient that must be consumed more when it wants to increase the weight.
"" Protein should be eaten by the number of four to five palms day. Its source is better than fish because it also contains healthy fats. Red meat may also contain cholesterol but red meat is high enough, '' said Grace.
Grace also provides sample menus that can be consumed in a day to promote weight loss. The addition of food ingredients that enrich the nutritional and caloric needs to be done.
- Breakfast: porridge chicken + one piece of chicken the size of large-morning snack: bread + butter, plus a slice of cheese or meat asap- Lunch: rice + dishes + vegetables + beans to increase intake of fiber, protein, and healthy fats - afternoon snack: fruit-buahan- Dinner: the same as lunch, with varied dishes.
green coffee bean
Not just overweight, the body is too skinny also a significant problem for health. Many studies have shown, a thin body is not necessarily free from the risk of developing heart and blood vessel disease. Research has recently shown, the weight is too thin have a greater risk of death than people who are overweight.
In addition to the risk of disease, too thin-bodied people who have generally imaged unhealthy and not fresh. For that reason, many people with less weight wants to increase his weight. However, raising the weight is not as simple as eating more than usual.
Doctors physiologist Grace Judio Kahl said, the principle of raising the weight is to enter more calories than the energy expended. So before starting the program, must be known how normal calorie needs someone, and how much should be added.
Increasing healthy weight is about 1 kilogram a week. To raise 1 kg, one should "" save "" 7,000 calories. So every day of the week there should be 1,000 extra calories beyond daily caloric needs.
"" For example, someone has a caloric requirement of 1,600 calories per day. If you want to put on weight 1 kg, meaning he had to eat 2,600 calories for seven days, '' he said when contacted by Compass Health, Wednesday (07/16/2014).
But calories are entered was not just empty calories, but also must be nutritionally balanced. "" Raising the weight certainly do not want to be accompanied by an increased risk of the disease, is not it? That's why any source of calories need to be considered, ' "says consultant weight loss program at Indonesia's Lighthouse clinic.
Source of calories the healthy need nutritionally balanced. That is a source of calories should be foods that contain carbohydrates, protein, and fat. In particular to raise the weight, the focus is on protein, not lemak.Otot
In order for good posture, body not require the addition of fatty deposits, but muscle. Well to build muscle, it takes two things: their needs and materials. The definition of needs is muscle is only produced when needed. Proven if rarely used, limbs will decrease muscle mass.
How to stimulate muscle growth? Sports that the principle of resistance exercise was key. The exercise may be lifting weights, both the burden of the body itself or by the tool.
According to dietitian doctor Phaidon L Toruan, exercises for muscle growth needs to be done on all body muscles, chest muscles, shoulders, back, abdomen, hips, quadriceps, hamstrings, and calves. It was done twice a week with a right and exercise load to add a little demiki bit.
The second factor is the material. The point is that the body needs to build muscle material. One nutrient that is instrumental to this is a protein. Therefore, according to Grace, protein is a nutrient that must be consumed more when it wants to increase the weight.
"" Protein should be eaten by the number of four to five palms day. Its source is better than fish because it also contains healthy fats. Red meat may also contain cholesterol but red meat is high enough, '' said Grace.
Grace also provides sample menus that can be consumed in a day to promote weight loss. The addition of food ingredients that enrich the nutritional and caloric needs to be done.
- Breakfast: porridge chicken + one piece of chicken the size of large-morning snack: bread + butter, plus a slice of cheese or meat asap- Lunch: rice + dishes + vegetables + beans to increase intake of fiber, protein, and healthy fats - afternoon snack: fruit-buahan- Dinner: the same as lunch, with varied dishes.
green coffee bean
