Weight Control Program

Weight Control Program

 Weight Control Program

 

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The major purpose of weight control is to reduce the amount of fat on the body and to increase the amount of muscle. It is, in reality, a program of fat control rather than weight control. This control can be exerted only by coupling sensible dietary programs with a regular, balanced program of exorcise.
When we eat, the food is used, stored, or discarded. The body stores fuel, or calories, as fat. The more fuel we consume, and the less of it we use, then the more of it that is stored in the body in the form of fat. The human body is not like a car’s petrol tank that will overflow when full. Our bodies accept all the calories that we put into them, and store those which we do not use.
For example, if you eat food that has a value of 3,000 calories and use only 2,600 of them in your activity, then the remaining 100 calories are stored in the body. Every time you accumulate about 4,000 of these calories you will notice an extra pound of weight on the scales.
When you exorcise you burn calories. Energy used in this way will result in muscle development. As muscle is slightly heavier than fat, you may very well notice an increase in your weight rather than a reduction. How ever it must be stressed that this muscle weight is useful weight and will improve the way you look and feel. Research has shown clearly that the most effective way of taking off weight and keeping it off is through a program which combines exercise and diet
Weight control exercise programs
This page is concerned primarily with the habits of exercise and diet as steps on the road to control weight. Many more ways and means exist which can become habits that will also contribute to this goal. Try to make some of these a part of your daily living and you will soon find that without conscious effort, or extra ‘work’, you are gaining many benefits.
Walking is an excellent weight control exercise if done at a faster pace than a slow shuffle. If you use public transport, do not use the nearest or most convenient stop, but get on or off a few streets away and walk briskly. Walk to the corner shop or post box rather the use your car. At every opportunity, walk rather Than ride. Climb a few flights of stairs, instead of using the lift or escalator.
Use your muscles for lifting objects when you are able, rather than pushing them. Even an everyday weight control program practice like drying yourself with a towel after bathing can become a fitness activity. Rub down briskly rather than daubing.
When standing, sitting, or lying, tense the muscles of the abdomen and hold for about six seconds. Do this a few limes each day. Constantly think of how you look, and walk tall and sit tall, always attempting to maintain a good postural position.

 

Strength, Flexibility, Endurance Exercise

Strength, Flexibility, Endurance Exercise

The strength, Flexibility and endurance of the body can be increased through regular exercise. Such improvements are primarily localized in the muscles and organs which are exercised – one cannot strengthen the arms and shoulders by exercising the legs.
To improve the condition of all muscles one must undertake a program which will provide them all with work. The strength of a muscle is measured by the amount of force that, that muscle can exert and is dependent upon the size and number of muscle fibers that can be brought into action at any one time and the frequency of the nerve impulses to them. Endurance is concerned with the ability to repeat an action over and over again, or to sustain a muscular contraction. Since the fuel for muscular contraction is carried in the blood, endurance is chiefly dependent upon the functioning of the cardio respiratory system, (heart, blood vessels, and lungs – that is, the ability of the body to transport food and oxygen to the muscles, and waste products away from them, efficiently.
The human body requires proper use to function efficiently and endure. The body is very different from a machine that wears out with use. Most persons have noted how the muscles of an arm or a leg in a cast become smaller and weaker the longer the arm or leg remains so encased. While this is a dramatic example it is in effect what happens to the muscles of the body in a milder way when these muscles are not used enough. Exercise over and above the normal demands of daily living is essential to the development of an efficient, strong, and durable body.
The resultant more pleasing appearance and sense of well-being are added benefits that cannot be overlooked.
Caution – before you start
If you have any doubt as to your capability to undertake this program, see your medical adviser. You should not perform fast, vigorous, or highly competitive physical activity without gradually developing, and continuously maintaining, an adequate level of physical fitness, particularly it you are over the age of 30.

 

Healthy Diet After Delivery

Healthy Diet After Delivery

Diet you have just had a baby. Do you really need to have a special diet?
So you have had your baby! Suddenly all the necessary and unnecessary advice you got throughout pregnancy from friends and relatives seems to have doubled. When you reach out for that piece of mango, your mother-in-law is horrified. “you can’t eat that,” she says, pulling the fruit away. “You have just delivered!” Your mother wants you to have a tablespoon of ghee with each meal. An aunt who has come to see the baby checks with your mother if your getting a special mix of dried fruits and nuts. Who should you listen to? Having just delivered, do you really need to have a special diet? Can you eat normal food or does everything have to be specially prepared for you? If you have had a caesarean section, will any food affect the wound?
After the delivery you will find you have lost more than half of what you had put on in pregnancy. You still have to lose a few kilos to regain your pre-pregnancy weight. Obesity in women starts very often in pregnancy. If you don’t lose all the excess weight after the delivery, you will put on even more in a subsequent pregnancy. This additional weight tends to accumulate each year.
How much weight should you have gained in pregnancy?
The amount of weight you should gain in pregnancy depends on your pre-pregnancy body mass index (BMI). If you have gained more than you should have, then you will have to work harder to take that weight off.

A balanced diet after delivery?

You do not have to eat large quantities because you are breast feeding. It is important to eat a balanced diet. There are no foods that will affect the baby. There are no specific foods that you should not eat after the delivery. A balanced diet with plenty of fruits and vegetables is very important after the delivery.

Dairy products after delivery?

When you are breastfeeding. You should drink 2 glasses of milk and eat 2 cups of curds a day. If you have gained too much weight in pregnancy you can drink low fat or skim milk. Even curds can be made from low fat or skim milk. Protein after delivery?
Proteins are the building blocks for the baby. Make sure that your diet includes dairy products, grains, nuts and pulses, eggs, meat, fish or poultry. Avoid deep fried food.
Carbohydrates after delivery?
Carbohydrates provide you with energy, when taken in larger quantities, you will only get empty calories. You do not need to increase the quantity of rice that you normally take. Substitute chapattis for rice at one meal, if you are gaining too much weight. Vegetables and fruits after delivery?
Vitamins and minerals after delivery?Vegetables provide vitamins, minerals and rough age. A rainbow of vegetables and fruits on your plate provides excellent nutrition! Greens will help avoid constipation.
Many women of child bearing age have low iron stores. It is important to be on a combination supplement of iron, B-complex and folic acid for a few months after a delivery. Calcium requirements double during pregnancy and lactation.
Old wives takes: Eat plenty of ghee. It will help the uterus heal. Not true! This will only make you put on unnecessary weight and is very unhealthy since it is a saturated fat. Avoid spicy food and hot or cold drinks because it will harm the baby. Not true! Eat lots of garlic, it will increase milk flow, not true! Garlic by itself doesn’t increase the flow of milk. It makes the mild smell which may tend to make the baby suckle more. Ajwain water is good for you. Not true! Avoid certain kinds of lentils, root vegetables and certain fruits. Do not eat papaya, pineapple and mangoes after delivery. Not true!

 

Food and Calorie Table

Food and Calorie Table

Every Individual needs an adequate supply of nutritional food for good health. Lack of essential nutrients in the diet is called malnutrition. It means the persons are generally weak and sick.
Many people in our country and other developing countries suffer from malnutrition because of poverty; malnutrition specially affects the health of children severely. To control malnutrition government has taken several steps like noon meal scheme for school children and functioning ICDS.
A good healthy man like you needs about 3000 – 3500 calories daily.
Caloric Chart or Caloric Calculator.

Age Group	12-15 Year Girls	12-15 Year Boys
Carbohydrates	300 grams to 320 grams	300 grams to 320 grams
Proteins	2.5 g. per Kg of Body Weight	2.5 g. per Kg of Body Weight
Fats	30 to 50 g	30 to 50 g
Minerals	10 to 30 g	10 to 30 g
Vitamins	1 mg. of Vit-A 1 mg. of Vit-B 50 mg of Vit-C	1 mg. of Vit-A 1 mg. of Vit-B 50 mg of Vit-C
Total Calories	2200 to 2500	2200 to 2500

Caloric Chart – Caloric Requirements of adult according to age

Age	Men	Women
20-30	3200	2300
30-40	3100	2230
40-50	3000	2160
50-60	2750	2000
60-70	2500	1800
70-	2200	1500

 

Balanced Diet

Balanced Diet

  

For being healthy and strong, you must eat the right amount of food containing the right amount of each nutrient component. Such a food is balanced food. A meal in which you eat balanced food is called a balanced diet.

Balanced diet has three important qualities:

• It is rich in essential quality. Such as vitamins, minerals and certain amino acids.
• It provides enough energy raw materials for growth of cells, tissues, and organs.
• It provides the energy required by the body

Nutrition and the importance of the food
Food and nutrition is necessary for the survival of organisms, because they are essential for the growth of the healthy body. Food and nutrition is also essential for creating resistance against the disease causing germs and for giving energy to the body. Activities like in take of food, digestion, absorption, metabolism and excretion together constitute nutrition. Nutrition enables us to grow well and enjoy good health.
Constituents of food.
Everyday, we eat varieties of small food items like wheat, rice, pulses, greens, vegetables, fruits, and milk. The nutrients, like carbohydrates, proteins, lipids, vitamins and mineral salts are present in these food items and they perfume some important functions. Balanced diet.
A particular type of food itself does not give all required nutrients so, taking different type of diet. A nutritionally adequate diet containing proportionate proteins, fats, vitamins, minerals and water are known as balanced diet. It should also contain some quantity of indigestible fiber content food to avoid constipation.
Balanced Diet Chart

Food Stuffs	Average Man	Average Woman	Adolescent (13-15 Yrs.)	Child (5 Yrs)
Cereals (Rice, Wheat etc…	520	440	420	270
Pulses (Various Dhal-ground nuts, coconut, seeds can substitute)	50	45	45	35
Other Vegetables (Raw or Cooked)	70	40	50	50
Roots and Tubers (Potato, Sweet Potato, Yam Tapioca)	60	50	30	20
Milk	200	150	250	250
Fats and Oil	45	25	40	25
Sugar and Jaggery	35	20	45	40