Lose Weight and Sculpt Body Shape

     “James, it’s so cold. Let’s go out and have 麻辣火鍋 to warm up.” Tom said. “Great, in the winter it’s just the right time to enjoy it. Hurry up, let’s go.” James replied. “James, let’s go out have an exercise.” Tom said. “No, it’s so cold. I’d rather sleep than exercise.” James replied. Later spring is coming. “Wow! My goodness! I can’t put on my spring trousers bought last year. I got fat.” James shouted out. Well, ladies and gentlemen have you ever met the same experience before? It’s getting warmer. It’s the right time to exercise and lose weight. Have you ever tried to lose weight? Many people spent a lot of money and time to lose weight but failed in the end.

     Most people think it’s difficult to lose weight. But if you get suitable ways to follow, you’ll find out it’s not so difficult to do.

     In my experience, losing weight is a longtime goal in the life. Unless you have a great motive and dogged determination you’ll hardly to endure the action. What’s your motive? For health, beauty, love, or others? In the recent years many evidence revealed obesity is the main cause of some chronic diseases. So losing weight is important for health.

     As you know eating too much is the principal cause of overweight. How to make a suitable dietary plain is important for weight loss. You should have right idea and correct improper dietary habits. Improper dietary plain is bad for health and fails to lose weight. There are some rules should obey.

(1)   Eat 4 to 6 small meals instead of traditional 3, don’t skip meals.

(2)   Avoid snack before sleep or not truly hungry, avoid binge eating.

(3)   Make sure your meals contain protein, carbohydrate and a little fat. Avoid naked carbs.

(4)   Prefer low salt, low sweet, low rich meals.

(5)   Eat more vegetable, fruit and roughage.

(6)   Well chew food before swallow.

Rules are simple and easy to follow. Success or failure? It’s all up to your motive and determination.

     Besides controlling meals consumption, suitable exercise plain is also important to lose weight and sculpt body shape. Suitable exercise plain includes aerobic and anaerobic exercises (strength training).Aerobic exercises such as quick walking, running, riding bicycle can strengthen heart vessel function and lose weight. You should take at least 3 times a week and persist 30 minutes per time. During exercise your heart beats should maintain between 60-70% of M.H.B. (maximum heart beat) for 20-30 minutes. M.H.B. = 220- age. Under this condition you could take advantage of fitness and weight loss. This is the key point. Strength training is anaerobic exercise- doing simple moves with dumb bells, a resistance band, weight training, and “Pilates”. You should devote 20-30 minutes 3 times a week to strength training. Key point is strength training increase caloric burn and boost in metabolism due to the muscle they gain. Strength training can build up more muscle and burn fat. Muscle takes up less space than fat makes you look leaner and shape your body. So strength training is important to lose weight and sculpt body shape. It makes you strong, slim, and shape.

       Medical prescription can help obesity to lose weight. Don’t rely on medicine. It’s not basic and long-standing way of weight loss. It depends on Dr’s evaluation.

  Well, are you ready to lose weight and sculpt body shape? Do you have a great motive and dogged determination to lose weight? Don’t hesitate, just do it. No matter what you’re fat or not it’ll make you fitness, beauty, and young looking.

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  - Reference -

  B.M.I. (body mass index) = B.W.(body weight, kg) / B.L.(body length, m x m) 

  B.M.I. < 20 –slim, 21-23 – normal, 24- 26 – overweight , > 26 – obesity.

  M.H.B.( maximum heart beat )= 220 – age

  - Examples –

  Miss. Leu.  20y/o 159.5cm

  70.0 kg B.M.I. = 27  obesity  chest / waist / hip 100.5 / 89 / 105.6 cm  at 7/1/04 

  62.8 kg B.M.I. = 24.8 overweight chest/waist/hip 95.3/ 77 / 98.5 cm    at 9/12/04

  Miss. Chang 14 y/o 162cm

  82 kg B.M.I. = 31.2 obesity chest / waist / hip 102 /89 / 116.5 cm    at 7/17/04

  78 kg B.M.I. = 29.7 obesity chest / waist / hip 100 / 87/ 110.5 cm    at9/25/04