KEEPING YOUR FIGURE AND PERFECT WEIGHT
Some however have the psychological effect where staying fit is largely a state of mind. I also think that the right food, exercise and body weight assessments can help our bodies remain in great shape from the inside out
Know that perfect model body does not mean squeezing into the dress size you wore in your teens, or aspiring to the same number on the scales of your svelte best friend. Stop fighting your body and find the weight that works for you.
There is probably a weight that you feel happy at, but is it really the right weight for you? People often have unrealistic expectations of the size they can achieve and maintain; says nutritionist consultant and health expert Perpetua.
If you are a curvy Nigella Lawson type, it is unlikely you will be able to slim down war-fish keira’s knightly figure, at least not without a painful of effort and deprivation. Likewise, if you have Kiera’s build, you are not going to be voluptuous and it would not suit your frame anyway. Yet, it seems many of us have lost sight of the fact that we all come, quite naturally, in different shapes and sizes. The paper are always filled with criticism of the celebs deemed “ too skinny and, while some starlet are undoubtedly busy dieting themselves into oblivion, some have naturally slim frames.
Observe your body
Your body has it’s own natural weight and shape. Once you are there, you will struggle to shift more pounds. If you are having to fight to maintain a particular weight, whether through a punishing gym regime or a very restrictive diet, that is probably a sign that your body is not meant to be that way.
You do not have to go to the gym everyday says Perpetua. Current guideline recommend that you should exercise 30 minutes five days of the week health, but can include simply having a more active life style. For example walking, jogging, gardening or DIY. With healthy balance diet and a measured approach to exercise, your body should settle at the weight that naturally healthy for it.
“you do not have to go to the gym everyday. Guidelines recommend exercising five days a week”
Find you waist measure
Your waist-to-hip ratio is another important indication whether you are the right weight, or storing fat in an unhealthy place, says nutritionist. We know that apple shape, who store fat around their middle are more likely to develop a range of conditions, from type 2 diabetes to heart disease and even Alzheimer. To work out you ratio, measure your waist at it’s narrowest point and your hips at their widest. With a calculator, divide your waist measurement by your hip measurement. The healthy ratio for women is below 0.8; you are at moderate risk if yours is 0.96 to 1, and high risk if you are over 1.0.
Find your type
There are three different types of body types; says expert namely: Ectomorphy, Endomorph and Mesomorph, and you cannot change from one to another. The one you fall into will have an impact on how easy or difficult you find it to loose weight. Many people are not a pure type. You find you are cross between two. In which way follow a combination of the advice for both.
1. Ecotomorph
You are tall, slim and small-boned, with long limbs and a lean body.
Celebrity example Celine Dion and most fashion models.
The benefits you are probably the envy of your friends because you are the most likely body type to be able to eat what you want without gaining weight. And you are a great clothes horse!
Potential problems
You could easily become underweight and may actually struggle to get pounds. While that may sound like a dream situation to your overweight friend; could put you at higher risk of condition such as Osteoporosis (and you may very well get fed up with people looking at you as though you have an eating disorder). Because you find it hard to put on weight, you may not have the motivation to eat well and exercise and just because you are nice and slim, it does not necessarily mean you are healthy.
Make the most of your type
Exercise
Cardiovascular exercise burns fat and you ends three weekly sessions of 20 minutes cardiovascular training (Cycling, running or anything else that raises your heart and lungs healthy, but will not burn too much fat).
Workouts that builds muscles and work on your core strength are good ideas. Pilates, swimming or make the most of your long, little build and try indoor climbing.
Diet
Just because you can dig freely into chocolate, does not mean you should. Even if you do not put on weight, you still at risk of cholesterol levels. Eat plenty, and often to keep your weight stable, but choose nutritious foods. At least five portions daily of fruit and vegetables, plenty of proteins such lean red, meat, chicken, pulse and oily fish, plus pasta, rice and wholegrain such as oats.
Protein shakes are a good way to support muscle building.
2. Endomorph
You tend to be of average height, with a soft, rounded body and relative short limbs.
Example late Stella Obasanjo ( Former 1st Lady of Nigeriain Obasanjo regime)
The benefits
You can look gorgeously voluptuous, with a true Marilyn Manroe- type hourglass figure.
Potential problem
Of all the body types, you are the most likely to gain weight and to find it harder to shift. This could put you at higher risk of heart disease, diabetes and other obesity, related conditions.
MAKE THE MOST OF YOUR TYPE
Exercise
Burn it up! Keep the emphasis on the intense cardiovascular activity, such as running, dancing or cycling. You can really have fun with your workout. Mix up salsa, can-can quash.
Build at least three 30 minutes sessions of high intense exercise into your regime every week, on top of your daily 30 minutes moderate level activities. Make it enjoyable and you will not see it as a chore. Add some weight training, as that will help rev up your metabolism.
Diet
Aim for a low fat diet with plenty of lean protein, such as chicken and fish with vegetable making up the majority of the meal. Satisfy a sweet tooth with fruit. Try topping dried fruit with natural yoghurt for a treat. And, although you should never deprive yourself, try save fat laden dessert for weekends. And watch your portion sizes. “ although its is important to emphasize healthy, low - fat foods, you still need to keep an eye on how much you are having to eat slowly and try putting your knife and fork down between mouthful. Your body should know when it is full; says dietitians.
Some dietitians gave some insight on how eating a banana with a glass of warm water can be said to trigger weight loss
HOW TO KEEP YOUR FIGURE AND ENHANCE METABOLISING
While you might not be able to stop your body clock, you do have control over how rapidly you age how vulnerable you are to gaining weight. Every bout of exercise release a burst of growth hormone that give bones and muscles a boast. This will speed up your metabolism., helping you to loose weight and keep it off.
Strength training can boost metabolism by up to 15 percent.
Training :
Walk for at least 30 minutes everyday to help strengthen your cardiovascular system.
Jog or take the stares instead of the elevator.
Take up pirate or tai chi to improve flexibility and help avoid pain and injury.
Get on your bike, pedalling uses your lower body muscles, which makes them stronger and increases your metabolism.
Start swimming, its good for muscle strength. Which can decline rapidly after the menopause.
Our metabolism does slowly slightly as we move through the decades, but gaining weight is not inevitable. Avoid foods that supply lots of calories but few nutrients. The usual suspect are biscuit, cakes, puddings etc.
Try to eat foods that are high on volume of vitamins and minerals, but are low in added sugar and excess fats.
These include fruit and vegetable, porridge and other wholegrain foods such bread and pasta. They will help you to feel full but not gain excess weight. Add to these some real protein like fish, nuts, seed, tofu and lean meat and you have the recipe for slim and fit future.
Get vitamin C, dark red, purple, purple and yellow orange nutrient everyday to help boost circulation and beat sun damage. Eat citrus fruit and berries, red cabbage and beetroot, spinach, sweet potatoes and carrots. And eat soya milk from plant oestrogens and protein, and you have a great combination for giving nature a helping hand in holding back the years.
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