It is
recommended at least 45 minutes of physical activity of moderate-intensity for
at least 5 days in a week. This amount of physical activity may reduce the risk
some chronic diseases. To lose weight experts
recommend that at least 60 minutes of moderate- to vigorous-intensity physical
activity on to carry out of be taken most days of the week. In addition, one
should follow a nutritious eating plan and consume fewer calories. Therefore,
it is essential to remember the body weight is affected by the balance of “calories-consumed”
and “calories-burned.” Those, who are on low calorie diets for body weight
reduction should have moderate to vigorous intensity physical activities at
least for 60-90 minutes daily. Physical activity is essential for successful
long-term weight management and will depend on current BMI and health condition.
For Good Health
- Slow and steady reduction in body weight is advised.
- Severe fasting may lead to health hazards.
- Achieve energy balance and appropriate weight for height
- Encourage physical activity
- Eat small meals regularly at frequent intervals.
- Cut down on sugar, salt, fatty foods and alcohol.
- Promote complex carbohydrates and fibre rich diets
- Increase consumption of fruits and vegetables, legumes, whole grains and nuts.
- Limit energy intake from total fat shift fat consumption from saturated to unsaturated
- Eliminate trans-fatty acids (bakery products and sweets).
- Use low fat milk.
- Exercise
Advantages of Exercise
- Controls body weight and composition.
- Reduces risk chronic diseases, such as type 2 diabetes, high Blood pressure, heart disease, osteoporosis, arthritis and some cancers.
- Builds strong muscles, bones and joints.
- Improves flexibility.
- Wards off depression.
- Improves mood, sense of well-being and self esteem.