How to reduce body fat percentage

Why calculate your body fat percentage on an ongoing basis? To coin a well-used business phrase "What gets measured gets managed". And managing your body fat, not just your weight, has so many benefits.

Perform a quick health check up to find your body fat percentage. If you get a high fat percentage, you need to know how to bring it to normal levels so as to avert yourself from any cardiac attack or any major disease.

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Body Fat Percentage is refers to the percentage of body fat mass in relation to the body weight.

Reducing the body fat requires a calorie restricted diet mixed in with exercise to build muscle. Here are some instructions:

1. There is no way to pick what part of your body you want the fat to come off of. Whether you have excess body fat in your midsection, thighs, or arms, the procedure is exactly the same.
2. Eating foods that have fat in them will not necessarily make you gain body fat. The only thing that will make you gain excess fat is the excess calories that you intake. Carbohydrates and protein can make you gain just as much weight.
3. The only way to lose body fat is a combination of reducing calorie intake through your diet and burning calories with exercise.
4. The best exercise to do for reducing body fat percentage isn’t sit ups, crunches, or curls. The best exercise is something that will burn a lot of calories such as running, biking, swimming, and most team sports.
5. Muscle tissue burns more calories than fat tissue does. You should include a good strength training routine in your workout to build more muscle that will help you burn even more calories throughout the day.
6. To burn sufficient calories to lose one pound of body fat, you might:

Briskly walk for a total of 35 miles

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Swim moderately fat for 6 hours

Dance for 12 hours

Play about 12.5 hours of golf

Jog for about 29 miles

7. Be patient while trying to burn fat by exercise. It takes time and considerable effort to achieve any kind of rapid fat-loss by exercise alone. Also be aware that muscle is denser (heavier mass) than fat. So, while you may look leaner, your weight may show only a slight reduction.
8. Here i would like you to see a great video, Yoga really helps you to reduce your big stomatch
   video

So stay fit, not fat!

Quick Health Check Up

At many times you must have heard people undergoing spontaneous death without any prior medical history, sudden occurrence of extreme blood pressure, etc. With the new age food habits, you might think these are but natural. But if they would have done a quick health check up regularly, they would have found the reason behind many sudden illnesses or death.

A regular health check up is mandatory to lead a healthy life. Hence to keep a check of your body, you need to know when your levels are normal, high, or low. Every person ought to know some basics about his health so as to take care of contingencies. So, we are providing some basics related to health so that the next time you wonder if your body is in total shape you can take the quick health check up.

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1. Measure your height and weight
2. Measure the Body Mass Index (BMI): A measure of mass that is calculated as weight divided by height squared.

BMI	Weight Status
Below 18.5	Underweight
18.5-24.9	Normal
25.0-29.9	Overweight
30.0 and above	Obese

3. Measure the Body Fat Percentage: Body fat percentage refers to the percentage of body fat mass in relation to the body weight.

% Body fat	Thin	Normal	High	Obese
Male	<10 o:p="o:p">

10-19.9

20-24.9

>25%

Female

<20 o:p="o:p">

20-29.9

30-34.9

>35%

4. Using a sphygmomanometer, measure the systolic rate, diastolic rate, and pulse rate.

	Systolic (SBP)	Diastolic (DBP)
Optimal	<120 o:p="o:p">

<80 span="span">

Normal

120-129

80-84

High-Normal

130-139

85-89

Mild Hypertension

140-159

90-99

Moderate Hypertension

160-179

100-109

Severe Hypertension

>180

>110

5. After calculating the above, you can do a cardiac health check as specified below:

Age		Upto 35	36-45	Above 45
	Score	1	2	3
Gender		Male	Female
	Score	3	1
BMI		Upto 25	25.1 to 29.9	30 & Above
	Score	1	2	3
SBP		Upto 129	130-149	150 & Above
	Score	1	2	3
DBP		Upto 84	84-94	95 & Above
	Score	1	2	3
Smoker		Never	Ex Smoker	Smoker
	Score	1	2	3

6. Calculate the total score by adding the parameters above.
7. Your Cardiac Health risk score is interpreted as follows:

Mild Risk	Below 10
Average Risk	10 to 14
Above Average Risk	15 and Above

So with a few basic devices you can do a quick check up of your health and calculate your cardiac risk. With appropriate measures you can keep your health levels in the normal category.

From http://ebusinesszone.net, Take Care and Lead a Healthy Life.

Right diet can help you stay fit even at old age

The connection between food and health is a strong one. Many diet-obsessed people overly focus on this one element of health though. It’s not necessary to adapt your diet according to your age. All you need is the right food that keeps you healthy and fit always. Maintaining the right diet involves a little bit of discipline though.

If you are reading diet control books, then new diet could be produced every year incorporating the latest research results, and each one would be different. There will be continuous change of perceptions and so it is suggested not to take the results of any diet book too seriously. Some of the key conclusions of each one will probably be contradicted in the future.

Right food does not mean either expensive diet or cutting down on the amount of food. It’s all about having the right food at the right time. Right food is what contributes to your energy and strength and not the amount of fat. Right food is about eating nutritiously while still enjoying delicious food choices, choosing the right vitamins and supplements. Right diet also doesn’t keep you off eating outside. You need to read between the lines of restaurant menus to find the healthiest options.

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Good eating habits keep one fit even during the old age. They keep the diseases that older people get more frequently at bay and extend longevity. These foods include fruits, vegetables, whole grains, lean meats, fish, and the right fats (eaten in moderation). Always remember to listen to your body. It is always advisable to eat the right quantity of food. Eating less would make you feel weak and eating more may lead to unnecessary consequences.

Even within foods, choose the right portions to eat that can keep you away from gaining fat. For instance, eating fish seems to have benefits separate from eating the fats that are in fish. And there is no one-size-fits-all approach for right food. You need to develop your own diet that keeps you fit. It is better if you can prepare your delicacies at home since there are many good ideas for how to have your food prepared in healthier ways.

While eating healthy, you should always realise how much effort it is worth to extend your lifespan. Also it is good to commend your accomplishments. You must be able to explain yourself why should you choose certain foods and avoid others. Since it helps you understand the effect that different foods have on your body, you can learn to make good choices at the supermarket, or restaurant instead of having to memorise a food list.

So eat nutrient rich, calorie poor, and delicious. Make food a positive part of your life!

Understanding your baby's problems

The parents of the present time face some difficulties in taking proper care of the health of their child and it is also difficult to take certain child health care decisions. At the time of having a child for the first time, they don't really have enough knowledge and information about the child health. 

The general health related problems in children include birth choices, issues of sleeping, infancy problems and extends to issues during school going days, the learning abilities, the temperament and behaviour and various other health and psychological problems of later part of childhood until the child reaches teens.

Here is an overview of the various common problems related to child health and some valuable child health care tips to assist you to make the childhood of your baby, a blissful one. 

Babies are a blessing in your life. And you definitely want them to have a healthy and happy childhood. For a child, a healthy diet and exercise is necessary and do take your child for regular health check-ups. Children tend to suffer from common health issues like vomiting, cold, tonsillitis, fever, and worms. 

Inculcate in your child healthy habits so that your child do not fall ill often. Give your baby vitamins supplement, but do consult the doctor first. Children of all age group cannot be treated equally. There are different body types and hence everything does not suit your child.

Baby Health Problems

The common problems a mother faces with her baby can be dealt at home. Only for extreme cases we need doctors. Vomiting in children is quite common. It is mainly due to some abdominal infection. Cough and cold are also quite frequent among children. But with age children acquire stronger immunity and have lesser number of cough and cold.

Tonsillitis is frequently found in children and the situation get worse when they are enlarged and inflamed ones. Due to tonsils a child will have bad breath, swollen oral cavity, and difficulty in swallowing. He/she may suffer from pain at the conjunction of the jaw and the ear. Ear and throat pain is another health issue which a child and their mother have to deal with. Reasons for ear pain may be wax, boil, infections, etc. A relative general health problem is fever. Anything above the normal body temperature of 98.6 degrees F is a condition of fever.

Worm infestations constitute an important health issue in children. Its symptoms are anaemia, nausea, diarrhoea, or sweet cravings. Lastly constipation is another common problem a mother deals with in her baby. Solid and painful stools can be quite agonizing for the child. Hard stools may have several reasons related to liver.

Baby Health Care

Taking care of your baby's health is very important. Avoid heavy and solid food. Boil the water which your child is drinking. Avoid spicy food when the child is vomiting or having loose motions. You can only give him food when he wants. A little bit of rice and curd can be had when suffering from these types of problems. 

During cough, cold and fever one should have warm water and veg/chicken soup. One can opt for some over the counter drugs to reduce high temperature or the ones used for decongestion. Capsules, or nose drops can be used for relieving the children from blocked nose. 

For treating tonsils one has to undergo surgery. But if the situation is not that complicated then you can go for some antibiotics or analgesics which the doctor can prescribe you. Include more fiber and fluids in your child's diet if he is suffering from constipation.

Baby Health Tips

• Get your child immunization injections from the fatal diseases.
  
• A healthy diet with the essential minerals, vitamins and nutrients are important.
  
• Ask your doctor for more information on your child health and its various symptoms.
  
• The child's room should be well aerated.
  
• During the winter months keep your child well protected from the cold.
  

Women aging issues – Grow younger everyday!

We all want to hold on to the feelings of youthfulness rather than transition into growing older.  But, when women think of youthfulness as physical attributes rather than attitude and spirit, the result is inner conflict, wasted dollars on beauty treatments, and fear and anxiety, even depression and loss of self-confidence.
By the time you are 45 years old, you should be getting a glimmer of what age has in store for you. Certainly it should be dawning on you that you will not have enough time to do everything in life. Therefore, you must do what is important.
Steps for keeping yourself younger:
1. Develop and maintain a strong social support network of family, friends, and colleagues.
2. Develop a personal exercise program combining aerobics and weight work. Hire a personal trainer to get you started.
3. Take charge of your brain. Make an active commitment to learning and growth. According to research on lifespan development: If you continue to use your brain and develop your intellect,  and if you remain socially connected and active, you can actually feel yourself younger!
4. Take charge of your financial future. Either married or single, you need to have access to enough financial resources to take care of your future.

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5. Eat a low-fat, high-fibre diet. Learn to live on fruits, vegetables, grains, and legumes as much as possible. Plan a few days a week that include no animal products, not even dairy.
6. Stay aware of the latest nutritional information.
7. Don't fall for fad diets.
8. Don’t let menopause affect your feelings or moods. Take charge of your emotions.
 9. Remember that the pharmaceutical industry makes money from selling drugs. Read, study, and form your own opinions about taking cholesterol, blood pressure, estrogen and other "old-age" medicines. It is your responsibility to read, study, and keep up with the truth for yourself. 
10. Practice light to no drinking.
11. No smoking, no matter what.
12. Remain goal oriented. Regardless of your age, still set one, five, ten and twenty-year goals. Keep on growing!
Don't become more conservative than ever. Age is an attitude. Conservative is an old, stuffy attitude that allows life to pass you by and makes you sound old and boring.

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How to reduce weight - Stay slim and fit

Staying slim & fit is happiest feeling to anyone. Obesity is one of the major banes of the modern lifestyle. With the increased amount of awareness about our own body, people are becoming more conscious about their eating habits. Getting slim and losing the extra pounds is not just an “in” thing but it is also very important for our health.

Unlike popular perception, losing weight is not a magical but a very simple process. It is just the mathematics of burning more calories than what you eat. And for that the safest formula for shedding those extra kilos from your body is by taking a balanced diet and right amount of exercising. In fact, these two rules should be an integral part of every person’s daily routine, irrespective of the fact whether one is fat or slim.Just because every other person has enrolled himself / herself in a gym, does not mean you too have to do the same.

There are certain home remedies you can follow to lose weight. These are natural ways to lose weight and therefore, safe and most suitable.

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Natural Home Remedies for Losing Weight

• As the first step calculate your BMR (Basal Metabolic Rate). It will help you find out how many calories you need to intake and how much pounds you need to lose.
• Now make a diet chart and setting out a reasonable goal for a week. Also make a proper exercising plan which includes swimming, yoga, cycling, using stairs instead of the lift, etc.
• Eat an ample amount of fruits like apples, pear, and green vegetables on a daily basis because veggies are low calorie food. Reduce your fat intake and substitute it with natural fruits and vegetables, which will boost your metabolism.
• You also need to cut down on your salt intake as it aids in increasing the body weight.
• Reduce the amount of milk products like cheese, butter, etc from your diet since these are rich in fat. Choose lean meat like chicken and fishes like salmon, sardines etc, which are great source of antioxidants and help you lose weight.
• Spices such as ginger, cinnamon, mustard, black pepper etc are very good in helping you lose weight. Find out ways to incorporate them in your diet.
• Have a healthy breakfast comprising of oatmeal, high fibered cereals, fresh juices, and fresh salads.
• Always keep counting the calories you intake and see if you are on target.
• Drinking enough water will not only keep you hydrated but will also aid in losing weight. Having green tea also boosts the metabolism and helps in losing weight.
• Stress is one of the major factors related to weight gain. Keep away from stress as much as possible. Take help of meditation, yoga, prayers etc.
• Intake of certain vegetables like bitter gourd, cabbage and bitter variety of drumstick are helpful for loosing excess weight.
• Having a spoonful of honey with lukewarm water is considered an apt and the easiest natural remedy to get rid of that unwanted fat. It has to be taken early in the morning. Add a pinch of lemon juice to it if you like.
• Cutting down alcohol consumption helps you lose weight faster. If you want to drink, do so with moderation.

As you can see that there is no quick-fix solution to lose weight. You will need to implement a safe and healthy diet along with regular exercise.