How to reduce high BMI(weight) and live disease free and healthy life
Few facts about your health and high BMI
High BMI (Body Mass index) is nothing but person going through overweight or obese situation. You can find your Body Mass Index using BMI calculator.
If a person is having High Body Mass Index (BMI greater than 25) then he or she is Overweight or Obese. So Weight reduction is a primary important step to reduce high BMI and improve overall health and live disease free.
If you are into Overweight or Obese zone and wish to live remaining life without diseases and happier then you need to be serious in reducing weight or be ready to accept all diseases.
To reduce high BMI (weight) and live disease free and happy life some commitments need to be done to self. These commitments are so small that you can’t afford to miss it for your healthy and disease free life.
If you are really overweight or obese then you need to commit few changes to yourself and these are very small and easy. It's only question of your mind, just understand how the situation would be if you get into various diseases just because of your extra weight.
So understand the risks involved (visit this page if you want to know health risks and diseases of high BMI ) of carrying additional weight and how your life would take a turn towards a painful and disease full life and importantly when we suffer then our family, friends, and well wisher also get concerned.
Why wait for this situation? Act now by doing small alternations to your life style if you are going through overweight or obese situation.
So the bottom line is do some small alteration to your food and to your life style and live a charming, healthy and disease free life.
How to set small achievable target for your betterment
The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.
It's time to think about BMI..
On a Mission to make a Healthier World
To start with set very small achievable Target -
Even a modest 10% reduction from your current weight is beneficial to your health.
For instance, a 5’2” female or male who weighs 150 pounds (BMI=27), can improve her health by losing as little as 15 pounds, reducing her or his BMI to 25.
How to set a weight reduction target
Just try to lose 10 percent of your body weight in next 3 to 6 months or just try to lose 5 percent in next 2 to 3 months, don’t ever try to reduce weight in a hurry as these have serious health implications and also there are chances that you may regain the lost weight.
It’s very easy to set small weight loss target and also to achieve it.
Initially try to lose 5 to 10 percent of your current weight over 3 to 6 months. This will lower your risk for coronary heart disease (CHD) and improve other health conditions.
Be Precise in setting small goals.
For example :-
I will lose 5 kgs (or 2.5 pounds) in next 3 months. This will help you keep off the weight and motivates you to achieve further such small goals.
In the following sub sections we are going to mention 3 easy ways to reduce your high BMI (overweight or obese) and become healthy and disease free.
In other words these 3 steps will help you to reduce weight and stay fit and healthy forever. It’s all natural and Ancient Ayurveda ways.
Only serious weight losers will get results in 1 to 3 months. Why? Read on..
Healthy Move - Overweight and obesity are largely preventable - WHO (world health Organization)
3 Ancient Ayurveda ways to reduce weight (High BMI- Overweight or obese)
Once you set small achievable weight reduction target, as mentioned above, then you can use below explained Ancient Ayurveda methods for reducing weight and live disease free and healthy life.
Before knowing the Ayurveda ways for reducing weight, let’s first understand the meaning of Ayurveda .
The word ‘Ayurveda’ comprise of two words Ayur and Veda. ‘Ayur’ means ‘life’ and ‘Veda’ means ‘science.
Ayurveda means ‘the science of life’. It is said to be the oldest and most comprehensive medical system in the world and dates back more than 5000 years.
This ancient art of healing affirms that the science, philosophy and spirituality are all necessary aspects of healthy and happy living.
Thus Ayurveda is not only a comprehensive medical system but also a way of living and the very concept of bonding of mind and body.
Below mentioned ways to reduce weight are proven and provided excellent results throughout the world. Very importantly, these all ways are very easy to adopt and perform and as these are all Ayurveda methods so there is no question of any side effects.
In this section, ancient Ayurveda ways are mentioned with scientific and biological references.
The information mentioned here dates back to some 5000 years old. These 3 methods are very easy to adopt and follow so that you can get back your health by reducing your extra weight and live disease free and happy life.
All methods are natural Ayurveda ways and free of cost because nature has given us free of cost.
Most of the people adopted these methods have seen extraordinary results in 1 to 3 months time. Staying healthy and fit should not be a short term goal but in fact it should be part of your daily routine, lifelong.
These methods will rejuvenate you, both from mentally as well as physically. Not only you will reduce your weight but these methods will clean your internal system and biological bowels keeping you healthy and disease free for longer duration.
These methods will rejuvenate you and you can feel the difference in just 1 month.
You only require your mental preparation to try these methods; all these are free, natural and Ayurveda methods and can be done by any one.
Some people shared their stories saying that whatever they have earned in their lifetime had spent everything in medication. Beside this the pain and depression they and their nearest and dearest people went through is beyond imagination. So let’s decide that we will not bring such times in our life and act now by setting small weight reduction target.
Healthy move - Tiredness is nothing but lack of oxygen in your body. Try this and see the change - Take 10 slow and deep breathes and you will feel energized .Try it out and feel the difference.
This Ancient Ayurveda ways to reduce weight consists of three ways - Adoption of all three ways will give best results in just one to three months.
It’s guaranteed that you will see the results in next one to three months if you follow them dedicatedly.
Step 1 -
One Natural Ayurveda drink before going to bed and after waking up in the morning.
Drink warm water (nor hot neither boiling water) with one table spoon of honey before going to bed and after waking up in the morning.
You can also eat one tablespoon of honey after any food like breakfast, lunch or any snacks. It’s Ayurveda natural drink.
To read this page to know the visit here
Step 2 -
One Natural Ayurveda drink before and after food.
Just drink hot water with one simple ingredient and reduce your weight (high BMI -body mass index).
Convert your body from overweight or obese to Healthy weight.
It’s again very easy to prepare this drink and consume at home or at work place.
Visit this page to know the procedure.
Step 3 -
Conscious Breathing Method.
It’s very easy, no need to worry with
This is ancient technique which provides very effective results. It's possible to do anywhere and anytime.
Besides reducing weight you will get other tremendous benefits. This method dates back to 5000 years ancient breathing which helps in improved metabolism and digestion and hence in due course you will reduce weight.
Give it a try.
Visit this page to know further .
Body does whatever mind says.
Whatever the mind can conceive and believe, it can achieve
- Napoleon Hill
Where the Mind Goes, the Body Will Follow
Important note - All above mentioned methods have scientific, medical, and biological proofs including Ancient Ayurveda proofs.
Healthy Move - The best way to lose weight is slowly. Patience is a virtue
Important note - If you meticulously adopt above 3 ways then it is 80% sure that you will see weight reduction signs in first 1 to 3 months.
Additional if you want to enhance the weight reduction process and want to see 100% guaranteed faster results then below 2 steps can be added with your food and physical movement.
1. Can you take out 30 minutes from 24 hours for yourself?
2. Can you replace some of your food for weight reduction? - Just replace your food and no need to do any cut in food, without feeling hungry and deprived.
Can you take out 30 minutes for yourself from 24 hours?
If you are into high BMI (body mass index) zone then sooner or later there are high probabilities that your body will become highly prone to various diseases. If you don’t wish to go through these diseases and pain then this is the right time to do some small changes to yourself.
Sedentary life (no physical activity) is one of the major causes for your high BMI (overweight or Obese).
It’s very easy to understand how sedentary life (no physical activity) adds weight to our body and make you overweight or obese.
One example: -
what happens when you fill the petrol/diesel tank in the morning and don’t use it and again you go in evening and fill it. What happens? You know the answer. If you are not doing any physical activity and keep feeding yourself then the consumed food will not be fully utilized and will start storing in terms of fat resulting in weight gain. The Physical activity and food are both responsible for weight gain as well as weight loss.
Move from Sedentary life to active life. It’s very easy. Try it, feel the difference and share with all!
In simple words sedentary life is nothing but sitting at one place for longer duration with less or no physical activity. This type of actions will weaken the food digestion process and consumed food will not get digested and will be stored as fat in our body resulting in weight gain (overweight, obesity or High BMI).
For some people sedentary life is part of profession but if they wish to live future life disease free and happy then they need to take out 20 to 30 minutes either in the morning or evening.
Have you ever woken up early in the morning for a walk or for any sort of physical activity?
For Most of you the answer is No..right ? Then give it a try..You will not regret.
It is one of the most satisfying physical activities that you could ever do! It makes you feel fresh and rejuvenated, and gets you ready to take on the entire day with full enthusiasm.
Nature has given glorious things free of cost but we never feel them.
A fast morning walk for about 30 minutes is just what you need to give your body the exercise it needs. Whether you are looking to reduce weight or just want to maintain a healthy body, there is nothing like a morning walk. It is a fantastic way to retain your fountain of youth.
Some impacting tips for reducing weight
1) If you are walking, ensure you sweat.
Increasing heart rate (cardio workout) burns calories stored as fat. And if you are sweating, you are working hard enough that your heart rate has hit 80% of your age-adjusted max. The typical person doesn’t sweat from exercise till his or her heart rate hits 80% of the age-adjusted maximum.
2) While walking try to take deep breathes in between.
Deep breathe ensures more oxygen adds into your body and expelling more carbon dioxide out of the body resulting in weight reduction. Take deep breathes in between as much as you can and see the astonishing results on your weight in very short span of time.
Try it, it costs nothing. Read - How deep and slow breathe results in weight loss (link doc ready - Conscious breathing to reduce weight or high BMI)
3) Your Holidays are the best way for reducing weight and stay fit and healthy.
Generally people spend their holidays in lethargy but there is no harm to do some physical activity either in the morning or evening. Just a small walk either in morning or evening will enhance your mood and health. Just try, you will be good and energized.
Some of the people become health conscious after entering into overweight zone targeted their weekends and holidays for reducing weight and it worked.
4) Don’t eat after 7 PM.
Take some juice or smoothie or some fruits. It helps a lot in reducing weight. Try and see the results in 4 weeks. Add one Ayurveda drink before bed and after waking up in morning for excellent results. Read how this drink helps in reducing weight.
5) Have proper good breakfast.
Don’t skip breakfast and lunch. You can skip dinner and take some fruits. Dinner doesn’t help us much because we take late dinner and sleep.
6) Drink warm water or if possible hot water (Drink slowly like coffee or tea) after food.
It provides great results in reducing weight. It works, give it a try.
Healthy Move -
Lifestyle changes, A leap forward to better future.
The Nature has given us 24 hours in a day and it’s very easy to take out 30 minutes for self to stay healthy and disease free. Think, it’s very easy and it’s up to you.
Conclusion :- Take out few minutes if you are overweight or obese and start doing physical activity.- Measure your weight before you start and set small achievable target as mentioned above. You will definitely get results in 1 to 3 months and share with all to motivate.
Can you replace some food for your weight reduction ?
Your high calorie food is another major cause for your high BMI (overweight or obese). So instead of thinking too much the simple way is to replace your high dense calorie food to low calorie food. No cutting in food and no hungry or feeling deprived is required.
This food replacement will also ensure that you will not add extra calories because your fat burning process has already started by above 3 Ayurveda steps and one physical activity.
If you are overweight or Obese and looking to reduce weight then one of the primary step you need to take is replacing high calorie food to low calorie food.
Avoid 5 Foods to reduce your weight at faster pace.
When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat-storing hormone, drop. This increases fat burning and makes you feel more satisfied.
• Avoid: Sugar and starchy foods like bread, pasta, rice, beans and potatoes.
It’s very easy to understand how food adds weight to our body.
what happens when you fill the petrol/diesel tank in the morning and don’t use it and again you go in evening and fill it. It will spill out. Likewise if consumed food is not utilized then it will start storing in your body. So we need to consume food, use the food and again consume. If you are not doing any physical activity then consumed food will not be utilized fully and will start storing in terms of fat, resulting in weight gain.
Physical activity and food are both responsible for weight gain as well as weight loss.
Other example -
when we are ill (or sick), after few days we reduce weight, why - because we don’t consume food during those days. Stored fat will be utilized as energy during our ill days and hence we reduce weight. So food is the major cause for weight gain and weight loss.
Health Move - To lose 2 to 4 pounds (or 1 to 2 kilograms) one to two months, adults should cut back their calorie intake by 500 to 1,000 calories a day.
The best way to lose weight is slowly.
How body gains weight?
It’s no secret that the amount of calories people eat and drink has a direct impact on their weight: If you want your weight stable(your ideal weight) then consume the same number of calories that the body burns.
If you consume more than the body burns then weight goes up and consume less then body burns then weight goes down. This is very simple formula to understand rather going too deep to understand medical terms.
Food is made of three main constituents -Fat, Carbohydrates and proteins. Each of these contains calories. Protein and carbohydrates contains 4 calories per gram, while Fat contains 9 calories per gram.
Basically a weight gain happens due to food (calories) that comes from various resources and not through only carbohydrates (crabs) or fats or proteins alone. So the bottom-line is if you are looking to reduce or lose weight then instead of looking to cut carbs you should look into cutting calories.
1 pound of Fat contains 3,500 Calories. If you want to lose 1 pound per week, then just burn 500 calories per day more then you eat.
Weight Loss is Science, not Magic.
How many Calories need to intake for reducing weight?
Almost every single article on health and weight loss advises people to make sure that they do not exceed or consume less than their recommended calorie intake on a daily basis. However, most people are not even aware of what the term exactly means, whereas others, who may know its meaning, have no idea what their recommended calorie intake per day is.
Moreover, just knowing what a person’s daily recommended calorie intake is may not be sufficient; people who want to lose weight should make it a point to learn how many calories they can consume in a day.
Till now you would have found your estimation of calorie requirement from above section, now we will see how much cut in calorie is required to lose weight or to reduce your overweight or obese status OR moving from high BMI zone to Average BMI zone.
If you cut down your calorie intake by just 250 to 500 calories per day then you would reduce 2 to 4 pounds in a month. One pound (0.45 kg) of fat stores 3500 calories of energy.
Example 1 -
Having 500 calories less per day will shed about 4 pounds in 4 weeks. But to start with you can start cutting down 250 calories per day and this will bring to 2 pounds weight loss (one kg) in 4 weeks.
Example 2 -
Suppose if you need to consume 2600 calories per day (as per chart provided by USDA as mentioned above) then you can start planning to cut down 250 to 500 calories per day.
Don’t plan to cut exact numbers because it is not possible to count each and every calorie you eat and drink so have a range of calories to cut down for a day and continue the schedule for a month and see the change.
Check your weight and make a note before your start and after one month and see the difference.
In addition to cutting calories from your food if you follow daily 20 to 30 minutes brisk walk, either in the morning or evening or any sort of physical activity, then you will get astonishing results and you will be totally whole new person at the end of just one month.
Try it, it works flawlessly. See the results and share with all.
If you don’t have your health, it’s very hard to have anything else. For most Obese or Overweight people, much of the health benefits come with losing the first 5-10% of weight.
READ how to Replace high dense calorie food to low calorie food and reduce your weight.
As mentioned earlier high dense calorie food is another major culprit for your high BMI (overweight or Obese).
In this page you will get various alternatives to replace your high dense calorie food to low calorie food and this will help you to shed your extra weight and live healthy and disease free life.
Cutting down your calorie intake will help you to reduce your weight in very shorter duration.
Adopt this change for your disease free, healthy and happy life.
Healthy Move - Safe weight loss prescribes decreasing calories while increasing activity.