Diet Solution Program

Overweight or obese definition varies depend on how we look but in general obesity is excess body fat experienced by a person in chronic. In normal conditions, body fat serves as an energy reserve, regulating body temperature, protection from trauma and other functions.
Ideally, the body of a woman consists of 25 - 30% fat, while in men 18 to 23%. When the body fat exceeds 30% of women and 25% in men then that person could be categorized fat or obese. How to calculate obesity easiest is to compare the height (kg) with weight (m) or known as the Body Mass Index (BMI).

What are the risk factors associated with obesity?
Apart from cosmetic problem, obesity is a health issue very seriously. There in America, 300,000 deaths per year caused by obesity factor. Obesity can lead to several chronic diseases are very serious such as:
* Insulin Resistance. Insulin allows the body to deliver the glucose as fuel to energy formation in cells. With the move glucose into the cells will keep the insulin levels of blood sugar to normal levels. In obese people there is a high-fat accumulation in the body, while fat is very resistant to insulin. Thus, to deliver glucose into fat cells and keep blood sugar levels remained normal, the pancreas produces insulin insulin plant in significant amounts. Eventually, the pancreas can no longer produce insulin in large numbers so that blood sugar levels gradually rise and there was what is called type 2 diabetes mellitus.
* High Blood Pressure (Hypertension). Hypertension is very common in obese people. Researchers in Norway say that the increase in blood pressure in obese women is more apt to occur when compared with obese men. Increased blood pressure is also apt to occur in obese people the type of apple (central obesity, the concentration of fat in the abdomen) when compared with those who are obese type pear fruit (the concentration of fat in the hips and thighs).
* Increased cholesterol levels (hypercholesterolemia).
* Stroke.
* Heart Attack. The latest research shows that the risk of coronary heart disease in obese people three to four times higher when compared with normal people. Each 1 kg increase in body weight occurred for increasing the death from coronary heart disease as much as 1%.
* Failing Heart.
* Cancer. Although still reap the controversy, several studies mention that an increase in the risk of colon cancer, prostate, bladder and cervical cancer in obese people. In menopausal women who had breast cancer-prone place.
* Stone Gall.
* Arthritis (Gout).
* Osteoporosis.
* Sleep Disorders.


How To Overcome Obesity
Get Diet! It means eating healthy regulate the intake of calories and nutrients that are true and correct, and not reduce the amount of food that will make our body become limp and lose the mood. The right diet to reduce body fat percentage and increase muscle mass while tightening is to eat healthy foods 5-6 times a day with small portions are (stop eating before satiety is reached). Select and consumption of healthy menus, high fiber, filling, speed up metabolism and at the same time reducing body fat. Comparison of food composition and healthy ideal of proteins, carbohydrates and fats for who want to lose body fat and replace it with muscle quality is 50%: 40%: 10%. Carbohydrates are consumed propertied glycemic value of 'low - medium' for example brown rice, whole meal bread, pasta, oatmeal, sweet potatoes; vegetables especially broccoli, carrots, green beans and the green sayur2 like collards, spinach, kale; buah2 of with a sweet taste and fibrous such as apples, star fruit and papaya. So as much as possible not to eat white rice (except if your weight is ideal, you can eat white rice and a good meal one day a week). Stop (, or at least reduce as much as possible) sugar, fried foods, fatty foods bad (saturated fat) and makanan2 too sweet, salty and savory. Use a diet of sugar to taste if it still needs sugar.

Drinking water 3-3,5 liters per day, and if possible the consumption of distilled water is also useful to remove sampah2 useless minerals in the body. If you're exercising can consume oxygen water to help speed up the process of metabolism and repair of damaged cells. Drinking 3-4 cups of green tea a day, especially after eating.

Practice exercise regularly load balanced with cardio exercises (which are aerobics) 2-3 times a week, and followed with a good diet and correct this. Muscle is the main engine burning body fat, so if you have the quality and quantity of better muscle, your body will be very effective in burning fat, even when you sleep though! So the combination of exercise weights, cardio and a balanced diet is the most effective way to reduce your body fat percentage and weight loss is healthier without losing precious muscle mass.


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