T he plan of turning from previously being fat to being thin is sometimes divided into weight loosing and weight control. The reason for this is that there is an uncertainty in possible plans of slimming among some overweight persons. On one hand you see the disadvantages of obesity. On the other hand your are locked in destructive habits which costs to break away from. Sudden whims of increased loathing of the obesity are followed by days when the craving for sweets and fat food dominates life. The demands of focusing the thoughts on completely different things varies in time, as well. No matter how determined you are when you undergo a treatment in order to reduce one´s weight, you may flounder when suddenly a new project, or a mental, social change of life of an in itself independent kind, suddenly demands all attention.

T he same two controllable quantities are in practice always considered in weight control, and these two quantities tells all about how to loose weight as well as keeping the weight which you achieve in doing this. Weight is a result of the relationship between intake and expenditure of calories. In order to keep the weight you have to make sure that the difference between the intake and expenditure of calories is fairly constant. The best strategy of all for weight control combines the efforts to reduce intake of calories with good routines for loosing calories. I would like to stress the follwing : The body is made for moving. Once you have established proper routines for regular exercise, then you are already close to liking these routines and their concrete meaning. Furthermore, exercise leads to an awareness about the needs of the body. It is easier to change one´s diet as a physical person, as well.

• To make sure that the body has a basic metabolism with a proper temperature and certain basic functions.
• As fuel in motions.
• As fuel when food is digested.

T he most effective strategy to achieve a good exchange with comparatively little effort in terms of time measured day by day is to strive for about 12 minutes of regular training with 80 percent of maximum pulse every day. As you have read that ordination, then everything else regarding exercise concerning weight control is really makeweight. In order to know what your individual maximum pulse is you have to do an unpleasant maximum pulse test, or you have to be content with approximating the likely result of such a test with a good estimatition. Anyone can do a maximum pulse test on oneself without larger risks, provided that the person in question is completely well. This test should be initiated with a little, soft warm-up, as all exercise should.

M ultiply the number of your maximum pulse with 0.8 and put the result as the pulse you want to keep during 12 minutes of daily exercise. You must hence begin with spending yet a few minutes on getting into pulse during each training session. That makes 15 to 20 minutes in all. A simple test takes about a quarter. If desired one can measure one´s resting pulse, as well. The better the shape, the lower it is in general. You can also calculate the pulse at a certain strain, calculated in percents of the maximum strain. The maximum strain is the strain when maximum pulse has been reached. Pulse = (Maximum pulse-resting pulse) * strain + resting pulse The formula seems to be logic. Strain is 0 percent at rest, at maximum strain it is 100 %. There are pulse watches to buy for those who have difficulties in feeling their pulse.

T here are two different kinds of exercise; condition shaping exercise and weight training. The condition shaping exercise mainly decides how many calories you consume in the short term. However, a larger bulk of muscles consumes more calories during all sorts of activities. The exchange of the condition shaping exercise may in fact depend on how much muscle you carry. If you have the time to spend more than 15 to 20 minutes, then you should spend this time on weight training first and foremost. A program of 3*12 repetitions for a few, specific muscle groups, particular to that day, with stretching and resting after each single set of 12 repetitions constitutes an example of what the program looks like. The large muscles, such as the front and back of the thighs, the biceps and triceps of the upper arms, along with the chest muscles, abdomen muscles, are the most important. This equals 7 different movements. The calf are indeed the largest of the muscles of the body, but it does receive comparatively a lot of exercise even during an inactive life.

T hose who cannot afford to buy lots of expensive training instruments can run barefoot at the spot with high knee pull ups and waterbottles in the hands, at home, to train condition . Home-made weights are obtained by filling suitcases with books or by placing weights on a bed and lifting at the gable. The body itself can constitue weight at many times, it is also possible to train certain muscles against each other, preferably by other ways than using antagonists around one joint.

A limit worth knowing of is 15 kilos of overweight. The body begins to form new fat cells when overweight exceeds 15 kilos. These fat cells lays the foundation for a long term inclination to put on weight. Smaller overweight stems from that existing cells have been filled with fat, a depot which can be worked off with relative ease. Health complications are common as well as of a more severe kind. One can witness that overweight men have a doubled sickness absence from work due to obesity related trouble. An existing overweight tends to increase with age because the metabolism of grown ups decreases with about one percent per annum. That is, among other things, why obesity in children is considered extra alarming.

T here is an economic interest from the medical companies to develop preparations that relieves the affection by many considered an epidemic in the rich part of the world. Substances such as amphetamine, which undeniably have a weight reducing effect but also many other serious side effects, emerged when this development was initiated. Many poorly efficacious pills and cures have naturally seen the light of day. People have lately become better and better in designing directed medicines. Astra Zeneca introduced the medicine Krestor, for example.

A common device for calculating ideal weight is BMI, body mass index. BMI is obtained by dividing the weight with the square length:

1. BMI = weight / (length*length)
2. Normal weight corresponds to BMI 20-25.
3. Over weight corresponds to BMI 23-30.
4. Strong overweight corresponds to BMI 30+.
5. A very fit person evidently becomes overweight according to this test. Being that fit one usually keeps a fairly good tabs on that without index.

O ne of the most simple measurements is to measure the circumference around the waist. The girth of a man should not exceed 96 centimetres. The corresponding limit for women is 80 centimetres. There is a reason above the simplicity of the measurement for increasingly turning to using girth when estimating overweight. The reason is that truncal obesity, as you no doubt already know, is particularly dangerous. However, truncal obesity is in general easier to get rid of. An overweight man, who with a higher probability than a woman has his fat concentrated around the belly probably finds it easier to get rid of the fat.

1. Obesity, above all truncal obesity, increases the risk of being stricken with adult diabetes. The correlation is very strong. Far more than half, perhaps as much as 80 percent, of all ill-fallen are overweight
2. The obese runs an increased risk of gallstone accretion, as the cholesterol metabolism is increased. Cholesterol crystals are dropped in the gall bladder and the gall ways.
3. Fertility is impaired in men, since the amount of the hormone testosterone decreases in the blood, while more subcutaenous fat leads to an increased level of oestrogen. Other mechanisms of obesity, such as influence in ovulation, does however decrease the fertility of the woman, as well.
4. High blood pressure frequently appears together with overweight.
5. The overweight person may be stricken with ailments from the joints. This does not concern obese children at the very least as children have more delicate joints than adults.
6. Obese people may be stricken with sleep apnoe. The problem is that the throat and chest collapses under the pressure from the fat. Disclocated nocturnal sleep may lead to that the affected uncontrolledly falls asleep during the day in this way.
7. Obesity increases the risk of cancer. The increased number of fat cells witnessed in strong overweight naturally corresponds to an increased number of cells per se that might be stricken with cancer. The obese does have a higher metabolism, as well. A high metabolism means that more free radicals are formed in the body, something that may increase the risk of cancer. The forms of cancer in question are mainly specific, such as intestinal and prostate cancer among men and chest and abdominal cancer among women.
8. Problems with atherosclerosis and with the heart are things frequently associated with obesity. The correlation is clear, even though most of the mechanism clarified are indirect.
9. Overweight people doesn´t rarely suffer from mental problems such as reduced self-confidence and depression. They may experience feebleness as to their social life beside trouble with company in general.

T hree large meals plus a few small snacks with, for example, fruit is just right for one day. Try to be regular and predictable in your food intake. Compose your dinner that it consists of rootvegetables and vegetables by one half. A large intake of fibres and clean water can be a bit of a short cut when it comes to avoiding overweight. Drop fatty junk food such as hamburgers, chips and chocolate. However, a little Saturday candy can relieve the craving for the rest of the week. If you have a weakness for alcoholic drinks then you should go off the booze before you start to diet. Look for keyhole marked products when you are shopping.

   Kåre andersson