A good way to avoid weight gain as you age?

How to lose weight and health tips.

how to lose weight

Plan for More

An even better plan? Eat many small meals throughout the day instead of three large ones. This helps keep your appetite from getting out of control, so you eat less overall throughout the day.

Metabolic syndrome is characterized by a constellation of cardiovascular risk factors such as abdominal adipose, elevated triglyceride levels and elevated blood pressure.

Based on the NCEP ATP II guidelines, the diagnosis of metabolic syndrome is made when at least three cardiovascular risk factors are present.

In 2005 The International Diabetes Foundation proposed a new definition for metabolic syndrome that is based on the presence of abdominal adiposity in two addition cardiovascular risk factors.

Family Medicine

How to lose weight

How to lose weight With Hakeem Karamat Ullah

Metabolic syndrome is a syndrome of insulin resistance. Obesity is known to promote insulin resistance, although not all insulin resistant individuals are overweight. Some people, who are not recognized as obese by established criteria, may still have insulin resistance. Many of these patient’s, however, have fat distributions characterized by upper body fat. Upper body obesity is more strongly correlated to insulin resistance than lower body obesity. This may be related to higher levels of lipid accumulation in the muscles and liver of patient’s with upper body obesity.

Eat Breakfast Every Day. One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids. “Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom.” Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

Close the Kitchen at Night. Establish a time when you will stop eating so you won’t give in to the late-night munchies or mindless snacking while watching television. “Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else,” suggests Elaine Mage, MPH, RD, Web MD’s “Hakeem karamat Ullah” and the author of Comfort Food Makeovers.

Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don’t reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.

About the Author

Hakeem Karamat Ullah (Fazil ul Tibb wal Jarahat FTJ), a registered Tabeeb from National Council Of Tibb, joined Pansari as our Virtual Online Hakeem to provide medicinal guidance to all of our customers.

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