Battle Rope
Weight Control
Gaining weight is easy, our bodies are designed to over-eat and then store energy as body fat so we can survive if there is a lack of food available. We no longer have to chase the chicken or spend hours gathering our food and with all the labor saving devices we are expending less energy every day, but still consuming highly calorific food leading to weight gain.

Why is it important to maintain a healthy weight?

According to recent figures, 64% of UK adults are overweight or obese, this can lead to a number of health risks, including:

● Coronary heart diseases.
● Mobility problems caused by excess strain on the joints.
● Increased risk of type 2 diabetes.
● Higher chance of suffering a stroke.
● Mental problems such as depression or a loss of confidence.
● Increased risk of developing some cancers.

Weight is important but we should be more focussed on what percentage of our body weight is body fat. Our bodies are supposed to have a certain amount of essential body fat, but when we carry a large amount of excess body fat it can cause health problems.

How can you avoid or overcome a weight problem?

Much of the obesity crisis has been caused and fueled by the availability of low quality foods that are high in sugar. A few simple steps that can help you to control weight:

• Monitor portion sizes; try to eat enough to get you to the next meal, avoid eating to the point where you feel full.
• Avoid processed foods; they are often high in sugar, salt or trans fats.
• Eat foods that are fresh; fruit and vegetables have lots of the vitamins and minerals that our bodies need to function correctly.
• Add more fibre to meals; eat more leafy salads or vegetables.
• Cook healthily; roasting and grilling are much healthier than frying.

Identifying and making a few small changes to improve your diet could help you control weight, but exercise and activity levels are also an important factor to consider. Combining the effect of increasing activity levels and monitoring your diet is the most effective way to avoid or overcome a weight problem.

What to control your weight through exercise?

There is a minimum amount of calories required by the human body every day in order to function known as the basal metabolic rate, this is the number of calories used by the body per day without even moving.

The recommended daily calorie intake to maintain a healthy weight is around 2500 for men and 2000 for women but this value does depend on height, weight, age and your activity levels. The reason that so many people are gaining weight is that they regularly exceed their required calorie intake without realising.

In order to control weight taking regular exercise is advised as this helps to increase metabolic rate and burns excess blood sugars before they can be stored as fat. It is recommended that we take 150 minutes of physical activity per week, although more time can help to accelerate any weight control goals.

Increase your activity levels to raise your metabolism and control your body weight. A short workout every day could help you burn excess calories whilst improving fitness and general strength.

Frank recommends:

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