Skinny Archives - InnoHEALTH magazine

CALORIE INTAKE FOR YOUR BODY TYPE

InnoHEALTH Magazine — Mon, 04 Dec 2017 10:41:20 +0000

For some people, the word “calories” brings about emotions of dread and fear. For others, it’s a place to call home, where they feel all warm and fuzzy. And yet for others, “calories” connotes a way to salvation and better health.

Well, for these 3 main types of people ([1] an ideal-weight person who fears getting fat, [2] an obese person who denies himself the freedom of getting thinner, and [3] a dangerously thin person who needs to put some meat on himself), there’s hope. And guessing 99.9% of you out there, fall somewhere in these categories, I suggest you keep reading if you’d like to free yourself of that potentially vicious word forever.

Survival of the fittest

No matter who you are or what kind of body type you have, there is one definite rule in this universe: you’ll come out on top only if you’re physically and mentally fit. From basics like getting that attention that you have always been seeking, or emanating a strong leadership presence during your presentation, it’s all about how you look and how you project yourself.

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The skinny

For the person who is extremely thin (i.e., your bones are protruding on some parts of your body), it’s more a problem of eating the basics for survival. These types need to carefully plan their daily meals in order to ingest the perfect ratio of fat:protein:carbs (30:40:30). 30% of the calories they ingest needs to be fat and carbohydrates, while 40% needs to be protein.

This, coupled with moderate exercise, will help pack on some pounds gradually. People in this type of category need to change the way they view food. Food is not the enemy; it can be your friend. Actually, it can be your savior. Without basic sustenance from vitamins, minerals, fats, carbs, and proteins, the body will self-destruct.

The ideal weight person

For the person who is already at his ideal weight, it’s more a problem of mental image and fear. They are usually so afraid of becoming fat that they deny themselves the smallest pleasures like a nice cold ice-cream cone on a hot summer’s day.

Fitness buffs who are in top shape burn themselves out by exercising too much and not letting their bodies recuperate. They harbor this fear (whether consciously or unconsciously) that they’ll go over their ideal 10% body fat limit, and become the next Guinness World Record holder for the heaviest guy alive. Since these types are already hitting the gym 6 times a week and eating sensibly, the only thing they should change is their mental reasoning. Pushing the body too much too fast is never a good thing.

The overweight

Finally, for the person who is obese (i.e., you can’t see your own feet while standing straight and looking down at the floor), it’s a matter of eating too much and exercising very little — if at all. This is when the calories start piling up and everything you eat gets stored as fat (yes, even protein and carbs).

Following the aforementioned fat:protein:carbs ratio helps, but you also need to exercise at least 4 times a week for 45 minutes, doing a lot of cardio and aerobics in order to melt away those love handles and that large bottom.

Height	Small Frame (Calories)	Medium Frame (Calories)	Large Frame (Calories)
5’5”	1518-1898	1620-2025	1744-2180
5’6”	1567-1959	1668-2085	1793-2242
5’7”	1618-2023	1718-2147	1845-2306
5’8”	1671-2089	1768-2210	1897-2372
5’9”	1726-2157	1820-2275	1952-2440
5’10”	1783-2228	1873-2341	2008-2510
5’11”	1842-2302	1927-2409	2065-2582
6’0”	1903-2378	1982-2478	2124-2655

How to decrease your calorie intake

Eat a variety of foods that are low in calories but high in nutrients; check the Nutrition Facts Label on the foods you buy.
Eat less fat and fewer high-fat foods.
Eat smaller portions and limit second helpings of foods high in fat and calories.
Eat more vegetables and fruits without fats and sugars added in preparation or at the table.
Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table.
Eat less sugar and fewer sweets like candy, cookies, cakes, and soda.
Drink less or no alcohol.

How to increase your calorie intake

Eat a variety of foods that have a lot of nutrients, but also a lot of protein and fat (always keeping in mind the 40:30 — protein:fat — ratio).
Eat a bit more foods high in protein, such as egg whites and meats.
Eat a lot of vegetables for regulating your digestion.
Eat grains and beans.
Eat sensible amounts of food at mealtimes. Do not deny yourself normal portions.
Be careful about binge eating. Do not overdo it, then feel guilty and regurgitate everything later on. Not only is this unhealthy for your body, but also for your mind.

Want to write for InnoHEALTH? send us your article at magazine@innovatiocuris.com

Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – http://amzn.to/2B2UMLw

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The post CALORIE INTAKE FOR YOUR BODY TYPE appeared first on InnoHEALTH magazine.

WEIGHING ON FAT FACTS

InnoHEALTH Magazine — Wed, 23 Aug 2017 06:58:17 +0000

Exercising certain areas of your body will strengthen the muscles there, but it will not remove the fat from them. Your newly developed muscles will be hidden under the layer of fat.

By Melanie Mendelson

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Do you know anybody who does not wish to get rid of the fat on one particular area of their body? I have not met anybody like that!

“If I could only get rid of my big belly”! “Oh, I wish my thighs were slimmer”! Does it sound familiar?

Even skinny people are often unhappy with the excess fat in some areas of their body. We’ve all seen those skinny men with huge bellies!

This common problem is accompanied by a widespread belief that you can lose the fat on a “problem area” by exercising that particular area. Some people do hundreds of crunches in attempts to flatten their stomachs, others buy the “miracle” ab gadgets and bulky “hip slimming” machines from TV.

Were you about to call the 800 numbers to buy the “latest and greatest” ab roller?

Hold on to your hard-earned money!

The belief that you can lose fat on a specific part of your body by exercising that area is a myth! Targeting the “spots” of your body for fat loss is called “spot reducing”, and it simply does not work.

Exercising certain areas of your body will strengthen the muscles there, but it will not remove the fat from them. Your newly developed muscles will be hidden under the layer of fat.

What about those heavily pitched creams, wraps and rubber belts that supposedly “melt the fat away”? Those are just plainly scams.

The creams and body wraps can temporarily give your skin smoother appearance, but they will do absolutely nothing for fat loss. All kinds of weight loss belts, pants and other clothing will make you sweat, thereby causing some loss of water weight which is mistaken by most people for fat loss. But they will not help you lose even one gram of the actual fat!

There is no way to tell your body where exactly it should lose its fat.

Each person’s body has its own unique shape and fat distribution pattern. The places where the fat goes first are, unfortunately, where it comes off last. So the only way to lose that fat is by losing weight in general.

The only healthy permanent way to lose weight is by making lifestyle changes to incorporate healthy eating and increased activity. When you do that, the fat will come off everywhere on your body, including those “trouble spots”. And yes, you will then have that body that you always dreamed of!

Even skinny people are often unhappy with the excess fat in some areas of their body. We’ve all seen those skinny men with huge bellies!

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Want to write for InnoHEALTH? send us your article at magazine@innovatiocuris.com

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Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6

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Connect with InnovatioCuris on:
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Twitter: https://twitter.com/innovatiocuris
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Connect with InnoHEALTH 2017 on:
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Twitter: https://twitter.com/innhealth2017
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Stay update about the conference by visiting: www.innohealth.in

The post WEIGHING ON FAT FACTS appeared first on InnoHEALTH magazine.