steps for wellness

These are few steps,which please remember for WELLNESS.

 

Step 1.Calculate your Weight Status/Your Body Mass Index (BMI)

                                  Weight in Kilograms           

BMI  =  -----------------------------------------------------------------------------

                    (Height in meters)         x          (Height in meters)

 

                        BMI                                             Weight Status

                  Below  18,5                                        Under weight 

                  18.5  -  24.5                                        Normal

                  25.o  -  29.9                                        Over weight

                      > 30.0                                            Obese

 

Step 2.  Your Calorie Requirement:

               

                Life Style                                                                  Calories for Males(+ 51 Years)                Calories for Females (+51 years)

 

Sedentrylife style with light physical activity,desk jobs

lawyers,teachers,doctors,clerks & home makers.                                    2000 calories                                            1600 calories

 

Step 3. An Ideal Diet & Exercises

 

* Oils  most fat should be from fish,nuts & vegitable oil.  * Limited Solid Fat such as Butter,margarine or lard.  * Keep consumption of saturated Fats & Sodium low.

* Choose Foods low in added Sugar.

 

Exercise  * Adults at least 30 minutes -physical activity,most of the days of the week. * 60 to 90 minutes daily physical activity needed to prevent Weight gain or Sustained Weight Loss.

 

Food for New Dimensions :

 

                Categpry                     Recommendation                                                                        Daily Amount (Based on 2000 Calories in diet

 

            Grains                        Half of Garins consumed should be whole grains                                175 gms

            Vegetables                 Eat varieies of Vegetables                                                                2.5 Cups     

            Fruits                         Eat a variet of Fruits & go easy on juices.                                          2    cups

            Milk                           Eat Low fat or Fat free dairy products                                                3    Cups

            Meat and Beans         Eat lean cuts,sea food & beans,Avoid frying.                                      156 gms

 

Step 4. The weight Balance : 

 

Maintain Weight by balancing calorie intake & output.

1. Calories taken in =Calories spent,then you maintain weight.

2. Calories consumed> Calories spent,then you put on weight.

3. Calories consumed<Calories spent,then you loose Weight.  

 

If you want to loose Weight-say 1 kg in a week.Give your body a deficit of 1100 calories /day.this will add to 7700 calories in a week.This can be achieved by regular Exercises & cutting down unnecessary Calories.

 

Activity & Calories Spent-this is based on values calculated for Calories burnt per hour for a person of avg 68 kg body weight.

 

Lying Down/Sleeping (90 Cal),Quietly Sitting (84 Cal),Sitting/Writing or Playing (114 cal), Standing/Music Palying (238 Cal), Mild Stretching (170 Cal),

 

Light Housework/Cleaning (246 Cal), Spot Jogging (544 Cal), Walking at Moderate speed (198 Cal), Jogging on track (854 Cal), Cycling at leisure pace (174 Cal)

 

Swimming (288 Cal), Scrubbing Floor (440 Cal), Aerobic Dancing (546 Cal), Hatha Yoga/Vigorous Stretching (420 Cal)

Shalini puri

Dietician

ASHA USA mini medicine citi