Healthy male weight loss diet,quick weight loss program cost estimates,weight loss meal planner app download - Step 1

16.10.2013
This chart will help you determine if you have the proper body weight according to your height. The first column represents the height, the second column represents the ideal weight for men, and the third column – the ideal weight for women.
According to your height, (which can be found in the first column) and depending on whether you are a male or a female, see the range of ideal weight.
The measurements on this table are on cm and kg, and below you can find a table with US measurements. Waist hip ratioStudies show that having a small waist when compared to your hips will give you significant health benefits. Guide to healthy eatingWhile there are no specific foods proven to cause weight loss, studies have shown that a nutrient-dense diet significantly lowers the risk for serious chronic disease. Obesity scaleAnalyze your results from the 3 body composition tests above, and get a research-based health rating.
Weight loss tipsIf you tend to regain weight after starting a diet & exercise program, try a new perspective.
It only seems intuitive that height, age and gender should be part of the analysis in determining how much you should weigh. The first is that the medical community is beginning to embrace methods that focus on measuring fat in your waistline as opposed to BMI.
The purpose of this article is to expand your horizons on how to look at your body…it just may save your life. On many levels this makes sense as you would expect taller individuals to have more weight built into the formula. There are two BMI formulas which account for the two different measurement systems used globally (imperial units in the United States, and metric used most elsewhere). One of the strongest attributes of BMI is that it is widely used within the medical community as a measure of overall fitness. One of the downsides of the BMI method is that it is gender and age neutral – and it does not take into account muscularity and bone thickness. Muscles weigh more than other tissues, so muscularity in men and athletes tends to overestimate the BMI value in muscular individuals and athletes. If you have a larger frame with larger bones, then this method will also tend to overestimate your BMI value. BMI will not tell you if you are healthy, but the BMI method is still one of the most accurate methods to determine your overall fitness. We would recommend that muscular, athletic or larger-framed individuals add +5% to the weights you see in the weight chart to get a more representative estimate of how much you should weigh. We would also recommend that senior citizens subtract -5% from the weights you see in the weight chart to compensate for the loss of heavier muscle tissue experienced during aging.
The Waist To Hip Ratio (WTH) does exactly what it says – it creates a ratio of the circumference of your waist relative to that of your hips. Studies have shown repeatedly that people with apple shaped bodies have much higher health risks than people with pear shaped bodies. The American Dietetic Association has stated that excess fat in the abdominal region is associated with early heart disease, diabetes, high blood pressure – and even cancer. When measuring your hips, make sure that you are level (so use a mirror), and also make sure that you are measuring over the largest part of your buttocks. A person can have a profoundly large waistline, but if their hips are even larger than their waistline, that individual could be deemed healthy by this measurement. We believe that this measurement is a step in the right direction, and for most individuals, this will guide dieters to a better understanding of how much they should weigh.
Health authorities say that your Waist-To-Height-Ratio (WHtR) is an even better judge of body fat than BMI, and hence will provide you with a better analysis of how much you should weigh.
They concluded that Waist To Height Ratio was better than BMI at predicting heart attacks, strokes, diabetes and hypertension.
The concept is that abdominal body fat, specifically visceral fat which surrounds your vital organs, has far more health consequences than fat in your legs, as an example.
Therefore, comparing your abdominal measurement relative to your height is a more instructive method to determine how much a person should weigh. The WHtR addresses one of the main flaws in the BMI model by focusing on abdominal fat – the leading cause and predictor of heart attacks, strokes, diabetes and hypertension.
The Weight To Height Ratio is extremely simple to understand – Weight divided by Height.
This method is highly recommended because it focuses our attention on what can make us ill and lead to complicated health issues – the fat in our abdomen. Since abdominal and visceral fat is the most dangerous of body fats, using this method makes it very easy to focus on just one thing to help you determine your ideal weight.
All three methods offer a unique perspective with your weight, and all three methods should be used to help you fill in the complete picture. WTH is a better method to assess your ideal weight as it focuses on your waistline and hips, not to mention the health ramifications of a large waist. You can have a great WTH value if you have a large belly with much larger hips – but you are facing very serious health risk.
Isadora lost 70 pounds in 8 months by creating a calorie deficit with healthy foods and running every day. Although excessive weight is undesirable and often poses many health risks, it may not always be life threatening. The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.
One of the simplest and most effective ways to determine whether or not you may be overweight is by measuring your waist circumference. The size of your waistline may be the key to a long life, according to an observational study conducted by the Mayo Clinic1, involving nearly 13,000 Americans who were followed for about 14 years.
In a presentation in August at the European Society of Cardiology Congress, senior author Francisco Lopez-Jimenez said that people who are of normal weight, but who have a high waist-to-hip ratio (i.e. The increased mortality risk accompanying higher ratios of visceral fat — the fat that accumulates around your internal organs — is likely due, at least in part, to increased insulin resistance. In related news, the importance of your waist-to-hip ratio was again highlighted in a study2 showing that your waist size may also be a more effective measure for assessing obesity-related hypertension risk. Normally, your blood pressure will drop 10-20 percent during nighttime sleep, compared to your daytime values. The goal of the study was to evaluate the predictive ability of waist-to-hip ratio on nighttime blood pressure dipping, relative to BMI, and while both BMI and waist-to-hip ratio were significant predictors of nighttime dips in systolic and diastolic blood pressure, the waist measurement was more telling.
Certain body compositions do tend to increase your risk of chronic disease, and carrying extra inches around your midsection has been repeatedly shown to increase cardiovascular health risks. Waist circumference is far better than BMI for evaluating whether or not you may have a weight problem, as BMI fails to factor in both how muscular you are, and your intra-abdominal fat mass. Another even simpler method to figure out if you have a weight problem is to measure only your waist circumference (the distance around the smallest area below the rib cage and above your belly button). According to the CDC, high blood pressure is the second greatest public health threat in the US. Fortunately, this can actually be easier than you might think, but it does require you to make some lifestyle changes.
I recently updated my nutrition plan, which will help guide you step-by-step toward normalizing your insulin and leptin levels, which in turn will help normalize your blood pressure and help you shed excess weight. Keep in mind that your blood pressure readings can vary significantly from day to day – even from morning to evening, and often within the same hour, so don't panic if you get one high reading here or there. If you're overweight, a size 'average' blood pressure cuff can lead to a falsely elevated blood pressure reading, so make sure your doctor or health care professional is using the right size cuff for your size. Incorrect arm position: If your blood pressure is taken while your arm is parallel to your body, your reading can be up to 10 percent higher than it really is. White coat hypertension, which is an elevation in blood pressure caused by the stress or fear associated with visits to doctors and other medical personnel, can be a transient but serious concern. Although elevated insulin levels are one of the most potent contributors to elevated blood pressure, it's also common for chronic stress, tension or anxiety to contribute to this problem.
To address both of the issues covered in this article: a greater than ideal waist size and high blood pressure, first thing you need to do is remove all grains and sugars, particularly fructose, from your diet until both your weight and your blood pressure have normalized. This is significant because the average American now consumes about 70 grams of fructose EVERY day! As a standard recommendation, I strongly advise keeping your TOTAL fructose consumption below 25 grams per day. To learn more about how fructose impacts your weight and health, I highly recommend reading Dr. His research shows that metabolic syndrome (characterized by central obesity or increased waist circumference, high blood pressure, and insulin resistance) is actually a normal condition that animals undergo to store fat. Fructose-containing sugars cause weight gain not by the calories they contain, but by triggering this "fat switch," which tells your body it's time to store fat, just as if you were an animal preparing for hibernation.


Body fat percentage is thankfully gaining more popularity as an effective marker of overall health and fitness instead of the BMI Index. Body Fat Percentage – is the amount of body fat (lb, or kg) divided by total body weight listed as a percentage. Body Fat Distribution – We all have different body fat distributions, or how fat is distributed across our body. Body Shape -Similar to body fat distribution is we all have different body shapes, so two different body shapes may have the same body fat percentage even if they don’t look like it. Muscle Striations – As an individual becomes more defined, the actual muscle can be seen more clearly, which looks like thin rods, referred to as striations. Vascularity – This is the appearance of veins in different areas of the body as body fat decreases. Bodybuilders can drop as low as 3-4% body fat when preparing for bodybuilding competitions.
Approximately 6-7% body fat for a man is a bit less extreme than competition bodybuilders, but it’s still hovering at a level that is not sustainable for most men. This is a sustainable level for most men where you should be able to see your abs, but they will likely not be as defined as a man in the 6-7% body fat range.
There is more fat all around the body at the 30% level including waist, back, thighs, and calves. As men get heavier and heavier gaining more fat, most of the fat is funneled right in the stomach. Similar to the 35% level, even more fat accumulates in the stomach and waist region, so that waist sizes can approach 45 inches, or more.
This is still considered a very low body fat for women, which is similar to the 6-7% body fat for range men. This is on the low end of what’s average for most women and is characterized by a shape that is neither too slim, nor overweight. While most men have fat funnel into their stomachs, as the body fat of most women (but certainly not all) increases, this fat tends to accumulate in the hips, buttocks, and thighs. The hips become even wider at this level of body fat and the face and neck will appear rounder and more full.
The hips and thighs grow larger so that hip circumference can reach 42+ inches, waist of 35 inches, and thighs over 25 inches. Given how confusing measuring body fat percentage can be, I hope seeing these body fat percentage pictures was helpful!
I’d like to know, are those lower fat percentages tightening their muscles or are they relaxed?
One thing I’m skeptical about before starting built lean is that I might just become a skinny scrawny guy at low body fat as I have no lifting experience. Fat underneath the chin should start to subside as a man dips below 20% body fat and heads toward 15% body fat. One thing I’m skeptical about before starting built lean is that I might just become a skinny scrawny guy at low body fat as I have no lifting experience.
Additionally, how long did it take to go from your before to your after picture on this website (~20% to 6%); was this done by your version of the Built Lean program? Would someone (theoretically) notice a big change in how their face looks going from 14% BF to around 7-8% BF or have the gains as far as facial appearance been maxed out around 14%? If it is the case that facial appearance improves at lower body fat levels, then I would most certainly love to join the Built Lean program! I go by measurements and how I look in pictures now, but it is nice to see visually how different people look at different body fat levels.
In order to get to 10 to 12% BF should I continue to increase cardio work or increase weight training?
Jennifer Nicole Lee (1975) is an American fitness model, actress, motivational speaker, and author. One reason you benefit from the other tests is that the BMI can't account as well for differences in muscle mass.For example, if you have a very muscular build, you could get an 'overweight' rating even though you may be in good physical condition. Learn proper waist measurement technique as you compare your waist line to averages for your gender and ethnicity. We will review the three leading methods to answer this question – the methods most used by doctors. What is not surprising is that they tend to focus on the calculation that paints them in the best light.
It targets stored body fat, and is designed to burn 12-23 pounds of stored body fat in 3 weeks. This 12 week diet for women creates caloric fluctuations that confuses the metabolism triggering rapid fat burn. Both BMI charts above make it easy to calculate how much you should weigh, and easy to determine where you are right now. Abdominal fat, also referred to as visceral fat, is a layer of fat that encases your vital organs. If you wear your clothes below that area, take that measurement and use the larger of the two. Numerous studies have concluded that excess abdominal fat can lead to very serious health consequences.
Margaret Ashwell, former Science Director at the British Nutrition Foundation, and involved over 300,000 participants. Instead of a one size fits all approach on how much you should weigh, it instead channels your efforts on the single most important area of your body – your midsection. It is still used by doctors, and will truly help you discover the proper weight range for a person of your height. My medication requirements have been reduced dramatically, and I no longer live in constant, physical and emotional pain.
If so, how much should I weigh for my height & age?Body weight is often associated with increase in fat in your body, but in many cases it can also be due to increase in muscles mass on your body. But to avoid any health risk it would be wise to keep your weight in check as that would not only make you feel more energetic and active, but also prevent many serious diseases including various cardiovascular (heart) diseases that may creep during the later years in your life.
As I've stated in many previous articles, insulin and leptin resistance or signaling impairment, is one of the foundational problems underlying virtually all disease, and visceral fat is associated with insulin resistance and other risk factors. A lack of nighttime dipping has previously been observed in overweight and obese populations, suggesting a correlation between non-dipping nighttime blood pressure and an increased risk of hypertension.
Your waist size is also a powerful indicator of insulin sensitivity, as studies clearly show that measuring your waist size is one of the most powerful ways to predict your risk for diabetes. This is done by measuring the circumference of your hips at the widest part, across your buttocks.
Insulin resistance and elevated uric acid levels are significantly associated with hypertension, so any program adopted to address high blood pressure needs to help normalize these two factors. My plan summarizes all I have learned from treating over 25,000 patients and reviewing tens of thousands of articles on natural health. If you are on medication, you will be delighted to know that this nutrition plan tends to normalize elevated blood pressures in the vast majority of people to the point you may no longer need your blood pressure medication. It is when your blood pressure remains consistently elevated that significant health problems can occur.
Blood pressure readings should always be taken with your arm at a right angle to your body. After you begin my nutrition plan and follow it for several months, if you don't see an improvement in your blood pressure I'd recommend seeking out a health care professional who is well-versed in using stress-relief methods, such as the Emotional Freedom Technique (EFT) for example.
Again, following my comprehensive nutrition plan can help you take control of your diet in an incremental manner. Worse yet, about 25 percent of all Americans consume over 134 grams of fructose a day, according to research by Dr. However, for most people – especially if you struggle with high blood pressure and insulin resistance – it would be wise to limit your fructose to 15 grams or less, as it is virtually guaranteed that you will consume "hidden" sources of fructose from most beverages and just about any processed food you might eat. Animals' ability to gain "hibernation fat" appears to be regulated by a switch in the mitochondria that is turned on and off by a common food that no longer provides survival advantage to humans living in contemporary society, namely fructose. Furthermore, uric acid is increased by fructose, and also causally contributes to obesity and insulin resistance. Johnson's book, The Fat Switch which has been described as the "Holy Grail" for those struggling with their weight.
So in general, you’re saying that a physique with low body fat is more attractive than one with more muscle but also more fat? It seems to me that unlike those of men, the pictures of the women in the middle row (ranging from 25-35% body fat) don’t show as much difference among them.
Gee, my body fat has been measured all over the place using under water testing, calipers, measurements, handheld machine, body fat scale and so on…I ammtold anywhere from 17-23% that is a huge range and none of the methods agree even when retaken to see if the numbers are the same.


What would cause a man to register at 10%-12% or maybe even less, but look more like the 15% picture. I have not done any weight training in a year now but am familiar with moderate to advanced training. I recently had a bone density scan and later on when the doctor was going over the scans with me she said that I had a 31.2% body fat percentage. She is known for losing 70 pounds and launching a career as a fitness guru after bearing two children. Back in 2008 Peter weighed four hundred and five pounds, had uncontrolled diabetes, dangerously-high cholesterol, and suffered from debilitating gout attacks in his legs. Apple shaped bodies have larger waists, and people with pear shaped bodies have more weight in their legs. This is true especially for bodybuilders who are on a special diet to increase the muscle mass in their body.
Are there any tools that can determine my body weight?Three major tools or methods to determine if you are overweight or obese:Body weight compared to your height Your waist size If you have any preexisting heart related or cardiovascular ailments or are risk at for one. It has been my experience that many people are in denial about being overweight, as being "large" has become more or less the norm. Then measure your waist at the smallest circumference of your natural waist, just above your belly button. It's a free resource that can help you and your family radically improve your health, or take it to the next level if you've already started making changes.
To decrease your risk of being falsely diagnosed with hypertension in this situation, I'd encourage you to take a moment to calm down, then breathe deeply and relax when you're getting your blood pressure taken.
Richard Johnson, chief of the division of kidney disease and hypertension at the University of Colorado, and author of two books on the dangers of fructose, The Sugar Fix, and The Fat Switch.
In it, he reviews groundbreaking new research showing that eating too much and exercising too little are NOT solely responsible for why you keep gaining weight or have trouble shedding those excess pounds. Effective treatment of obesity therefore requires turning off your fat switch — by avoiding fructose, which is the trigger — and improving the function of your cells' mitochondria.
Do you think that reflects the general appearance of women or the lower availability of pictures of women with defined ranges of body fat?
I haven’t gotten my period in a while, and while she said that my body fat was reasonable, it would be good to increase it a little because it might not be high enough for my body. I would do the Built Lean program, but I don’t believe the nutrition part would be practical here, and therefore not a fair test or use of the program.
Lee describes herself as having "no athletic background whatsoever," and says she has struggled with her weight her entire life.
He could barely make it up a flight of stairs or around his block and was wearing a 5XL shirt and a size 56 pant. Concerns about being overweight are genuine most of the times, but there are some phases in life where weight gain is essential like in case of women when they are pregnant. Body weight and height comparisonBody Mass Index (BMI) Chart is typically used by professionals to give you a quick indication of your body weight status.
But just because something is common does not mean it's a "healthy normal." And we're not talking about aesthetics here. I’ve already lost 18lbs and gotten better muscle visibility through your nutrition guide and weightlifting.
She weighed 170 pounds when she got married, and continued to gain weight during both of her pregnancies, eventually reaching 200 pounds after the birth of her second child. So he started photographing himself daily and posting the pics on his blog for the world to see.After 84 days, Waters had completely transformed his physique. He started his fight alone by walking around the block every day and stopping his pizza and beer routine. At first, he struggled to make it just once around and every step ached with pain and guilt, but he soldiered on and, to his surprise, quickly lost fifty pounds. I’ve started count my calories, change my eating habits and also doing my regular exercise.
Since then, his success has spawned a series of online "missions," where he continues to document his efforts to get as jacked and lean as possible. Just to let you know that your website has a lot of good and useful information on it to help people get lean and also helping obese people like me.
The nutrition part is difficult, as I work in a remote northern camp, and am subject to eating camp food. On August 1, 2008 Peter's friends took him to dinner where they made him an offer he couldn't refuse; they gave him two postdated checks for $5,000 and $10,000 if he could lose another hundred pounds by New Year's Day. Waist size is also used as an effective method to determine your health statusExcess abdominal fat can not only affect your appearance, but also put you at risk for different health ailments. Iliac crest (top of upper right hip bone) is marked first to measure the waist circumference and the measuring tape is passed at this level around the abdomen. What about body fat?Since excess body fat in overweight individuals is an area of concern for most of the weight related diseases, measuring the body fat directly can be useful.
Body fat can be measured by various methods like measuring the fat under the skin using skin calipers, ultrasound and infrared devices, bioelectric impedance analysis and measuring the density and size of the whole body.
These methods are only reliable and accurate when performed by a well trained professional and equipment.Cardiovascular ailmentsIn order to promote optimal health it is essential to lose weight even for moderately overweight individuals to decrease their risk for cardiovascular and other weight-related diseases. Consider losing weight on a serious note if you are over 40 years of age, and have high total cholesterol, high LDL cholesterol, low HDL cholesterol, hypertension, any coronary heart disease, sleep apnea and type-2 diabetes.
Weight loss becomes essential for you if your BMI values as per BMI Chart and waist circumference is high to prevent a risk for developing a health ailment. If you have the following conditions, seek professional advice:If you have normal health and BMI is over 30 If you have a risk or a history of heart disease, cholesterol problems or if you smoke and your BMI is over 25 If your waist size is over 40 inches (men) and 35 inches (women) How can i shed the extra pounds and reduce my fat?Losing weight is a totally separate and vast topic.
Cut down on fast foods, fried foods, refined foods, processed foods, bakery foods, carbonated beverages, sodas and sweets as far as possible.
Cut down on red meat, organ meats, and shell fish, instead choose de-skinned chicken, fish and egg whites.Drink more water - at least 10 glasses per day spread evenly throughout the day. To avoid binging at meal times you can drink a glass of water 20 minutes before consuming a meal. Eat your dinner at least 2 hours before you go to bed.Get a brisk walk for 30-40 minutes a day (without interruption), at least 5 days a week. These are by no means a complete set of instructions to lose weight, but can serve as good starting points.
These lifestyle changes will not only help you to decrease your weight but also help to manage your stress which is often a culprit for many ailments. Body mass index (BMI) refers to the way of calculating your height as well as your weight, in order to determine the content of fat in your body. A calculator analyzes the information and roughly calculates the amount of weight that comes from fat, as opposed to bones, muscles and the organs. Once the body mass index is calculated, you need to refer to a BMI chart, to know if your weight that comes from fat is within the normal range or notAccording to a BMI chart, if your body mass index is below the reading of 20, it is an indication that the amount of fat in your body is below what it should be.
However, if the reading is above 25 on the BMI chart, a person is considered overweight and a reading of 35 or above is regarded as obesity.
In several ways, using a BMI calculator and chart is a lot like referring to a height weight chart. It can tell you what the general height, weight and weight from fat in most people should be. However, someone may have higher bone density or muscle density, than the others but is still very fit. For such people, the body mass index reading may be a bit on the higher side, because their weight will probably be more.Hence, it is important to realize that the figures indicated by such a calculator is only a rough indication of what your actual body mass index might be.
There are other factors that could influence body weight, which are never calculated by such calculators or the height weight chart. Therefore, there are quite a few health experts who believe that a BMI chart and calculator are not the best sources of reference for body and fat weight. However, what everybody should understand is that there is no precise weight to height and age ratio that is perfectly normal.
For example, people who are into weight training may weigh more than those who aren’t, because muscle weight is much more than fat weight. However, when other things, like fitness levels, are taken into account, it can be seen that even though their weight and body mass index ratio are on the higher side, they are absolutely fit and healthy. Therefore, it is best to consult a proper fitness expert, a dietician or a doctor to determine if your weight and your body mass index are appropriate for your age and height or not.




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