Over weight and it's solution

            Is your own body being your nightmare..?? Your hefty physique or over fat making you feel embarrassed..???? If so, this is not only your problem. Now-a-days this is an annoying issue of everyone regardless age. We tried our best to provide basic tips regarding the diet and exercise to shape up your body.

Why do we gain weight :

                     Before getting a solution for your problem let’s learn how and where the problem has actually started. “FOOD”, Yes it all started here, eating without any proper diet can increase your fat content

                    ‘CALORIE’ is a unit of energy measurement contained within food we intake. Every living bodies requires certain number of calories each day which will be Metabolized (burned up ) by the body as fuel to run our body. The excess amount of calories which we are consuming more than what we required to run our body is stored in the body in the form of “Fat Reserves". This additional fat is burned up when no food is available for our body. But, we can’t stop eating all the day as we have to run behind the time, so people gain weight and get fat when they consistently eat more calories than the required. Over weight is modern generation people’s problem but not ancestor's , because they used to work hard physically to get that food. We are all now a days busy in stressing our minds sitting in front of systems making our body inactive all the day. This kind of body in activeness plays major role for your body bulging.

                                           

                     On an average Man requires 2500 calories to maintain and 2000 calories to loose one pound weight in a week, whereas woman requires 2000 calories to maintain and 1500 calories to loose one pound per week. This is what we required, but how much we are consuming daily on our routine diet without knowing..?? Have a look on some foods and the calories they contain :                          

                                                                     

                             

SNACKS
NAME	QUANTITY	CALORIES
Burger	100 gm	295
Pizza	100 gm	266
Samosa	1 pcs (big)	308
Pasta	100 gm	158
Chips	100 gm	536
Chocolate	100 gm	535
Nuts	100 gm	576
Dates	100 gm	282

                                                                                                       

SWEETS
NAME	QTY	CALORIES
Laddu	1 pcs	185
Jilebi	100 gm	320
Halwa	100 gm	469
Rasgula	1 pcs	186
Kheer	100 gm	235
Barfi	1 pcs	132
Jaamun	1 pcs	142
Cake	100 gm	297

                                                                             

MILK & MILK PRODUCTS
NAME	QTY	CALORIES
Butter	100 gm	717
Cheese	100 gm	402
IceCrem	100 gm	207
Milk	100 gm	42
Yogurt	100 gm	59
Lassi	100 gm	75
Ghee	100 gm	910
Khoa	100 gm	216

                                                                             

MEAT & POULTRY
NAME	QTY	CALORIES
Mutton	100 gm	294
Chicken	100 gm	236
Pork	100 gm	242
Fish	100 gm	206
Beef	100 gm	250
Prawns	100 gm	100
Egg yolk	1 large	55
Egg white	1 large	17

                                                                               

VEGETABLES
NAME	QTY	CALORIES
Beans	100 gm	442
Potato	100 gm	86
Banana	100 gm	89
Tomato	100 gm	18
Onion	100 gm	40
Spinach	100 gm	23
Radish	100 gm	16
Carrot	100 gm	41

                                                                             

DRINKS & BEVERAGES
NAME	QTY	CALORIES
Vodka	1.5 FL OZ	96
Beer	12 OZ	145
Rum	1.5 FL OZ	97
Brandy	1.5 FL OZ	115
Tequila	1.5 FL OZ	104
Gin	1.5 FL OZ	96
Whisky	1.5 FL OZ	105
Cola	1.5 FL OZ	11

              A cautious diet plan can restrict your body from fat gaining. In addition to your diet plan, you have to make your body active by physical activities like Jogging, Running, Playing Sports etc., to burn the excess amount of fat reserved in your body.

                                                                       

ACTIVITY	15 MIN	60 MIN
Walking	85	340
Jogging	102	408
Running 5mph	119	476
Running 6mph	153	612
Running 7mph	179	714
Running 8mph	213	850

                                                                      "Don't ask your stomach how much it can eat, ask your brain how much to eat. Stop investing your time on worrying, invest it on diet & exercise for best results".     

                 

sources : www.health.com , www.quora.com , www.fitbit.com , www.indiatimes.com