Lose/Gain Weight

First Everyone has to understand Maintain Body (Losing Or Gaining) weight is a most complicated task.

Three main factors affecting our Body. They are: Nutrition, Lifestyle, Exercise

Nutrition

Eat plenty of Fruits, grains, Vegetables And green leaves, which provide complex carbohydrates, fiber, vitamins, minerals and low fat. Eat a different variety of foods to get the energy, vitamins, protein, minerals, and fiber you need for good health .you don’t eat junk food.

Balance the food you eat with Physical activity   maintain or improve your weight to reduce you chances of having high blood pressure, heart disease, a stroke, certain cancers, and the most common kind of diabetes.
Eat food with low in fat, saturated fat, and cholesterol to reduce your risk of heart attack and certain types of cancer and to help you maintain a healthy weight also.
Avoid high calories like sugar which led to tooth decay.
Select a diet moderate in sodium and salt to help reduce your risk of blood pressure.
Choose a diet moderate in salt and sodium to help reduce your risk of high blood pressure. If you drink alcoholic beverages, do so in moderation.
Drinking alcohol is also the cause of many health problems.
There are six categories of essential nutrients. They are: Water, Fats, Carbohydrates, Proteins, Vitamins, and Minerals.
Water is sometimes called the forgotten mineral but is vital for survival. Fifty to sixty percent of our body weight is water. A physically inactive adult living in a moderate climate should drink approximately six to ten eight-ounce glasses of water per day. Six cups of water a day is obtained from drinking water and other beverages. Four additional cups of water come from foods such as fruits, vegetables, meats, bread, and cheese. And, one cup a day comes from body metabolism or breakdown of energy nutrients.
Although most of us don't like our bodies to have "added fat," we need fat in our diets and in our bodies for health. Fats:

• provide energy at the rate of 9 calories per gram;
• provide linoleic acid which is an essential nutrient;
• carry the fat-soluble vitamins of A, D, E, and K;
• spare protein from being used as a source of energy;
• increase flavor and palatability of foods;
• and contribute to the feeling of being full.

The suggested goal for fat intake in American diets for people over 2 years of age are that total fat should be 30 percent or less of your daily caloric intake. This goal for total fat intake applies to the diet over several days, not to a single meal.
There are some basic principles for reducing fats in the diet. They include:
Reducing the amount of fat consumed. 
Consuming less fat from animal sources. 
Using vegetable oil (except coconut, palm and palm kernel oils) instead of solid fats in cooking. 
Practicing moderation.
Carbohydrates provide energy, help regulate how the body uses fat for energy, and spares protein. Experts suggest that Americans should increase the percent of total daily intake of carbohydrates to approximately 50-60 percent. People should be particularly concerned with increasing their consumption of complex carbohydrates such as potatoes, grains, legumes, and pasta. Many countries of the world already consume as much as 80 percent of their caloric intake for carbohydrates with foods such as rice, bulgur, millet, and cassava.
The word protein comes from the Greek word "protos" meaning first. Adequate protein is essential to good health; however, no one nutrient is more valuable or important than another. Protein is important in building, maintaining, and repairing body tissues. High quality proteins are found in most foods of animal origin. Lower quality proteins are found in foods of vegetable origin and in gelatin. You can combine the lower quality proteins in order to raise the quality of protein you are consuming. For example: using cooked dried beans with rice or bulgur, tofu with rice, or split pea soup with rye bread. Be sure that your daily intake is adequate, but not excessive. Too much protein is not useable and is stored as fat.
Vitamins have no calories and are needed only in small amounts. They regulate body processes that promote growth and maintain health and life. There are fat soluble (vitamins A, D, E, and K) and water soluble (B-complex and vitamin C) vitamins. Consuming too much of a fat soluble vitamin can result in toxicity. Water soluble vitamins do not accumulate in the body. Most healthy people can get enough of the essential vitamins through a well-balanced diet and do not need supplements. If you do take supplements, limit the dosage to 100 percent of the U.S. RDA.
Minerals contain no calories and are needed in small amounts. Their major functions are to:

• influence water distribution in the body.
• help the body use carbohydrates, proteins, and fats.
• stimulate nerve and muscle cells (e.g., regulate heart beat).
• build bones, teeth, blood, and cartilage.

The major minerals found in the body are: calcium, phosphorus, sodium, potassium, chloride, magnesium, and sulfur. The trace minerals are: iron, iodine, zinc, copper, manganese, fluoride, chromium, selenium, and molybdenum. As with vitamins, it is better to get minerals from foods rather than supplements.

Target a healthier diet by thinking positive and acting positive! Think about the foods that you can have, rather than focusing on the foods that you can't have. A "pinch of the right" attitude puts you on the way to healthful living.

Lifestyle

Our genes affect our tendency to gain weight. A tendency to gain weight is increased when food is plentiful and when we use equipment and vehicles to save time and energy. However, it is possible to manage your weight through balancing the calories you eat with your physical activity choices.To make it easier to manage your weight, make long-term changes in your eating behavior and physical activity. To do this, build a healthy base and make sensible choices. Choose a healthful assortment of foods that includes vegetables, fruits, grains (especially whole grains), skim milk, and fish, lean meat, poultry, or beans. Choose foods that are low in fat and added sugars most of the time. Whatever the food, eat a sensible portion size. Try to be more active throughout the day. The physical activity guideline recommends that all adults get at least 30 minutes of moderate physical activity most or preferably all days of the week. To maintain a healthy weight after weight loss, adults will likely need to do more than 30 minutes of moderate physical activity daily. Over time, even a small decrease in calories eaten and a small increase in physical activity can keep you from gaining weight or help you lose weight.

• If you're eating out, choose small portion sizes, share an entree with a friend, or take part of the food home (if you can chill it right away).
• Check product labels to learn how much food is considered to be a serving, and how many calories, grams of fat, and so forth are in the food. Many items sold as single portions actually provide 2 servings or more. Examples include a 20-ounce container of soft drink, a 12-ounce steak, a 3-ounce bag of chips, and a large bagel.
• Be especially careful to limit portion size of foods high in calories, such as cookies, cakes, other sweets, French fries, and fats, oils, and spreads.

The carbohydrates, fats, and proteins in food supply energy, which is measured in calories. High-fat foods contain more calories than the same amount of other foods, so they can make it difficult for you to avoid excess calories. However, low fat doesn't always mean low calorie. Sometimes extra sugars are added to low-fat muffins or desserts, for example, and they may be just as high in calories.
Your pattern of eating may be important. Snacks and meals eaten away from home provide a large part of daily calories for many people. Choose them wisely. Try fruits, vegetables, whole grain foods, or a cup of low-fat milk or yogurt for a snack. When eating out, choose small portions of foods. If you choose fish, poultry, or lean meat, ask that it be grilled rather than fried.
Like younger adults, overweight and obese older adults may improve their health by losing weight. The guidance of a health care provider is recommended, especially for obese children and older adults. Since older people tend to lose muscle mass, regular physical activity is a valuable part of a weight-loss plan. Building or maintaining muscle helps keep older adults active and reduces their risk of falls and fractures. Staying active throughout your adult years helps maintain muscle mass and bone strength for your later years.
If you are overweight, loss of 5 to 15 percent of your body weight may improve your health, ability to function, and quality of life. Aim to lose about 10 percent of your weight over about 6 months. This would be 20 pounds of weight loss for someone who weighs 200 pounds. Loss of 1/2 to 2 pounds per week is usually safe. Even if you have regained weight in the past, it's worthwhile to try again.
Children need enough food for proper growth, but too many calories and too little physical activity lead to overweight. The number of overweight U.S. children has risen dramatically in recent years. Encourage healthy weight by offering children grain products; vegetables and fruits; low-fat dairy products; and beans, lean meat, poultry, fish, or nuts—and let them see you enjoy eating the same foods. Let the child decide how much of these foods to eat. Offer only small amounts of food high in fat or added sugars. Encourage children to take part in vigorous activities (and join them whenever possible). Limit the time they spend in sedentary activities like watching television or playing computer or video games. Help children to develop healthy eating habits. Make small changes. For example, serve low-fat milk rather than whole milk and offer one cookie instead of two. Since children still need to grow, weight loss is not recommended unless guided by a health care provider.
Frequent binge eating, with or without periods of food restriction, may be a sign of a serious eating disorder. Other signs of eating disorders include preoccupation with body weight or food (or both—regardless of body weight), dramatic weight loss, excessive exercise, self-induced vomiting, and the abuse of laxatives. Seek help from a health care provider if any of these apply to you, a family member, or a friend.

• Aim for a healthy weight. If you are at a healthy weight, aim to avoid weight gain. If you are already overweight, first aim to prevent further weight gain, and then lose weight to improve your health.
• Build a healthy base by eating vegetables, fruits, and grains (especially whole grains) with little added fat or sugar.
• Select sensible portion sizes.
• Get moving. Get regular physical activity to balance calories from the foods you eat.
• Set a good example for children by practicing healthy eating habits and enjoying regular physical activities together.
• Keep in mind that even though heredity and the environment are important influences, your behaviors help determine your body weight.

Being physically active and maintaining a healthy weight are both needed for good health, but they benefit health in different ways. Children, teens, adults, and the elderly—all can improve their health and well-being and have fun by including moderate amounts of physical activity in their daily lives.
Physical activity involves moving the body. A moderate physical activity is any activity that requires about as much energy as walking 2 miles in 30 minutes. Aim to accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week, preferably daily. If you already get 30 minutes of physical activity daily, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous activities. No matter what activity you choose, you can do it all at once, or spread it out over two or three times during the day. Make physical activity a regular part of your routine.
Choose activities that you enjoy and that you can do regularly. Some people prefer activities that fit into their daily routine, like gardening or taking extra trips up and down stairs. Others prefer a regular exercise program, such as a physical activity program at their worksite. Some do both. The important thing is to be physically active every day. Most adults do not need to see their health care provider before starting to become more physically active. However, if you are planning to start a vigorous activity plan and have one or more of the conditions below, consult your health care provider:
-Chronic health problem such as heart disease, hypertension, diabetes, osteoporosis, or obesity.
-High risk for heart disease.
-Over age 40 for men or 50 for women.
Compared with being very sedentary, being physically active for at least 30 minutes on most days of the week reduces the risk of developing or dying of heart disease. It has other health benefits as well. No one is too young or too old to enjoy the benefits of regular physical activity. Two types of physical activity are especially beneficial: Aerobic activities. These are activities that speed your heart rate and breathing. They help cardiovascular fitness.
Activities for strength and flexibility. Developing strength may help build and maintain your bones. Carrying groceries and lifting weights are two strength-building activities. Gentle stretching, dancing, or yoga can increase flexibility. 
To get these health benefits, adults need moderate physical activity for a total of at least 30 minutes most days of the week, preferably daily, and children need at least 60 minutes per day.
Health Benefits of Regular Physical Activity

• Increases physical fitness.
• Helps build and maintain healthy bones, muscles, and joints
• Builds endurance and muscular strength.
• Helps manage weight.
• Lowers risk factors for cardiovascular disease, colon cancer, and type 2 diabetes.
• Helps control blood pressure.
• Promotes psychological well-being and self-esteem.
• Reduces feelings of depression and anxiety.

Advice for a Healthy Exercise Routine

• Engage in at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most, preferably all, days of the week.
• Become physically active if you are inactive.
• Maintain or increase physical activity if you are already active.
• Stay active throughout your life.
• Help children get at least 60 minutes of physical activity daily.
• Choose physical activities that fit in with your daily routine, or choose recreational or structured exercise programs, or both.
• Consult your health care provider before starting a new vigorous physical activity plan if you have a chronic health problem, or if you are over 40 (men) or 50 (women).

 

Exercise

Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult's weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults.
To get your approximate BMI, multiply your weight in pounds by 703, then divide the result by your height in inches, and divide that result by your height in inches a second time.
A BMI from 18.5 up to 25 is considered in the healthy range, from 25 up to 30 is overweight, and 30 or higher is obese. Generally, the higher a person's BMI, the greater the risk for health problems, according to the National Heart, Lung and Blood Institute (NHLBI). However, there are some exceptions. For example, very muscular people, like body builders, may have a BMI greater than 25 or even 30, but this reflects increased muscle rather than fat. "It is excess body fat that leads to the health problems such as type 2 diabetes, high blood pressure, and high cholesterol," says Eric Colman, M.D., of the Food and Drug Administration's Division of Metabolic and Endocrine Drug Products.
In addition to a high BMI, having excess abdominal body fat is a health risk. Men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems.
Obesity, once thought by many to be a moral failing, is now often classified as a disease. The NHLBI calls it a complex chronic disease involving social, behavioral, cultural, physiological, metabolic, and genetic factors. Although experts may have different theories on how and why people become overweight, they generally agree that the key to losing weight is a simple message: Eat less and exercise more. Your body needs to burn more calories than you take in.
The BMI ranges for adults are shown in this chart. They are not exact ranges of healthy and unhealthy weights. However, they show that health risk increases at higher levels of overweight and obesity. Even within the healthy BMI range, weight gains can carry health risks for adults.

The chart shows heights (without shoes) ranging from 4 feet 10 inches to 6 feet 6 inches on one axis, and weights (without clothes) from 50 pounds to 275 pounds on the other axis. The range of Body Mass Index (BMI) from 18.5 to 30 is shown on the chart so that if you find the point where your height and weight intersect you can determine your BMI.

Healthy Weight: BMI from 18.5 up to 25 refers to healthy weight. 
Overweight: BMI from 25 up to 30 refers to overweight. 
Obese: BMI 30 or higher refers to obesity. Obese persons are also overweight.