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Outline the causes of obesity
Outline the causes of obesity
Causes of obesity and their effects
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Introduction
Targeted exercise can tone and shape your buttocks.
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Spot reducing fat from your thighs isn't possible. The only way to slim down flabby upper legs is by losing fat from your entire body. (See References 1) Diet and exercise can help create the caloric deficit that's needed to achieve this. hen your overall body fat reduces, your thighs will also budge. This doesn't mean that you have to settle for a flat, shapeless rear end. Sure, you might lose excess fat from your tush, but by doing targeted exercises, you can work your glutes, and maintain a shapely, toned rear end.
Step 1
Aim for gradual weight loss at a weekly rate of 1 to 2 pounds. According to the U.S. Department of Health and Human Services, this weight-loss rate allows you to slowly get used to the diet and exercise changes you're making, and it's also easier to keep the weight off in the long run. (See References 2, p. 5) Since 1 pound of fat has 3,500 calories, accumulate a deficit of 500 to 1,000 calories every day to achieve this expert-recommended weight-loss rate.
Step 2
Eat smaller portions, and eliminate or replace unhealthy, high-calorie, high-fat, sugary foods from your diet to cut calories. Compare your portions to the often smaller serving sizes mentioned on food labels. Skip desserts and fattening snacks, such as ice cream and chips, or replace them with lower calories foods, such as frozen yogurt and air-popped popcorn. Also, limit soda and alcohol, or drink water instead.
Step 3
Perform 30 to 60 minutes of aerobic exercise on five days of the week, as favored by the Centers for Disease Control and Prevention. (See References 3) Aerobic exercise, or cardio, burns calori...
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...S. Department of Health and Human Services: Aim for a Healthy Weight [http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf]
Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html]
Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights [http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm]
Unviersity of Rochester Medical Center: Lifting Your Way to Weight Loss [http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1801]
Ask the Trainer: Best Leg Exercises [http://www.askthetrainer.com/best-leg-exercises/]
American Council on Exercise: Glutes to the Max [http://www.acefitness.org/getfit/GlutesStudy2006.pdf]
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-- Most of the weight you lose is not fat, it is more in the form of water and muscle
There are many reasons why the American Heart Association recommends at least 150 minutes of physical activity per week (3). Exercise has many proven benefits for the human body including physiological, mental and preventative aspects. Usually, one of the main ideas behind exercise is weight loss or healthy weight maintenance and this is crucial in preventing or regressing many diseases. Obesity is quickly becoming a global epidemic, and in the United States alone over the last two decades there have be...
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For children aged up to 17years the amount of exercise that should be done a day is 60 or more minutes. For an adult 18-65years should do at least 150mins of moderate intensity of aerobic activity or 75 minutes of vigorous aerobic activity each week.
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Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. That doesn 't have to be all at one time, though. Aerobic exercise can even be done in 10-minute increments.There are significant health benefits from interval training, which means exercising at your near maximal intensity for short periods of 60 to 90 seconds. Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood.
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Take brisk 30 to 40 minute walks at least three days a week. Aerobic walking increases the efficiency of your heart and lungs, lowers blood pressure and resting heart rate, relieves stress, raises metabolism, improves muscle tone, and improves the health of the bones. If your pace is too slow, however, you will not get the aerobic benefits.
As soon as you have convinced yourself that you are committed to becoming healthier, losing some weight will be an added bonus. Clean out the fridge and cupboards to get rid of all the stuff that taste yummy but is bad for your health. This includes chips, ho ho’s, cookies and soda’s. I know it is hard to get rid of but you need to have fruit and vegetables instead. Also quit eating foods that contain sodium. The sodium will cause water retention, which means you will be bloated.