健康体重

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我怎么知道我是不是一个健康的体重??

体重指数是一个有用的工具,它可以给你一个想法,如果你是一个健康的体重为你的身高。它最适合18岁以上的人。但这只是一个估计,不考虑性别,age,ethnicity and body composition.It is also important if you are concerned about your weight to discuss this with your doctor.

在我们的体重指数计算器上检查你的体重指数。.

Healthy heart,健康你

承诺保持健康的体重是你能为心脏做的一件大事,health and wellbeing.

Talk to your doctor,健康从业者,或者是一个公认的关于你体重的专业营养师。

如果你确实需要减肥,plan to do it the healthy way.Change your eating habits,,更积极and sit less.

Having a healthy body weight lowers your risk of heart problems and can help lower yourblood pressure胆固醇.

达到健康的体重

Losing weight in a healthy way is one of the best things you can do for your long-term health.但这需要时间和承诺。Many weight loss books and crash diets often suggest quick unhealthy ways to lose weight and won't help you maintain weight loss in the long-term.

一切都是关于心态,don't think about it as ‘going on a diet' which is short-term,但作为一种选择,要过上更健康的生活。

Thinking about nourishing your body with fresh foods,减少或去除高加工食品,and taking every opportunity to be as active as you can,实现你的减肥目标。

Heart healthy eating

Healthy eating for your heart includes:

  1. 大量的蔬菜,水果和全麦
  2. A variety of healthy protein sources including fish and seafood,瘦肉和家禽,legumes,坚果和种子
  3. Reduced fat dairy such as unflavoured milk and yoghurt,奶酪
  4. 带坚果的健康脂肪选择,seeds,avocados,olives and their oils for cooking
  5. 为食物调味的香草和香料,而不是加盐

* Water as the drink of choice

Be careful of your portion sizes and try to eat mindfully.当你用心吃饭时,你不太可能吃得太多。

我们的recipes是基于这五个心脏健康饮食原则。它们旨在使心脏健康饮食变得容易。这是一种简单的方法,通过美味的季节性食物和新鲜的味道,将健康的饮食融入你的生活方式。

我怎样才能更活跃??

Increase your physical activity levels by:

  • 减少你坐着的时间。
  • 经常站起来,在家里走动,在工作场所或外出时。
  • Incorporate physical activity wherever you can – even if broken up throughout the day.
  • Get off the train one stop early or take the stairs instead of the lift.你越是气喘吁吁,the better!!

Walking is a fun,free way to help keep your heart healthy.心脏基础行走组offer walking for all sorts of people,paces and places -find a walking group near you.

Ask your doctor if you need to do more than 30 minutes of physical activity on most days of the week to lose weight.

制定减肥计划

如果你和你的医生同意你需要减肥,plan how to do it together.You can decide on what lifestyle changes you can make and help you to be realistic about what you can achieve.

制定减肥计划的步骤:

  1. 设定现实的减肥或生活方式目标。
  2. 把你的饮食模式转向更多的新鲜食物
  3. 抓住每一个机会增加你所做的步骤,或者通过你认为一周中大部分时间你可能喜欢的活动来活跃起来(戴上计步器/步进计数器可以帮助你)
  4. Try to sit less and break up long periods of sitting with a short walk
  5. 不要放弃!Weight loss isn't easy,try to get your family and friends involved so you can motivate each other.

您也可以使用健康体重行动计划designed to help heart attack survivors.

进一步了解如何从心脏病发作中恢复。