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Is your bathroom scale lying about whether your mass is fit—or a health threat? The overweightness epidemic is bad sufficient, but along comes a research that tells that the majorly utilized, 200-year-old healthy-weight procedure is underestimating the health danger for about half of all women and more than 20 percent of men whose body-fat levels are dangerously high. The good news is this research can help you live longer and younger.
How do you analyze BMI? Put a tape amount around you at the belly button level—and suck in! The fitness risks that come with belly fat really begin about 3 inches deeper than your un-sucked-in middle. If your waist size needs a trim, focus on plans that build muscle. Lean body tissue burns calories 'round the clock, stopping or even reversing belly-fat expansion. Don't simply diet. Reducing calories decreases precious muscle mass, too. Instead, take these four simple steps to nudge your body arrangement back to a healthy BMI (none involve the words diet, calories, or weigh-in):
Eat muscle-protecting protein
To learn how much protein you need, increase your weight in pounds by 0.4. If you're 165 pounds, that's about 66 grams of protein. Get yours from fish (32 grams of protein are in 4 ounces of salmon or trout), skinless poultry and plants (kidney beans, nuts and edamame have 16 to 18 grams of protein per cup). With fruitarian protein, you also get fiber, defensive plant phytochemicals and no soaked fat.
Pump some iron, try resistance bands, or leverage your own body weight.
. Aim for three 20-minute strength-training sittings per week. Using a weight that finishes you with 12 repetitions builds muscle; confrontation bands are great no-impact exercises that are good for stance; and chin-ups, push-ups or sit-ups (knees bent) that use your own weight, build muscle safely and efficiently.
Head to bed early
Short-changing yourself on sleep leads to desires for doughnuts and super-sized colas. Sleep deficits also raise levels of stress hormones that order your body to store the extra calories in your trunk, so turn out the lights at 9:30 or 10 tonight. Set your DVR to record your preferred late-night shows, then watch 'em tomorrow after The Dr. Oz show, while you're doing your strength-training routine!
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