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Woment's Health
BALANCED DIET/NUTRITION

A selection of foods that contains sufficient quantity of all the necessary nutrients is required for healthy growth and activity. Food with adequate amount of Protein, Carbohydrate, Fat, Fibre, Vitamins, Minerals and Water constitutes Balanced Diet/Nutrition.

Carbohydrates : Source of energy
Proteins : Source for the growth, repair and maintenance of tissues
Fats : Source of energy and contain fat soluble vitamins
Vitamins : Source for the body functions that will keep us healthy
Minerals : Source for the body functions that will keep us healthy
Fibre : Source for intestines function properly
Water : Most essential component; Without water there is no existence of human beings

These nutrients are required for the optimal growth and maintenance of health (body cells, tissues, and organs) and also prevents from various diseases and infections. Too much consumption of any one or two nutrients will result in disorders. So it is very important that all these nutrients have to be taken on correct proportion.

 
 
BASIC PHYSICAL ACTIVITIES

Physical activity is very important for any human being to be fit and healthy. Physical activity along with the correct diet will help us to lead a hale and healthy life. The below mentioned activities are the easiest for any girl/woman.

Walking
  • Enhances energy on the whole
  • Helps in weight loss
  • Strengthens the heart and reduce the risk of cardiac problems
  • Reduces blood pressure
  • Lessen the risk of diabetes
  • Relieves tension/ stress
  • Strengthens your body
  • Burns calories
  • Studies have shown that walking also relieves anxiety and depression
 
Jogging
  • It makes our heart stronger and increases the capacity of blood circulation. Also improves the respiratory system
  • It helps for the people who are suffering from depression
  • Jogging helps for the fat burn so it helps for the people who are over-weight
  • It makes us to sleep much better
  • Jogging helps to increase cardiovascular fitness so that our body will use the oxygen efficiently
  • Jogging also helps to increase bone density and reduce risk of many diseases
  • It can make us two years younger.
 
Squats
  • Squats tone up all your major muscles of the body. Gives work out for thighs, abdominal muscles, lower back and butts. There is an option to tone up the muscles in arms too by adding some weight.
  • Squats burn extra calories fast. Burning calories helps in flaking extra fat
  • Squats enhance the flexibility of the body
  • Squats help in strengthening heart and lungs
 
Skipping
  • Skipping is the most easiest activity that anybody can do
  • Skipping also protects the joints of the body
  • Skipping is good for arms and shoulders
  • Skipping can be done even without using the rope (Jumping)
 
Step Exercise
  • Climbing steps is an effective way to burn
  • Regular step exercise reduces the risk of cardiovascular disease by increasing oxygen intake to the heart
  • It improves stamina and tones the muscle while reducing fat
  • It increases leg power and helps in keeping the bones, muscles and joints healthy
 
 
HEALTH CALCULATORS
     
Waist – Hip Ratio :
Waist circumference (in Cms)
Hip circumference (in Cms)
Waist Hip Ratio
     
WHR Chart :
WHR RISK FACTOR
0.80 or below Low Risk
0.81 to 0.85 Moderate Risk
0.85+ High Risk
 
Women who gain weight mostly in their hips and buttocks have nearly a pear shaped body, while women who gain weight mostly in the abdomen have more of an apple shaped body.
Body Frame :
To know your body frame, take an inch tape/measuring tape and measure the circumference of your wrist. As per the measurement your body frame is classified.
 
BODY FRAME HEIGHT LESS THAN 5' 2"
(155cms)
HEIGHT 5' 2"- 5' 5"
(155cms - 163cms)
HEIGHT MORE THAN 5' 5"
(163cms)
Small 140mm / Less than 5.5" 152mm / Less than 6.0" 159mm / Less than 6.25"
Medium 140 - 146mm / 5.5" - 5.75" 152 - 159mms  / 6" - 6.25" 159 - 165mm /  6.25" - 6.5"
Large 146mm / Over 5.75" 159mm / Over 6.25" 165mm / Over 6.5"
Ideal Body Weight:
IDEAL BODY WEIGHT CHART FOR WOMEN
Height (cms) Small frame (weight in kgs) Medium frame (weight in kgs) Large frame (weight in kgs)
147 46 - 50 49 - 54 53 - 59
150 46 - 51 50 - 55 54 - 60
152 47 - 52 51 - 57 55 - 62
155 48 - 53 52 - 58 56 - 63
158 49 - 54 53 - 59 58 - 64
160 50 - 56 54 - 61 59 - 66
163 51 - 57 56 - 62 66 - 68
165 53 - 59 57 - 63 62 - 70
168 54 - 60 59 - 65 63 - 72
170 55 - 61 59 - 66 64 - 73
173 57 - 63 61 - 68 66 - 75
175 59 - 64 63 - 69 68 - 77
178 59 - 65 64 - 70 68 - 78
180 61 - 67 65 - 72 70 - 79
183 62 - 68 67 - 73 71 - 81
Body Mass Index:

Sex


Height


Weight

BMI

Population Average

Classification

Body Mass Index: Weight / (Height in m*Height in m):
Classification BMI(kg/m2)
Underweight <18.50
Severe thinness <16.00
Moderate thinness 16.00 - 16.99
Mild thinness 17.00 - 18.49
Normal range 18.50 - 24.99
Overweight ≥25.00
Pre-obese 25.00 - 29.99
Obese ≥30.00
Obese class I 30.00 - 34.99
Obese class II 35.00 - 39.99
Obese class III ≥40.00
 
 
 
OVERWEIGHT AND OBESITY

Overweight and obesity are defined as unusual or excessive fat accumulation in the human body. Overweight is a condition where the body weight is 10 – 20 percent greater than the mean standard weight for age, height and sex. Obesity is a condition where accumulation of excess adipose tissue in the body leads to more than 20 percent of the desirable weight. With respect to the body mass index, we can say as BMI greater than or equal to 25 is overweight and BMI greater than or equal to 30 is obesity.

CAUSES OF OVERWEIGHT AND OBESITY
Overweight / Obesity is a chronic disease developing from number of factors such as genes, metabolism, behavior, environment, culture, and socioeconomic status. The causes are listed below,
 
  • Calories Count: The basic cause of obesity and overweight is an energy imbalance between calories consumption and calories expenditure. In simple words we can say, an increased intake of energy-dense foods that are high in fat, salt and sugars but low in vitamins, minerals and other micronutrients and decreased physical activity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization is the prime reason.
  • Hereditary: One of the causes of obesity could be genetic traits from ancestors. The chance of being obese is 80 percent if both mother and father are obese and it is 50 percent if either of them is obese. Many genes play a role in energy homeostasis, food intake regulation, appetite and ultimately obesity in humans.
  • Hormonal imbalance: There are various hormones whose imbalances in body can lead to obesity. Obesity is also found in hypothyroidism, hypogonodism and cushing’s syndrome. It is most common at the time of puberty, pregnancy and menopause.
  • Eating habits: Various habits of eating are the reasons for obesity,
    • People who eat outside food more frequently are prone to obesity.
    • Eating junk foods is one of the main reasons of obesity. The saturated fatty acids which are present in most of the junk food are the source of stored fat in the body.
    • Some people eat faster taking less time for chewing, therefore they to consume more food.
    • Some people don’t want to waste foods so they may consume forcibly and put on weight.
  • Medicines: Certain medicines may be a cause to gain weight. They include some corticosteroids, antidepressants, and seizure medicines; these slow down the rate, at which body burns calories and increases appetite.
  • Emotional impact: Some people eat more than normal when they are bored, angry or tensed. Over time, overeating leads to gain weight and may cause overweight or obesity.
  • Lack of Sleep: People not sleeping 6-7 hours a night, are expected to become obese compared with people who sleep 7–8 hours a night.
SYMPTOMS OF OVERWEIGHT AND OBESITY
  • The scale showing that you've gained weight
  • Enlarged stomach, waist, thighs, and/or buttocks
  • Fatigue
  • Saggy breasts
  • Clothes feeling tight and needing a larger size.
  • Lethargy
  • Difficulty in doing daily activities
  • Obvious areas of fat deposits
  • Breathlessness
 
DANGERS OF OVERWEIGHT AND OBESITY
  • Cardiovascular Problems
  • High blood cholesterol
  • Hypertension
  • Type 2 diabetes
  • Stroke
  • Osteoarthritis
  • Cancer
  • Sleep apnea
  • Respiratory difficulties
  • Metabolic syndrome such as PCOD (Polycystic ovarian disease)
  • Hormonal abnormalities (sexual dysfunction, infertility)
  • Gastroesophageal reflux disease (GERD)
  • Gallstones
  • Psychological disorders
Before
After Having Real slim
 
To overcome overweight or obesity, a person has to follow a proper diet without malnutrition with the physical activity. Thus we can reduce the excess weight and lead a healthy life.
 
 
 
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