A person’s height in relation to his wrist circumference determines his body frame, according to MedlinePlus. Women taller than 5 feet 5 inches with a wrist circumference of at least 6.5 inches and men of the same height or taller with wrists measuring at least 7.5 inches have large body frames. Despite popular belief, a person’s frame has little impact on his weight. Those with large body frames can increase their ideal body weight by just 10 percent to determine how much they can weigh without being overweight. For example, if you have a large frame and your ideal weight is 150 pounds, you can weigh up to 165 pounds and still be fit. If your frame is large and you weigh more than 10 percent of your ideal body weight, you must exercise regularly and eat healthy to lose weight.
Always consult your physician before starting a diet and exercise program.
When strength training, alternate between upper- and lower-body exercises to give your muscles the opportunity to recover. Overusing muscles leads to muscle strain, which increases your chance of developing a muscle-related injury.
Reduce your caloric intake. One pound of fat is 3,500 calories; therefore, you must decrease the number of calories you consume by at least 500 per day to lose a minimum of one pound each week. Eat large quantities of low-calorie foods that are filling, such as fruit, vegetables, grains and seeds. Eliminate fatty, high-calorie foods from your diet, including cakes, sodas and processed meats.
Perform cardiovascular exercises. Aerobic exercise not only burns hundreds of calories per hour, it also strengthens your heart and increases your endurance, which allows you to exercise for longer time periods without getting tired. Walk, jog, swim, skate or dance at a moderate pace for 30 to 60 minutes daily. Walk with a buddy or join an aerobics class to help you stay motivated during workouts.
Perform strength-training exercises to tone your muscles, build muscle density and boost your metabolism. Strength training burns calories steadily because your body uses more calories to maintain muscles than fat. Pushups, lunges, squats, weightlifting and situps are effective strength-training exercises. Perform these exercises at least three times weekly to maximize your weight loss efforts. When you're starting out, get help from a gym employee or personal trainer to ensure that you're using the proper form while exercising.
Learn to cook healthy, nutrient-rich foods that taste great. Healthy, low-calorie meals do not have to be bland and boring. Experiment with exotic seasonings, learn to make fruit-based smoothies, take a vegetarian cooking class, or swap recipes with other health-minded individuals. You can also search the Internet to connect with others who are interested in learning to prepare healthful, delicious foods.
Make a lifetime commitment to your health. Educate yourself about the many diseases that can develop due to improper dieting and lack of exercise; this will encourage you to stay on track. Join a weight loss support group in your community, such as Weight Watchers or the YMCA weight loss program. The new habits you develop through these programs will eventually become your way of life, making it less likely that you'll regain any weight you lose.
Tips
Warnings
References
- MedlinePlus: Calculating Body Frame Size
- Diet and Fitness Today: Body Frame Calculator
- MayoClinic.com: Counting Calories -- Get Back to Weight-Loss Basics
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- MayoClinic.com: Weight Loss -- 6 Strategies for Success
Writer Bio
Before starting her writing career, Tanya Brown worked as an eighth-grade language arts teacher. She also has a background in nursing, with extensive experience in urology, neurology and neurosurgery clinics. Brown holds a bachelor's degree in psychology and is pursuing her master’s degree in educational psychology.