Over Weight – Fight the Battle of the Bulge
At any given moment, 33-40 percent of women and 20-24 percent of men are trying to lose weight.
Yet an estimated one-fourth to one-third of them are still overweight.
Which increases their risk for heart disease, high blood pressure, and type ll diabetes as well as for gallbladder disease, gout, some type of cancer, and osteoarthritis.
Traditional knowledge says that 3,500 calories equal one pound of weight. Cut the calories burn more of them than you consume, and you’ll drop pounds.
That’s been the approach for years but it isn’t working. Short-term calorie-restricted diets can help you lose weight, but about two-thirds of that weight is generally regained within a year and almost all of it within five years.
Weight loss is more complicated than just a simple equation. Overweight is not a simple disorder of willpower, it is a complex disorder of energy metabolism.
Many diets just don’t work for the long term. If you want to keep the weight off for the rest of your life, you have to change your lifestyle.
“Someday, I hope we’ll look back on semi-starvation diets the way we currently see archaic practices as bleeding and purging.”
How to Perceive you Weight loss
“You have to look at weight loss as a lifetime management issue.” “A weight problem is not like having pneumonia where you can take a course of antibiotics and cure it.
You have to keep working on your weight. Dieting becomes a way of life for some people, particularly women, who lose and gain over and over again in a syndrome of “yo-yo” dieting.
A 1991 study indicates that you may be shortening your life span if you engage in such practices.
And most research has shown that such weight cycling probably makes it easier to regain the weight by messing with your metabolism (the rate at which your body burns calories).
You lose eight pounds of fat and two pounds of muscle the first time. Then you gain back ten pounds of fat.
So You’ve increased your amount of fat by two pounds. Ironically, you’ve lost muscle mass, and muscle actually helps burn calories.
How do you lose fat wisely and increase your chances of keeping it off? Here’s the expert’s suggestion:
Decide First if you Truly Need to Lose Weight
Look at your shape, height, weight, and history of obesity-linked diseases and the history of those factors in your family.
Then consider when your weight problems began: Have you gained Pounds recently as a result of marital separation or is this a gradual pattern since your teens? (See “Do You Need to Lose Weight?”)
Analyze your Weight, Eating, and Activity Pattern
If you’re starving and bingeing, you first have to learn how to eat normally.
Experts saw numerous patients on low-calories diets who persist in gaining weight, despite how much they cut down on what they eat.
Expert blames constant dieting and erratic eating habits for reducing their metabolic rates. Forcing their bodies into a starvation mode that hoards fat.
Keep a Food Diary for Two Weeks
Write down everything you eat, when you eat it, and how feeling at the time, bored, angry or hungry.
however, A food diary can be illuminating to a lot of people.
“They don’t realize they eat automatically.” If you decide to visit a registered dietitian for assistance, take your food diary along.
Make a Weight loss Plan
Once you decide you’re ready to change your lifestyle to reach a desirable weight, you’ll have to figure out how to do that.
Most experts recommend that you should learn to make nutritionally sound food choices. Eat an adequate amount of food each day, and increasing your physical activity.
You may find the advice of your family physician, a registered dietitian, or a physiologist helpful.
(Caution, however, you should make sure that the dietitian sticks to nutritional counseling and the exercise physiologist to exercise.)
Some university medical centers and hospitals are adopting a multidisciplinary team to handle weigh loss; a registered dietitian, a physician, an exercise physiologist, and a behavioral psychologist join forces. If you decide to go alone, however, the tips that follows can help.
Don’t Plan to lose too Much too Soon
Rapid weight loss generally means a rapid weight gain later down the road. Don’t try to lose more than half a pound a week.
Pick a Good Time
“Don’t decide to start this the week before your wedding or right after you lose your job.” You don’t want to choose a period of high stress only to add additional stress.
Don’t Try to Change Everything at Once
Its unrealistic to think that tomorrow you’ll completely redo your food habits in some 180 degree shift. Make changes gradually.
Start With Damage Control
If you’re the family food shopper, you can handle this one yourself. Or discuss it with the person who does the grocery shopping.
It’s pretty simple advice: If you don’t have potato chips or chocolate around, you’re not as likely to indulge in these high-calorie snacks.
Instead, keep low-calorie snacks and food on hand, raw vegetables or rice cake, whatever works.
The same thing goes in terms of the food that gets cooked for meals. Overweight tends to run in families, and part of that is due to shared eating habits.
Measure your Food
Doing this tedious chore for a few days can help train your eye to recognize portion size.
Don’t Count Calories
Opinions differ on this one. But most experts suggest changing the way you eat, rather than allotting yourself only so many calories a day.
Cut Out the Alcohol
You could say a martini is “empty Calories” and It has no nutritional benefits.
So abstinence for some could mean a substantial drop in calories. “Some people can lose weight just by giving up beer.”
Eat All three Meals Each Day
Eat breakfast. And lunch. And dinner. Experts explain that skipping meals leads to binge eating.
It’s the body’s attempt to make up for lack of food intake as it goes into starvation mode.
If you get one-fourth of your calories at each meal, you’ll lose the urge for snacks as well.
Make Sure you Eat Enough
That’s music to any dieter’s ears, but experts is concerned that starvation diets lead to bingering and lowered metabolism.
Don’t Make a Lapes a Collapse
Just because you fail one day and pig out on the wrong foods doesn’t mean you should give up for good.
Pick yourself up, dust yourself off, and start over again the next day.
Get your Nutrients and supplements
You need two servings a day of meat, fish, poultry, or meat substitute like eggs, legumes, or nuts; Two Servings of dairy products (three for children and four for teenagers; Four servings of fruits and vegetables; and Four servings of breads, cereals, pastas, and other grains.
You Cut the Fat, You Cut the Weight
Fat is where it’s at if you want to target one enemy of your waistline.
And cutting out high-fat foods can benefit much more than your figure you’ll lower your risk for heart disease and some cancers.
Fat is nature’s way of crowding a lot of calories or energy into food.
A gram of fat (one-fourth of a teaspoon) contains nine calories, while a gram protein or carbohydrate has only four.
How much fat is too much? The average person consuming about 37 percent of calories from fat these days, It’s down from 40 a few years ago.
The American Heart Association recommends that no more than 30 percent of your calories come from fat.
While experts also say that if you want to really reduce cholesterol, you’ll have to go much lower than that.
High-fat foods can fool you, too. “They’re very small in amount but high calories. Follow these pointers to cut the fat:
- Switch to reduced-fat or nonfat salad dressing.
- Buy nonstick pans and use a tiny amount of oil or nonstick spray.
- Eat less meat and cheese; both can be high in fat.
- Buy lean cuts of meat and trim the fat off before cooking . And remove the skin from poultry.
- Don’t fry. Instead, roast, bake, broil, or simmer meat, poultry and fish.
- Choose low-fat dairy products, such as skim milk.
- Fill up your plate with food such as vegetables, fruits, and grains, and don’t drown them in butter.
- Experiment with spices; use them to add flavor to your foods.
- Avoid nondairy creamers and toppings, which often contains high amount of saturated fats from palm or coconut oil.
Exercise to Keep a Healthy Weight
Even nutritionists are: Exercise appears to be the key in losing weight.
The leanest people in this world eat the most food, but they’re the most active ones.
Obviously, exercise burns calories. But according to some researchers, it may increase your metabolism, possibly for as long as 18 hours after you’ve worked out.
So you can end up burning more calories, even after your workout.
The effects of adding exercise to your life will vary depending on how active you already are.
If you’re a couch potato, the benefits you’ll get from brisk walking may surprise you.
If you’re already exercising occasionally, you may need more aggressive exercise like running or cycling.
Experts stress the need to first change your eating patterns before working on adding physical activity to your life.
Once you feel comfortable with those changes, concentrate on the on the physical activities.
Get help from your YMCA or hire a personal trainer if you need advice.
Use these tricks to Keep the Weight Off:
- Take the stairs instead of the elevator.
- Park farther away from your actual destination.
- Walk instead of riding or driving.
- Take several short walks if you can’t fit one 30-minute workout into your schedule. If you need more vigorous.
- Cross-train. Because intense exercise can break down muscle tissue, you want to give those muscles 48-hours to replace themselves between workouts. You can take a day off, of course, or you can do different exercises that work for different muscle groups: For example, use a rowing machine on Monday and you can run on Tuesday.
- Alternate hard and easy. You can try this practice to avoid injury as well. Workout hard one day, and easy the next day: For example run then walk. “Sixty-five percent of people who take up running or aerobics quit within six weeks because of injury.” Therefore alternate activities and intensity can help keep you from dropping out of the exercise.
- Try strength training as well. “Lean body mass, or muscle, burns more calories.” Aerobic exercise isn’t the only way to lose weight. By including some resistance training in your program, you’ll create more muscle mass.
Do You Need to Lose Weight?
Many of us particularly women, don’t care what the various charts say about height-weight ratios.
We’re striving for a certain look, and unfortunately, that body image may be impossible for some of us to attain.
How do you know if you need to lose weight? You can check the Metropolitan Life Insurance Company Height and Weight Tables, which was resized in 1983.
To determine your risk for weight-related health problems, however, you Consider the following:
- Are you at risk for high blood pressure, Type ll diabetes, or heart disease? Your physician can help you with those answer by examining your medical and family history, along with performing certain diagnostic test.
- Where’s your fat located? If it’s concentrated around your belly, you need to lose Weight. If it’s around your hips and thighs but your belly’s flat, you can relax a bit. That’s because abdominal fat is linked with a higher risk for medical condition than fat on the hips and thighs. Divide your waist measurement by your hips measurement to get your waist/hips ratio: .70 to .75 is considered to be healthy for women and .80 to .90 is considered to be healthy for men. If you’re above that, you need to lose weight.
- Calculate your body mass index (BMI). Divide your weight in pounds by 2.2 to get kilogram and your height in inches by 39.37 to get meters. You BMI equals weight in kilogram divided by height in meters squares. Normal BMI is considered to be between 19 and 27.
Dieting and Pregnancy Don’t Mix
One time doesn’t diet, say the experts: At the beginning of your pregnancy, even if your overweight.
If you weight 400 pounds, you still need to gain need to gain 20 pounds during pregnancy.
“It’s impossible to eat regularly and not to skip meals.”
Skipping meals can cause the body to break down its fat reserves, which create certain by-products known as ketones that may harm the fetus.
It’s more than likely that television has contributed to the creation of a generation of overweight kids.
Obesity is on the increase among children. Although following the weight-control guideline for adults can certainly help, you may want some advice specifically targeted for kids:
Teach them how to select foods. If you can’t change where they eat, then you must teach them how to make more healthy food choices.
Encourage them to choose pizza with vegetable toppings instead of ground turkey, use low-fat cheese, pick a whole grain bun over white bread, get pasta instead of french fries, and so on.
Set a good example. Don’t just tell them what to do, you must show them by adopting the same healthy habits.
Give them low-fat milk. Once your children are over the age of two years old, encourage them to drink low-fat milk.
Experts say that children who consume one to one-and-a-half quarts of whole milk a day are getting a large amount of saturated fat n their diet.
Kick kids out of the house. Get them to exercise, it doesn’t have to be a structured program.
Encourage them to play; they’ll burn off calories and excess weight that way, whether they’re biking or at the playground.
Take the children with you while you exercise. Make sure you’re getting some exercise on a regular basis.
Walking’s one way. Take the kids with you.
Don’t become overzealous. some parents attempt to put their children on a low-fat diet too early in life.
Children under the age of two years old actually need a certain count of fat in their diet for the development of the nervous system.
Weight loss is big business in the world, with Americans spending more than 30 billion a year on various products and programs.
It’s an area ripe for quacks and frauds, who promise more than they can possibly deliver.
In fact, the Federal Trade Commission has investigated the advertising and marketing claims of a number of diet products and programs over the last 10 years. Here are some of the things you must watch out for:
- Words like “melt away,” “no effort,” “painless,” “no exercise.”
- Plans that promise excessive weight loss, such as a pound a day.
- Programs that depend on artificial food or pills
- Claims that a food, such as grapefruit, possesses magical properties to get rid of excess weight.
- Diets or gadgets that claim to cause weight loss from just one part of the body, such as the buttocks or chin.
- Multilevel marketing plan that involve purchasing and selling products to people you know. (You shouldn’t be buying your weight-loss products from you sunday-school teacher