Archive for June, 2015

Diet Plans

Saturday, June 20th, 2015

Diet-weight-lossGenerally when we talk about a diet that is good for health, what quickly comes to mind is a balanced diet. But a weight loss diet shouldn’t have to be balanced but healthy. So a healthy diet is more desirable for a person looking to loss drop some pounds.

The best diet plan for weight loss consists of plenty of proteins, small amounts of carbohydrates and an insignificant amount of fat. Some people prefer to abstain from fatty foods entirely when trying to loss weight.  It should also contain a rich amount of vitamins, minerals and other essential nutrients to ensure good health and vitality.

balanced dietThere is usually a conflict whether a balanced diet is good for people trying to loss weight or not. The thing is, balanced diet consists of every form of food and a significant amount in order to supply the body with all the needed nutrients. But some of these are harmful when taken in large quantities and so should be regulated especially in Heart disease patients, which bring us to the need to eat a healthy diet rather than a balanced one. A healthy diet considers your peculiar condition and so your meals are tailored just for you.

What then constitute a healthy Diet for Weight Loss?

It is easy to understand that any meal that can supply the body with its essential need with little or no negative effect on our lipid profile should be ideal. You need to keep cholesterol out of your foods.

FRUITS AND VEGETABLES

FRUITS AND VEGETABLESFruits and vegetables contain a very little, if any, amount of cholesterol. They are usually low in fat, calories and salt. These fruits are also very good and rich sources of anti-oxidants like vitamins A, C and E.

BREADS, CEREALS AND POTATOS

BREADS, CEREALS AND POTATOSGrains all belong to this category and are mainly carbohydrate rich food sources and ideal as a source of energy when loosing weight. It is easier to burn off unlike fat. Many of them are rich in vitamins especially the B-vitamins. Examples include rice, cereals, corn, beans etc. The amount of cereals and others should not be too much and at the same time do not be over zealous about losing weight so that you do not create hypoglycemia for yourself-this is very important.

MILK AND DAIRY PRODUCTS

MILK AND DAIRY PRODUCTSMany people think that because you are on diet so you shouldn’t eat the things you like anymore. This myth is held especially when it concerns diary products. That is not true because dieting has become more advance, with the availability of non fat milk, low sugar milk and ice cream. Foods in this group provide the body with high-quality protein and are our main sources of calcium. There are also the major sources of vitamin D, potassium, vitamin A, vitamin B12, riboflavin, niacin and phosphorous and so we can not afford to avoid them due to the fact that we are trying to loss weight. Except we are on these products, then dietary supplements should be an essential part of our dieting.

 

MEAT and FISH

MEAT and FISHOh yes! You can eat meat but it has to be white. You can eat chicken and of course fish. These are some form food you can eat without stuffing yourself with cholesterol but do not add fat like butter or vegetable oil to it in excess while cooking as that defeats the purpose.

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Beat Your Food Cravings

Friday, June 19th, 2015

Junk-Food-CravingsMany people suffer from food craving occasionally. Craving is always for a certain specific food or type of food, not just anything to satisfy hunger. Generally the craving is felt for candy, chocolate or something that will give sugar or carbohydrates to the body. It could even be the craving for potato chips or an extra glass of wine.

Quite often people think it is bad habits that are responsible for this craving, or that the person has poor will power. That is really not the case! The food cravings have biological reasons and to beat the food craving we must understand these underlying reasons.

Reasons for food craving

fights-cravingsWhenever we are exhausted or we feel depressed we have low blood sugar condition and the body signals brain that it needs something to pep-it-up. This results in a craving for sugar or carbohydrates. One of the causes for this behavior is Serotonin, our basic feel-good hormone. The conditions of low level of Serotonin and low level of blood-sugar go hand-in-hand. That is why whenever there is less of Serotonin; we feel a craving for sweet food such as chocolates to make up for the shortage of sugar in blood.

Unfortunately, sugar or carbohydrates release only a short burst of serotonin; when that burst dies down, the craving returns. This leads us into a spiral.

Another reason is Adrenal Fatigue. When you feel stressed out or feel run own, when you have not had a restful sleep or you are feeling very tired for no specific reason, you are suffering from adrenal fatigue. In very severe cases the condition is called adrenal exhaustion. In the modern world this health disorder is quite common, but unfortunately it is very rarely appreciated as such.

In case of Adrenal Fatigue also the body sends a signal to the brain for a pick-me-up and that is your craving for sugar or carbohydrate snacks, or may be, coffee during the day; at night you may look for alcohol or carbohydrates. All of this only makes the problem worse.

Low-CarbohydrateIt is also seen that persons, who keep themselves on a low fat, low carbohydrate diet on a long time or have been taking appetite suppressants, do have food craving; it is because they have become at least partially insulin resistant without realizing this condition. In the normal course blood sugar level of the body is maintained stable by the action of insulin; insulin signals the cells of the body to absorb glucose from the bloodstream when necessary. Because of their insulin resistant condition, the cells do not respond to the signal and cannot mop up glucose they need. This results in a distress signal to the brain asking for more carbohydrates or sugar. The body thus receives excess calories which are deposited as fat and the person starts gaining weight in spite of eating less.

Beating the craving

If you appreciate the basic reasons for the craving, then beating the food craving can be done. It may take a little time but it can be done. 

rasberry-ketone-plus

Basic Work Out

Thursday, June 18th, 2015

simple_workoutsOften, a simple work out can make you feel good in a small amount of time. You can squeeze in these moves during lunch break, or even right before an upcoming date. The best part is, these exercises aren’t too demanding, so there will be minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed to maintain a healthy and good-looking physique within approximately an hour. Make sure that you have a healthy snack at least one hour before the workout, and a full meal afterwards.

Cardiovascular and Lower Body

Cardiovascular_and_Lower_BodyYour cardiovascular work out should consist of a half-hour daily walk. Simply lace up your quality walking shoes and go for a stroll around the block. Go out regardless of the weather; just make sure to dress adequately. An effective alternative to going outside is walking up and down a building staircase. This option is excellent for your heart, as well as maintaining leg muscles. To maintain a constant progression, try to increase your pace on a weekly basis. Set goals and gradually increase your distances. If possible, alter your cardiovascular sessions for an even more effective work out: use the staircase one day, and walk around the block on other days.

Upper Body

Upper_BodyAfter your cardiovascular exercises, begin your upper body work out with a few exercises. Do these steps three times a week for better results.

Basic Pushups

Triceps-pushupsBasic pushups will work your chest area, triceps and rear deltoids. Aim for 3 sets of 10 to 15 repetitions (depending on your fitness level), and gradually increase the repetitions as the movement becomes easier. Once the movement becomes too easy, you can increase the workout by elevating your feet on a chair to increase resistance.

Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor. While keeping your body stable, go down until your nose almost touches the floor. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.

Close-Grip Pushups

Close-Grip_PushupsClose-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions (according to your fitness level), and gradually increase the repetitions as the movement becomes easier. • Use the same starting position and breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the floor, your elbows should go to the side, which incidentally puts more stress on your triceps and inner chest. Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.

Wide-Grip Pushups

Wide-Grip PushupsWide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as aforementioned and gradually increase the reps as the movement becomes easier. • Use the same starting position and breathing pattern as the basic pushup. Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension on your shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups. The above pushup variations will help keep your upper body muscles strong and fit. For additional exercises, try these simple moves. All you require are either 8 or 15 kg dumbbells, or a few minutes.

Legs

LegsThese repetitions will build up muscles in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Holding dumbbells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Then, slowly return to your original position. Continue this exercise until you tire your legs to failure.

Chest

ChestIn order to work out the pectorals, lie on a bed (stomach up) and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Next, lower the dumbbells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Aim for eight sets of 8 to 12 repetitions.

Arms

ArmsThese exercises will strengthen your biceps. Sit on the edge of a secure chair with your feet placed hip width apart. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arc towards your shoulder. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement. Aim for three sets of 8 to 12 repetitions.

Bad Food

Wednesday, June 17th, 2015

healthy-foodsIn this day and age of heart disease, we all need to be careful. Did you know that 50% of men will die from heart disease? It is sad, but true. It is important that you watch what you eat. Not only if you are a body builder, but even if you aren’t one. All of us should be concerned about our diet and our health. Take some notes and make sure that you pay attention. I’m sure there will be a few items on this list that you never dreamed were bad for you.. Solid oils. You know what these are. Stuff like Crisco and other shortening.
I think that some people use them in place of lard and actually think it is better for them. If you are making a pie crust or something, skip the shortening and use the lard. Actually, the lard is better for you. People tend to use this kind of fat because it has a long shelf life. This stuff will stay good for ever. Personally, I hate the stuff. I can’t see why anyone would like it. I think it tastes awful and it feels awful in my mouth.

Deep_fried_foods.Deep fried foods

You should avoid these like the plague. It is said that when something is deep fried, its DNA changes. I don’t know how true this is. I do know that deep fried foods have been linked to cancer.

Refined flour and store bought flour

Refined_flour_and_store_bought_flour.This has been bleached and everything under the sun done to it. When this happens, all the good stuff from it is taken away. The reason why you are eating is, is been stolen from you. Stick with good whole wheat. That is what is best for you.

white-riceWhite rice

I would piss off most of the world if I said that you should never ever eat this stuff. Though, I have to say that brown rice is better for you. Brown rice has all the stuff white does and more. You can mix brown with white if you still aren’t used to eating the brown rice.

Sugar

SugarThis is a no brainer really. You should try to consume as little as you possibly have to. Also, fructose is a building block for cholesterol. Keep that in mind when you have your next can of soda.

Canned_soupsCanned soups

These are almost always loaded with salt. If you want to buy these, make sure you get ones that are low in salt. If you have a craving for soup, see if your local deli makes soup. It will be lower in salt. That will make your heart happy.

Alfredo sauces

ragu_light_parmesan_alfredo_sauce1Don’t buy items with already made Alfredo sauce. Usally they are loaded with butter and salt. You don’t want any of that.

Processed meats.

Processed_meats.These tend to be high in fat and high in salt. They are a heart attack in a can.

Hydrogenated_palm_oilsHydrogenated palm oils

Avoid anything that is made with these. These will give you a heart attack faster than eating a bucket of lard.

Lunchables_and_other_items_like_themLunchables and other items like them

They are loaded with salt and fat. I can’t believe any parent would give this junk to their kids.

What comes in, must come out

That is true with the food we eat. This might sound like a disgusting topic, but it is something that we should talk about. You can tell if your diet is high in fat by the stool you produce. If it sinks straight to the bottom, you are eating too much fat. You would think that fat would float, but it doesn’t when it is coming out.

Your stool should float in the toilet bowl

If it does, it is a hint that you have a good diet. If it doesn’t, then you need to change what you are eating.

To remember this, I try to make up a little rhyme like what was heard during the final moments of the OJ trial. If it doesn’t float, you need to get off of the boat. Meaning, if it doesn’t float, you need to change your diet.

Are There Some Diets that Will Never Work?

Tuesday, June 16th, 2015

there_are_diets_that_do_not_workThere are diets that work for certain people, there are diets that do not work for certain people and then there are diets that never really work for anybody at all. Dieting is the most popular past time in the Western world and, makes no mistake that this is not a women-only issue. If you are a man and want a lot of women around you, then you have to stay fit.

 

 finding_a_structurePessimists would say that a diet is a bunch of foods we don’t like, in too tiny portions for our appetites and we must eat all that at specific times of the day. As nobody really eats this way, nobody can successfully diet and change their life style. I would say that dieting is, more than anything else, finding a structure.

 

diets_offer_a_healthy_structureIt’s been said that people cannot eat healthy with so many temptations around them and this is why diets don’t really work, but the truth is that way too few diets offer a healthy structure that is both easy to follow and tasty. We cannot eat bland food all our lives and we can only drink this much grapefruit juice before we decide enough it’s enough.

 

two_obese_parentAdd to that all the scientific discoveries that stress out the importance of our genes to our overall body type and the naysayer do seem to make a valid point when they argue that diets never work. The fact is that, as one medical study showed, 80% of the children who have two obese parents are at risk of growing into obese adults themselves and only 15% of the children who have two normal-weight parents are at risk of growing into obese adults.

 

greasiest_burgers_with_XXL_portions_of_friesSo genes do play an important role, but so do your environment and your life style. It doesn’t matter how skinny your mother and father are if you drink a gallon of high sugar fizzy drinks a day and eat only the greasiest burgers with XXL portions of fries.

 

 

 

car accidentWe are all at risk of being involved in a car accident, whether we drive or not, but very few of us would ever have a car accident and even fewer will cause one to happen. Not drinking alcohol prior to driving and not being too tired to stay focused really does help.

 

Dieting_is_changing_the_perspective_you_have_on_foodAnd the same case can be made for dieting. Dieting is more than something you try for a couple of weeks every now and then. Dieting is changing the perspective you have on food. For example there is no such a thing as good foods and bad foods, but there is something that is called moderation. And it means that if you know you should cut out sugar and fat, and then avoid eating huge portions of anything that contains a lot of refined sugar and a high amount of fat.

 

 

healthy-turky-burger2It won’t get you very far to start on a frustration diet that demonizes chocolate and burgers! You should be able to adjust to a healthier burger, though. Like not buying a burger, but trying to make your own, buying a lean cut of beef and having the butcher grinding it for you. Dieting and healthy life style is not as much about giving up on foods we love, but on making choices that are sustainable for long term – for a life time actually!

phen375

7 Tips to maintaining your Christmas weight loss

Monday, June 15th, 2015

weight_gainChristmas is often noted as period for weight gain, but for you it doesn’t have to be. You too can maintain your Christmas weight loss and keep losing weight well into the New Year.

Researchers claim that everyone gains on average 1-2lbs during the holiday season – 1-2lbs that are almost impossible to lose – however by simply incorporating the following tips into your Christmas diet you too can prevent this Christmas weight gain and keep your body healthy, happy and fighting fit.

protein-foods-direct-turkey-escallop1.            Opt for Turkey – compared to other red meats, turkey is high in protein and low in fat saving you countless calories.

 

Roast_all_your_vegetables2.            Roast all your vegetables – avoid saturating your roast potatoes and vegetables in fat. Instead boil them for 10 minutes to soften them up before lightly drizzling them in low fat vegetable oil and putting them in the oven.

 

forget_sweet3.            Make your own treats – forget investing in a 2kg tin of Roses that is packed with 10,000 calories and instead make your sweets from scratch. Christmas cakes, Yule logs, trifle… by making the slightest amendments to your ingredients list, you too can produce low fat/low calorie versions of each of these puddings.

With your trifle for example, simply swap normal jam and jelly for their sugar free counterparts and use fruit canned in juice instead of syrup.

 

alcohol_free_punch4.            Make alcohol free punch – drinking just half a bottle of wine can increase your calorie intake by 250 calories, so take the step to swap alcohol for some fruity punch that your entire family can enjoy. Alternatively invest in some non-alcoholic wines.

 

a_walk5.            Make your Christmas active – forget sitting in front of the television watching annual re-runs and instead go out for a walk or a bike ride with your family. This will help stop you from snacking on all those naughty chocolates, and will prevent that post-afternoon slump.

 

Alternatively if it is too cold to go outside, switch off the television and play some games. Charades, Twister… pick something fun, active and enjoyable for the whole family.

 

peanuts_for_unsalted6.            Swap salted peanuts for unsalted – one of the easiest steps you can take for controlling your Christmas weight loss, is making simple alterations such as swapping salted peanuts for their unsalted counterparts. Salted peanuts are saturated in fats which are bad for your heart, and this is the same for many other Christmas foods.

Simply sit down and make a list of all the foods you’d normally buy for Christmas. If you discover that they have got a low fat version, swap them for these lower calorie versions and exclude foods you cannot replace.

 

no_biscuits_or_chocolates7.            Buy no biscuits or chocolates – easier said than done, but the reality is you wouldn’t normally buy, let alone eat all these chocolates and biscuits. So set yourself a rule: buy one tin or none at all. More often than not someone will buy you a box of chocolates as a present, so let them buy it for you and resist the temptation to buy them yourself.

Remember: One 2kg tin of Roses contains 10,000 calories.

Maintaining your Christmas weight loss doesn’t have to be achieved at the sacrifice of your own enjoyment. You too can have a Christmas to remember, simply by making the above modifications to your Christmas diet.

So make the change, and begin planning for your Christmas now.

PHEN375

5 Tricks to creating a healthy Christmas buffet

Sunday, June 14th, 2015

weight_lossMaintaining your weight loss management programme can be hard during the seasonal holidays, especially at Christmas. Faced with the prospect of having to throw a Christmas party and feed more than your immediate family – how can you possibly modify your Christmas diet without affecting everyone else?

If you too are facing this struggle, then the following tips could help. Designed with your Christmas weight loss in mind, by simply incorporating the following tips into your Christmas diet, you too can remain in firm control of your weight loss during this holiday season and ensure you, your family and your friends experience a healthy Christmas.

peanut1.            Swap salted peanuts for raw nuts and seeds – almonds, walnuts, pumpkin seeds, brazil nuts, cashews, sesame seeds… all are rich in protein, essential fats and minerals

dried_fruits2.            Replace sugar based confectionary with dried fruits – apples, apricots, raisins, banana, currant and figs… not only dried fruits deliciously sweet but they last too

3.            Make open-top mince pies – this will help you to use less pastry, instantly cutting your fat and calorie content in half. Alternatively you can opt to use filo pastry which is thinner and lower in                         calories compared to traditional pastry. Another clever trick is to add finely chopped apples to the mincemeat. This will make it fluffier and will lower the mince pies overall calorie content.

instead_grill_ bake_the_sausages4.            Don’t do pigs in blankets – instead grill/ bake the sausages in a wire rack to let the fat drain off

5.            Choose tomato-based dips – avoid any cheese dips and instead offer your guests salsa dips or a low-fat yoghurt mixed with chopped herbs

You can also make the following swaps:

–           Mini pastry tartlet (45 kcal) for a mini filo tartlet (30kcal)

 

–          Breaded chicken bite (40 kcal) for a marinated chicken bite (29 kcal)

 

–          Mini bhaji (64 kcal) for a mini satay stick (34 kcal)

 

–          30g of ready salted crisps (155 kcal) for 30g of tortilla chips (147 kcal)

 

–          30g of salted peanuts (184 kcal) for 30g of pretzels (114 kcal)

 

–          175ml of pre-mixed Buck’s fizz for 175ml for a wine spritzer (2:1 wine and soda water)

Healthy-food-choicesThe trick to maintaining your weight loss is to sit down, examine what you would normally buy for a Christmas party and swap any high fat/high calorie foods for their healthier alternatives. It may feel like a gruelling process, but it will be worth it in the end.

Similarly don’t be afraid to introduce healthier foods to the table.

Cooking treats and puddings yourself for example can instantly reduce your calorie content, plus enable you to remain in control of exactly what you are eating.

Without anyone even realising it you can offer them a healthier version of their favourite puddings, and keep your Christmas fun, exciting and most importantly delicious.

So give these tricks a try and make your Christmas weight loss completely stress free.

5 Tips for Weight Loss

Saturday, June 13th, 2015

you_have_put_on_a_few_lbsIf you have put on a few lbs during the Christmas season or have strayed from your diet, then getting back in shape is probably one of your New Years resolutions. However, shifting those excess lbs does not have to feel like an uphill struggle.

You too can discover how to lose Christmas weight healthily and remain in firm control of your weight loss throughout all seasons.

Below we have concocted a range of New Year weight loss tips that can effectively be used for all occasions – even in preparation for your next New Years party!

New Year Weight Loss

Eat_small_meals1.            Eat small meals regularly – forget eating 3 square meals a day and spread your daily calorie intake over 5 small meals. By splitting each meal into 300 calorie segments, not only can you ensure that you stay fuller for longer and don’t snack, but you can ensure that your metabolism remains consistent and doesn’t suffer from sugar drops.

Please Note: make sure to eat a balanced diet of 40% carbohydrates, 30% proteins and 30% fats.

2.            Mix up your workout – the key to successful weight loss is to ensure that every aspect of your body receives a thoroughyour_workout workout. By incorporating strength training into your weekly exercise regime, for example, this will enable you to burn more fat as you develop more muscles.

 The best programme to do is:

 – Strength training – 45 minutes, 3 times a week

 – Cardio – 30 minutes, 2 times a week or aerobics – 30 minutes, 2 times a week

Make sure to alternate every 2 weeks between cardio and aerobics.

Drink_plenty_of_fluids3.            Drink plenty of fluids – your body is made up of 70% water so it is essential that you keep yourself hydrated. By simply drinking 6-8 glasses of water a day you can prevent water retention – which can lead to water weight – and ensure your body is functioning properly.

Please Note: coffee, tea, fruit juices… all contain additional calories. For this reason it is important that you include these extra calories in your daily calorie intake.

eat_only_when_you_feel_hungry_image_title_rfa1a4.            Eat only when you are hungry – this is easier said than done. Often what we mistake as hunger pangs is our body’s way of telling us that we are thirsty. To escape overeating try implementing this test. The next time you feel hungry drink half a glass of water and wait 15 minutes. If after these 15 minutes you still feel hungry, only then eat a small piece of fruit or a cracker. Otherwise, keep sipping water until it is time for your next meal.

img_22295.            Halve your meal portions – when we are at home it is much easier to control our meal portions, however when you go to a restaurant this is a completely different story. It is impossible to predict how big your meal will be or even how it has been cooked.

 

To help you stay in control and still enjoy a meal out with your friends and family, when you place your order ask the waiter to halve your meal portions. This may feel like a waste of money, but by cutting your meals literally in half you can ensure that you are not tempted into eating the entire meal. Similarly by asking them to halve your portions, you can enjoy a dessert without having to feel guilty.

Losing your New Year weight can be easier than you imagine. Simply incorporate any one of the above tips into your weight loss management plan and you can easily lose those excess lbs and even keep using them to lose more!

So take control of your New Year weight loss today and make this New Year one to remember.

What to eat to lose weight?

Friday, June 12th, 2015

The best dietary strategy to achieve ideal weight

What_to_eat_to_lose_weightThe best way to lose weight is to use more calories than you take in. You can do this by following a healthy eating plan, taking a potent (yet safe) natural weight loss supplement and being more physically active.

After decades of research, weight loss enthusiasts and dieticians have a generalized consensus on almost all of the following dietary tips to lose weight fast and maintain it permanently.

 

Focus on fresh fruits

Focus_on_fresh_fruitsEat a variety of fruits whether fresh, frozen, canned, or dried, rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day. An example of 2 cups is 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.

 

Go veggies

Go_veggies–       Eat more:

–       Dark green veggies, such as broc­coli, kale, and other dark leafy greens

–       Orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash

–       Beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils

 

Get_plenty_of_calcium-rich_foodsGet plenty of calcium-rich foods

Each day, drink 3 cups of low-fat or fat-free milk. Or, you can get an equivalent amount of low-fat yogurt and/or low-fat cheese each day. 1.5 ounces of cheese equals 1 cup of milk. If you don’t or can’t consume milk, choose lactose-free milk prod­ucts and/or calcium-fortified foods and drinks.

 

Make half your grains whole

Make_half_your_grains_wholeEat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta each day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredi­ents.

 

Use_leaner_proteinsUse leaner proteins

Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.

 

Limit saturated fats

Limit_saturated_fatsGet less than 10 percent of your calories from sat­urated fatty acids. Most fats should come from sources of polyunsaturat­ed and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When choosing and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

 

Limit salt

Limit_saltGet less than 2,300 mg of sodium (about 1 teaspoon of salt) each day. You should remember that increased salt (Sodium) in your food also puts you at high risk of developing high blood pressure and heart disease.

 

What makes you obese?

Thursday, June 11th, 2015

Know more to lose more weight….

 

Foods-that-will-make-you-fatDid you know that obesity has now become one of the “commonest” health problems faced by the people all over the world? Unfortunately, until now, many people have been even unaware of the fact that obesity is, in fact, a serious health disease.

It has been estimated that about over 300 million people worldwide are obese and 750 million more are overweight. Speaking of USA alone, according to recent surveys, about 60% of American adults are overweight, that is 39.8 million people. The US National Institutes of Health reports that obesity and being overweight are the second leading causes of preventable death in the United States and an estimated 300,000 deaths per year are caused by obesity. Similarly, in UK, the effects of obesity are pretty much the same. About 46% of men in England and 32% of women are overweight and an additional 17% of men and 21% of women are considered to be suffering from obesity.

What is obesity?

obesidadSimply speaking, a person can be called as obese when his or her weight is 20% or more above the normal weight. Obesity is a term used to describe body weight that is much greater than what is considered healthy. In other words, obesity is an excess proportion of total body fat.

 

The criteria for measuring obesity

obesity-study

There are many ways to determine if a person is obese, although experts now believe that a person’s body mass index (BMI) is the most accurate measurement of body fat for children and adults.

 

Is being obese and overweight different?

overweightMany people believe that being overweight and obese is synonymous with each other. In reality, however, both terms are different.  An adult woman or man is considered “overweight” when he/she is are above a healthy weight, which varies according to a person’s height.

–        An individual is overweight when his / her BMI is from 25 to 29.9

–        An individual is obese when his / her BMI is 30 or more.

–        At this point, you might wonder what this BMI is at all.

What is body mass index?

body-mass-index-formulaBody Mass Index or BMI is an internationally recognized standard used by researchers to define a person’s weight according to his (or her) height.

In simple words, the BMI is a ratio of weight-to-height.

How do people become obese (what causes obesity)?

Obesity-causes-junk-foodTo understand how a person becomes obese or over weight, remember a simple formula.

If your “daily input” is more than your “daily output”, there are high chances that sooner or later you’ll become overweight or obese. So, obesity occurs when a person consumes more calories than he or she burns. For many people this boils down to eating too much and exercising too little. But there are other factors that also play a role in obesity. These may include:

Age: As the person ages, the body metabolizes food slowly, resulting in low calorie expenditure.

Gender: Interestingly, women seem to be more overweight or obese than men.

Genetics: Obesity runs in families, from one generation to the next.

Psychological reason: People experiencing negative emotions like boredom, sadness, or anger tend to eat in excess and, thus, are at increased risk of becoming obese.

Illness: Certain conditions like hypothyroidism, depression, and some rare brain diseases can make people overeat

Medication: Steroids and some anti-depressants may cause excessive weight gain.

All in all, if you want to successfully address and treat the problem of obesity or overweight, you should first know what puts you on its risk. Once you have ascertained the cause, you can then take the most suitable measure to normalize your weight accordingly.  At least 30 minutes of daily physical activity, eating a well-balanced low-fat, low-carb diet are the easiest and cheapest ways to lose weight fast and yet effectively.