Every day you walk down street it is becoming more and more apparent that average person is becoming larger and this trend has escalated over recent years. Why are they getting fatter? Here are some reasons...
∑Less incidental activity ∑Automated and computerized lifestyle ∑Longer working hours and less leisure ∑Increased consumption of processed foods ∑Our food servings are larger than ever
Being overweight, or obese, has now moved from a social nuisance and domestic embarrassment to an official disease. The American Heart Association has announced obesity is a major risk for heart disease.
Obesity itself has become a major and dangerous epidemic. More than 70% of US adults are overweight and that figure is rapidly increasing.
What do most people do to rid their body of unwanted fat? They diet! Dieting is now a trillion dollar industry and just about every month a new diet is announced. If you do have weight problems how do you find a diet that is safe, effective and sustainable?
What you do is try to find a diet that includes a variety of foods that you can live with comfortably. You have to take a long-term view and include plenty of exercise. A good diet is one that supplies all of essential vitamins and minerals, and is not high in fat or protein.
Research on people, who have successfully lost a lot of weight and kept it off long term, shows that vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.
Be wary of diets that
∑Ban a specific food group ∑Promise a quick fix ∑Replace a balanced meal with a drink or a snack bar ∑Make recommendations based on single studies ∑Make recommendations to help sell a single product
Excess weight does not appear overnight and nor will it disappear overnight! In fact faster you lose weight, more likely you are to pile pounds back on. Seek out a program that will help you maintain long-term body fat losses by providing attainable solutions such as a program that promotes lifestyle changes, healthy eating and regular exercise.
Regular exercise is important (i.e. strength training) as it burns fat, boosts your
metabolism and also increases your energy levels. Dietary changes can lead to initial weight loss, but this is only for short term. Exercise is essential for maintaining weight loss for long term.
Now letís take a closer look at what food is made up of and then you will have a good idea of what to look for in your daily eating plan. Firstly we need a wide range of nutrients to perform various functions for a healthy life.
These nutrients include carbohydrates, proteins and fat and are all present in food we eat on a daily basis.
The foods containing these nutrients are cereals, legumes, nuts, vegetables, fruits, milk products and flesh foods (fish, meat and poultry).
We need all these nutrients to live and thrive and since we receive them through food we eat, our food must be well balanced and in proper proportions. Food is a fuel; body requires this fuel for energy, which is measured in fats, carbohydrate and protein.
Each of these nutrients provides different amounts of energy and these are measured in calories.
Nutrient Calories per Gram
Carbohydrate 4 Protein 4 Fat 9
Letís look at carbohydrates first, carbohydrates supply energy for our body, they provide fibre for prevention of disease and taste and texture to food. They are found in cereals, potatoes, fruits and vegetables.