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Diet Information
Please remember to be realistic with your diet, have one day a week to eat what you want. This is healthy and also beneficial because it gives you somthing to look forward too, and does not make dieting seem impossible .
Remember your not sprinting the marathon your jogging it, this way the weight you do lose stays off permantely. The reason crash diets fail is because you go crazy for the first month or two then get tired of it and give up, Dont give up just do it correct from the start.
Imagine...
That there are thousands, even millions of Americans looking for help losing weight, searching for an answer just as you are. Don't be embarrassed! You can't always control the weight that you've already put on. Needing to lose some weight doesn't make you lazy or a bad person-think of it as a medical condition.
It's the one medical condition you DO have the power to cure, and here are some great reasons why you should: Saying Goodbye to the Extra Pounds-Your Health Depends On It
• Having the stamina to make it through each day without the exhaustion you have now.
• Looking at yourself in the dressing room mirror and not feeling ashamed!
• Becoming more outgoing and secure in your new, confident, attractive self.
• Being able to throw away your "fat pants."
• Knowing you're adding years to your life while working on a sexy new you at the same time.
Other than the obvious benefits of losing excess weight, such as having more confidence, feeling more attractive, and being able to enjoy a more active lifestyle, there are some extremely important reasons why you NEED to shed the extra pounds. Being overweight puts you in a very dangerous category-a group of Americans more at risk for some potentially deadly conditions.
According to the Centers for Disease Control, being overweight or obese increases your risk for hypertension, high cholesterol, type 2 diabetes, coronary heart disease, stroke, depression, endometrial, breast and colon cancers.
If cancer and heart disease aren't enough to convince you that it's time to make a healthy change in your lifestyle, think about it this way...how do you want to be remembered by your loved ones? As an invalid, old, tired, and too out of shape to enjoy life properly, or as an active person who was always full of energy and ready to take anything on? The difference is one you can make for yourself. Low Fat, Low Cholesterol Food Chart
Various food items can be grouped in relation to their fat and cholesterol content
Free Foods
*Juices like tomato, lime juice, clear soup, plain soda, diluted butter milk. *Green leafy vegetables. *Fresh green salads and other vegetables except roots and tubers. *Fat free pickles.
Foods Permitted in limited quantities
*Refined oils- sunflower, sesame and soy bean oil are better than other oils. *Mayonnaise and other sauces made in vegetable oils may be taken in limited amount. *Egg white can be taken. *Lean meat, chicken, fish in limited amount provided cooked without fat i.e. boiled, steamed, roasted or baked. Chicken and fish (50 gm) not more than 2 times a week and red meat not more than once in 15 days. *Skimmed milk intake mot to exceed 500 ml in a day. *Fruits like guava, orange, papaya, water-melon, apple - 100 gm / day.
Foods to be Avoided
*Fats like butter, ghee, Vanaspati, Coconut oil. Fried food *Puddings and cakes, pasties made in saturated fats or butter, ice creams. *Ham, bacon, Egg Yolk, red meat, organ meats, crab, shrimps. *Pickle made in oil. *Milk products like cheese, cream. *Nuts like almonds, cashew Nuts, Peanuts. *Canned, tinned, preserved and processed foods to be avoided. *High calorie fruits like banana, mango, Grapes.
Foods Recommended
*High fiber food items like green leafy vegetables and green salads should form essential part of daily menu. *Inclusion of wheat flour with black channa flour or barley flour (4:1) is advisable. *Whole grams and pulses are preferable to polished ones. Sprouted or raw form should be taken frequently. *Whole wheat bread is preferable to refined flour bread.
Equal spacing of three major meals per day.
Free Food items should be taken between meals or when ever hungry. There is no hard and fast rule that can be followed. Every food item has to be judged in relation to the quantity of other food items being taken during the meals or being taken in a day.
We all learned in High School health that the only way to lose weight is to EAT LESS and exercise more. Being overweight can stop you from exercising for a lot of reasons.
• You may be in too much pain to exercise
• You could be embarrassed by your weight and don't want people to see how you look
• Your busy schedule just doesn't afford you the time to exercise
Whatever it is, the best way to lose weight is to EAT LESS and BE MORE ACTIVE.
• Save time while recording what you eat. What once took 30 minutes each day will now take 5 minutes. All you have to do is select the foods that you've eaten in the food diary and the nutritional data is obtained instantly.
There are many books that you can buy that not only tell you how much is in what your eating but they also have lists of regular and fast food restaurants which is a great accessory for people always on the run to have this will help you make wiser choices in not so healthy places.
Obesity Now Recognized As A Major Risk Factor For Heart Disease
The American Heart Association has declared obesity a "major risk" factor in heart attacks, adding it to a list that includes smoking, high blood pressure, high cholesterol and a sedentary lifestyle.
Though health officials have long warned that obesity can cause coronary heart disease, which leads to heart attacks, the heart association decided to upgrade its warnings after recent studies found that more and more Americans are overweight.
Previously, the heart association listed obesity as a "contributing risk" factor for heart attacks.
A study published in the journal Science last month found that 54 percent of U.S. adults and 25 percent of the nation's children are heavier than is healthy.
Obesity itself has become a lifelong disease and not a cosmetic issue. it is becoming a dangerous epidemic.
Obesity needs to accepted as a chronic disease, just like high blood pressure or high blood cholesterol. Studies have shown that gradual weight losses of between 5 and 10 percent of body weight can decrease blood pressure and cholesterol levels, which are often higher in obese people.
What is Obesity
Obesity is an excess of body fat frequently resulting in a significant impairment of health. Adipose tissue is a normal constituent of the human body that serves the function of storing energy as fat. The fat may be used by the body in response to various metabolic demands. The excess fat accumulation is associated with increased fat cell size.
A very important reason for obesity is the over consumption of carbohydrates. When carbohydrates enter our body they are rapidly broken down into glucose (a sugar). Glucose raises blood sugar levels causing pancreas to make the hormone insulin. Insulin inhibits fat already stored in our body from being broken down and it also promotes the storage of new fat in the body; and increases cholesterol levels.
In many forms of severe childhood-onset obesity, the total number of fat cells is increased.
Exercise
Exercise has to be an important aspect of management of obesity. Most people who are sedentary and begin to exercise make the mistake of trying to do a lot right away. If you are under 30 years old you might be able to do this. Most people stop exercising and never restart. The safe and sure way is to exercise less than you feel you can do for about 2-3 weeks.
You should not rush to reach a goal but to establish a pattern of healthy activity you can live with for the rest of your life. Try several different things. Walking is a great way to start. Then you can try a bicycle or walking up and down hills. Remember, you are in no rush to get anywhere. If you work up to a fast walk in a year or so, that's soon enough. Keep in mind you have no rush to arrive anywhere with this walking, It's the journey that is important.
Exceptions to Healthy Weight Range Guidelines
• Kids aged 18 and under. Healthy weight range is based on adult heights.
• People over 65. BMI values of 29 do not appear to be unhealthy at this age.
• Bodybuilders and athletes. Body Mass Index focuses on weight rather than of body fat percentage.
• Pregnant or nursing women. They need more fat reserves.
Healthy Weight Range for Men and Women
Height (No shoes) _________ Weight Range (No clothes)
4 Feet 10 inches_____________ 92-120 pounds
4 Feet 11 inches_____________ 94-124 pounds
5 Feet 0 inches______________ 97-128 pounds
5 Feet 1 inches_____________ 100-132 pounds
5 Feet 2 inches_____________ 104-136 pounds
5 Feet 3 inches_____________ 107-141 pounds
5 Feet 4 inches_____________ 110-145 pounds
5 Feet 5 inches_____________ 114-150 pounds
5 Feet 6 inches_____________ 118-155 pounds
5 Feet 7 inches_____________ 121-159 pounds
5 Feet 8 inches_____________ 125-164 pounds
5 Feet 9 inches_____________ 128-169 pounds
5 Feet 10 inches____________ 132-174 pounds
5 Feet 11 inches____________ 136-179 pounds
6 Feet 0 inches_____________ 140-184 pounds
6 Feet 1 inches_____________ 144-189 pounds
6 Feet 2 inches_____________ 148-194 pounds