Majority of us are getting fatter; we're putting on the pounds at a rapid rate. More than 60% of American adults are overweight.
People who are overweight or obese are more likely to develop cardiovascular diseases, diabetes, gallbladder diseases and joint problems. Carrying extra weight implies carrying extra risks for certain types of cancers including endometrial, breast, prostate and colon cancers.
According to most experts' suggestions, if we can make smart choices about our diet and beengaged in physical activities, we can have better chance to lose weight, or even prevent obesity.
First, we need to know what overweight is.
Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Our doctors use BMI (body mass index) to determine if we are overweight or obese. In general, men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems.
Most people lose weight successfully by adopt weight-control behaviors. The weight-control behaviors include eating a low-calorie, low-fat diets, engagement in physical activities.
Should we skip breakfast? No, we'll feel very hungry by the end of the day, we eat much more at dinner and intake more excessive calories.
We should have a balanced meals. We still can eat pork chops and steaks. BUT, we need to keep the portions small. We should monitor our daily calorie intake and set a realistic goals. Remember reducing dietary fat alone without reducing calories will not lead to weight loss. Keep our intake of saturated fat, trans fat (from fried vegetable oils), and cholesterol as low as possible. These will increase our LDL and lower our HDL. Cut the amount of crackers, cookies, candies, snack foods, fried and baked foods. Limit our use of beverages, most are high in added sugars.
Can we lose 5 lbs in a day? Yes, we can if we have diarrhea (just joking). If we really lose 5 lbs in a day by taking certain weight-loss medicines or supplements, we'll gain back these 5 lbs easily. A weight loss of 0.5 to 2 lbs a week is usually safe. We should achieve this goal by decreasing the calories intake or/and increasing the calories used.
Use the food label intelligently. We can use the information to count the calorie intake. Cut the amount of calorie intake gradually.
Increase Physical Activity. Physical activity decreases the risk of dying form coronary heart disease and reduces the risks of diabetes, hypertension, and certain cancers. Definitely, this will burn the calorie and accelate the weight loss.
We should lose weight by exercise, diet (i.e. eating plan) together with supplements (if needed).
Please, remember that the ideal BMI is 25. Being too thin may lead to medical complications such as infertility and osteoporosis. Steve Bloomfield, the Eating Disorders Association considers anorexia and bulimia as diseases. [2]
Obesity as an inflammatory disease HOME THIS ARTICLE IS FOR YOUR REFERENCE ONLY. IF YOU HAVE ANY QUESTIONS, PLEASE CONSULT WITH YOUR DOCTOR. ALL RIGHTS RESERVED 2007 ZHIOn.
[2] British charity issues anorexia Internet warning Reuters Sat Jan 6