OBESITY PREVENTION METHODS
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.

Nightly Snacking May Speed Weight Gain
Dr Fred Turek and research fellows at Northwestern University reported that irregular
eating habits caused certain groups of people to be overweight: shift workers awake
and eating at night; people who skip breakfast; and people with night-eating syndrome,
who get a large percentage of their daily caloric intake after the dinner hour and
regularly wake up and go foraging in the middle of the night. [11]

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]

[11] Eating When You Should be Asleep (and 3 Other Weight-Loss Saboteurs) U.S.
News & World Report September 3, 2009
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