So You Want to Be Healthy?
Grim Statistics
We only need to turn on the TV these days you will be sure to hear about the subject of the overweight our population is in. If you are among those who have put on a few pounds over the last few years the pictures of the overweight crowds have us wincing at the "love handles" winding down the street while the person is sipping on an enormous soft drink. It is becoming a political item as well.
The statistics are truly grim. 33% of our population is overweight and 35.9% of Americans over 20 are obese. Diabetes is quickly becoming a major disease with 8.3% of the population affected. 67 million adults in US have high blood pressure which can lead to a host of other maladies with our heart, liver and kidneys. High blood pressure costs the nation $47.5 billion annually, according to the Center for Disease Control. Strokes and even cancer may result from our overindulgence, with cancer the 2nd leading cause of death in women. Many adults, at least in the US struggle with high cholesterol levels which hardens into a plaque which clogs up our arteries leading to cardiovascular problems. All this because of poor food choices, lack of exercise and smoking. The old adage, "We are what we eat" proves to be unfortunately true the longer we abuse our bodies with too much salt, too much sugar, too much alcohol and not enough fruits and vegetables and lack of exercise and sleep. If we are honest "Not great."
Do we have to accept such a dismal outlook or is there something we can do?
We can exercise more and break out of our physical inactivity. Without the added weight we will begin to feel better and have less pain in our joints and muscles. Getting more mobile even helps build stronger bones, reducing fractures and such. Walking each day, even if for 1/2 hour or using the stairs instead of the elevator will burn up those calories. Lifting weights also burns unwanted calories.
Eating better is crucial. I heard somewhere that if we just ate vegetables we could rid ourselves of Type 2 diabetes. That seems a bit rash, but the idea certainly comes through. Healthy eating CAN be delicious. We just have to make that decision. We've been eating so much fast food or what some call "junk" food that we have forgotten how to eat well even on a Time Budget. Less bread, sugar, red meat, less fat, more fish, fresh fruits and veggies should be on all our menus leading to fit, trim and healthy bodies. Going down a few sizes in our clothing is an added good side effect.
In addition to the obvious benefits, healthy eating and regular exercise benefits our thinking and our outlook and the way we think; about ourselves and life in general.
The Benefits of the Discipline
This life is a journey and although we take many trips, the journey needs to have a plan and a purpose to it. The gym and a leaner diet is only one way of many. The way we implement our desire for longevity may take various paths if we really want to live a healthy life.
We only need to turn on the TV these days you will be sure to hear about the subject of the overweight our population is in. If you are among those who have put on a few pounds over the last few years the pictures of the overweight crowds have us wincing at the "love handles" winding down the street while the person is sipping on an enormous soft drink. It is becoming a political item as well.
The statistics are truly grim. 33% of our population is overweight and 35.9% of Americans over 20 are obese. Diabetes is quickly becoming a major disease with 8.3% of the population affected. 67 million adults in US have high blood pressure which can lead to a host of other maladies with our heart, liver and kidneys. High blood pressure costs the nation $47.5 billion annually, according to the Center for Disease Control. Strokes and even cancer may result from our overindulgence, with cancer the 2nd leading cause of death in women. Many adults, at least in the US struggle with high cholesterol levels which hardens into a plaque which clogs up our arteries leading to cardiovascular problems. All this because of poor food choices, lack of exercise and smoking. The old adage, "We are what we eat" proves to be unfortunately true the longer we abuse our bodies with too much salt, too much sugar, too much alcohol and not enough fruits and vegetables and lack of exercise and sleep. If we are honest "Not great."
Do we have to accept such a dismal outlook or is there something we can do?
We can exercise more and break out of our physical inactivity. Without the added weight we will begin to feel better and have less pain in our joints and muscles. Getting more mobile even helps build stronger bones, reducing fractures and such. Walking each day, even if for 1/2 hour or using the stairs instead of the elevator will burn up those calories. Lifting weights also burns unwanted calories.
Eating better is crucial. I heard somewhere that if we just ate vegetables we could rid ourselves of Type 2 diabetes. That seems a bit rash, but the idea certainly comes through. Healthy eating CAN be delicious. We just have to make that decision. We've been eating so much fast food or what some call "junk" food that we have forgotten how to eat well even on a Time Budget. Less bread, sugar, red meat, less fat, more fish, fresh fruits and veggies should be on all our menus leading to fit, trim and healthy bodies. Going down a few sizes in our clothing is an added good side effect.
In addition to the obvious benefits, healthy eating and regular exercise benefits our thinking and our outlook and the way we think; about ourselves and life in general.
The Benefits of the Discipline
This life is a journey and although we take many trips, the journey needs to have a plan and a purpose to it. The gym and a leaner diet is only one way of many. The way we implement our desire for longevity may take various paths if we really want to live a healthy life.
Eating healthy is something we all would like to do, even
though it might be difficult. To be able to eat healthy, you should 1st
make the right food options. Consuming healthy is all about what you
eat, which makes the options rather
vital to your outcomes.
Grains
It’s best to consume 6 ounces of grains per day. To do this, you could eat three ounces of entire grain cereals, breads, rice, crackers, or pasta. You could get an ounce of grains in a single slice of bread, or 1 cut of cereal.
Vegetables
These should be varied, as it is best to eat 2 1/2 cups of them each and every day. You should start off consuming additional of the dark vegetables, like broccili and spinach. Carrots and sweet potatoes are superior also. You need to also eat extra dry beans for instance peas, pinto beans, and even kidney
beans.
Fruits
Fruits are rather vital. You should try to eat 2 cups of them every single day. Focus on consuming a selection, for instance fresh, frozen, canned, or even dried fruit. You are able to drink fruit juices also, despite the fact that you should use moderation when performing so.
Milk
Milk is your calcium rich friend. For adults, three cups will be the ideal objective. For youngsters 2 – 8, 2 cups is where you need to be. When choosing milk products or yogurt, you really should go for fat-free or low-fat. Those of you who don’t like milk or can’t have it, really should go for lactose
free of charge goods or other sources of calcium which include fortified
foods and beverages.
Meat and beans
Eating 5 ounces a day will be the ideal objective, as you need to go lean together with your protein. When eating meat, often bake it, grill it, or broil it, as this can avoid grease from adding to the equation. You must vary your protein also, with much more fish, beans, peas, and nuts. When cooking your food, you need to also limit solid fats such as butter, margarine, shortening, and lard. These foods might add flavor to your dishes, while they can
also support raise your cholesterol at the same time. As a result, you should attempt to add these foods and any foods that happen to contain them.
To help keep your saturated fat, trans fat, and sodium low, it is possible to check the nutrition facts label. This label can be found on the food package and will tell you all of the details you should know about the food item.
By picking your foods wisely and watching what you eat, you’ll assist control your lifestyle. Exercise is excellent as nicely, as it goes along perfect with a healthy consuming way of life. No matter what your age may well be, consuming healthy will help you maintain your active lifestyle for years and
years – even allow you to and your wellness within the long run as well.
vital to your outcomes.
Grains
It’s best to consume 6 ounces of grains per day. To do this, you could eat three ounces of entire grain cereals, breads, rice, crackers, or pasta. You could get an ounce of grains in a single slice of bread, or 1 cut of cereal.
Vegetables
These should be varied, as it is best to eat 2 1/2 cups of them each and every day. You should start off consuming additional of the dark vegetables, like broccili and spinach. Carrots and sweet potatoes are superior also. You need to also eat extra dry beans for instance peas, pinto beans, and even kidney
beans.
Fruits
Fruits are rather vital. You should try to eat 2 cups of them every single day. Focus on consuming a selection, for instance fresh, frozen, canned, or even dried fruit. You are able to drink fruit juices also, despite the fact that you should use moderation when performing so.
Milk
Milk is your calcium rich friend. For adults, three cups will be the ideal objective. For youngsters 2 – 8, 2 cups is where you need to be. When choosing milk products or yogurt, you really should go for fat-free or low-fat. Those of you who don’t like milk or can’t have it, really should go for lactose
free of charge goods or other sources of calcium which include fortified
foods and beverages.
Meat and beans
Eating 5 ounces a day will be the ideal objective, as you need to go lean together with your protein. When eating meat, often bake it, grill it, or broil it, as this can avoid grease from adding to the equation. You must vary your protein also, with much more fish, beans, peas, and nuts. When cooking your food, you need to also limit solid fats such as butter, margarine, shortening, and lard. These foods might add flavor to your dishes, while they can
also support raise your cholesterol at the same time. As a result, you should attempt to add these foods and any foods that happen to contain them.
To help keep your saturated fat, trans fat, and sodium low, it is possible to check the nutrition facts label. This label can be found on the food package and will tell you all of the details you should know about the food item.
By picking your foods wisely and watching what you eat, you’ll assist control your lifestyle. Exercise is excellent as nicely, as it goes along perfect with a healthy consuming way of life. No matter what your age may well be, consuming healthy will help you maintain your active lifestyle for years and
years – even allow you to and your wellness within the long run as well.
How to Lose Weight - The Basics of Weight Loss
By Paige Waehner, About.com Guide
Updated October 25, 2012
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
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To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.
- Calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.
- Calculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another, easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day.
- Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
- Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight.
Mary's BMR is 1400 calories and she burns 900 calories with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories (1400 + 900= 2300). However, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain about a pound every 2-3 weeks.
This example shows how easy it is to gain weight without even knowing it. However, it's also easy to lose weight, even if the process itself can be slow. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. If you can find a way to burn an extra 200 to 500 calories most days of the week with both exercise and diet, you're on the right track. Try these ideas:
| Instead of... | Do this... |
| An afternoon Coke | Drink a glass of water. (calories saved: 97) |
| An Egg McMuffin | Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185) |
| Using your break eat sweets | Walk up and down a flight of stairs for 10 minutes (calories burned: 100) |
| Hitting the snooze button | Get up 10 minutes early and go for a brisk walk (calories burned: 100) |
| Watching TV after work | Do 10 minutes of yoga (calories burned: 50) |
Total Calories Saved: 532 (based on a 140-pound person) How Much Exercise Do I Need?
Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small, for example with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt. Learn more about getting in shape and getting started with exercise.
How to lose weight from your stomach
Your friends use sofeminine, discover what they have read
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Follow our top tips to quickly lose weight from your stomach and get Jessica Alba abs with just a little dedication. There's no quick fix  - even lipo takes 16 weeks to really show results and that's if you got £3,000+ to splash - but you losing weight from your stomach doesn't have to mean salad leaf starvation and hundreds of crunches...Sometimes just dealing with the bloating will make you look tones slimmer! Why am I bloated?!The stomach is a key part of the digestive system and it is affected by the slightest digestion problem. Fermentation, fizzy drinks, air swallowed when eating, constipation, stress and emotion can all make your stomach painful and bloated.How to lose weight from your stomach- Take your time eating.Eating on the go makes you ingest air and slows down digestion. Eat in a calm, quiet setting, sitting at a table, and spend at least 30 minutes eating, chewing every mouthful well.
- Get enough fibre.
You need 25 to 30g per day (in whole cereals, fruit and vegetables) for good bowel movements. However, more than this can irritate the intestines and cause bloating.
- Eat the right fruit and veg.
Eat fruit and veg which is easy to digest, drains the body
and helps eliminate toxins. Go easy on ‘floury’ vegetables which are
not the best for fragile stomachs and intestines (dried fruit and
potatoes).
- Be a carnivore but eat less meat
Meat, fish and eggs provide you with loads of energy and protein without fermenting or increasing stomach volume. Choose lean versions of meat and have a couple of days meat-free to give your digestion a break. Choose fish, eggs or veg instead on those days.
- Eat cooked food.
Cooking changes the structure of food and helps chewing, digestion and breakdown. See salads aren't all that!
- Go easy on the salt.
Excessive salt use can lead to water retention around the stomach. Taste your food before automatically sprinkling it with salt, and cut down on processed food which is often full of added salt.
- Don't snack.
Every time you eat (even only very small snacks), your stomach juices start flowing and the digestive system starts working. A light snack is OK, but at a fixed time.
- Treat your digestive system.
If you're having digestion problems, take a course of probiotic supplements (found in chemists). If you're suffering from constipation, eat figs and prunes in the morning for a few days to help things along. Check out our guide to digestion and healthy guts!
- Breathe properly.
Breathing deeply from your stomach rather than from your chest helps eliminate toxins from the body. Lie on your back, place one hand flat on your stomach, inhale into your shoulders, down your shoulder blades, into your rib cage and diaphragm, then exhale the other way. Eliminate fat
When we eat too much of the wrong foods, fat easily builds up around the middle. Here's how to get rid of spare tyres:
- Exercise.
To get rid of fat around the waist you need to use up your reserves by exercising. Do endurance exercise 3 times a week. This can be power walking, running, swimming, cycling, aerobics etc. and you should keep it up for at least 30 minutes per session. Also walk as much as possible to make short journeys.
- Go easy on the sugar.
Quick sugars (cakes, sweets, fizzy drinks etc.) and refined carbohydrates cause peaks in blood sugar and make you store their calories as fat on your waist. Opt for non-processed, whole, complex carbohydrates (whole cereals, rice and pasta).
- Look at your calorie intake.
When we consume more calories than we burn off, they have to go somewhere! Some people store fat on their bum and thighs; others store it around their middle (it all depends on your body shape and genes). If you want to lose weight it's a simple matter of burning more calories than you eat. - Get some muscle tone Muscle uses more calories than fat even when at rest! Pump some iron - do repitions with light weights to build you strength, 3 times a week. You only need to do three sets of 10x reps. Toning exercises won't take long and you can do them while you watch TV.
- Use slimming creams.
Slimming creams containing draining agents are made specifically to fight against abdominal fat. Many are just a waste of money and used alone they won't help at all. But when you're eating a bit less, moving a bit more and doing toning excerises they'll help tighten your skin giving you a leaner silohuette. Apply them morning and night , and have a gentle stomach scrub from time to time.
- Massage yourself.
Start by massaging yourself in a clockwise direction, applying gentle pressure, then 'pinch' and roll your skin. How to tone up your stomach
Slack stomachs are often down to a lack of exercise and bad
posture. When we sit we often sag our stomachs and bend. This leads to
abdominal slackening, moving the pelvis forward and weakening the
muscles, giving you a slack, prominent stomach and even back pain.
- Hold yourself straight.
The stomach is linked to the back, shoulder blades, sternum, collar bone (scapular belt) and pelvis. As often as possible, tighten your abs and straighten up.
- Do exercise that slims your waist.
Climbing, gym, martial arts, dancing, badminton and rowing are all good.
- Don't do sit-ups.
They're so boring and honestly you'll get quicker results by doing more core exercises. Check out our video for how to get flat abs without a single sit up! |
Best Weight Loss Advice You've Never Heard
9 "Oh, wow!" strategies to help you shed those pounds.
Reviewed by
Kathleen M. Zelman, MPH, RD, LD
You’re
ready to lose some weight. But you're tired of listening to all that
stale, tried-and-true weight loss advice, like eating more vegetables,
limiting portions, and exercising more.Maybe what you need is a fresh idea or two. So WebMD asked diet experts to come up with some lesser-known diet tips that could make the most jaded dieter drop that cookie and vow, "Oh wow! I'll try that today."
Here are nine diet tips you may not have not heard yet. Some involve different ways to eat, or adding certain foods to your diet. Others involve learning new behaviors or strategies to help you stay on track.
Weight Loss Tip No. 1: Variety Is Overrated
Who hasn't heard the advice to "just take a bite of everything" if you're at a buffet?But as it turns out, variety doesn't deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.
"We know that variety makes you eat more," she says, citing several published studies and her own experience in counseling weight loss patients.
For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.
Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.
Weight Loss Tip No. 2: Have Barley for Breakfast
"Barley is the new oatmeal," says Jackson Blatner.Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
One caveat: "Buy hulled barely, not pearl barley," Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can't vouch for the same effects for more processed forms, such as pearl barley.
Weight Loss Tip No. 3: Beef Up Your Lunch Salad
One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. "Then they are starving by mid-afternoon," she says.A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.
Top your greens with a 3 oz piece of chicken breast, and you've added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machine.
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