Saturday, July 18, 2009
Being obese or overweight is obviously not healthy.
Eating an unbalanced diet is not healthy either.
So, it follows that becoming less heavy and consuming foods that are part of a balanced diet are both important aspects of becoming healthy. Only you can make the changes necessary to address these problems successfully,
Let’s begin to look at how.
Reversing The Weight Gain
Despite the plethora of trendy or faddish diet plans that you can spend your
money on, there really is no magic answer to losing excess weight.
And, before you can actually begin to lose weight, you must take the all
important first step, that is, you must stop putting the poundage on.
To do so, you either need to burn 100 calories of energy more a day with
physical activity or eat 100 calories less, simple as that.
How would you do that?
Well, there are 400-500 calories in 100g of chocolate, for example, so you
would need to eat around 20-25g less.
A well known brand of ice-cream contains 300 calories per 100g, so you
need to eat 35g less.
A can of cola or soda weighs in at 130 calories, so skip one per day, and
there is your 100 calorie reduction!
Or, take a 15 minute walk, and burn off that cola.
Now, do not get the idea that shaving 100 calories off your daily intake or
walking for 15 minutes is going to lead to significant weight loss It is not.
But, you cannot begin to lose weight without first stopping gaining it.
Maybe that sounds silly, but it seems to be a fact that many would-be dieters
choose to ignore,
Stopping your weight gain is a significant first step towards a sleeker,
Start Eating Right
Okay, now that you have stopped gaining weight, it is time to actually start
To do this, you need to increase your exercise levels and reduce the calories
that you take on board every day.
The actual amount of calories that you need to take in every day will vary
according to both your size and the work you do as, logically enough, if your
work involves a good degree of physical effort, then more energy is needed
to drive that effort.
So, for a 60kg male, a light worker would require 2450 calories per day,
whereas someone involved in physical labor would need nearer to 3800
calories to power them through the day.
Similarly, the calorie requirements for a 50kg female would range from
1875 to 2925 per day, in the same comparative circumstances.
Children need far more calories than their size would possibly suggest as
well, simply because they need fuel for growing at such a rapid rate!
For example, a child of 1-3 years of age needs 1240 calories per day,
increasing to 1950 calories per day for a child of 7-9.
Taking these calorific requirements into account, it is crucial that you start
eating a healthy, balanced diet, one that will help prevent disease and illness
as well as managing your weight.Such a diet will also assist you to live longer and keeps things such as hair,
skin and nails in good condition too.
First and foremost, eating healthily does not mean that your diet should
consist of only salads and steamed vegetables – although both can be
A healthy, balanced diet is one that is made up of a bit of everything in the
This ensures your body gets enough of what it needs and is in no way
deficient, but that you are not taking on too much either, as it is essentially
this ‘too much’ that invites your body to store it as fat.
In fact, recommendations on diet are now laid out not just to prevent
deficiency, but to actively promote optimal health!
Your specific personal nutritional requirements will vary according to your
age, sex and overall level of fitness.
However, for the average adult, it is recommended that around half of your
energy should be provided by carbohydrates, 35% from fats and 15% from
To turn this theory into a workable and usable diet plan, first divide
foodstuffs into the following 5 groups:
* Bread, cereals and potatoes
* Fruit and vegetables
* Meat, fish or other protein alternatives
* Milk and dairy
* Foods containing fat and foods containing sugar
Then, base what you eat on these guidelines:· Try to eat 5-10 portions of starchy foods, such as bread, cereals and
potatoes every day. (This also ensures that you eat enough fiber too).
· 2-3 portions of meat, fish or protein rich alternatives;
· at least 5 portions of fruit and vegetables (we’ll return to this later)
· finally, try to stick to only 2 portions of fatty and/or sugary foods each
The fact is that good nutrition, a varied diet and keeping fit are the keys to
So, please remember that all foods can be included in your balanced diet,
and that nothing is actually forbidden as long as it is eaten in the right
Eating correctly is not only meant to help you to lose excess weight, nor is it
solely a preventative measure either.
Instead, it promotes maximum health and vitality, which is something that
we all wish to achieve!
Staying motivated on a diet is crucial. If you can’t stay motivated, all is lost. You will end up going off the diet, and you might not even want to give it another try. So many people end up giving up on their diet. They throw up their hands in frustration and exclaim, “I can’t do this!” But the fact is, you CAN do it. You just have to know many different ways to keep yourself motivated.
There are so many ways to stay motivated on a diet. Different people will be more motivated by one factor than another, so it’s important to know a number of different motivational methods. You need to find the ones that work for you and stick to them.
We’re going to go over some of the most powerful ways to stay motivated. You may find others that work better for you, and if so, that’s great! Stick to whatever works for you!
For now, we’re just going to discuss those that seem to work for a lot of people. You can use these to start, and add your own later as you find them.
“Thinspiration” is a term that a lot of dieters use to describe finding photos of people who have bodies they would like to have, and using those photos to inspire them to stick to their diet.
You should look for bodies that are somewhat similar to your body type. If you are a woman with a classic pear shape, don’t expect to be able to look like a waif model. If you are a guy who is only 5’3”, you might never look like Brad Pitt.
While it’s nice to shoot for the stars and dream big, you also need to be realistic. You may never look like those celebrities, or even close. If you are extremely obese, you may be shocked when you’ve lost most of your weight to see sagging skin, stretch marks, and cellulite everywhere.
I’m not saying this to discourage you. In fact, it’s just the opposite! I’m trying to get you to be realistic. You may never have a perfect body. But you CAN choose people you would like to look SIMILAR to. Just don’t expect miracles!
Cut out various photos and put them all around. Put them on your desk, tape them to the refrigerator door, tuck them into books… keep them around you all the time. This can be a very powerful motivator, especially if you are more interested in losing weight to look better
I like to keep a large, full-length mirror near where I eat. When I was dieting, I kept a full-length mirror near my seat in the dining room, one near my home office desk, and another in the living room near the sofa. They would be a constant reminder of what I looked like as I ate, so I would have a major incentive to eat less!
You could also scatter mirrors throughout your house so you see yourself constantly. I know I had stopped putting mirrors in the house years before I reached my highest weight, because I couldn’t stand looking at myself. But eventually I realized that it was actually very motivating to see myself!
Diet Buddies and Clubs
One of the biggest motivators of all is another person, or a crowd of people! When other people are watching your progress, you have a lot more incentive to stick to a goal. You don’t want to fail in front of someone else, or a group of others!
You should try to find a diet buddy, or join a diet support group. Most areas have a branch of overeater’s anonymous. If there isn’t a local chapter of one of these support groups, start one!
You can also team up with friends, family members, or coworkers. You can get together in pairs, or in small groups. You can have meetings, and call each other whenever you experience problems. Use a system that is somewhat like alcoholics anonymous.
If you don’t know anyone else who is trying to lose weight, and you can’t join or start a support group, you should look for support from family members or a professional. Seek help from a doctor, nutritionist, personal trainer, or other professional. Everyone needs support!
Perhaps the biggest motivator is to constantly remind yourself that being overweight can be deadly. The more overweight you are, the more likely it is that it will cause you serious health problems, but even being 20 pounds overweight can be a health risk.
Find articles that discuss the medical risks of obesity and put them around you. Read them daily. Sometimes scaring yourself is the best motivator of all!