Yes, you are overweight and have been trying unsuccessfully to
keep the weight off i.e. to keep this proverbial monkey off your back
but, all to no avail. You are now frustrated, fed up, depressed and
don’t know what to do next.
You have tried one or the other of the
popular diet plans and have realized that they do not really work. You
realized that the weight loss you keep experiencing in the short term
sneakingly comes back, only to frustrate you further.
Your
unfortunate experience clearly shows you that dieting provides short
term remedies for overweight and definitely do not deal with the weight
gain nor weight loss problem on a permanent basis, but cost money which
in fact is a waste of your money.
You are thinking in despair what
am I to do now? Well I’ll tell you what to do and feel good with the
results. You are now ready for a lifestyle change in which you will
participate wholeheartedly in
� a sensible and healthy eating plan
� and a comfortable exercise program
Both are designed to assist you to achieve and maintain a healthy weight and prevent diseases associated with overweight.
You
will now consume the good macronutrients (nutrients needed in large
quantities) in planned quantities on a regular basis. The macronutrients
are:
� Carbohydrates
� Fats
� Proteins
They will provide the energy (calories)
your body needs for survival and other daily activities. According to
the United Stated Department of Agriculture (USDA) the amount of
carbohydrate you should consume must be enough to provide 45%- 65% of
your daily calorie intake, protein 10%-35% and fats 25%-35%. The actual
percentage of these foods depends on your age, level of activity and
other characteristics.
The American Dietetic Association warns
against diets that recommend otherwise, namely high protein, high fats
and low carbohydrate diets. Their weight loss success is short term and
studies find that high levels of protein consumed over time can be
detrimental to your health.
Studies also found that the way to
lose weight and also to prevent overweight and be healthy, is simply to
eat the foods with the lowest calorie level, highest fiber content and
the leanest protein. These may contribute to a healthy cholesterol level
in your blood, a healthy blood pressure and reduce the incidence of
diabetes and heart attack.
These foods include fruits, vegetables, vegetable
oils, whole grain, beans, legumes, skim milk and lean protein like
chicken and fish. If red meat, pork, lamb are to be eaten, they should
be the leanest parts and the fatty parts should be removed. However,
they should not be on your regular diet menu.
Foods to stay away
from are the ones with the highest calorie levels e.g. pastries,
cookies, cakes, white bread and white rice and fatty products like fatty
meats, creams, butter, whole milk dairy foods, fried foods and junk
foods. They provide little or no nutrition value, increase your weight
and could cause serious health problems in the long run.
Now let's
not forget the need for regular exercise. Studies found that exercise
done properly can reduce fat, boost your immune system, lower insulin
levels, and strengthen bones just to name a few benefits.
An
exercise program can involve aerobic exercise, strength training,
balance, flexibility and core stability. Let's expand a little on these
exercises.
� Aerobic exercise increases your body's ability
to use oxygen. Examples are moderate to brisk walking, dancing,
swimming, jogging etc. This also includes some of your daily activities
like climbing stairs , cooking, walking the dog
� Strength
training uses your own body weight, free weights, weight resistance
machines and stretch bands to exercise your muscles to increase their
strength and endurance
� Flexibility is the ability to move
your joints to achieve their full range of motion. Your flexibility
decreases with age but regular exercise can cause improvement
�
Balance and stability is the ability to control the center of
gravity of your body, so that you are stable on your leg or legs without
falling. Regular exercise improves your ability to do so
�
Core Stability exercises not only strengthens your core i.e. your body
trunk which houses your center of gravity, but also supports the spine,
enhances your stability and increases movement control
Before you
attempt to do any of these exercises you should consult your doctor for
advice on what form of exercise is good for you.
In conclusion,
If you eat right and involve yourself in an acceptable exercise program
in a consistent way as stated above, you will surely lose weight in a
safe, comfortable manner and healthy manner.
Tags: Core Stability