At the end of the 20th Century almost 108 million Americans were overweight or obese and experts predict these figures could reach epidemic levels by the year 2020.
One way to prevent this scenario is to make people aware of the risks of being overweight. Here are some diseases that you are putting yourself at risk of if you are carrying a lot of extra pounds:
1. heart disease
2. stroke
3. diabetes
4. cancer
5. arthritis
6. hypertension
By controlling your weight you can help to prevent these diseases from appearing.
The quick weight loss methods do not provide lasting results. It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.
Here are some tips on how you can lose those unwanted pounds the healthy way:
1. Do not starve yourself.
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing those unwanted pounds from your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.
If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals.
2. Start your day right.
Breakfast really is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. Your food intake after you wake up will be used to burn fat all day long.
3. Eat small, healthy meals frequently.
Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.
4. Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.
5. Drink lots of water.
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.
6. Avoid too much sugar.
Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.
7. Watch your fat intake.
Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.
8. Exercise.
Leave your car if you are only going a few blocks from home; take the stairs instead of the elevator, jog, cycle or skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.
It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.
Showing posts with label 100 Calorie Diet. Show all posts
Showing posts with label 100 Calorie Diet. Show all posts
Monday, 12 April 2010
Saturday, 10 April 2010
SUMMER HOLIDAY DIETS invites you to discover how Nutrition Can Be Made Easy
Did you know that with a little help from the USDA (United States Department of Agriculture), nutrition is actually very simple? The 100 Calorie Diet breaks it down for you in an easy to understand format. Let’s take a look.
For optimal health and nutrition, the UDSA recommends you have the following each day:
Dairy
Women 3 Servings
Men 3 Servings
The dairy group includes milk, yogurt and cheeses. Generally your serving would equal 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese, 2 oz. of processed cheese, 1/2 cup of ricotta cheese or 2 cups of cottage cheese.
Grains
Women 6 Servings
Men 8 Servings
Grain products are foods made from wheat, oats, rice, cornmeal or grains. The grain group includes bread, rice, pasta, grits, oatmeal and cereals. Each serving would generally equal 1 slice of bread, 1 cup of cereal, 1/2 cup of cooked rice, 1/2 cup of cooked pasta, 1/2 cup cooked cereal, 1 small tortilla, 1 small biscuit, 1 small muffin, 1 small pancake, 1 small waffle, 3 cups popped popcorn, 7 crackers, 1/4 of a large bagel, 1/2 of an English muffin or 1 small piece of cornbread.
Vegetables
Women 3 Servings
Men 3 Servings
The 100 Calorie Food Counter lists all your vegetables. Each serving equals 1 cup raw or cooked vegetables, 1 cup vegetable juice or 2 cups of raw leafy greens.
Fruit
Women 2 Servings
Men 2 Servings
The 100 Calorie Food Counter lists all your fruits. Generally, a serving equals 1 cup of fruit, 1 cup of fruit juice or 1/2 cup dried fruit.
Oil
Women 6 Servings
Men 6 Servings
Oil is an important part of nutrition. In this category are oils, margarine, mayonnaise, fat based salad dressings, nut butters, nuts, seeds and avocado. Make sure to have oils from a natural source like fish, nuts and vegetables. Limit oils containing saturated fat, trans fat and cholesterol. Generally, each serving equals 1 teaspoon oil, 1 teaspoon margarine, 1 teaspoon mayonnaise, 1 teaspoon fat based salad dressings, 1 teaspoon of nut butter, 1/3 oz. nuts, 1/3 oz. seeds or 1/6 of a medium avocado.
Protein
Women 6 Servings
Men 7 Servings
The protein group includes beef, pork, lamb, poultry, fish, beans, peas, eggs, nuts, seeds and nut butters. Make sure to choose lean cuts of meat and poultry. Each serving equals 1 oz. of beef, 1 oz. of pork, 1 oz. of lamb, 1 oz. of poultry, 1 oz. of fish, 1 egg, 1/2 oz. of nuts, 1/2 oz. of seeds, 1 tablespoon of nut butter, 1/4 cup cooked beans, 1/2 cup bean soup, 1/2 cup of pea soup, 1/2 cup of tofu, 2 tablespoons hummus or 1/2 of a soy or bean burger.
That’s all there is to it! The 100 Calorie Diet has a secret weapon to help you keep track of your nutrition – The 100 Calorie Food Journal. The 100 Calorie Food Journal has a Nutrition Made Easy section which has check off boxes for all these food categories. As you eat from a food group, you simple check off a box. At the end of the day, you can easily see how healthy you’ve eaten that day by how many boxes are checked off. Let’s all eat healthy The 100 Calorie Way!
To find out more about this brand new diet breakthrough that is sweeping the country
please visit: http://shlumo.the100diet.hop.clickbank.net
For optimal health and nutrition, the UDSA recommends you have the following each day:
Dairy
Women 3 Servings
Men 3 Servings
The dairy group includes milk, yogurt and cheeses. Generally your serving would equal 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese, 2 oz. of processed cheese, 1/2 cup of ricotta cheese or 2 cups of cottage cheese.
Grains
Women 6 Servings
Men 8 Servings
Grain products are foods made from wheat, oats, rice, cornmeal or grains. The grain group includes bread, rice, pasta, grits, oatmeal and cereals. Each serving would generally equal 1 slice of bread, 1 cup of cereal, 1/2 cup of cooked rice, 1/2 cup of cooked pasta, 1/2 cup cooked cereal, 1 small tortilla, 1 small biscuit, 1 small muffin, 1 small pancake, 1 small waffle, 3 cups popped popcorn, 7 crackers, 1/4 of a large bagel, 1/2 of an English muffin or 1 small piece of cornbread.
Vegetables
Women 3 Servings
Men 3 Servings
The 100 Calorie Food Counter lists all your vegetables. Each serving equals 1 cup raw or cooked vegetables, 1 cup vegetable juice or 2 cups of raw leafy greens.
Fruit
Women 2 Servings
Men 2 Servings
The 100 Calorie Food Counter lists all your fruits. Generally, a serving equals 1 cup of fruit, 1 cup of fruit juice or 1/2 cup dried fruit.
Oil
Women 6 Servings
Men 6 Servings
Oil is an important part of nutrition. In this category are oils, margarine, mayonnaise, fat based salad dressings, nut butters, nuts, seeds and avocado. Make sure to have oils from a natural source like fish, nuts and vegetables. Limit oils containing saturated fat, trans fat and cholesterol. Generally, each serving equals 1 teaspoon oil, 1 teaspoon margarine, 1 teaspoon mayonnaise, 1 teaspoon fat based salad dressings, 1 teaspoon of nut butter, 1/3 oz. nuts, 1/3 oz. seeds or 1/6 of a medium avocado.
Protein
Women 6 Servings
Men 7 Servings
The protein group includes beef, pork, lamb, poultry, fish, beans, peas, eggs, nuts, seeds and nut butters. Make sure to choose lean cuts of meat and poultry. Each serving equals 1 oz. of beef, 1 oz. of pork, 1 oz. of lamb, 1 oz. of poultry, 1 oz. of fish, 1 egg, 1/2 oz. of nuts, 1/2 oz. of seeds, 1 tablespoon of nut butter, 1/4 cup cooked beans, 1/2 cup bean soup, 1/2 cup of pea soup, 1/2 cup of tofu, 2 tablespoons hummus or 1/2 of a soy or bean burger.
That’s all there is to it! The 100 Calorie Diet has a secret weapon to help you keep track of your nutrition – The 100 Calorie Food Journal. The 100 Calorie Food Journal has a Nutrition Made Easy section which has check off boxes for all these food categories. As you eat from a food group, you simple check off a box. At the end of the day, you can easily see how healthy you’ve eaten that day by how many boxes are checked off. Let’s all eat healthy The 100 Calorie Way!
To find out more about this brand new diet breakthrough that is sweeping the country
please visit: http://shlumo.the100diet.hop.clickbank.net
Subscribe to:
Posts (Atom)
