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How to avoid becoming obese or overweight
To be on average weight is to mantain a healthy weight that means you have to burn off more calories than you eat.
Crystal clear.
To avoid obesity is a problem of lifestyle and the main keys of a healthy weight are:
- stay active with physical activity, and
- good eating habits.
To stay active doesn't mean to move all the time or to work hard. Just try to exercise 30 to 60 minutes every day including walking, swimming,
and stretching. They are all good ways to burn calories and help you stay fit.
Try these activities to get moving:
- Limit your time watching TV.
- Go outside every day for a walk.
- Avoid to use the elevator, take the stairs.
- Every time you go quite near places walk or bike instead of driving.
- Alternate activities: running, biking, skating - so you don't get bored.
- If you have to drive somewhere, park farther away than you need to and walk the extra distance.
- Household chores, such as washing the car, vacuuming, or cleaning the bathroom burn calories.
- Go dancing in the evening - it can burn more than 300 calories an hour!
- Run. This is one of the best way to keep you in a good shape. Running is good for breath,
muscles and heart. If interested, you may calculate burned calories by running.
To have good eating habits doesn't mean losing a few pounds by dieting.
You can eat healthy, delicious meals without starving and without beating yourself up. A healthy eating plan
is a lifelong commitment to look and feel better, and it is the only plan you will ever need to follow to
lose weight and keep it off. A healthy, balanced diet will also strengthen the immune system, reduce fatigue,
lessen the side effects of certain medications, prevent constipation and other digestive disorders, and
maintain the chemical balance within the body. So stop cursing and get ready to lose some weight!
Every day nutrition healthy choices:
- Fruit juices, soft drinks, and sports drinks are loaded with naturalsugar.
- Drink low-fat or fat-free milk or, better, water instead.
- Every day eat at least five servings of fruit and vegetables.
- Don't eat meals or snacks while watching TV or reading the paper, because you'll end up eating more than you need.
- Don't supersize the portion of what you eat and stick to regular servings.
- Try to avoid fast-food restaurants. If you cannot order healthier choices like grilled chicken or salads.
- For a snack, try a piece of fruit, or carrot sticks, or a piece of whole-grain toast.
- Eat when you're hungry and avoid processed foods like chips and crackers, full of fat and calories
- Eat a healthy breakfast every day.
Negative calorie food
Negative calorie foods are foods, which use more calories to digest than the calories the foods actually contain.
For instance, 100 grams of broccoli has 25 calories, but requires 80 calories to digest. Theoretically you loose 55 calories.
So try to include negative calories foods in your meals. Do not excess, keep them reasonable, more eating doesn't mean more fat loosing.
The list of negative calorie foods has about 100 lines.
Some of most usual natural foods are asparagus, apple, beet, berries, broccoli, cabbage, carrot, cauliflower, celery, chili,
cucumber, garlic, lettuce, grapefruit, lemon, mango, onion, orange, papaya, pineapple, spinach, turnip, zucchini, etc.
How to estimate your servings:
- 1 cup - 225 grams - of fruits is the size of a baseball
- 1 ounce - 28 grams - of snak foods equals a large handfull
- 3 ounces - 85 grams - of meet is the size of a deck of cards
NOTE: The Information on this site is provided for information only, and is not meant to substitute for
the advice of your own physician or other medical professional.
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