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| Starting tomorrow”, announces the overweight person while he reaches for another pastry. Hundreds of people decide to reduce everyday. But, before one begins to reduce weight, he should understand what this fat is. The words `weight' and `fat' are frequently used in discussing the human body. Yet those terms are often misunderstood. Body, weight is usually measured and recorded in pounds or kilograms. The major components of body weight are muscle, fat and bones. |
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| Body fat is distributed all over the body. But, the greatest amount is in the adipose cells or fat storage cells. This body fat is the storage for all extra calories. In addition to storing energy for the body, the adipose tissues also insulate it. About one half of the body fat is the layer just below the skin. The other adipose cells cushion and protect our vital organs. Obesity is a body condition marked by excessive deposition and storage of fat. This is defined as the weight that is 20% in excess of the desired or ideal body weight. This can be determined by referring to the popular height/weight charts of proper demographic relevance. |
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| The physiological costs of overweight are many. It strains the body as well as aggravates diabetes, high blood pressure, heart disease and digestive and kidney digestive and kidney disorders. |
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| Today, the variety of weight-loss diet on offer is limitless. But do you know that, there is only one way to lose weight? Weight is shed only when your body is in a state of negative calorie balance. You have burnt out the calories from the food you eat so that your body will turn to the stored fat for energy. The aim must be to strike a balance between eating less and exercising more. |
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| Foods are divided into four basic groups. -
The Milk Group - This includes foods such as milk, cheese, curds and paneer (cottage cheese). This supplies proteins, calcium and the B Vitamin `Riboflavin'. -
The Meat group - This includes fish, eggs, lamb, poultry, beef and legumes (peas and beans). This provides proteins, iron and B-Complex vitamins. -
The Fruit and Vegetable Group - This provides vitamins, carbohydrates and minerals. -
The Bread-Cereal Group - This provides energy in the form of carbohydrates, some proteins, B Vitamin and iron.
Subsequently a fifth group has been added which includes fats, oils and sugars. Since no single food supplies all the nutrients you need, you must eat a variety to get an adequate nutrient intake. A balanced diet provides all the nutrients needed for health. |
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| The word `DIET' is a misunderstood one. To many people, diet means hunger starvation, hair-loss and dark circles. Cutting down calories only means modifying one's eating pattern so that what you eat is still balanced. Fasting is not the right choice and one should keep away from crash diets and fad diets. Fad diets that promote only certain foods are just variations of one or another form of unbalanced diet. Some of the diets that are helpful in bringing about quick loss of weight are listed as high protein diets or ketogenic diets and fasting diets. In high protein diets, fruits, vegetables, breads, cereals and milk, being high in carbohydrates are restricted or sometimes eliminated altogether. |
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| When the body has a limited supply of carbohydrates for energy, it turns to the fat stores, whereby the level of ketone bodies in the blood (by-products of fat metabolism) goes up and causes side effects like bad breath, dizziness and exhaustion. Plenty of water is necessary to wash away the ketones. Such a diet should be used only under the supervision of a dietician or physician. Since the goal of a weight loss program should include learning to live with food, fasting or crash diet should be used only for a short period of time, under an expert's guidance. A high fibre diet on the other hand is highly recommended, as most foods high in fibre are also reasonably low in calories. This diet includes the intake of salads, other vegetables, fruits and whole grain cereals. This diet is healthy and promises slow but steady weight loss and allows one to eat with one's family and friends. |
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| An important consideration towards weight reduction is to step up your metabolism by participating in activities like walking, jogging, callisthenics, aerobics, etc. This increases your daily physical activities. So there is only one way to lose fat. Expend more calories than what you consume and go for high intensity exercise programs several times a week. To lose weight successfully, you really have to psyche yourself `up' to change your basic way of thinking and living. That is the real secret - changing your behaviour. One should select a sensible and realistic approach to eating. | TIPS FOR EASY WEIGHT REDUCTION AND MAINTENANCE - Keep raw vegetables and plenty of fruits handy at home.
- Curb your appetite before going out for dinner. A glass of skimmed milk, an apple or an unbuttered toast works wonders to help avoid unnecessary nibbling on appetisers while you wait for dinner.
- Order foods that do not have rich gravies or sauces.
- Concentrate on what you are eating. Distraction by way of reading, watching television and conversation can make you lose track of what and how much you are eating.
- Season foods with herbs and species and avoid use of cream and rich salad dressings. Use lime or vinegar instead for taste.
- Become more mobile and active.
- Drink non-fat milk and go for skimmed or toned milk.
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