What Can We Eat to Avoid Obesity? by (c) Anna
"Overweight? NO MORE!"
Obesity is becoming a global concern. The basic of losing weight is simple;
consume less calories than you burn. Consuming more calories than we need leads
to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or
"SUGAR FREE," this does not mean we can eat unlimited servings. These products
still have calories despite being rated as "low." It is imperative we modify our
eating habits controlling what and how much we eat, and not food controlling our
lives.
Reportedly, the Mediterranean diet, a combination of lots of
vegetables, grains, fruits, olive oil, and wine is one of the most balanced
meals to help avoid obesity. Many researches indicate that people following a
Mediterranean diet have lower disease risks and less obesity problems.
On the other hand, many research studies have indicated that wine taken
in moderation is beneficial for our health. The secret is to drink in
moderation. One glass of wine with our meals is fine; just be aware that a glass
of wine approximately has 100 calories. You still can follow this diet even if
not drinking wine. Moreover, the Mediterranean diet is even consistent with the
new diet recommendations issued by the U.S. Department of Agriculture in January
2005. You may check the site at www.healthierus.gov/dietaryguidelines
Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to
keep blood sugar levels stable. Skipping meals will not help you lose weight in
the long term. Your goal is to keep that unwanted fat away, right? Hence, do not
skip breakfast and add a cup of green tea to speed up your metabolism.
One advice, do not follow rigid diets or extreme low carbs. Yes, I know,
I know ... there are low carb meals and low fat labels almost everywhere! Again,
remember that low carbs and low fat DO NOT mean zero calories. Read food labels
to know how many calories you are actually consuming. Me, reading labels? Yes, I
am not kidding. Trust me, this habit will help you keep the weight off and enjoy
a healthier figure, as you will be in control of how much you eat -- not food
controlling you.
Furthermore, most of these quick weight loss diets and
products offer only temporary weight loss. They fail in the long term because
you lose lean muscle mass and body water. Surprise comes when you resume eating
normal, as you tend to gain that weight back, if not add even more. The reason
is that those quick diets or extreme low carb diets can slow down your
metabolism.
Therefore, the best way to achieve your weight loss goal
without starving is to follow a balanced menu checking your calories intake, and
exercise at least 3 times a week to lose body fat. Personally, I prefer a high
protein and moderate carbs, as our bodies need carbs to function properly. I can
proudly say that I lost 80 pounds of unwanted fat and have kept the weight off
for 3 years without starving, but eating a combined balanced meal. If I did
that, so can you! The bottom line is to keep the weight off, that unwanted fat,
which is so hard to get rid of, and not just have the illusion of losing weight
when in reality we are losing mostly water with crash diets.
So, you
might be asking, then what can I eat? Again, you can eat a balanced meal. We
should eat at least 3 servings of fruit and vegetables a day to keep a healthy
figure. Remember our ancestors, our mothers, and grandmothers telling us,
"Finish your vegetables!" Well, guess what? They were right! Vegetables are a
good source of vitamins, minerals and are low in calories, unlike processed
food. I love vegetables, especially tomatoes with fresh basil.
Drinking
8 glasses of water a day will help your metabolism too.
Avoid cooking
with lard or with heavy cooking oils, as they are high in calories and saturated
fat. Excess of saturated fats is associated with colon cancer and
atherosclerosis among other diseases. A better oil for cooking is mono
unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat
is associated with longevity and lower risk of disease, olive oil is a good
example.
In 2004, the U.S. Food and Drug Administration allowed olive
oil products to make the claim: "Limited and not conclusive scientific evidence
suggests that about two tablespoons of olive oil daily may reduce the risk of
coronary heart disease due to the monounsaturated fat in olive oil."
Reduce portion sizes and eat more fresh foods than processed foods. If
you enjoy meat, try leaner cuts and trim off any fat.
If you enjoy
chicken, eliminate the skin and trim off any fat too. Chicken is a good source
of protein and very low in carbs.
If you are vegetarian, have soy-based
products for protein consumption. For example, meatless hamburgers, falafel,
soy-based bacon, soy-based sausages, etc...
Ideally go for low fat dairy
products and you will still have all the nutrients with the exception of fat.
Consume yogurt, but make sure it contains "live cultures," such as
Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria
boost the immune system, helping restore good bacteria to our digestive system
to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar,
those unique living microorganisms are responsible for many of the health and
nutritional benefits of yogurt, such as helping to digest food and prevent
stomach infections, plus it is a good source of protein, calcium, riboflavin and
vitamin B 12.
For those social parties, let me give you some emergency
party measures. Be alert to those fancy goodies at parties. They might look
small but sometimes are full of saturated fat and empty calories. For example,
hidden fat foods include chips, sausages, pork pie, salami, and those innocent
dips. Instead, have a small plate with vegetables, fruits, or just one of those
tempting snacks.
Sure, you might be tempted to grasp those sugary or
salty heavy calories munchies, but think..."do I really need those empty
calories and extra fat?" Most of those snacks are starchy carbs and refined
carbs, which are usually high in calories and their high glycemic value
increases blood sugar levels. Most of those sugars will convert into fat
deposits if our bodies don't burn those extra calories..
The bottom line
is that we can eat almost everything, as long as we eat in moderation without
consuming more calories than we actually burn. Diet should not be a burdening
experience but a healthy pleasant experience without deprivation. It is up to us
to make the decision to either keep increasing weight by over eating, or
defeating overweight by learning how to eat healthy and not use food as an
excuse to fill any emotional need.
Now, let me go and grasp my warm cup
of green tea to speed up my metabolism. Until next time, have an enjoyable way
to keep a healthy figure. Your commitment is also my commitment, "Official! Overweight? NO MORE!" We can do it!
Your Motivated Weight Loss Friend,
Anna, Overweight No More!
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Suggested Weight Loss Articles by Anna, Overweight No More
How I lost 80 Pounds from 230 Pounds, SO CAN YOU...(Anna's story) http://www.officialoverweightnomore.com/mystory.html
Free Weight Loss Tips to Boost Your Metabolism and Burn Fat Faster http://www.officialoverweightnomore.com/weight_loss_tips.html
How to Lose Belly Fat with Dairy Products Faster http://www.officialoverweightnomore.com/belly_fat_dairy_products.html
What Can We Eat to Avoid Obesity? http://www.officialoverweightnomore.com/avoidobesity.html
Help! Which Diet to follow, High Protein or Low Carb? http://www.officialoverweightnomore.com/proteinorcarbdiet.html
31 Daily Habits to Speed Weight Loss and Boost Your Metabolism http://www.officialoverweightnomore.com/31dailystepstoloseweight.html
How You Can Lose Weight and Keep It Off with a Safe Weight Loss Diet. http://www.officialoverweightnomore.com/losing_weight_eating.html
Enjoy Your Favorite Italian Pasta and Lose Weight... http://www.officialoverweightnomore.com/weight_loss_italian_pasta_recipe_by_Anna_overweight_no_more.html
About the Author
Anna "Overweight? NO MORE!" lost over 80 pounds from 230 pounds and has kept
the weight off for 3 years. She believes that every person can achieve a
healthier figure with determination, eating healthy, and exercising. I did it,
so can you! www.officialoverweightnomore.com contact: anna@officialoverweigh
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