Worried About Your Weight?
Submitted by Chiradeep on 13 September, 2007 - 16:54.
Score: 9.0, Votes: 1
HOW TO IMPROVE YOUR DIET PLAN?
Most of the persons suffering from weight problem can benefit from reducing the fat content in the diet. Few tips areas under:
• Eat less fat (especially butter, coconut and palm oil, saturated or hydrogenated vegetable fats like Vanaspati ghee).
• Eat more fish, and skinless chicken.
• Drink skim milk and use low-fat cheese, yogurt.
• Eat no more than 4 egg yolks a week (use egg whites or egg substitutes).
• Avoid fried food. Take baked, steamed or grilled or microwave.
• Eat fewer ‘fast foods’ (burgers, fried foods), which are high in fat.
• Eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).
• Drink milk. Milk is important because it’s a rich source of calcium.
HOW CAN EXERCISE HELP IN LOSING WEIGHT?
Regular exercise can help burn calories faster, even when one is sitting still. Burning calories will help to look and feel better. Patients should be advised to slowly work up to 30 minutes, 4 to 6 times a week. For beginners starting with a walk is the best way to get in the shape. Aerobic exercises are preferred since it causes one to breathe more and increase the heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running, swimming and bicycling.
Additional benefits of exercise are:
? Exercise Protects the Heart:
? Makes the heart stronger,
? Help to pump more blood with each heartbeat,
? Lowers blood pressure,
? Reduces the risk of heart disease
? Reduces the levels of LDL cholesterol, which clogs the arteries and can cause a heart attack.
? Raises the levels of HDL cholesterol, which helps protect against heart disease.
HOW DOES A BMI CALCUALTOR HELP?
A Body Mass Index calculator tells in flash on the amount of excess weight. This helps to decide on a target weight goal.
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Skipping, Jogging, Swimming , Dancing. ---Guidelines For Overwei
Guidelines For Overweight
Eating more Carbohydrates, proteins, fat oil and sugary diet leads to overweight. As you consume more calories and you use up less of calories you will land to a weight problem.
Over weight people are highly prone to diabetes, blood pressure and heart disease or thyroid. You must avoid junk food and no sewing between the meals. Burn your calories by skipping, jogging, swimming and dancing.
Cut down on red meats, if possible become vegetarian.
Avoid overcooked food or processed food.
Avoid soft drinks.
Reduce salt intake.
Try to say ‘no’ to cakes, pastries, puddings, patties, sweets, jam, butter, cheese and pure ghee.
Avoid tea, coffee and alcohol.
Take one serving only, no overeating.
The food, which helps you to give strength and vitality, are:
Eat lot of salads and raw vegetables.
Take cereals without sugar.
Eat more fish and chicken without butter and cream for “Non-Vegitarian.??
Take lots of fresh fruits whenever you feel hungry.
Try yoga and increase 5 minutes everyday (total time= ½ hour).
Choose skimmed milk and cottage cheese yogurt made from low fat milk.
Avoid frozen or processed food.
Whole grain products are good for health. Avoid refined whole grains.
Plan your meals (take lunch and dinner must).
Don’t avoid breakfast.
Dinner should be lightest meal of the day.
Drunk plenty of water as much as you can. Avoid cold water and cold drinks.
If possible make one day only for fruits and juices.
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