Thursday, February 7, 2013
Being overweight increases your risk for high blood pressure, heart disease, stroke, diabetes, and some forms of cancer.
Heart
Diets are based on high fiber, unrefined carbohydrates, lean protein foods, and recommended levels of healthy fats.
- The [Mediterranean Diet] focuses on plant foods but has very few restrictions. Learning to prepare tasty, small meals is the cornerstone of this plan. This diet includes a lot of fruits, vegetables, beans, nuts, seeds, bread (often pita bread), and olive oil. Although the focus of this diet is plant based, healthy animal proteins such as fish, lean meats, and dairy are included. The healthy foods and smaller portions result in a gradual weight loss.
- The [Supermarket Diet] begins with a 2-week meal plan that provides grocery lists, recipes, and snacks. It includes details on how to stock your kitchen with healthy foods and ingredients, easy-to-follow meal plans, and lots of nutrition tips. The instructions are easy to follow and can be adjusted for different calorie levels.
Calorie-conscious commercial programs and weight loss clinics
Offer group support and motivation for the dieter, a wide variety of foods, and meal plans of 500 to 1500 calories a day. These programs are often expensive. Some should not be followed without medical supervision. Some programs, such as Weight Watchers, can provide excellent support in changing bad eating habits and sticking to your weight loss diet.
Very low calorie diets and total fasting (eating less than 500 calories a day) can be fatal and require medical supervision.
How will physical activity help me lose weight?
In addition to diet, daily walking can help you manage your weight. Start with a comfortable goal: 5, 10, or 15 minutes a day. Walk this amount at least 4 to 7 times a week. Each week add 5 minutes to your time until you have worked up to at least 30 minutes of moderate exercise a day. Moderate aerobic exercise is generally defined as requiring the energy it takes to walk 2 miles in 30 minutes. Once you have reached the 30-minute goal, you may need to work up to exercising 60 minutes a day to prevent weight gain and 90 minutes a day to lose weight. Invite someone to walk with you--for example, your spouse or a child you've been meaning to spend more time with. Be sure to check with your healthcare provider before starting an exercise program.
As you walk you will burn calories. By exercising regularly you will also increase your metabolic rate. This means you will be burning more calories for several hours after exercise. If you are unable to walk, ask your healthcare provider to recommend another type of exercise. In addition to helping you lose or maintain your weight, regular physical activity lowers your pulse, blood pressure, cholesterol, and blood sugar.It also increases your energy level and improves your sleep.
