File
Eating for Weight Loss
- Eat fewer calories. ...
- Eat smaller portions. ...
- Choose foods with low energy density. ...
- Base your meals on fruits, vegetables, and whole grains. ...
- Replace bad fats in your diet with good fats. ...
- Cut out junk food. ...
- Cut down on sweets. ...
- Limit your alcohol intake.
OBESITY is not a gimmick or a child's play. It is a health disorder that separates a person from his normal activities - be it business or leisure. Obesity slows a person down with excess accumulated body fat and a point comes when such a person will need help to stand up, and certainly cannot stand for long.
Obesity can be checkmated if the symptoms are notice and treated early. And the treatment is simply - Reduce your food intake. Avoid junk food like cake meat pie, fries, ice cream etc. Start eating quality food and the right quantity, take fruit and vegetables and then exercise regularly.
If you will see the need to deny yourself those sweet and exotic foods, stop eating in-between meals, then there is hope of you getting back your shape and vitality.
The eight points remedy listed above are self explanatory and people having this condition will do well in adopting them and practicing them daily. Whoever can discipline his appetite will experience weight loss.
The picture above is a good picture of a lady that need to start weight loss program early. I hope you will also be encourage you to start the fight early, once you notice the signs. If nothing is done when the signs of obesity appear, then three to fives years down the road, life may be tough for such a person.
Obesity can be checkmated if the symptoms are notice and treated early. And the treatment is simply - Reduce your food intake. Avoid junk food like cake meat pie, fries, ice cream etc. Start eating quality food and the right quantity, take fruit and vegetables and then exercise regularly.
If you will see the need to deny yourself those sweet and exotic foods, stop eating in-between meals, then there is hope of you getting back your shape and vitality.
The eight points remedy listed above are self explanatory and people having this condition will do well in adopting them and practicing them daily. Whoever can discipline his appetite will experience weight loss.
The picture above is a good picture of a lady that need to start weight loss program early. I hope you will also be encourage you to start the fight early, once you notice the signs. If nothing is done when the signs of obesity appear, then three to fives years down the road, life may be tough for such a person.
If you have noticed obesity in the family line, don't ignore the truth, start eating less and exercising and make that lifestyle a way of life for you, otherwise the shape you are celebrating today as Curvy will soon turn to problem of over-weight later in life.
File
Obesity is a condition where the body accumulates excess fat which has a negative impact on health. Genetics, overeating and certain psychological factors are some common causes of obesity. It is no longer a concern that the west is grappling with. It has found its way onto Indian shores and it is a battle that many of us face today.
Families where one or the two parent are obese, should take precautions to prevent obesity developing in their children from childhood. Children should be educated about nutrition and exercises to stop these diseases from happening. It is important that we influence school children so as to increase their knowledge about physical activity, in an effort to change their attitude and practices for life"
Urbanization, mechanization and affluence have collectively led to an increase in the consumption of unhealthy fast food. With no time on hand to prepare meals from scratch, processed and ready-to-eat foods have replaced our traditional eating habits. Physical activity has taken a backseat with every convenience available on the tap of a button. With adults leading unhealthy and inactive lives, their children aren’t exposed to or taught healthy lifestyle habits. Due to paucity of space, schools too do not focus on physical exercise and have very small or no playgrounds.
Steps you must take if you’re overweight:
Food is good, food is healthy, our choices and our selections are what decide our own health as well as that of our family. To ensure a healthy life, free of all types of malnutrition or over-nutrition, we need to eat healthy daily.
If you are faced with obesity, here’s help. It include reduction in the intake of carbohydrates, preferential intake of complex carbohydrates and low glycemic index foods, higher intake of fiber, lower intake of saturated fats, optimal ratio of essential fatty acids, reduction in trans fatty acids, slightly higher protein intake, lower intake of salt, and restricted intake of sugar.
The first step is to re organizing your kitchen. Here are some pointers:
1. Whole grain and not processed cereals provide energy to sustain and grow and are also a major source of all essential nutrients. Stock up on whole grains like Rice, Maize, Beans, Millet, use them often.
2. Ensure 3 servings of seasonal vegetables per head and 2 of whole fruits per day. They provide both soluble and insoluble fibre in addition to vitamins, minerals and antioxidants. We need about 25-30gms of fibre per day, one apple provides only 1gm.
Vegetables
4. 15% of one’s total calories come from visible Fats. Invisible sources include fatty meat, butter, ghee, cheese, lard, cream. Limit their use, Choose low fat milk, double toned. Poly unsaturated fats from vegetables are recommended. One oil may not provide all essential fats so use different combinations.
5. Keep the trans fats away. There is a chance that industrial trans fats would be present in fast foods, snack food, fried foods cookies, margarine and spreads). Read the labels, if there is no label, find a better substitute.
6. Keep the intake of sugar to less than 10% of your total calories, for a normal weight woman who needs. In my house, for instance, we seldom use Sugar for anything. There is Sugar in vertually everything you buy, from foodstuffs to beverages, so aw removed Sugar from the list of items needed in the house. This is what they to as refined sugar that you put in your tea/ coffee only. A lot of foods have natural sugar hidden in them too.
7. Do not skip meals. Eat three balanced meals. Take a standard dinner plate, fill ½ with vegetables, 1/3rd with cereal, 1/3rd with the protein, add 150 ml of milk You have a healthy meal.
Fruits
8. Take fruits daily. In Nigeria, we have at two different types of fruits in season, which means it is affordable and cheap for the entire family to enjoy. It may be Oranges and Apples, Grape. Water Melon, Pineapples etc. Let it be a lifestyle to always have fruit in the house for yourself and the children. Women used Saturdays to visit big markets for fruits.
9. Nuts and Seeds make a good healthy snack to. One fistful a day is a good way to start your day.
10. Boil, Bake, Shallow fry, and roast instead of deep frying.
11. Exercise daily. A minimum of 30-45 minutes daily
Why should we take care of our body
File
Obesity is a condition where the body accumulates excess fat which has a negative impact on health. Genetics, overeating and certain psychological factors are some common causes of obesity. It is no longer a concern that the west is grappling with. It has found its way onto Indian shores and it is a battle that many of us face today.
Families where one or the two parent are obese, should take precautions to prevent obesity developing in their children from childhood. Children should be educated about nutrition and exercises to stop these diseases from happening. It is important that we influence school children so as to increase their knowledge about physical activity, in an effort to change their attitude and practices for life"
Urbanization, mechanization and affluence have collectively led to an increase in the consumption of unhealthy fast food. With no time on hand to prepare meals from scratch, processed and ready-to-eat foods have replaced our traditional eating habits. Physical activity has taken a backseat with every convenience available on the tap of a button. With adults leading unhealthy and inactive lives, their children aren’t exposed to or taught healthy lifestyle habits. Due to paucity of space, schools too do not focus on physical exercise and have very small or no playgrounds.
Steps you must take if you’re overweight:
If you are faced with obesity, here’s help. It include reduction in the intake of carbohydrates, preferential intake of complex carbohydrates and low glycemic index foods, higher intake of fiber, lower intake of saturated fats, optimal ratio of essential fatty acids, reduction in trans fatty acids, slightly higher protein intake, lower intake of salt, and restricted intake of sugar.
The first step is to re organizing your kitchen. Here are some pointers:
1. Whole grain and not processed cereals provide energy to sustain and grow and are also a major source of all essential nutrients. Stock up on whole grains like Rice, Maize, Beans, Millet, use them often.
2. Ensure 3 servings of seasonal vegetables per head and 2 of whole fruits per day. They provide both soluble and insoluble fibre in addition to vitamins, minerals and antioxidants. We need about 25-30gms of fibre per day, one apple provides only 1gm.
Vegetables
4. 15% of one’s total calories come from visible Fats. Invisible sources include fatty meat, butter, ghee, cheese, lard, cream. Limit their use, Choose low fat milk, double toned. Poly unsaturated fats from vegetables are recommended. One oil may not provide all essential fats so use different combinations.
5. Keep the trans fats away. There is a chance that industrial trans fats would be present in fast foods, snack food, fried foods cookies, margarine and spreads). Read the labels, if there is no label, find a better substitute.
6. Keep the intake of sugar to less than 10% of your total calories, for a normal weight woman who needs. In my house, for instance, we seldom use Sugar for anything. There is Sugar in vertually everything you buy, from foodstuffs to beverages, so aw removed Sugar from the list of items needed in the house. This is what they to as refined sugar that you put in your tea/ coffee only. A lot of foods have natural sugar hidden in them too.
7. Do not skip meals. Eat three balanced meals. Take a standard dinner plate, fill ½ with vegetables, 1/3rd with cereal, 1/3rd with the protein, add 150 ml of milk You have a healthy meal.
Fruits
8. Take fruits daily. In Nigeria, we have at two different types of fruits in season, which means it is affordable and cheap for the entire family to enjoy. It may be Oranges and Apples, Grape. Water Melon, Pineapples etc. Let it be a lifestyle to always have fruit in the house for yourself and the children. Women used Saturdays to visit big markets for fruits.
10. Boil, Bake, Shallow fry, and roast instead of deep frying.
11. Exercise daily. A minimum of 30-45 minutes daily
Why should we take care of our body
Our-body-is-God's-temple
The body is so important to the soul that the soul cannot live without the body. No matter how you can pray and preach, if the body is afflicted by sickness, you cannot do anything till you recover. The battle for your wholeness, your good health is a primary battle in life. Who soever is careless with his body and his or her health will regret later in life.
There are few other reasons that should make you to be health conscious. Here are some of them:
It glorifies God
You’re taking care of your body – His temple glorifies Him. When you have enough strength and energy to fulfill God's purpose in your life, it glorifies God . In 1 Corinthians 10:31 the bible says "Whatever we do we’re to do it to the glory of God. It also tells us in Isaiah that we were created and formed by God to glorify Him. This is our primary purpose in life – to glorify God. We do that when we care for our body and live a healthy lifestyle.
The Holy Spirit lives in us. The Spirit of God actually lives in us by faith and by the word. The desire to live well and strong is necessary for those that wants to live long and strong
You’re God's creation
Ephesians 2:10 helps us see that we are God’s masterpiece, created after the image of God and Christ is the closest image of God we can relate with and when Christ was on earth, there was no record that he fell sick or was hospitalized...NO!. This truth should motivate you to speak health to your body and its component parts. There is no sickness in heaven and all sickness is from the devil, and that is why Jesus gave us power over the power of the enemy to rebuke, bind and cast away demons of affliction, infirmity and sickness.
Conclusion
Achieving and maintaining weight is an ongoing process for most people who have the problem. Be conscious of your weight and health status. So next time your clothes are tighter, or the clothes of your children get tighter, do not buy the next size, start a family health programme.
Achieving and maintaining weight is an ongoing process for most people who have the problem. Be conscious of your weight and health status. So next time your clothes are tighter, or the clothes of your children get tighter, do not buy the next size, start a family health programme.
If you value your destiny and desires to fulfill it, and your relationship with the Lord, you are likely to be taking good care of your body and your health. If your relationship with God is important to you, and you’re not taking too good care of your body, you should know that on this earth, without a healthy body, you are limited in a huge way, which you cannot afford. So start taking care of your body and health.
FIRE...
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