 |
| Long-Term Weight Loss |
Over the past 10 years, the corn belt in the Midwest has been replaced by the banner of our expanding waistlines. According to the National Center for Health Statistics:
-66% of adults 20 and older are overweight with 32% being clinically obese- 17% of adolescents 12-19 years are overweight- 19% of children aged 6-11 years are overweight
To reduce the problem of overweight and obesity all you have to do is look at the numbers. In 1960, 45% of adults are overweight. In the 1970s, where they increased by 48% and in 1980 56% of the adult population was overweight. In 1970, only 6.5% of children and 5% of adolescents were overweight.
Now you may be thinking "What's the problem?" People who are overweight and obese have an increased risk of:
- hypertension- osteoarthritis- type 2 diabetes- coronary artery disease- stroke- gallbladder disease- sleep apnea and respiratory problems
- some forms of cancer (breast and colon)
All the major causes of death and disability are listed above. Weight and lifestyle that created it, is an important factor that increases your risk. The costs of health care for overweight and obesity have offset the costs of tobacco use health care snuff. Which is considerable. And, as people struggle to stop so that they are the people who struggle to control their weight.
This article will give you 2 rules to help in this fight. I strongly believe that if these two rules always applied to stop the weight gain and may even see your weight return to a more normal level.
Rule 1 - Drink Water Not Pop, soda or other soft drinks!
This is the number one rule for success in weight loss, weight control and better health.
A soft drink was a treat, not an everyday beverage. If we were thirsty and then we were told to take a glass of water tap or use the hose outside of the house. Today, the average American drinks 1.5 cans of soda a day. That's 230 calories a day. You may be thinking, "Big deal is only 230 calories!" Well, this is a "big" as in the following example will illustrate.
Say you have experienced a weight gain of 2 pounds in the last 4 weeks. There are 3500 calories in a pound of fat. Using the following formula can be calculated (on average) how many calories you consume every day of your caloric expenditure:
of pounds gained times 3500 divided by 28 days equals extra calories per day
2 x 3500 divided by 28 = 250 calories per day
Walking around 1.5 soda cans to 230 calories per day, with water that has zero calories, you could end up almost entirely outside their extra 250 calories per day. Just this simple rule is applied on a consistent basis would stop your weight gain.
Maybe you think you'll change of diet pop. Although this seems logical the sad reality is that it does not. There are many studies linking that despite a decrease in weight gain calorie consumption of pop has no thirst or hunger satisfied. This causes people to overeat. In addition, most diet products contain artificial sweeteners, dyes and ingredients that focus on your liver.
To compensate, the liver and the body needs water in the diet soda to help detoxify your system. Water can not continue with the rest of the cells in the body causing mild dehydration reduces levels and energy metabolism. The result is that fewer calories, it is easy to gain weight are burned.
Water has zero calories, no cholesterol, no fat, no chemicals and artificial sweeteners, low in sodium and not acidic. Water acts as a natural appetite suppressant and help your body metabolize stored fat.
Water also provide adequate hydration to reduce joint and muscle pain, lower back pain, improve energy efficiency and muscle tone, and help eliminate mental confusion and disorientation. In this world of fast food "Super Size Me" is time to move parts of a drink "Super Grand" for water use "Super Grand".
Rule 2 - Do not eat before bedtime (2:00 window)!
The second most important habit you can develop is to not eat or drink that contains articles calories right before bed. I recommend two hours as the golden rule. If you go to bed at 22 pm, then 8:00 p.m. ET your break. Why? Because if you stop consuming calories two hours before bedtime to force your body to use stored fat during sleep. Let me illustrate this with a few figures.
A typical snack for many people maybe a bag of popcorn microwave and a soda to wash down. A bag of 3.5 oz butter microwave popcorn is 170 calories watered with a 12 oz soda 150 calories equals caloric intake of 320 calories. £ 175 a person spend about 70 calories per hour during sleep.
Assuming that the national average for sleep, which is 6.5 hours, their caloric expenditure would be 455 calories. Most of their calories between meals fed calorie needs sleep. A good meal had dined then most of their calories between meals were stored as fat instead of being used in the expenditure of sleep.
Now let's repeat this scenario but with two changes. First, 12 ounces of soda water is replaced. Second, the microwave popcorn bag at least two hours before bedtime eating.
The total calorie intake is now 170 calories. The average adult passes 40 £ 175 calories per hour while watching TV in the supine position. However, if you sit on their energy expenditure increased to 72 calories per hour! By watching two hours of television in a sitting position that would have burned 144 calories, almost all of its snack.
This will allow you to enter your sleep phase with only the remaining calories from your dinner meal. Unless you really overate for dinner, your body will use all his dinner calories supporting your caloric expenditure during sleep, so no weight gain. Better yet, if his evening meal was light, then at some point, your body will begin to use stored fat for energy resulting from the loss of body fat and helps reduce weight.
The rules were made to be broken!
These two long-term successful weight management rules can be broken, but not on a daily basis. If you want to make an exception on a Friday or Saturday night to enjoy time with family and friends, then go for it. Just do not do it on Monday, Tuesday, Wednesday, Thursday and Sunday! If you eat too much in one day, and then learn to eat in the next two days. Once the weight you want to be, these two standards are even more flexible.
However, first, the consistent application of these rules in your lifestyle will result in a weight gain of stopping aid, it may help you reduce your weight at a healthy level and have an effect positive about your overall health and wellbeing. The choice is yours.
Choose rules 1 and 2 for better health or following rape leads to an increased risk of health problems and the potential life diseases.
No comments:
Post a Comment