Overweight is perceived as an epidemic in the United States. The latest data from the National Center for Health Statistics show that 30 percent of US adults aged 20 and older - over 60 million people - are obese. Approximately 60-65 percent of people in the US overweight.
This increase is not limited to adults. The percentage of young people who are overweight has more than tripled since 1980. Among children and adolescents aged 6 to 19 years, 16 percent (over 9 million young people) are considered overweight.
One common measure to determine the ideal weight is the Body Mass Index (BMI), a ratio of height and weight multiplied by a factor. This report must be less than 25 for men and women. A BMI between 25 and 29.9 is considered overweight and a BMI below 30 is clinically obese.
Obesity has also been linked to other eating disorders, such as hypertension, high cholesterol, hypertension, diabetes and cardiovascular disease. Surprisingly, the numbers of teenage obesity in the US is also the first to juvenile diabetes.
One factor that is primarily responsible for the extra body weight accumulation among Americans is growing fast food. They include mainly fast food burgers, sandwiches, fries, pizza and soda. All these foods are high in calories, fat, sugar and salt - the main enemies of ideal body weight and optimal health. They are also low in essential nutrients (vitamins, minerals and trace elements) and fiber - Friends of good health and general well-being.
Why the culture of fast food dominate us? Let's face it - any food that is high in fat, sugar and salt so good. And fast food, so qualifies for this category. Besides the taste of temptation, fast food is also easily available and cheaper than healthy food unfortunately. Other factors that contribute to overweight are lack of exercise, sedentary lifestyle and bad eating habits that lead to a decrease in metabolism, certain medical conditions and drugs on.
Weight loss, weight gain and weight maintenance is not magic. It is simply a ratio of calories and calories-out. By "calories-in" we mean the amount of calories you get from food on a daily basis, and "calories out" to tell how many calories burned on the same day. In order to lose weight, calories be most of their calories in the day to achieve their weight loss goals.
To maintain weight, there should be no significant difference between calories in and calories on a daily basis. For weight gain (eg for people with low weight), your calories must be larger than the calories expended until your reach your desired body weight. It is recommended that a large portion of the calories-in for people trying to save weight should come from protein sources, so you gain muscle rather than fat.
Now the question is how we calculate the calories in and calories out. Your calories-in can be calculated using a dietician, who calculate the equivalent of food calories consumed in general on a daily basis. There is also software available to do the same calculation you can search the Internet. The output of calories are generally more than their resting metabolic rate (RMR), which is the amount of calories your body burns no activity.
Many dietitians and gyms offer calculation CMA tests. In addition, there is software available to calculate infant mortality rates, you can search the Internet. To lose weight, the general rule is that you must consume fewer calories per day than your body naturally burns anyway. Either with a dietician or nutrition of these programs, you can get to certain foods or reduce the amount of your daily diet to start losing weight.
At this stage it is very important to know that you should reduce your calories-in, but you still have all the other nutrients, such as vitamins, minerals and fiber, for optimal health. If your weight loss plan includes a reduction of certain foods and / or quantity, it will be a good idea to include supplements of these vitamins and minerals for optimal nutrition.
It should be noted that carbohydrates, fats and proteins provide calories from food. So, obviously, we must reduce these nutrients in order to limit the intake of calories. When it comes to carbohydrates, you should reduce the consumption of bad carbohydrates that are high in calories and also burn faster still making you hungry.
Bad carbs are mainly derived foods and processed snacks and desserts, such as candy, cookies, chips, donuts, brownies, Danish, etc. Rather, these bad carbs should be replaced with good carbohydrates. Good sources of carbohydrates are whole grains such as rice, wheat, oats, barley, whole grain cereals, breads, fruits, vegetables, etc. Nutrition recommendation is that less than 30 percent of your calories should come from fat.
This fat intake should be low in saturated fat and include unsaturated fats such as polyunsaturated and monounsaturated fats, as they are beneficial to the heart and overall health. Good sources of these beneficial fatty acids are vegetable oils, fish oil and olive oil. As regards protein, about 40 to 50 percent of the mass of the human body is composed of proteins.
Therefore, we must be very careful when it comes to protein nutrition. We need to reduce foods that are red meat but high in protein are also high in fat. Should increase the intake of vegetable protein, such as soy, beans, legumes sources, as they are generally low in fat. Good sources of animal protein are chicken and fish as they are typically low in saturated fat and rich in unsaturated fatty acids such as omega-3 fatty acids.
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