Obesity 101 – The Reasons Behind

The causes of weight problems that health specialists present are often overwhelming to the consumer, and with more reports published every now and then, it makes things more complicated.

HOWEVER, it’s important for you to establish an awareness of the associated causes, as it will motivate you to be more attentive to your individual well-being.

 

 

We try to keep it simple:

 Things You’re Putting (or Not) Into Your Mouth

 

  • Too much fat, sugar, starch, or other carbohydrates (while they are the source of energy, your body will convert the excessive amount to fat)

 

  • Too much of pre-processed products (no-cook or easy-to-cook) that frequently have more fat or sugar for preservation purpose (sweet beverages, soda, cakes, ice-cream, junk food and tetra/foil-packed treats).Processed with VSCOcam with e5 preset

 

  • Too much food entirely, including proteins that could be transformed to fat if over-consumed.

 

  • Irregular eating habits (eating much at one time, too little at another time; long span between meals).

 

  • Too much sugar sometimes, and too little during other times (causes “hunger” physiology making you deposit more fats in your body).

 

  • Too much alcoholic drinks (they contain high calories).

 

  • Lack of minerals and vitamins, and a generally unhealthy diet plan reducing the body’s ability to burn fat.

 

In a nutshell, too much calories than what your body requires. Therefore, eat proportionally – more meals in a day, less amount in a meal.

 

 

 

Other than that, there are other causes, such as medical conditions that you should seek professional help:

 

  • Hypothyroidism (underactive thyroid) – Lowering food metabolic rate, cravings loss and modest weight gain in which protein deposits in the body cause fat build-up and fluid retention.

 

  • Essential fatty acid or “good” fats (flaxseed oil) deficiency – Hindering your body’s ability to maintain metabolic rate as well as causing yearnings for fatty foods.

 

 

  • Food sensitivity – Occurring hours after meal as bloating and swelling. It is caused by fermentation of foods (specifically carbohydrates) in the bowels, swelling and the release of specific hormones that increases fluid retention and weight gain.

 

  • Cushing’s syndrome – Producing excess cortisol hormone and resulting in rounded ‘moon face’ and ‘buffalo bulge’.

 

  • Use of particular prescription drugs like steroids, non-steroidal anti-inflammatory drugs (NSAIDs), antidepressants, diabetic medications, hormone replacement treatment and contraceptive pills including oestrogen – Causing fluid retention and increased appetite.

 

  • Kidney, heart or liver disease – Triggering fluid retention and weight gain.

 

  • Organ enlargement, such as from an ovarian cyst, and blockage of lymph fluid.

 

  • Blood sugar imbalance due to rapid variations in blood sugar levels -The need for insulin to keep sugar away and lower the sugar level, resulting in food cravings for more sugary foods.

 

  • Emotional eating (BED/ binge-eating-disorder) – In response to stress or depression impacting eating habits.

 

The Idea of Letting Your Kids Have Their Breakfast…

A great deal of research studies have actually revealed that children who eat breakfast perform much better in school and have a much healthier diet. Having breakfast will help promote the proper growth and enhances school performance as well.

Breakfast has often become a victim of the morning time crunch. Despite the fact that you might be tempted to avoid breakfast, you can simplify your early morning routine with these 8 suggestions:

1. Finish revision and pack school bags during the night.

2. Choose what your children will certainly wear to school before you go to sleep and look for those lost shoes.

3. Wake up 15 minutes earlier.

4. Give up video game and early morning television.

5. Have healthy foods on hand. You ought to also shop for breakfast choices with your kids and consider their personal preferences.

6. Set the cereal out the previous night. For younger kids, fill a zippered plastic bag with their portion, then add the milk in the early morning.

7. Teach your kids to utilize the microwave, as most breakfast foods can be prepared in less than 5 minutes.

8. Let your kids eat on the way to school.

There are a number of foods that you can have for breakfast, even leftovers from dinner if they suffice – bagels, pizza with fruit juice, pretzels, or the regular bacon and eggs. The majority of foods are a snap to prepare, and won’t take up too much of your time.

https://youtube.com/watch?v=-i2hNmpKnEk%3Frel%3D0

The next time you are in a rush in the morning, remember that you are most likely about to miss the most important meal of the day. You’ll find that you have plenty of time for breakfast if you follow the tips above.

How To Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount per serving.
However, understanding and reading these food labels can be very perplexing.

A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

Photo by Ambro - freedigitalphotos.net
Photo by Ambro – freedigitalphotos.net

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the daily value that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the daily value for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that he actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

How These 7 Celebrities Maintain Their Figures

Photo by marcolm - freedigitalphotos.net
Photo by marcolm – freedigitalphotos.net

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

 

 1. Jennifer Aniston

The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

 

2. Kate Hudson

The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film.

From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts.

After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

 3. Oprah Winfrey

As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences.

Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan.

Oprah works out five days a week, spending 30 minutes on the treadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow

A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour.

She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna

The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer

The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

 

7. Christie Brinkley

Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

The “Why” and “How” of Living A Healthy Life

Excercise
Runners on Brooklyn Bridge

Being active makes a person healthy and strong. It is not just for people who have a weight problem but for everyone who likes to stay fit.

There is a lot a person can do such jog or walk every morning, play basketball or any other sport with friends but if a person wants to have muscles and look lean, then one can sign up and workout in a gym.

People workout for 3 reasons:

The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym.

The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.

The third is just for fun and to keep that person in shape.

The exercise:

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and gain or lose weight.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Here are some benefits of exercising;

1. It is the easiest way to maintain and improve ones health from a variety of diseases and premature death.

2. Studies have shown that it makes a person feels happier and increases ones self esteem preventing one from falling into depression or anxiety.

3. An active lifestyle makes a person live longer than a person who doesn’t

Working out for someone who has not done it before should be done gradually. Endurance will not be built in a day and doing it repeatedly will surely be beneficial to the person.

It is advisable to workout regularly with a reasonable diet.

The diet:

A person can consult with a dietitian or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

Afterwards, this is thoroughly discussed and recommended to the person which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.

The habit:

Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.