Thursday, March 6, 2008

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OBESITY
EAT MODERATE AMOUNTS OF
· Complex carbohydrates, such as pasta, potatoes, rice, legumes, and whole-grain products, for energy, vitamins, and fiber.
· Fresh vegetables and fruits for vitamins and minerals.
· Fish, skinless poultry, and lean meat for high-quality protein and minerals
· Low-fat dairy products for vitamins and calcium.

AVOID
· High-calorie items, such as candy, pastries, fatty meats, alcohol and potato chips.



Being overweight is the most common nutrition-related health problem affecting more than 60 percent of all adults. Of these, more than 20 percent are considered obese and are consequently at increased risk for an early death.

Many experts believe that it is not just the amount of fat but also its distribution that is a key factor in the risk to health. For example, excess abdominal fat has been linked to more serious health problems, including heart disease, stroke, and type 2 diabetes, than has fat in the hips and thighs. The reason is that the liver converts more of the abdominal fat into forms that circulate in the bloodstream.

Few people are truly “fat and happy”; obesity can have devastating effects on health. Because slimness in highly valued in our culture, people who are overweight often have a poor self-image and are subjected to discrimination.

Obesity can also cause such physical problems as shortness of breath, skin chafing, and difficulty moving around, making it hard to enjoy a normal life. Obese people have an increased risk of coronary heart disease, high blood pressure, stroke, diabetes, and certain types of cancer. Stroke, diabetes, and certain types of cancer. Other health consequences include damage to the weight-bearing joints. This leads to osteoarthritis and disability, which perpetuate the vicious circle by restricting movement, leading to further weight gain.
Obesity is frustrating and often difficult to overcome. Newspaper and magazine articles and advertisement attest to the constant demand for safe, sure, and rapid weight loss.

CAUSES OF OBESITY
If we eat more than we need, the surplus food is converted into, and stored as, fat. For reasons that are not understood, but my have a genetic basis, some people gain weight more readily than others. In fact, researchers have discovered a gene that appears to promote obesity.

INVARIABLEY, EATING TOO MUCH FOOD AND EXERCISING TOO LITTLE ARE THE KEY FACTORS
One theory holds that each person has a biological set point for his or her “ideal” weight and that body adjusts its metabolism to maintain this set point whenever the person eats more or less than is expended. This set-point theory may be valid; never the less, research shows that we can reset our set point through gradual weight loss and increased phywical activity.

SET A GOOD EXAMPLE
While obesity often seems to run in families, the truth may e that parents who overeat encourage overeating in their children. It is true that fat cells are laid down in childhood and remain for a lifetime. They may grow larger or smaller to accommodate fat stores, but the number remains the same.

Because metabolism slows with age, some put on weight as they approach middle age. Older people also may be less active; in either case, calorie needs decline with age, and a person’s food intake should be scaled back accordingly.

CONTROLLING OBESITY
The biggest challenge is not losing weight but keeping if off. The only successful route to permanent weight loss is a combination of exercise and diet. However, anyone who is 20 percent or more above their ideal who is 20 percent or more above their ideal weight should see a doctor before embarking on any exercise program or restrictive diet.

Very low calorie diet of fad diets tend to lead to the yo-yo phenomenon, in which people lose weight, then quickly regain all they’ve lost and more. The additional weight is often even harder to shed.

LIMITS CALORIES
Since the aim is to find a diet you can live with in order to keep weight off permanently, it’s better to shed weight gradually by eating moderate amounts of lean meat and other high-protein foods, pasta and other starchy foods, and ample vegetables and fruits, Skim milk and low-fat dairy products supply calcium and other nutrients.

WATCH EMPTY CALORIES
No foods need to be totally forbidden, but empty calories in alcohol, sugary desserts, and high-fat, high-salt snack foods should be avoided. Weight loss is its own reward. As weight is shed, the urge to lose more will grow and the desire for fatty, sugary foods will fade. A dietitian can help get you started on a sensible weight-loss diet and monitor your progress as you gain control of your weight.

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