EATING FOR WEIGHT CONTROL Slim girls If A person is overweight it becomes essential for him/her to lose weight in order to remain healthy a...
EATING FOR WEIGHT CONTROL
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| Slim girls |
If A person is overweight it becomes essential for him/her to lose weight in order to remain healthy and reduce chances of diseases like heart diseases, high blood pressure. To maintain quickly often result in loss of water and proteins from the body. This is not a good way to a desirable body weight, one has to change his/her eating habits. Attempts to lose weight reduce weight as once such practices are stopped the body regains the lost body weight.
The following steps can help in controlling and maintaining body weight:
1. Reduce the calorie content of diet.
2. Reduce the intake of fat and cholesterol enhancing foods.
3. Stay away from fried food as they are rich in calories.
4. Avoid taking foods that contain too much sugar, specially refined sugar.
5. Develop a habit of drinking a glass of water before meals. This will make stomach feel full and thus, you will eat less.
6. Increase the amount of cereals, fruits and vegetables in your diet.
7. Avoid snacks, including chocolates cookies, chips and nuts.
8 Be determined not to overeat even if the food is delicious.
A Healthy Weight
The ideal height and body weight chart is given below
Dieting
Dieting means to control body weight by eating less quantity of food. Individuals, especially young people want to look slim and fit. In spite of this, the number of obese people is increasing day-by-day. In fact, obesity is one of the major health problems of modern times. The major factors responsible for this problem are improper eating habits and lack of exercise. People living in the hills are rarely obese because they have to walk long distances and climb hills.
Due to the problem of obesity a new industry has become popular, i.e. the slimming centres. In order to make money, such centres give attractive offers on weight control and slimming. They charge huge amounts from their clients with the assurance that they would lose weight and become slim. Such slimming centres put their clients on strict dieting schedules and sometimes also prescribe medicines. An example of such a crash diet schedule is eating chana daal, taking vegetable soups and drinking fruit juice or butter milk the whole day. They advise them to carry on this schedule for a few days. Sometimes, they also advise oil massage programmes. Such diet programmes result in losing some overall weight. However, it has been observed that once the individuals stop following such diet schedules, they regain the lost weight within a few days. Such programmes are difficult to maintain and are harmful for an individual physically and mentally. The programmes which focus only on weight loss are a failure.
How to maintain healthy body weight:
Nowadays maintaining healthy body weight has become a challenge. We should know what is our healthy body weight range. By calculating our Body Mass Index we come to know our range of body weight. Mainly there are two methods of maintain healthy weight.
(i) Controlling intake of diet
(ii) Taking part in physical activities regularly. We should take our required calories from natural foods like fruits and home made foods. It is necessary to consume required calories from food. Eating too much or too little is not good for our body. 'Overeating eats the man ultimately' is an old saying. Salad and raw food should be added in our meals. Even intake of 50-100 calories per meal will increase our body weight.
Taking part in physical activities regularly in another method of maintaining healthy body weight. Best method of taking part in physical activities is to work in a grow under expert advice
Yoga is another method of maintaining healthy body weight. Recommended yogasana should be performed regularly.we should eat moderation at every meal as per our need. Skipping meal or having too much meal after a long time, both the conditions are bad.
Lastly is adequate sleep. One should sleep for 6-7 hours daily. Lack of adequate sleep are bad can be one cause of obesity.
The Pitfalls of Dieting
As it has been mentioned above, dieting has harmful effects on our body. It is harmful not only physically but also mentally. Some harmful effects of dieting are:
1. Dieting deprives an individual of vital nutrients that are essential for the body
2. Muscles become weak and lose muscle tone.
3. Bone density decreases and this reduces joints and bone health.
4. Not eating for long hours reduces blood-glucose levels.
5. Sometimes, headaches are induced due to not eating enough or starving for a long time.
6. Crash dieting takes the biggest troll on the water reserve in our body. Loss of water impairs (checks, reduces) circulation and therefore, overworks the heart and the kidneys
7. Dieting leaves stretch marks on the body especially, in the thighs and belly.
8. At the end of the dieting programme, the metabolic rate of the body becomes lower than that before the programme.
As a matter of fact, all extreme diet plans are useless. Therefore, we should not follow diet plans which deprive us of essential nutrients. Eating only right food at the right time and exercise can help in checking obesity or being overweight. Our body is designed for continuous activity and therefore, leading a sedentary life is bad for our health
Food Intolerance
Food intolerance or food insensitivity is the inability of a person to consume food obtained from plant or animal origin without some adverse effects. In simple words, food intolerance refers to inability to digest a particular kind of food. This intolerance is often due to reaction to some chemical components of diet. Such chemicals are present in a wide variety of food, both of animal and plant origin. Sometimes food additives intolerance. The influence of such materials is not the same as the influence of naturally occurring chemicals. Both natural and artificial ingredients, may cause adverse reactions in sensitive people, if consumed in large quantity for example, if beetroot is eaten in excess amount, fibres and chemical components present in it may cause food intolerance.
Some of the naturally occurring food chemicals that are capable of causing intolerance and reactions are:
1. Salicylates: These are salts of salicylic acid and present in many food items including fruits like apples, citrus fruits, cherries and strawberries, juices, vegetables, spices,
2. Amine: This is an organic compound containing nitrogen.
3. Benzoates: These are derived from benzoic acid and are used as preservatives in foods.
4. Nitrate ions: The chemical formula of nitrate ions is NOg. These are soluble in water. Excess amount of nitrate in food causes food intolerance.
5. Sulphites: These food preservatives are present in pizza, wine and bear. Sulphites can cause health related problems in Asthma patients. Excessive intake may cause.
6. Antioxidants: Vitamins A, C and E fall in this category. Excessive use of antioxidants food intolerance causes food intolerance.
7. Digestive enzymes: A deficiency in digestive enzymes (soluble organic catalysts) can also cause some type of food intolerance. For example, lactose (milk, sugar) intolerance is a result of the body not producing sufficient lactose to digest the lactose in milk. Another food intolerance called carbohydrate intolerance is caused by enzyme deficiency.
Symptoms of Food Intolerance
Some common symptoms of food intolerance are:
1. Gas cramps or Bloating
2. Headache
4. Heart-burn
5. Diarrhoea
3. Stomach pain
6. Vomiting
Food Allergy
Food intolerance and food allergy may have some common symptoms but food allergy can be more serious.
Food allergy is the response of the immune system of the body to a food item or substance, to which the immune system of the body is hypersensitive. It is generally manifested in the form of skin reactions but can also cause:
(A) shortness of breath
(B) chest pains
(C) sudden drop in blood pressure
Food Myths
Food myth are stories from past time which many people believe but doesn't have scientific base.
There are many myths related to food. Some of them are:
1. Eating eggs raises the cholesterol levels and it is therefore, bad for the heart. (One egg a day is not harmful )
2. Carbohydrates cause obesity. In fact, excess amount of carbohydrates in diet cause obesity.
3. A raw food diet provides enzymes that are essential for digestion.
4. You crave or desire certain food because you are deficient in one of the nutrients that the food items provide.
5. Heating or making food in microwave destroys its nutrients.
6. Radiations from microwave create dangerous compounds in your food
7. Eating something throughout the day keeps the metabolism working and helps in controlling weight
8. Added sugar is always bad for an individual.
9. All saturated fats raise blood cholesterol.
10. Adding salt in a food means adding sodium to the food.
11. Fried foods are always too fatty.
12. Grapefruit and cabbage soup can burn fat and make one lose weight.
13. Processed foods have no place in a healthy diet.
14. Pasteurisation destroys vitamins and minerals in milk.
15. A person needs vitamin and mineral supplements to be healthy.
16. Drinking tea causes dehydration.
17. It is important to fast periodically to cleanse toxins from your body.
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