Obesity in simple form is an excess of body fat. The body mass index (BMI) and waist circumference measures are most commonly used. The BMI is the ratio of weight in kilograms to height in meters measure. The normal BMI is between 18 and 24.9 kg/m2. Overweight is any measure between 25-29.9 kg/m2, and obesity a BMI greater than or equal to 30 kg/m2. The waist circumference should be <40cm in men and <35cm in women. Obesity is associated with the development of hypertension, stroke, blockage of the coronary arteries, diabetes, failure and heart rhythm disturbances. In young people, obesity is associated with the development of adult conditions such as hypertension, type 2 diabetes and cholesterol.

It is difficult to associate obesity a factor, as it develops a complex relationship that involves lifestyle, the environment and genetics. However, there is a causal relationship between poor nutrition and unhealthy lifestyles. The sedentary lifestyle, produced by busy lifestyles, overexposure to television, computers and video games, along with the excessive consumption of calories, breaks the balance needed to maintain a healthy weight.

Education is extremely important, particularly since early age, to establish good eating habits and healthy lifestyles.

To bring the message and awareness generation of young people about the importance of prevention, the American Heart Association created the Alliance for a Healthier Generation in conjunction with the foundation of former President William Bill Clinton.

On the Island, the association established partnership with the Government of Puerto Rico and the Puerto Rico Form.This government initiative and whose guidelines are based on those of the Heart Association, offers a real alternative for the prevention of obesity through education and offering physical activity programs, among other things.

Obesity, together with other factors such as hypertension, diabetes, hyperlipedemias and smoking is a risk factor crucial to the development of cardiovascular diseases. However, contrary to other factors, obesity (next to smoking), is the most changeable of all.

By developing or modifying good nutritional habits and increasing physical activity can have a healthier life.

1. Instead of drinking orange juice at breakfast, eat a whole orange. You’ll save about 45 calories.

2. Make your breakfast omelette with four egg whites plus 1/4 cup egg substitute. Replace regular bacon with Canadian bacon to save even more calories.

3. Switch from whole milk to nonfat or lowfat milk. Use sugar substitute instead of sugar in your morning coffee or latte.

4. At lunch, use mustard instead of mayonnaise on your sandwich to save 100 calories (per tablespoon) . Eliminate the cheese and save 100 more calories.

5. Instead of a Big Mac and large fries, go for a plain hamburger and a small french fry and save a whopping 590 calories!

6. Don’t eat potato chips at snack time. Have an apple instead for less calories plus the added benefit of more fiber.

7. Substitute diet cola or iced tea for your usual soda. You’ll save 150-200 calories per drink.

8. Eat every two to three hours with smaller portions. Don’t skip breakfast! Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.

9. Eat more healthy snacks like dried fruits and nuts, fresh fruits, cut up veggies or yogurt.

10. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs.

11. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter: replace it with nonfat sour cream on baked potatoes.

12. Instead of Caesar salad, substitute a dinner sald with nonfat salad dressing.

13. Do you love pasta? Have spaghetti with marinara sauce instead of fettuccini with Alfredo sauce. You’ll save at least 500 calories!

14. When you’re going out with friends, watch your alcohol intake. Instead of using Coke or Seven-Up with your drinks, choose tonic water or seltzer.

15. Restaurants are notorious for their huge serving sizes. Eat only half of your dinner and save the rest for lunch tomorrow. Or simply share the meal with a friend.

16. Get moving. Walk to the store instead of driving. Walking is the best exercise you can do to lose weight.

17. Get more walking time by replacing coffee breaks with exercise breaks. Also use half of your lunch break to take a brisk walk with a co-worker.

18. Swim, swim, swim. By swimming for just an hour you can burn 500 calories. You’ll also end up with a firmer, more toned body.

You don’t have to go on a strict diet to lose weight. Change to more sensible eating habits and start moving your body by walking, swimming or bicycle riding. You’ll be rewarded by good health and a fit body.

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]]> http://ageview.com/18-ways-to-lose-weight-without-going-on-a-diet/feed 0 http://ageview.com/how-to-eat-between-meals-and-still-lose-weight http://ageview.com/how-to-eat-between-meals-and-still-lose-weight#comments Sun, 03 Apr 2011 07:48:31 +0000 ageview http://ageview.com/?p=322 Unlike other, more restrictive diet plans, snacking is a perfectly acceptable part of a low carbohydrate diet—provided your snacks are all found on the low carb list.

Snacking is not only okay, it’s also beneficial in many ways. Eating small amounts over the course of a day has been shown to speed up the body’s metabolism, burning fat more quickly and efficiently. Also, snacking helps prevent hunger pains, which can drive even the most disciplined dieter to cheat or overeat at the next meal. Without using snacks as a safety net, dieters will be more tempted to pick at restricted foods and just about anything else that comes their way.

That said, snacking—like everything else—should be done in moderation. Just because a food is found on the low carb list does not mean it is okay to eat as much of it as you want. Consult your low carb list to see how many carbohydrates are in a serving of the food(s) you wish to have as a snack, and be sure that the total amount of carbohydrates fits within your daily allowance. A food makes it onto the low carb list because one serving is low carb, not an unlimited amount.

There are plenty of foods on the low carb list that make good snack choices. All meats and cheeses have virtually no carbohydrates, so they are acceptable selections even in large amounts. Try a cold cut platter and/or an assortment of cheese cubes to sample from throughout the day. And who says a leg of lamb or some buffalo wings aren’t great for snacking? Melt some cheese over a drumstick, serve up bacon and sausage, or make meatballs. Don’t forget eggs—hard-boiled, scrambled, over-easy, egg salad, the choices are limitless!

Other good snack items from the low carb list with almost no carbohydrates include lettuce, alfalfa sprouts, celery, and cucumbers. Combine these with other foods from different categories of the low carb list to make a delicious salad. For example, throw in some cheddar cheese cubes with some nuts (be sure to check the low carb list to determine which nuts have less carbs) and top with olive oil. Or enjoy a chicken Caesar salad.

Choices from the low carb list that are good snack foods, but in moderation, include many vegetables. Avoid potatoes, squash, and carrots, as these are high in carbohydrates. However, a veggie platter with broccoli, spinach, tomatoes, mushrooms, peas, and string beans, either or cooked or raw, topped with real butter can make a filling treat. Most beans make a delicious and easy snack, and go well with veggies, like celery bits. Or, try making chicken or tomato soup, or beef stew, for a filling afternoon.

With the right recipe, almost any food can qualify for the low carb list! Search online for low carb recipes for muffins, breads, and even gooey desserts. Once you’ve tried a few successful recipes, experiment and see what new low carb foods you can create.

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]]> http://ageview.com/how-to-eat-between-meals-and-still-lose-weight/feed 0 http://ageview.com/tips-for-realistically-losing-weight http://ageview.com/tips-for-realistically-losing-weight#comments Thu, 03 Mar 2011 07:39:46 +0000 ageview http://ageview.com/?p=315 Obesity is a life threatening condition and is spreading at an alarming rate throughout Western society. It is particularly prevalent in the USA. However there are some steps you can take to reduce your weight and improve your health and lifestyle.

Reducing calorie intake:

What are calories? A calorie is a unit used to measure energy. It is required by most governments to print the calorie value of foods on the nutrition label of all foods that are sold to consumers. Because if this it is easier to calculate your calorie intake. Reducing calories means not just cutting food intake but being careful of the actual caloric value of the foods you are eating.

Reduction but not eliminating fats and oils: fat and oil is necessary for the body but we often eat foods which are too high in fats thus taking in more fat and oil than we need to. When you cut down fat and oil you will reduce calories and definitely manage to lose those pounds.

Decrease but do not eliminate carbohydrates: Carbohydrates are necessary to the body but we often eat too much of this class of food resulting in the body storing these foods as fat. When you cut down carbohydrates you will reduce your weight.

Increase your protein levels: It is often good to eat foods that are high in proteins as they are not as fattening as other foods. High protein foods are good to eat when you are reducing weight to prevent any muscle loss occurring as you shed those pounds.

Eat more fruits and vegetables: These are good for providing nutrients to the body and are low in calories. They are a good alternative to “junk food” snacks. They will also increase fiber in your diet.

Reduction in sugar and sodium. Sugar is readily broken dawn by the body into energy and excess stored as fat making it a fattening food. Sodium eaten in excess can contribute to water retention by the body and prevent weight loss.

Increasing fiber in your diet: this will help you to curb hunger pangs as fiber rich foods will help you feel full as they take longer to digest. Your digestive system will work better with an increase in fiber.Whole grain foods, unrefined foods, fruits and vegetables will give you more fiber.

Increase your fluid intake: Drink more pure water especially. This will help to improve your health and fill you up.

Increase exercise: Regular exercise will help you reduce weight and build muscle instead of storing fat. You can either work out for about 20 minutes 3 times a week or take a brisk daily walk.

When you use these steps you will reduce your weight. You will not achieve a super figure in one day but when you keep up a healthy diet you will lose weight steadily. Maintaining a healthy diet with regular exercise will ensure that you not only reduce but will keep the weight off. You will feel healthier and have more energy to do the things you really want to do in life.

Take a Multi-Vitamin
Taking a multi-vitamin is very important because it helps you to get the proper nutrients. When your body is lacking nutrients you will feel tired and lack energy. This also leads to sickness.

Do Not Eat Past 7 PM
This gives your body a chance to process food and burn fat. When you sleep your metabolism slows down so if you go to sleep after you eat your body will not burn off as many calories.

Get a Weight Loss Buddy
A weight loss buddy will keep you motivated to continue your weight loss plan even when times get tough. There are even online communities that you can tap into that will help you stay on track.

Exercise Self Control and Discipline
The most important weight loss tip is to have the right attitude towards losing weight. Losing weight does not happen overnight and it does not happen without effort. Make a commitment today to stick to your plan.

Eat Small Meals
It’s really important to not allow yourself to get hungry. If you wait to eat when you are really hungry, you will end up over eating. The solution or *secret* is to eat healthy fruits, vegetables, proteins, and fiber through out the day.

Don’t Skip Meals
This is similar to the first weight loss tip. If you are busy make sure to have on the go food like protein bars or low calorie snacks. You can through your body off track if you skip meals. Make sure to do everything in your power to prepare so that you do not go too much longer than three hours between meals.

Get Active
The absolute best way to lose weight quickly is to get active. Try hard to fit in a cardio workout three to five times a week. If you do not have time to go to the gym, then put on a workout DVD, Fit TV, or make up your own routine. The point is to get your heart rate up for 15-20 minutes. This boost in your heart rate will help you burn more calories. You’ll notice that you will lose weight quicker too.

Cut Out Sugar
Sugar is necessary for a healthy body; however, most people get way too much sugar. The sugars that should be consumed are in nutrient rich whole grains, cereals, fruits, and vegetables. Table sugar and the sugar that is in candy and chocolates are the types of sugar that do not provide any nutrients and should be a limited part of your diet.

Drink Lots Of Water
The main component of our body is water. Our bodies need water to function properly. If you are trying to lose weight it is a good idea to replace sodas and juices with water. In one bottle of juice you can easily consume 200-300 calories and 16-20 grams of sugar. Water is your best bet because it has zero calories, no sugar, and is readily available (free even).

If you follow these weight loss tips you will notice that it becomes easier and easier to lose weight and keep it off!

It takes approximately 3600 calories to burn one pound of fat. Depending on how fast you run, you can easily lose 10-12 pounds in one week. This is based on running three to six miles every day. For some, that’s a cinch. But, for others that can be tough. So let’s look at how to do this effectively.

Mindset
Running requires a commitment. This is not something you can do for two days and then stop if you want to lose weight and keep it off. Some people love to run because it clears their mind and makes them feel good. Others can’t stand to run – not even if their live depended on it! Knowing which type of person you are will help you determine whether running for weight loss is the right choice for you.

Proper Nutrition and Hydration
Running requires that you get the proper hydration and eat the right foods before and after a run. A runner’s diet is a little different than a non-runner’s diet. A runner’s diet includes more carbohydrates (of course, the good carbs) than that of a regular weight loss diet, proteins, and fat. Also, it is important to make sure you take a vitamins and mineral supplement.

Consistency
You build endurance through consistency. Running every day should be your goal if you want to lose weight quickly. You are building up your stamina every time you run. This means you will be able to run faster and longer over time.

Continuance
Running is also great for weight management. Once you get down to the size and weight you want to be, you can switch up your running routine. The important part is to continue running.

Here is a basic running for weight loss daily plan. Feel free to change it around to suit you.

Day 1: 3 Mile Easy Run
Day 2: 4-6 Mile Run (do intense for 5 minutes with 3 minute recovery)
Day 3: 3 Mile Ease Run
Day 4: 4-6 Mile Run
Day 5: 3 Mile Tempo Run (intense then heart rate down and then up again)
Day 6: 6 Mile Run
Day 7: 3 Mile Easy Run

You can really lose weight and keep it off by running and maintaining a proper diet. Make a commitment and you will succeed! Make sure to visit our recommended healthy weight loss programs and diet pills.

When it comes to determining if weight loss surgery is right for you, there are a number of factors that you will need to take into consideration. One of those factors is your current weight. Most of the time, you will find that weight loss surgeons require their patients to be at least eighty pounds overweight. If you are not as overweight as recommend, you may not even be able to undergo a weight loss surgery. If that is the case, you should keep in mind that there are a number of different weight loss approaches that you can take.

Speaking of alternative weight loss methods, have you tried any other approaches? Many individuals are able to successfully lose weight with healthy eating, exercise, and weight loss products, like diet pills. While there are some individuals who opt for weight loss surgery right away, there are others who only use it as a last resort. Although weight loss surgery, like gastric bypass surgery or lap-band surgery, is more than worth it, you may be able to lose your excess weight without having to spend a large amount of money doing so.

Another factor that you should take into consideration, when determining if weight loss surgery is right for you, is your health. If you are overweight, have you been noticing any other health problems or has your doctor outlined the importance of losing weight for your health? If this has happened, you may not have a choice when it comes to undergoing weight loss surgery. For some individuals, weight loss surgery is, literally, lifesaving.

As it was previously mentioned, two popular weight loss surgeries include gastric bypass surgery and lap-band surgery. While there additional weight loss surgeries that you can undergo, these two are the most popular ones. The surgery that you would like to undergo is also important when determining whether or not weight loss surgery is your best option. For instance, gastric bypass surgery requires the stapling of the stomach, whereas lap-band surgery involves an adjustable or removable band. When deciding which weight loss surgery you should undergo, your decision will need to be made in conjunction with a healthcare professional.

When examining weight loss surgeries, you will find that most surgeries reduce the stomach pouch size. For that reason, your ability to follow all instructions given to you is important. After undergoing a weight loss surgery, like lap-band surgery or gastric bypass surgery, your healthcare professional will likely request that you develop yourself an exercise plan, as well as eat healthy. It is important that you follow all advice given to you. With weight loss surgeries that involve the reduction of the stomach pouch, an over consumption of food can be harmful to your weight loss, as well as dangerous to your health.

The above mentioned factors are factors that may help you determine whether or not weight loss surgery is right for you. As a reminder, it is important to remember that weight loss surgery is not your only option, when looking to lose weight, but it is a method that you should explore.