| Conquering Obesity With
Proper Nutrition
Proper nutrition defines how you modify your eating habits in order
to conquer obesity. I hesitate to use the word ‘diet’, because
it gives the impression of seasonality. Usually, you go on
a diet for a limited time, then you go off the diet afterwards.
When you say ‘proper nutrition’ however, it implies the
good health as your objective, and the lifetime commitment that goes
with it. The following are pointers that work together to make proper
nutrition an effective agent against obesity.
Be aware of your daily caloric requirement.
A popular formula to determine your daily caloric requirement is to
multiply your weight by 15 calories per pound, if you are a moderately
active person. You may adjust this by up to 15% higher if you are more
physically active and by up to 15% lower if you tend to be more sedentary.
So a 110 lb. moderately active person would need about 1650 calories
per day to maintain that weight. Be aware that because of differences
in each person’s metabolism, formulas pertaining to caloric requirements
are only estimates, and not absolute figures.
If you are over your desired weight, use your target weight in the
formula above and compute for 10% less as your daily caloric requirement
during the weight loss stage. Thus, someone aiming for 110 lb would
need only about 1485 calories per day. When you achieve your desired
weight, re-compute your daily caloric allowance using the first formula
given.
Follow an inverted pyramid to distribute your calorie intake
during the day.
The inverted pyramid model allows you to take in calories in amounts
that you can burn more efficiently as you go through your day. Breakfast
should be your heaviest meal. You may take in as much as 40% of you
daily caloric requirement in the morning, since you’ll need the
energy to fuel your body through the rest of the day. You can then consume
about 30% of your calorie allowance at lunchtime. Use 10% of your day’s
calories as a mid-morning or mid-afternoon snack to boost your metabolism
during your longest gap between meals. That leaves the remaining 20%
of your calories for the day to be taken in at dinner. Unless your schedule
is unusual, you’ll need the least amount of calories in the evening
when since activity is at a minimum.
Eat a healthy ratio of carbohydrates, proteins and fats.
The standard ratio of daily food intake is about 60% from carbohydrates,
25% from fats and 15% from protein. These are generic estimates, so
you may want to ask your doctor for a specific ratio suitable to your
personal requirements.
Remember that carbohydrates and fats need not be ‘evil’.
Carbohydrates are essential and can be more healthful when derived from
whole grains, brown rice and unrefined sugar. Likewise, there are fats
that are actually good for you, like the Omega-3 fatty acids found in
salmon, tuna and some other fatty fishes. Choosing unsaturated fat (canola
and olive oils) over saturated fat (animal fat, lard) is another way
of getting healthy benefits from your ratio of fat intake.
What you can avoid too much of is salt. Studies have shown that salt
hinders the breakdown of body fat during weight-loss. It also retains
excess water in the body and making you feel bloated.
Eat slowly and deliberately.
The best way to control meal portions is to eat slowly. Enjoy your food
and the conversation that goes with it. It takes your brain 20 minutes
to signal that you’re full, so eating hurriedly may cause you
to consume more than you really needed. Make your meals a deliberate
activity and not a subconscious accompaniment to watching television
or reading the paper. Some mealtime distractions can make you consume
more food that you originally intended.
Drink a lot of water.
The recommended daily water intake of at least eight glasses per day
is a good gauge to start from. Actual daily requirements can vary from
person to person and may depend on body weight and physical activity.
Nevertheless it’s important to get enough water each day for good
health, especially to hydrate yourself before and after exercise. Drinking
up is also helpful in fighting obesity. Experience has shown that what
some people think of as ‘hunger pangs’ between meals turn
out to be signals of thirst satisfied by a full glass or water. Drinking
before and during your meal can help you pace yourself until you get
the signal from your brain that you’ve eaten enough.
Finish your last meal three hours before you sleep.
To make the most efficient use of your dinner calories, try to stop
eating at least three hours before your usual bedtime. The three hours
between eating and sleeping can help you utilize some of the calories
you’ve imbibed late in the day. With your body on auto-pilot while
you’re sleeping, you don’t need to store as much calories
overnight. This tactic also helps you gain a hearty appetite for a big
breakfast in the morning.
Practice moderation.
In order to maintain a sensible eating pattern for the long term, practice
moderation. Special occasions will always be there. Allow yourself treats
now and then, but plan these ahead so you can moderate the portions.
Your daily caloric allowance may be maintained from the perspective
of a sensible weekly average. This means that you can compensate for
one day of indulgence with another day or two of stricter discipline
on your food intake. With proper moderation, you can be both healthy
and happy!
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