The obesity epidemic in the country is literally climbing, its linked to economic woes, a very poor diet of junk food, irregualr physical inactivity, stress, steroids, depression, lifestyle changes, overeating or because fried chicken is without a doubt our personal emotional savior If we keep this problem up, obesity will increase the risk of getting diabetes, high blood pressure, artery clogging cholesterol, cancer, heart attacks and even severe arthritis.
It can cause daily life to be unbearable leading to excessive breathing problems, sleeping difficulties, trouble walking and nol able to bend over to pick up the simplest things. First, what needs to be done is a makeover on our whole mindset, attitude and eating habits when it comes to food. To erase obesity, start off by inviting more fruits and vegetables to the table and refrigerator. Plus, recruiting lots of water down into our system on an everyday basis. Breakfast should consist of oatmeal( rolled oats or quick cooking oats) add sliced apples, dates, raisins, molasses, walnuts, cinnamon, nutmeg or add some other dried and fresh fruit of your choice. Cereals loaded with vitamins, whole grains, oats and fiber. Examples, raisin bran, cheerios, kashi, etc. Make whole wheat toast, english muffins, a lighter version bagel and spread on it tablespoons of either jam, peanut butter or nutella served along with turkey sausage or canadian bacon.
An egg white omellette is another alternative, some suggestions; add green or red peppers, zucchini, cubed ham, onions and low fat part skim cheese. Lunch could include; a salad of mixed greens. In addition to that, try shredded carrots, cucumbers, snap peas, celery, broccolli, tomatoes, etc. Be sure to use light or reduced fat dressings, ideal choices would be different vinagerettes, olive oil, and herbs. Better yet make your own from scratch. Lean turkey burgers and on the side sweet potato fries. Tuna salad using light mayonnaise, sardines on whole wheat low sodium crackers. Dinner might consist of salmon, skinless chicken, whole wheat spaghetti and or pasta, a veggie medley soup, brown rice, stir fry, halibut, frozen or fresh vegetables. Plus, you can still enjoy snacks without all the heavy sodium and sugars. For example, bananas swirled in honey and a little bit of melted chocolate, lemon and berry sauce over an angel food cake, graham crackers dipped in low fat vanilla or greek yogurt, portion sized baked chips and air popped popcorn without butter.
Don’t forget that regular exercise plays a huge rolde and is extremely critical to our overall well being. Aerobic exercises, swimming, sports routines, dancing, walking, jogging, jumping rope, etc can definitely help burn calories especially in problem areas, like the mid section, if we stay committed to accomplishing our goal. Exercising has many benefits as well, it will decrease high blood pressure and cancer in half. Boost confident levels, strengthen bones, get diabetes under control and possibly make insulin become nonexistent. Losing weight is by far no easy task. Its not about slighting common sense, being bone thin, skinny, becoming drastically anorexic nor bulimic either, but mainly fit and healthy at an appropriate weight.
Their is no quick overnight fix for weight loss, so avoid crash and fad diets for instant fast results. Of course, when done this way, you will start to look sickly and depleted. Also, damage and weaken your heart. Even though the wieght melts away, the sooner it returns. Remember, that drinking skim milk is better. Edy’s ice cream light churned 1/2 the fat, sherbert and sorbet are excellent choices. you can still eat your favorite foods, but only in moderation. Strong motivation is key to weight loss success. We should never choose to lose weight to please others, do it for self only. For more information about obesity, food guidance, and help in identifying heart healthy foods, visit americanheart,org, heart check mark.org and mypyramid.gov.