Tips and principle you need to know and learn about preventing obesity or illness:
(Not just a DIET, there are more ways:)
Increasingly, people have realized that quick fixes don’t produce lasting results. Instead, they’re cutting back on fat, choosing more high-fiber, low calorie foods, and exercising to stay in shape. Along the way they’re learning a sensible approach to eating that they can follow not just while they’re trying to slim down – but for the rest of their lives and their principles… Most of the basic principles are listed down and you need to KNOW IT before you become obese…
1. The Right Attitude –
* Take charge of your weight. Look at weight loss as a decision-making process. Dieters who succeeded ultimately realized that nobody else could lose weight for them. They simply decided that they’d no longer be fat.
*Make a commitment. Join a group, such as Weight Watchers or Overeaters Anonymous, or sign up with an on campus support group
*Bite and write. An eating diary is the foundation of many successful programs. Immediately record ever morsel that goes into your mouth. Read your diary frequently to find out what, when , and where you eat- and why.
*Treat yourself along the way. Plan rewards- such as a visit with one of your favorite people-every time you drop 10 pounds.
*Pursue other pleasures. Develop a list of activities you enjoy that are incompatible with eating – taking a bath, talking on the phone, singing, or swimming for example….
2. EATING HABITS —
*Don’t skip meals. Meal eaters burn off 10% more calories than meal skippers, because every time they eat, their metabolic rate goes up.
*Preplan low-calorie, low-fat meals, so that moods, weekends, holidays, or schedules don’t interfere with your goals.
*Snack sensibly. Avoid high-fat snack foods. Reach for plain popcorn, rice cakes , vegetables, and fruit instead.
*Don’t starve yourself. By restricting yourself to fewer than 800-1000 calories a day, you are in effect starving Your body responds in three ways, all counterproductive to your ultimate goal: You retain water , your metabolism slows down, and your tempted to binge as soon as you start to eat.
*Eat at a moderate pace. Slow down and savor each bite. And never clean your plate; always leave at least one tiny bite.
*Watch for eating triggers. A trigger is something that makes you eat-for example, a bad day at school or an argument with a friend. Once you recognize that eating satisfies an emotional need, you can plan to meet that need with something else or in some other manner.
3.Eat the Right Stuff —
*Eat real foods. You’ll lose weight on liquid diets, but eventually you’ll have to face the real-food challenge. When you do, you may put on 5-10 pounds of water alone. Furthermore , you may feel an uncontrollable urge to eat when you go off the liquid diet, which is why weight-loss maintenance programs are so important.
*Focus on Fat. If you simply remover the fat from your diet, you’re bound to lose weight. A gram of fat has more than twice as many calories(9) as a gram of carbohydrates or protein (4). Cut down or eliminate high-fat foods completely, including nuts, whole milk, chocolate, cookies, fried foods, potato chips, French fries, and steaks. Put tempting high -calorie foods at the back of your freezer and cupboards. Don’t leave any fattening foods in sight.
*Eat heavy desserts only as a rare treat. Substituted puddings, gelatins, and fruits. Place baskets of washed, ready-to-munch fruits in the kitchen , family room or dining room.
*Use only low-calorie sweeteners and salad dressings.
*Serve at least two vegetables at each meal– preferably fresh or frozen (without a sauce). Keep bouquets of celery and carrot sticks in the refrigerator for munching.
*In seasoning foods, switch from sugar to a spice, such as cinnamon or vanilla. Gradually reduce the amount of sugar you put in custards, puddings , toppings , muffins, and cookies.
You may assume that individuals become fat because they eat much more food than others. Yet most researchers have found that obese persons consume no more or even less food than those with normal weights. The underlying cause of obesity are more complex.
(Included this information)
Developmental factors. Some obese people have a high number of fat cells, others have large fat cells, and the most severely obese have both more and larger fat cells. Where as the size of fat cell can increase tat any time in life, the number is set during childhood, possibly as the result of genetics or over feeding at a young age. Once formed, fat cells persist, so that when obese people lose weight their fat cells get smaller, not fewer.
Physical activity. Obesity tends to go with sedentary lifestyle. In underdeveloped countries in which people work a physically demanding jobs, obesity is rare. Physical activity prevents obesity by increasing caloric expenditure, decreasing food intake, and increasing metabolic rate.
Social determinants. In affluent countries, people in lower socioeconomic classes tend to be obese. For reasons unknown, those in the upper classes who can afford as much food as they want, tend to be leaner. Education may be one factor; another is that a healthy, nonfattening diet with plenty of fresh fruits and vegetables is more expensive.
Emotional influences. Obese people are neither more nor less psychologically troubled than others. Psychological problems, such as irritability, depression, and anxiety, are more likely to be the result of obesity than the cause. However, emotions do play some role in weight problems. Just as some people reach fro a drink of a drug when they’re upset, others cope by overeating.