5 Healthy Weight Loss Tips

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 08-11-2012-05-2008

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It often seems as though you can’t turn around without seeing new diet pill of magic weight loss formula that promises to make it easier than ever to lose weight. No matter what their wild claims may suggest, it is possible (not to mention practical) to shed those excess pounds with a common sense approach. Every weight loss program covers at least a few of the basics. The only difference is in how they package those basics. Here are five basic steps to help you lose weight quickly and easily.

1. Calories Count – This is a critical part of any weight loss program. The only way to lose weight is to burn more calories than you take in. Furthermore, you can potentially consume more calories in five minutes than you can burn off in the same amount of time. A simple formula to remember is that 3,500 calories equals one pound. That means if you can reduce how many calories you take in by 500 per day, you will lose one pound per week. By keeping track of your calories you will be more aware of how much you are eating, and be able to control your intake more easily.

2. Portion Control – While counting calories has its benefits, there are times when it simply isn’t practical. But that should never be an excuse to pig out and put your weight loss plan on hold. So, what should you do? The answer is to take smaller helpings of food. Slow down, and your brain will get the signal you are full, so you won’t ever feel like you’re depriving yourself. And no matter how you were brought up, it’s okay to leave some food on your plate.

3. Eat Healthy Foods – Counting calories and watching portions are only part of the bigger picture. to lose weight, you need to choose foods that are healthier for you. As long as you are limiting your calories, it’s smart to make sure those calories are of a higher quality. Junk food that’s laden with fat and sugar are empty calories, they don’t offer any nutrition. Your best bet is to stick to fresh fruits and vegetables, whole grains, lean protein, low fat dairy and healthy fats (in moderation).

4. Stay Hydrated – Even though recent studies show that drinking eight glasses of water a day doesn’t help you lose weight, you still need to drink plenty of water. There are other beverages you can drink, but water is the best choice; it has no calories, is necessary to good health, and helps to flush out your system.

5. Maintain Good Health – Most people try to lose weight to get healthy, but you also need to stay healthy as you are losing weight. We sometimes have a tendency to overdo things. You could lose weight quicker if you are obsessed with it, but then other aspects of your health will suffer. The best way to go about weight loss is to do so with a balanced approach.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Video: 5 Healthy Weight Loss Tips

Weight Loss Surgery Diet – Tips For Staying Comfortable

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 03-11-2012-05-2008

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There are many different weight loss surgery procedures but the weight loss surgery diet does not vary too much. High protein is essential to promoting healing and stimulate weight loss. But right at first the weight loss surgery patient needs to take it slowly when reintroducing foods to the digestive system.

After each procedure the pouch left by the surgery is only big enough to hold about an ounce of food. The weight loss surgery diet for the first few days following the surgery is high protein liquids only.

If all goes well, the patient can then graduate to puree or baby food consistency foods, all high protein as well. Baby food is a really good choice by the way. It is inexpensive and you can add some high protein powder to it if the protein amounts are inadequate.

When introducing more solid foods back in to your digestive system, you will be told to learn to chew your food well to avoid discomfort that can become extreme if you do not. Of course if you forget and do not chew your food well, you will only do it once. The discomfort you will feel will be very memorable and you will not forget again.

If you have already had your weight loss surgery you already know the “four rules” you need to follow regarding your follow up diet. The most important of the Four Rules is protein first. Which means that of all the nutrients taken in, patients should eat protein first, then carbohydrates, then fat.

The formula for computing how much protein you should be consuming in one day after your weight loss surgical procedure is 0.68g X your body weight in pounds = grams of protein per day. On average, protein consumption should be any were from 60g to 105g per day. Of course this is based only on a 1,200 calorie a day diet and varies on the patient and the nutritionist who is handling their case.

Some rich sources of protein you can choose from are fish, shellfish, chicken or turkey, meat and eggs. Consumption of nuts and legumes are discouraged, especially at first because they contain more fat than animal based proteins and because they are high in fiber, they are more difficult to digest.

Any foods that cause gas like fresh vegetables such as broccoli, cucumbers, green peppers, and cabbage should be avoided at all costs.

A high protein diet promotes fat loss because it takes more energy to digest protein than the amount of energy it contains so your body has to find other energy sources, like your fat stores, to completely digest the protein you ingest. So it would stand to reason that a high protein diet will trigger body fat mobilization.

Protein is important for growth and development of healthy muscle, skin, hair, nails and blood production. Protein intake is also essential for the healing process and a few extra grams of protein a day couldn’t hurt as part of a healthy weight loss surgery diet.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Diabetic Weight Loss Diet – Healthy Foods Benefit You

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 30-10-2012-05-2008

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If you are diabetic and overweight, you need a good diabetic weight loss diet to not only control your weight but also deal with levelling off your blood sugar. Keeping your weight and blood sugar under control is imperative to reducing the likelihood you will suffer the very serious complications that are known to be associated with diabetes.

Obviously the key to losing weight is to choose healthy foods to eat. Foods that also help control insulin production and release are a plus, too. Learning to eat a balanced diet for some can be a little tricky. An important part of keeping you blood sugar levels under control is learning to balance protein, fats, and carbohydrates of every meal you eat.

Keeping carbohydrates under control is key because some carbohydrates convert almost immediately into simple sugars and cause the pancreas to dump insulin into your system to counteract the meteoric rise in blood sugar. If this is not brought under control, you will find yourself with more problems than just diabetes.

Who knows, maybe if you lose the weight you will not have to prick your finger all the time and inject all of that insulin into your body every day. Maybe your diabetes will even disappear if you become fit and healthy.

Nutritionists and doctors have changed their thinking that all diabetics are the same and all can follow the same general diet. They can’t. A good diabetic weight loss diet today is tailored to the specific patient and promotes optimum nutrition for optimum health. Simple carbohydrates are kept to a minimum and protein that is high in Omega-3 fatty acids are encouraged. Omega-3 fatty acids are found in abundance in fish with the highest concentration found in salmon.

Diets low in fat and cholesterol and high in green leafy vegetables and high fiber foods like whole grain is very important in controlling diabetes. Fruits should only be eaten in moderation due to their high natural sugar content which can make blood sugar levels spike then fall rapidly due to insulin overload.

Blood sugar levels should be checked regularly before and after meals and before bedtime to get an accurate idea of how the food you eat affects your levels especially when trying to lose weight. Diabetes is no laughing matter and when you are trying to lose weight on top of the diabetes you need to be extra careful. Take things slowly, keep careful, accurate records of each blood sugar check and keep a food journal, too.

Get some ideas for planning your meals and snacks by going to the American Diabetes Association’s website and studying the diabetic food pyramid. You should be able to get some good information about diabetes and diet while on the site and learn to put what you learn into practice.

With Type II diabetes now in epidemic proportions in the United States because of the obesity epidemic following a good diabetic weight loss diet is as vital as the insulin you have been prescribed.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Weight Loss And Fitness – 2 Strong Connections

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 27-10-2012-05-2008

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If you have made the decision that you would like to lose weight (whether it’s 30 pounds or just a few), there is a chance that you have looked into various exercises, diets, fitness centers, plans and just about everything else you can get your hands on. In the course of looking into all of that information, you have probably noticed that most of the credible sources say the same thing, that there is a strong connection between weight loss and fitness. Let’s take a look at a few aspects of this connection.

We need to start with a firm foundation in the facts. The most important is that you can only lose weight when you take in fewer calories than you expend. There are basically two ways to do this. You can either reduce the calories you eat by changing your current eating habits, or you can engage in more physical activity to burn off extra calories.

Would you say it’s healthy to starve yourself? Of course not! And your body doesn’t think so either. This means that you can only go so far with decreasing caloric intake before your body will. This will slow down your metabolism. When this happens, your body does its best to store every calorie it takes in, to the point where you could start gaining more weight. You don’t want that to happen, obviously, so you need to be careful to get at least enough calories to prevent your body from going into starvation mode.

Do not follow fad diets, or any diet for that matter. Diets are temporary, but you want your weight loss to be permanent. Therefore it’s best to skip the latest craze and focus on switching over to healthy eating habits. Reduce portion sizes, eat a variety of foods, and try to eat foods in as close to their natural state as possible. For example, a carrot is better for your health than a piece of carrot cake with cream cheese frosting. Now, you can still enjoy that piece of cake, but just take a smaller portion than you normally would. Center your diet on whole grains, lean protein, and fresh fruits and vegetables.

The next part in the connection between weight loss and fitness is burning calories; exercise. The word ‘exercise’ is a dirty word to a lot of people but it doesn’t have to be. The key is to get moving! Any extra activity will burn calories. Find activities you like and do them regularly; walking, bicycling, gardening, bowling or anything else, for that matter. Get a friend to do it with you and you’ll have an even better time.

As you start eating better and getting more active you will star feeling a lot better. You will experience weight loss and be healthier, too. Regardless of what fad diets try to sell you, there is only one magic formula for weight loss. Now that you have an idea of how fitness and losing weight go together, it’s up to you to take the first step; both figuratively and literally.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Healthy Eating Plans For Weight Loss – Skip The Roller Coaster Diets

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 26-10-2012-05-2008

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Roller coaster dieting (sometimes called yo-yo dieting) is a nasty cycle to get caught up in. This is a cycle where a person tries a weight loss diet for a while, loses weight, then goes off the diet. This is the down part of the roller coaster and it can feel pretty good, but it doesn’t stop there. Once off the diet, the person not only goes back to their original weight, but adds on a few extra pounds. This can wreak havoc on the mind and body, and is not healthy. So, why does this happen? There are a lot of specific answers, but they all come back to one thing: the diets themselves are to blame, not the dieters.

But you want to lose weight, right? There must be something you can do. Some of those diets sound so appealing, and a few celebrities swear by them (forget the fact that they also can afford an army of private chefs and personal trainers), so they must work. The truth is that some of them do work, but what doesn’t get mentioned is that they only work for so long…then the weight loss roller coaster starts going up, up and up again.

What you need is a way to break the cycle. What you need are healthy eating plans for weight loss. Forget all of the hype of the latest and greatest miracle diet cures, they don’t work as a long term solution.

The good news is that you can still eat all of the foods you love and don’t have to eliminate whole categories of food to lose weight. The key is to make better choices. You always have a choice, either about the food you eat, or how much of it you eat. Therefore, the first step of a healthy plan for weight loss is to take total responsibility for yourself. Nobody can force you to eat something against your will. To be blunt, you need to grow up and take a stand for your health.

If there are fattening foods that you absolutely must have, then try to eat half of your normal serving and take twice as long to do it. This way you will be able to enjoy your favorite foods. You will also learn to savor each bite, instead of just gulping it down without any thought. Doing it this way not only gives you more enjoyment form your food, it also gives your brain time to realize you’re full.

The other part of healthy eating plans for weight loss is to eat foods that are better for you. In general, you should avoid refined sugar and flour, opting for whole grains instead. Other foods to add include fresh fruits and vegetables, lean protein and healthy fats (in moderation). The closer foods are to their natural state, the better. For example, a bowl of regular oatmeal is healthier than an oatmeal cookie.

Weight loss doesn’t have to be hard, though those who sell fad diets would like you to think differently. You can safely ignore them and follow your own healthy eating plan instead.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Foods To Eat To Lose Weight – Make A Difference

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 16-10-2012-05-2008

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Have you been trying to find information on what foods to eat to lose weight? I think I can help you out. There are whole categories of foods available to help you lose weight.

Lean meats like chicken and turkey, fish, whole grains like oatmeal or cereal, fresh fruits and lots of fresh vegetables are the key to losing weight. The chicken, turkey, and fish give you the protein you need, the whole grains give you the fiber and the fresh fruits and vegetable give you the rest of the vitamins and nutrients you need for healthy living.

Processed foods are loaded with bad carbohydrates and should be avoided at all costs. Sugar and anything sweetened with sugar should be avoided also. Basically anything white, white sugar, white flour, white rice should not be included in your healthy diet plan.

How many of us would rather have a meal of steak and baked potato than a just a measly old salad? Yeah, me too. But there are many ways to dress up your salad. Go ahead and cook that steak but, instead of eating it with that baked potato, slice it up and put about three ounces on your salad. You can do the same thing with a chicken breast or a small can of tuna.

Do not worry, you will not have to eat salads for the rest of your life. There are so many foods to eat to lose weight you will not get bored with the same old thing all the time.

I know for most of us portion control can be a real problem. To get around this check what the serving size is on the package and eat only what is recommended. measure it out so you know you are doing it right and stop with the one serving, don’t go back for seconds.

When you go out to eat the portions they serve you are absolutely huge. Do not eat all the food they bring you! Only eat 1/3 to 1/2 of what they serve you and take the rest home. Skip the bread and dessert. If you find you cannot skip the dessert then ask your dinner companion would like to split a dessert with you. That one little move saves you half the calories. Awesome, now you’re getting it.

If you are overweight and change your habits to making sure you eat only the recommended portion sizes you can lose a good 25 pounds in 6 months. I know this because I have done it myself. I just decided one day that I was eating too much at one sitting and started cutting my portions in half and the weight came off almost without my knowing it. It was incredible.

If you make sure that every meal has a serving of lean meat, vegetables and a whole grain with a side of fruit, or have the fruit for dessert, you should have no problems when it comes to knowing what foods to eat to lose weight.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Weight Loss The Way YOU Want Before The End Of The Year – Santa Comes Early

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 08-10-2012-05-2008

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Okay, don’t shout at me, I know it’s not Christmas yet, but the other day I saw a funny t-shirt.

It said, “The four stages of Santa.

Stage 1: You believe in Santa.
Stage 2: You don’t believe in Santa.
Stage 3: You are Santa.
Stage 4: You look like Santa.”

Although not a direct parallel, it reminded me of the stages of weight loss…

Stage 1: You are excited about losing weight and believe you can achieve your goals.
Stage 2: You no longer believe you can achieve your weight loss goals.
Stage 3: You are working hard in your battle to lose weight and feel stuck in a rut. You understand that you are meant to achieve more, but just can’t quite figure out how to get there.
Stage 4: You’ve pushed through and reached your goals.

The challenge is to get to stage four–not only believing in your goals, but achieving them by following a proven weight loss plan.

So many people can see it, but just can’t…quite…reach…it.

Now while getting to stage four is not something Santa is going to put under the tree for you, it is highly achievable, if you have the right blueprint.

When you have that in place, you can push through so that you can start living the healthy life you’ve envisioned for yourself.

In fact, you can make it so that everything will be the way you want it to be. You’ll be fit and healthy enough to able to do what you want, when you want and with who you want. Better yet, you’ll no longer be dreaming because your goals will be your reality.

Isn’t that something you’d like to experience–right away?

I’m giving you the step-by-step blueprint that helps fulfill the weight loss dreams of everyone–to lose the weight you want to before the end of the year.

       (Right click and save to download – You will need Abode Reader)

Discover the tools, knowledge and resources that I used to lose weight and help others worldwide to achieve their weight loss goals.

Once you use and implement these factors, you’ll see an immediate improvement in the control you have over weight loss.

Instead of feeling like your dream goal is slipping away, you’ll be able to plan your weight loss on your terms and finally bust through to achieve the weight loss you want.

Are you ready to eliminate the thinking that holds you back from the body, health, fitness and confidence that you long for?

Open the floodgates to Weight Loss The Way YOU Want Before The End Of The Year – Santa Comes Early and bust through the barriers that are keeping you in the stage where you are working hard, but can’t quite reach your dream life today.

Dedicated to Your Weight Loss,

–Nigel

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If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

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Fast Diets When You Want To Lose Weight Fast

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 01-10-2012-05-2008

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There are any number of “fast diets” out there for when you want to lose weight fast, but as you’ve probably already learned, most (if not all) of them are unhealthy and possibly even dangerous. Further, when you lose a few pounds using them (instead of a healthy, moderately paced weight loss plan) you almost always tend to put the weight back on. There’s nothing “long term” about a fast weight loss diet. These type diets aren’t meant to be used for long-haul fat loss maintenance. They are simply “quick fixes” intended for those who only need to lose a few pounds.

This is why you will often hear these types of diets referred to as “fad diets.” A few examples of fad diets are: the Cabbage Soup diet, the 3-Day diet, the 7-Day diet, the Grapefruit diet, the Atkins diet, and there are many, many more. None of these, however, are meant to be used long-term for losing weight. In fact, continuing either of them could produce serious health problems later on, like: dehydration and loss of muscle. There are more possible risks, but this article isn’t about scaring anyone. Instead, we’ll talk about when using a “fast diet” can be okay.

Before we get to it, however, let me say that using fast diets to lose weight fast should be undertaken for short-term quick weight loss only under the guidance of a qualified physician – of which I am not. Always consult with your doctor first. Now, with that said, the only time a fast diet might be okay is when you’ve got less than ten pounds to lose (preferably no more than 5 to 7 pounds) – and you’ll be going back to a nutritionally sound, healthy diet and exercise plan immediately after losing the weight.

Here are some tips for staying healthy while dieting:

1. Drink lots of water. There are no calories in water, and your body needs plenty of fluids to properly burn off fat anyway, so you’ll agree this kinda makes sense.

2. Drink an 8 ounce glass of water before you eat. You’ll feel full faster, and won’t want to eat as much food.

3. Use a small plate and eat slowly. You’ll feel full faster and won’t eat as much.

4. Be active. Inactivity doesn’t help burn fat or calories, so get up off the couch and go outside for a walk, or jog. It doesn’t take a lot of stressful exercise to burn extra calories, but activity is required.

A final bit of advice before you go: remember that fast diets are not meant to be used for a long time. It’s better to eat right and exercise than put yourself in a position of wanting or needing to lose weight fast. If you need to lose three pounds before prom, or your brother’s niece’s wedding, maybe. But for long term weight loss (if you plan to keep off the weight you lose) fast weight loss diets are too stressful on the body to keep up – and may seriously jeopardize your health.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Change Of Lifestyle For Fast Weight Loss

Posted by Nigel Jeal | Posted in Cardio, Fitness | Posted on 24-09-2012-05-2008

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Melinda often wakes up in the morning and becomes ashamed of herself as she stares in the mirror at her reflection. After having three children, Melinda has managed to keep some of the fat that often comes with pregnancy.

It sickens herself to know she looks like this.

There are various ways to help Melinda and others who need to lose weight fast. A fast weight loss program is essential and crucial way to lose weight fast. One of the common resources is articles on the Internet. Thousands of articles if not a hundred million, for people who are in Melinda’s situation or just want to lose weight fast.

The key to fast weight loss is to be aware of how much and what foods you consume. In a busy day of many, some are unable to carefully evaluate whether or not the food choices they are making are right for them and their bodies. After providing for the family and cooking a meal, Melinda and other women still have daily chores and other tasks they need to perform, so they skip a meal to get things done faster, at least they hope to.

Skipping meals won’t help you gain results quickly, in fact it’s more harmful to your body and can have the opposite effect. The people who are skipping their meals are slowing down their metabolism. In achieving a fast weight loss it’s crucial you speed up your metabolism so your body can process more calories and burn fat in the process. These people also develop a habit of eating more whenever they can, because they skipped a meal.

To aid in a fast weight loss diet, drinking water and natural fruit juices will help to shed those pounds. It’s advised you drink at least 8 glasses of liquid (preferably water) during the day and sweet processed products are your enemy. Things to avoid include chocolate, cookies, and ice cream.

Generally a rule of thumb when grocery shopping is to stick with the outer isles. The outer isles are healthy for you and there are less processed foods that can sneak into your cart when you’re not looking(blame the kids or the spouse). Taking the time to prepare your family healthy meals in advance will not only give your family the nutrients they need but it will also help you keep track of your fast weight loss program.

Women tend to think that they do not need exercise because of the exhaustion that’s heaped on them after a day at work and then the time and tedious task of maintaining the home and taking care of the kids. Regular exercise is beneficial to everyone, young and old alike. Exercise will help you in the fast weight loss program. Doing something so simple as ten crunches a day, as an example will flatten that bulge of fat you call a stomach, if done regularly. However, you will need to increase the amount of crunches as days pass.

In order to achieve a fast weight loss, you have to have the will and determination to lose weight and to change your life. This is the effective in a fast weight loss program.

If you want to see results quicker remember these four things, as they are crucial to a fast weight loss program to be successful.

Exercise-Is important and will help you to reach your goal faster while making you more fit. A regular work out will help to make you stronger and more lean, if you don’t have a work out set perhaps you could take a dip at the local pool and exercise there. Water helps to exercise you without putting as much of a strain on the joints.

Eat Healthy- Never skip meals, but also remember to not eat anything sweet. Stick to the outside isles!

Drink-Water  liquid is essential to keep our bodies functioning. Just like a car. No oil, no car. The same applies to you. No water, not a healthy you. Drink at least 8 cups of water to help flush the pounds.

Sleep-Just like water, sleep is crucial to maintain your well-being. Studies have recently shown that while you sleep your body is processing calories, just at a slower rate. However this does not mean you can stuff yourself before you go to bed and not have to worry about it affecting your fast weight loss program.

Keep these things in mind and you’re on your way to a fast weight loss.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Your Obese Child – Obesity Can Kill Them Young

Posted by Nigel Jeal | Posted in Articles, Health | Posted on 21-09-2012-05-2008

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Unfortunately yes, dying young is a major health problem of an obese child.  In fact this is the first generation in a long time, where statistically speaking the chances of children dying before their parents is rising. It is very sad particularly when it is totally avoidable through education, a decent diet and exercise.

Does that mean that the parents are at fault if their child is obese?  No, of course not, life is never that simple. There could be an underlying medical reason why the child is overweight but in general it comes down to a poor understanding of basic home economics.  People lack the knowledge required to ensure that their families are eating healthy food.  This is not just because of a lack of education but in some cases it is a lack of cash as well.  Decent food can be more expensive.  A huge amount of money spent by various food retailers on marketing to convince us that certain foods are good for us.  For example the fast food restaurants introducing bags of salad in a bid to convince us that eating in their establishment was healthy.  With so much miss-information being given out by the media and advertising, why are we surprised that childhood rates of diabetes, high blood pressure, cancer and other illnesses are increasing?

So what can we do? We can all start by re-educating ourselves and our families. Work on what happens in your own home first before you try and take on the world.  Teach your children the basics of good food nutrition. You can borrow or buy plenty of books on the subject from your local bookstore or library.  Your medical clinic may employ a dietician who can help you to draw up a healthy menu for your family.

Start by ditching all the processed food you can.  If you can’t give your family a home cooked meal every evening, at least aim to do it on five out of the seven nights.  Insist your kids eat their dinner around a table perhaps while discussing their day with you and their siblings.  Turn off the TV or the computer and enjoy an old fashioned healthy meal. 

Every meal you eat should include some vegetables or fruit, ideally the former.  We all know we should be eating five different types of fruit or vegetables a day.  Try and get into the habit of doing this.  It isn’t going to be easy as your kids may not like vegetables but I am sure there are ways and means you can adopt to fool them. You can try giving them grated raw carrot if they hate cooked ones.  Blend up vegetables and hide them in the pasta sauce.  Try combining fruit and vegetables in home-made juices.  Get your kids involved in preparing the dinner as they are more likely to eat the food afterwards.

As well as eating more healthy foods, you need to get your children outdoors doing physical activities.  Try walking to school if possible and going to the park or playground as a matter of routine rather than a one off treat.  Small changes will lead to bigger ones.  Your child’s future is at stake. It is up to you to avoid them suffering the health problem of an obese child.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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