If you are maintaining your current body weight, you are in caloric balance. If you need to gain weight or to lose weight, you’ll need to tip the balance scale in one direction or another to achieve your goal.
If you need to tip the balance scale in the direction of losing weight, keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat.1 To lose about 1 to 2 pounds per week, you’ll need to reduce your caloric intake by 500—1000 calories per day.2
To learn how many calories you are currently eating, begin writing down the foods you eat and the beverages you drink each day. By writing down what you eat and drink, you become more aware of everything you are putting in your mouth. Also, begin writing down the physical activity you do each day and the length of time you do it. Here are simple paper and pencil tools to assist you:
By studying your food diary you can be more aware of your eating habits and the number of calories you take in on an average day.
Physical activities (both daily activities and exercise) help tip the balance scale by increasing the calories you expend each day.
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March 5th, 2009
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Almost two months ago, New York Governor David Paterson proposed an 18 percent tax on sugary drinks.
New Yorkers hated the idea – and with good reason. In addition, a recent Rasmussen poll shows that only 18 percent of Americans overall would support it. More good news.
It appears this was about nothing more than another way to impose yet another tax on over-taxed, hard working citizens, using a food item because we are getting to the point where food is all they have left to tax.
In fairness to the Governor, he now claims his point wasn’t really to have a new soda tax. The Associated Press reports that “Paterson said his point was to increase awareness for the high caloric content of foods consumed by children, who unlike adults aren’t in a position to make their own choices.”
One can debate that argument…
Taking a Hard Look at the Facts
Vending machines have been put “under attack” to force the children into supposedly “healthy choices”, yet Obesity Research points out that kids get only one-half of one percent of their calories from vending machines. And ouright food bans? Bans only produce black markets, as they have in Texas:
One Texas high school’s ban on snack foods has created a thriving black market for candy bars
and other sweets, reports the Austin American Statesman: “The candy removal plan, according to students at Austin High, was thwarted by classmates who created an underground candy market, turning the hallways of the high school into Willy-Wonka-meets-Casablanca.”
- In a quest to give children “healthier choices”, many turned to fruit juices. However, it has since been determined that fruit juices actually out-pace sugar-added beverages in contributing to weight gain. Innocent parents/guardians and schools inadvertantly could have added to the problem all the while thinking they were helping – all because of hype put out by the government! FACT: Twelve ounces of apple juice contains nearly 160 calories - more than a regular 12-ounce Coke or Pepsi, and most of those calories are in the form of sugars.
- A 2005 study published in the journal Risk Analysis found no relationship between regular soft drink consumption and body-mass index. In addition, an overwhelming number of peer-reviewed studies have shown that there is no link between soft drinks and childhood obesity.
Good news: Soda isn’t the culprit fattening our children or anyone else, for that matter. It really boils down to a lack of movement and/or exercise.
Speaking of Exercise: Troubling Public School Stats
We have public schools aiming for healthier luncheons etc. - why even PETA is getting on the band wagon and pleading that schools feed kids vegetarian school lunches.
But what is the public school system doing about activity? Nothing. Why? Well, it appears because activity doesn’t fill their coffers because it’s rather difficult to tax someone running, jogging, playing a sport, etc. In my own city, the taxpayers had to fund 32 million dollars, most of which went to what I refer to as “Royal Gyms” – then I see these stats:
- Forty-nine of 50 U.S. states do not require daily physical education classes in school.
- October 2004 report from the Institute of Medicine found that daily physical education classes are only offered in 8 percent of elementary schools, 6.4 percent of middle schools, and 5.8 percent of high schools.
This is in spite of evidence proving that children who attend public schools with more frequent physical education classes are increasingly more likely to have normal body weight…yet public schools ignore that angle. Frankly, logic tells me that no public entity has the right to butt into either our eating preferences or our exercise preferences; however, in past days every student had a “gym class” every day of the week. And that was a good thing. It was truly a healthy practice and undoubtedly good for children who otherwise are sitting in classrooms all day.
Perhaps it’s time to get back to the basics?
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February 14th, 2009
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This one leaves me flummoxed.
In the UK, it was reported that at least 7 Obese Kids were put into government care.
An Australian “obesity expert” is urging doctor’s to report obese children to child protection officers. This doctor wants to make parents sign “responsibility contracts” if their child is obese.
The Australian doctor says, “Take fat kids from parents“.
David Rogers, a spokesman for Britain’s Local Government Association claims that parents who allow their children to “eat too much” could be guilty of child neglect.
A columnist from the Orlando Sentinel says obesity is “aesthetically disgusting,” and wants being fat to be considered “socially unacceptable”.
A father, caught up in this craze, chained his daughter to her bed because he thought she was overweight so he tried to keep her from eating.
Councils in Scotland are warning that obese people will be barred from adopting “if their weight is seen as a risk to their long-term health”.
Morton M. Kondracke, Roll Call Executive Editor, thinks the President of the United States should, “help nation fight obesity epidemic“. Talk about discrimination…this guy fills the bill.
And so on it goes…
This is nothing more than a public call for more government regulation and intrusion into our lives, supposedly to “improve public health“. The sad truth is that there are massive amounts of money in this for government and politicians, and I fear it’s more about “following the money” than it is about “public health“.
I see more egotistical contempt amongst the above reports than I do compassion and I fear that this approach is going to prove disastrous.
Just as the smoking issue created division and derision amongst the people, so will obesity. Already people are getting prejudiced and reactionary when they see overweight or obese people – as if it isn’t difficult enough or hasn’t always been difficult to fight a weight problem, we should now embrace more hate and angst?
People are learning to eat better. Word HAS gotten out to urge people to practice healthier lifestyles – and personal physician’s know our issues far better than any elected official or governing body. Doesn’t it behoove every free citizen to be free to take control of their own health and weight concerns?
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February 10th, 2009
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In the late 19th century, scales were all the rage at festive gatherings – yes, the rage! A family would gather round their scale and amuse themselves by weighing in before and after a meal to see how much they gained after they’d eaten.
Parlor scales back then, often were made with highly polished wood, with inlay designs and semi-precious stones. They were quite the “rage”.
As we entered the 20th Century, attitudes began to change. Medical experts and life insurance industries began to set weight “norms” for people and Americans began to see themselves as “over weight” or “under weight” and subsequently, weight became something a person might feel embarassed about.
As the public’s perception of weight changed, so did scales’ places in fine society. They were banished from parlors to kitchens and finally, to bathrooms. Sequestered scales no longer needed to impress, and their ornate decorations gave way to the plain white or gray often seen today.
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January 12th, 2009
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- Type 2 Diabetes.
High-protein, low-carbohydrate diets reduce fasting blood sugar levels, lower after-meal insulin response and improve overall long-term blood sugar control.
- Heart Disease.
High-protein, low-carb diets also reduce risk factors for heart disease by lowering blood pressure, cutting total cholesterol, boosting “good” high density lipoprotein (HDL) cholesterol and increasing the size of “bad” low-density lipoprotein (LDL) particles, making them less prone to the oxidation that damages arteries.
- Bone Health.
Although protein’s effect on calcium balance and bone health is controversial, a higher protein intake seems to be inked to greater bone mass and fewer fractures as long as calcium intake is adequate.
- Muscle Preservation.
Eating more protein plus engaging in strength exercises may be the best way to minimize the gradual loss of muscle that accompanies aging (sarcopenia). Muscle loss impairs balance, increasing the risk of falling.
- Weight Control.
Eating protein rich foods keeps hunger at bay. Experts say getting 30 percent of calories as protein may curb appetite via the brain chemical leptin.
Notable Notes:
- A high-protein intake is detrimental to people with declining kidney or liver function.
- Don’t over-do calories; otherwise, extra protein is simply converted to body fat.
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December 17th, 2008
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Fitness is a key component to achieving and maintaining a healthy weight. It’s easier than you think to burn calories doing everyday activities.
- Steady cycling for 10 minutes
- Doing a fitness video for 10-15 minutes
- Brisk walking for 15 minutes
- Stair climbing for 15-20 minutes
- Housework for 20 minutes
- Gardening for 25-30 minutes
- Washing and waxing the car for 20-30 minutes
- Dancing for 20 minutes
- Grocery shopping for 30-40 minutes
- Pushing a lawn mower for 15-20 minutes
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November 9th, 2008
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Reference Study: Location Of Body Fat, Rather Than Amount, Determine Health Risks
Researchers have found that its not how much fat a person has, but where that fat is located that determines whether someone is at risk for cardiovascular or metabolic diseases.
Researchers found that the amount of fat a person had deposited around organs and in between muscles (nonsubcutaneous fat) was directly connected to the amount of hard, calcified plaque they had.
Although calcified plaque by itself is not considered a risk factor, scientists know that its presence is linked to the development of atherosclerosis. Atherosclerosis is the presence of fatty deposits in the blood vessels that are less stable and that can lead to a heart attack or a stroke.
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September 8th, 2008
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From the U.S. Department of Health and Human Services.
Eating healthy vegetable oils and fish regularly can help your heart. These foods have special fatty acids called omega-3. The body does not make omega-3 by itself, so it’s important we make them a part of our diet.
Omega-3s are in some vegetable oils, as well as in fish and walnuts.
Dr. Hannia Campos of the Harvard School of Public Health says even small amounts of omega-3s could help.
She led a study in Costa Rica, where people get much less omega-3s than we do in the United States.
“We found that high levels of omega-3 fatty acid were linked with a 59 percent reduction in the risk of getting a heart attack.” (7 seconds)
The study in the American Heart Association’s journal Circulation was supported by the National Institutes of Health.
Learn more at hhs.gov.
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August 21st, 2008
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- Slow down if you feel out of breath. You should be able to talk during your activity, without gasping for breath.
- Drink water when you are thirsty to replace the water you lose by sweating.
- Wear Suitable Clothes
- Wear lightweight, loose-fitting tops so you can move easily.
- Wear clothes made of fabrics that absorb sweat and remove it from your skin.
- Never wear rubber or plastic suits. Plastic suits could hold the sweat on your skin and make your body overheat.
- Women should wear a good support bra.
- Wear supportive athletic shoes for weight-bearing activities.
- Wear a knit hat to keep you warm when you are physically active outdoors in cold weather. Wear a tightly woven, wide-brimmed hat in hot weather to help keep you cool and protect you from the sun.
- Wear sunscreen when you are physically active outdoors.
- Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts.
Stop your activity right away if you:
- Have pain, tightness, or pressure in your chest or neck, shoulder, or arm
- Feel dizzy or sick.
- Break out in a cold sweat.
- Have muscle cramps.
- Are extremely short of breath.
- Feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.
Ask your health care provider what to do if you have any of these symptoms.
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August 10th, 2008
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WOULD you like to be more physically active, but are not sure if you can do it? Good news—if you are a very large person, you can be physically active—and you can have fun and feel good doing it.
THERE may be special challenges for very large people who are physically active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people. Facing these challenges is hard—but it can be done! We want to help you start being more active and healthier—no matter what your size!
Think about your barriers to being active. Then try to come up with creative ways to solve them – and keep the following tips in mind…
- Start slowly. Your body needs time to get used to your new activity.
- Warm up. Warm-ups get your body ready for action. Shrug your shoulders, tap your toes, swing your arms, or march in place. You should spend a few minutes warming up for any physical activity—even walking. Walk slowly for the first few minutes.
- Cool down. Slow down little by little. If you have been walking fast, walk slowly or stretch for a few minutes to cool down. Cooling down may protect your heart, relax your muscles, and keep you from getting hurt.
Most importantly, APPRECIATE YOURSELF!! If you cannot do an activity, do not be hard on yourself. Feel good about what you can do. Be proud of pushing yourself up out of a chair or walking a short distance. Pat yourself on the back for trying even if you cannot do it the first time. It may be easier the next time!
What physical activities can a very large person do?
Weight-bearing activities, like walking, climbing stairs, and golfing, which involve lifting or pushing your own body weight.
Nonweight-bearing activities, like swimming and water workouts, which put less stress on your joints because you do not have to lift or push your own weight. If your feet or joints hurt when you stand, nonweight-bearing activities may be best for you.
Lifestyle activities, like gardening or washing the car, which are great ways to get moving. Lifestyle activities do not have to be planned out ahead of time.
Remember that physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around – even for only a few minutes a day – is a healthy start to getting more fit.
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August 5th, 2008
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