WHAT TO DO WHEN WE ARE
OVERWEIGHT
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Consult a general practitioner before attempting this exercise |
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First of all, the quantity of food is the
most important factor. Therefore one should calculate the amount of
calories he is eating to keep his weight as it is now. For example, if
one's weight is 200 pounds, then one must be eating 15 calories per pound
of weight to keep one's weight as it is. Therefore, one should consume a
3,000- calorie diet.
If one weighs 150 pounds then one should eat 15 multiplied by 150 or 2,250
calories. If one want to lose weight to below 150 pounds, then one must
eat a diet consisting of 10 calories per pound of one's ideal body weight.
In any case, one should eat fewer calories than allowed if one wishes to
lose weight and should eat more calories than allowed if one wishes to
gain weight.
There could be personal variations in the quality of food. In general,
high-energy food with sugar and starches are not advisable. The most
essential part of our food is protein which comes from meat, eggs, fish,
chicken and beans. The next essential part of our food is carbohydrates
which come in two forms-the slow-buming starches like rice and bread and
the fast-burning kind like sugar. The second kind of carbohydrates is a
no-no. The rest of the calories should come from fat, after allowing for
carbohydrates and protein. Preferably, unsaturated fat, like vegetable
fat. should be used rather than animal fat.
After careful calculation, one should devise his diet and should try to
stay on it. It is easier to lose weight than it is to keep it off. Losing
weight means a temporary change in eating habits. It is a hard fact that
to make the weight loss permanent, the person must make a permanent change
in his eating habits as well as increase his physical activity.
Many overweight people also have a habit of not eating breakfast. This is
not a healthy practice in that it leads to a feeling of hunger in the
latter part of the day and leads to overeating. Therefore, a balanced
breakfast will prevent overeating in the latter part of the day.
My own suggestions for sensible eating habits includes: the avoidance of
snacks, starches, sweets, second helpings, sweet soft drinks, fried food,
fat and salt.
A protein-sparing diet includes protein without carbohydrate or fat, along
with plenty of fluids and vitamins. One can stay on this experimental diet
for two to four weeks before assuming a more normal pattern. One can
usually lose up to five pounds a week during fasting. This diet is
recommended only under supervision.
We do not approve of the use of prepared foods, especially protein diets,
either in liquid form or powder form, because these diets cause potassium
deficiency and can lead to adverse effects on the heart. Similarly,
appetite-suppressing drugs can be harmful, resulting in loss of sleep, dry
mouth, palpitations and possibly further heart problems. Nutritional
behavior and exercise are the key to successful weight management.
One should eat slowly and try to enjoy the meal rather than gulping food
down rapidly. One should eat from a small plate rather than a large one,
and eat only what he is hungry for or less. In-between snacking again is
not recommended in the daily allowance because it will add to the total
amount of calories taken in.
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