[www.keralites.net] Think about when and why you overeat !!!

 

Think about when and why you overeat !!! Some of the factors that can lead to weight gain include: Night eating Social eating Habitual eating. If you can avoid unplanned or habitual eating, and keep to regular meals and snacks,  this will help you to lose weight.   You could also try to eat less food at each meal and increase the number of high-fibre, high-carbohydrate, low-saturated-fat meals and snacks  you eat throughout the day. You should try to find healthy ways to cope with stress or emotional upsets. A healthier approach to food You can lose body fat by making a few easy changes to your eating habits.    It will help you lose body fat if you:  Avoid yoyo diets. Eat a wide variety of food from all food groups. Check that you eat from the following food groups every day – wholegrain bread and cereals, vegetables, fruit, milk and dairy, and meat, fish or legumes and where possible choose low-fat varieties. Reduce your intake of foods that are high in fat, sugar and salt. Make soft drinks, lollies and snack foods an occasional 'extra'. Most adults should eat no more than one or two 'treats' a day. If you are overweight or inactive you may need to limit treats to less than one a day. Try to balance an 'extra' food with extra exercise. The more energy you burn, the more treats you can afford to have. Remember, you should only add extra foods after you have covered your nutrient needs with choices from the healthier food groups. Cut down on saturated fats and alcohol. Try to eat more fresh foods and less processed foods. Avoid using food for comfort, such as when you are upset, angry or stressed. Explore other healthy ways to cope with these feelings. The Australian Guide to Healthy Eating includes information about how much and what types of food you need to eat to maintain  a healthy weight. Exercise is important to weight loss Exercise prevents muscle loss.   So it is important to exercise when you are losing weight.   Exercise will protect your muscles and keep your metabolic  rate ticking over at a healthy level.   The number of people who are overweight and obese is increasing every year.    This is because we have become more sedentary (inactive).   For most of us, physical activity is no longer a natural part of our lifestyle so it must be structured into our daily schedule. Get moving – it will give you energy Some people feel too busy or too tired to exercise regularly, but exercise will actually increase your energy levels and help you to feel less tired.   Exercise does not have to be overly strenuous to do any good.   Even moderate amounts of physical activity of about 30 minutes a day can speed up the metabolic rate and aid weight loss.     The amount of energy you 'burn up' depends on your age, your gender and your activity level.   Young people burn more energy than older people.    Men burn more energy than women.   More physically active people burn more energy than your average couch potato !!! A healthier approach to exercise The best approach to increasing the level of physical activity in your life is to take it slowly.    You can increase your activity levels by simply increasing  movement throughout the day.    The human body is designed for movement and any physical activity brings benefits.   Moderate intensity exercise – walking, gardening, cycling, and even mowing the lawn – has been shown to help reduce body fat.                                Other suggestions for a more active lifestyle include:   Play a sport that you enjoy. Walk instead of taking the car on short trips. Get off the train, bus or tram one stop early and walk the rest of the way. Play more outdoor games with your children. Walk the dog. Take stairs instead of lifts. Choose exercise activities you think are fun, rather than those you think are 'good' for you.

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