GOOD HEALTH DIET & EXERCISE

[marklewis]

As the title suggests diet and exercise have long been known as eh secrets to good health. Both help loose pounds, but at different rates of weight loss and time effectiveness. Dieting enables a relatively quicker weight loss and gain as well. It does not take time to gain back what you have willingly lost after a diet. In the umbrella of god health however, we also have exercising that though is a gradual process of weight loss but is also gradual for weight gain! A ken advice is to not follow a strict diet but to change your eating habits. It would take time for you to inculcate healthy diet habits in you, but it is his best solution for a healthy life time.

Low fat or low calorie diet is still considered by majority as a cure to obesity. In fact, a low carbohydrate diet is more reliable and effective; where by you can take fats and oil in contrast of a cut down of carbohydrates. This helps control appetite as well all know fatty foods are very satisfying. You would be surprised however to know that eating fats causes a faster weight loss. Now this does not mean you start eating dozens of crisps and French fries! By fats I mean good fats like Olive oil and flax seed oil.

[elo33]

Information from -- http://www.jigsawhealth.com/articles/obesity-dietary.html

Treatment of obesity centers on developing general healthy dietary guidelines, in addition to making some key adjustments in your relationship with food.

Dietary tips for combating obesity:

* Eat more fiber. Fiber gives you a satiated feeling, helping you to curb food cravings. It also keeps your colon healthy, and aids in proper digestion. Research has shown that obesity puts you at higher risk for colorectal cancer, primarily due to a low-fiber, high-calorie, processed food diet. Incorporate ground flax seed in smoothies, soups, and favorite cereals to increase your fiber intake.
* Skip the low-fat food products. Most of the low-fat, processed foods in grocery stores are typically high-carb foods that are loaded with sugar, salt, artificial sweeteners, and synthetic fat substitutes. Many of these ingredients cause weight gain, rather than reduce it. Read more about food ingredients.
* Add virgin coconut oil to your diet. The natural saturated fat in virgin coconut oil can help stabilize blood sugar levels, facilitate proper thyroid function, and aid in weight loss.
* Eat more vegetables and fruits. Not only are they a good source of fiber, but they contain many naturally occurring vitamins, minerals, and amino acids necessary for maintaining optimal health and weight. Watch out for fruit juices, they often contain added sugars that can increase your calorie intake dramatically. Opt for water, or diluted fruit juice (three quarters water and one quarter juice).
* Don’t skip breakfast. Fasting activates the starvation response, slowing your metabolism and increasing the chances that excess fat will be stored to fuel your nutrient-depleted body. Studies now show that women who eat cereal for breakfast maintained their weight better than those who skipped breakfast. The plus of whole grain cereal is that it is a low-calorie, fiber-rich food.3 Obese people tend to lack necessary fiber in their diets.
* Eat frequent meals. Eating five to six small meals throughout the day helps to speed up your metabolism. On the other hand, eating large meals only once or twice a day will actually slow down your metabolism.

Other dietary recommendations:

* Choose high-quality, organic, hormone- and antibiotic-free “grass-fed” meats.
* Increase your omega-3 essential fatty acids by selecting wild-caught salmon, minimal-mercury tuna, and fish oil.
* Choose organic, cage-free eggs.
* Choose unpasteurized, raw dairy items that have live, active cultures (probiotics), such as yogurt and kefir.
* Choose sprouted foods such as sprouted whole-grain bread and sprouted nuts and seeds. Read more about the importance of sprouting nuts.
* Drink plenty of purified water throughout the day. Chronic dehydration can slow down metabolism.

Foods to AVOID when treating obesity:

* All simple or refined carbohydrates (white flour, white rice, white bread, pasta, cookies, cakes, crackers, processed snack foods, etc.). Read more about good carbs and bad carbs.
* All foods containing refined sugar or synthetic sugar-substitutes such as aspartame, Splenda®, etc. These may actually contribute to weight gain, rather than aid in weight loss. Studies now show that artificial sweeteners trick the body into associating sweetness with zero calories. As a result, there’s a tendency to splurge on the “real thing,” because the body loses its ability to associate sweetness with a sense of fullness.4 Choose a natural sweetener like Xylosweet instead.
* Alcoholic beverages in excess since they hinder the functioning of the immune and digestive systems
* Carbonated soft drinks that cause blood pH levels to become acidic
* Bottom crawlers such as oysters, clams, and lobster that may contain toxic levels of mercury.
* Deep-sea fish such as tuna, mackerel, and swordfish that may contain toxic levels of mercury. Choose minimal-mercury tuna instead.
* Farm-raised fish that contain PCBs and not enough omega-3 essential fatty acids, due to their land-based diets. Choose wild-caught salmon instead.
* Sodium nitrite found in processed foods such as hot dogs, lunch meats, and bacon
* Monosodium glutamate (MSG) found in many foods as a flavor enhancer
* Hydrogenated or partially hydrogenated oils (trans fats) found in many processed foods, deep-fried foods, fast foods, and junk food. Read more about trans fats.
* Excessive caffeine intake. While moderate amounts of caffeine may be beneficial in boosting metabolism, excessive caffeine consumption can disrupt the body’s systems, causing insomnia and digestive irregularity (constipation or diarrhea).[url][/url]