There is a great deal of information concerning weight management, proper nutrition, and caloric requirements in the US dietary guidelines as well as in many news articles. It can be very confusing to the casual reader.
The bottom line for maintaining a healthy weight is to consume only as many calories as you burn. To lose weight you need to exercise and consume a few less calories. Regarding food intake, pay attention to serving size and fill up on veggies and fruits, which are high fiber foods. These foods require more chewing and take longer to digest which will make you feel full and hopefully, eat less. The lower the fat content, the bigger the portion you get for the same number of calories. Eat foods such as cucumbers, celery, chicken broth, strawberries, blueberries, peaches, and broccoli that are very low in caloric density and high in fiber. In order to lower the caloric density of a typical chicken sandwich, add tomato, lettuce, celery, onions, almonds, lowfat mayonnaise, black pepper, and whole wheat bread.
Water is the largest component of most foods so eat water rich foods to allow for a bigger portion at the same amount of calories. For 2000 calories a day, eat 9 servings of fruits and vegetables. For 1200 calories, try to eat 5 servings of fruits and vegetables. Balance your dinner plate with at least three colors of different foods to achieve a healthy meal. The exercise or activity level of your day used to require 30 minutes of continual movement, engaging the major muscle groups. This activity was performed three times a week. The new guidelines suggest up to 60 minutes daily for maintaining your heart and lung health, and up to 90 minutes for weight loss. It is quickly noted that breaking up your 60 or 90 minutes into smaller units is permissible as some people may not have 60 minutes available at one time.
The main point is to do some physical activity daily. It may be walking at lunch time, taking a yoga class, lifting weights, using exercise bands, or playing basketball with your children. Couple your exercise with proper nutrition and rest. Take time to enjoy life with a new, healthy life style!
Article by Bob McDowell, Certified Personal Trainer.
