We hear it all the time lose weight for your health. Few people however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.
In January 2003, the Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults. The study showed an obese 20-year-old white male, (5’10”)178cm and weighing (288 pounds) 130kg was estimated to lose 13 years of his life as a result of obesity.
It is now well research that a Western diet that leads to obesity may actually act to stimulate the growth of cancer cells. It is never too late to improve your health through healthful eating and adopting a more health-giving lifestyle. Here are simple steps to follow which can make an immediate improvement to your health and vitality.
1. Check to see if you are overweight or obese.
To find out your BMI you need to divide your weight (measured in kilos) by your height (measured in metres) squared. If the result is greater than 25, your health may be improved by losing weight.
2. Match your diet to your body’s requirements.
If you eat and drink more calories than your body requires you will put on weight. Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants. Also learn how to snack with healthful choices.
Yes, it’s important to personalize your diet to your body’s specific needs and goals. This may involve taking into account factors such as age, gender, activity level, and any medical conditions you may have. Consulting a registered dietitian or a healthcare professional can help you determine the right diet for you. Additionally, they can help you create a balanced eating plan that incorporates nutrient-dense foods and limits empty calories. This can help ensure that you are getting all the nutrients you need while also promoting healthy weight loss.
3. Colour your diet with a large variety of colorful, cancer-fighting fruit and vegetables.
There are seven different color ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruit and vegetables, we are extending our consumption of cancer (and other disease) fighting nutrients..
Yes, incorporating a variety of colorful fruits and vegetables into your diet is a great way to support overall health and reduce the risk of chronic diseases, including cancer. Fruits and vegetables provide a wide range of essential vitamins, minerals, and antioxidants that help protect cells from damage and boost the immune system. By eating a variety of different colored fruits and vegetables, you can ensure that you are getting a diverse range of nutrients and maximizing the health benefits. Aim for at least 5 servings of fruits and vegetables per day, and consider including a variety of colors such as red (tomatoes, watermelon), orange (sweet potatoes, carrots), green (spinach, broccoli), and purple (eggplant, grapes).
4. Eat lean protein with every meal.
Protein provides a powerful signal to the brain providing a longer sense of fullness. The right source of protein is essential to controlling your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit; the white meat of chicken and turkey, seafood such as shrimps, prawns scallops and lobster and ocean fish or vegetarians may prefer soy based meat substitutes.
5. Rev up your metabolism with activity.
If you want to enjoy a lifetime of well being, exercise is a key ingredient. Thirty minutes activity each day that takes as much effort as a brisk walk is recommended for adults. Children should be active for an hour each day.
Yes, physical activity can help increase your metabolism and promote weight loss. Regular exercise helps build muscle mass, and muscle tissue burns more calories than fat tissue, even when you’re at rest. By incorporating both cardiovascular and strength training exercises into your routine, you can help boost your metabolism and achieve your weight loss goals. Aim for at least 30 minutes of moderate-intensity physical activity most days of the week, and consider working with a personal trainer or exercise professional to create a customized workout plan that meets your needs and goals.
6. Get support to ensure you develop a healthful eating plan and reach your goal weight.
A study, Effects of Internet Behavioral Counseling on Weight Loss in Adults at Risk of Type 2 Diabetes shows that participants who had the support of weight loss coaching lost more weight than those who didn’t. The study concluded that the support of a weight loss coach can significantly improve weight loss results.
Being overweight or obese has been identified, next to smoking, as the most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it’s never to late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.
