REVIEW: In our last health column on excess weight, we delineated the marked health risks of being overweight and obese. We pointed out that every time a person accumulates 3,500 calories more than expanded, it will result in the deposit of one pound of adipose tissue.
Losing just a few pounds
Would it do any good just losing a few pounds? The answer is yes. Excess fat relates so directly to health that a little bit goes a long way. A 10 percent weight reduction in men 35 to 55 years of age will result in a 20 percent decrease in coronary heart disease. On the other hand, a 10 percent increase in weight produces a 30 percent increase in coronary disease. This is just one example of many such relationships. Every pound counts, one way or the other.
Successful Weight Control
The strategy for successful weight control is threefold:
• Eat more food “as grown,” simply prepared, without all the sugar, oil, and salt.
• Increase the rate at which calories are burned by increasing physical activity and muscle size.
• Make the above two lifestyle practices a permanent part of life.
Begin by eating generous amounts of high-fiber foods, such as whole grains, vegetables, fruits, potatoes, yams, and beans. Omit as much fat and sugar from the diet as possible. Cut back on refined and processed foods and snacks. These engineered taste sensations are stuffed with calories and depleted of nutrients. Kick the “crinkly bag” habit!
Use animal products, such as meat, eggs, ice cream, and cheese, very sparingly. They have no fiber and are loaded with fat. You really don’t need them at all!
This kind of eating plan, plus a brisk daily walk, will help you lose one to two pounds a week. You can fight creeping fat and push up your energy level. You can improve your digestion and feel good every day. Don’t wait. Begin right now!
Think Long-term
Improving your health and energy is a more successful motivator over time than wanting to get thin for a wedding or a college reunion. Personalize the risk of being overweight. Pay attention to your blood pressure, your blood cholesterol and triglycerides, and your family history of disease. Losing just 10 percent of your body weight can significantly improve your health.