Obesity
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271. Aim to build lean muscle mass – This can be achieved through suitable strength training which will increase metabolic rate and result in much needed weight / fat loss.
272 Keep fidgeting and be active – Adopt the hard way to do things. Don’t sit for too long in one position. Standing, walking, climbing stairs and doing household chores in the house and kitchen will help you burn more calories to stay fit and lean. For example you burn double the calories in the standing position than in the sitting position.
273. Aim to lose no more than ½ kg a week – This can be achieved through moderate changes in food intake and exercise. A reduction of 500 calories daily – say 250 by reducing food intake by combination of less food, less fat, less sugar and less junk food and 250 calories burnt through exercise. A drastic reduction of energy will only lead to hunger pangs, nervous exhaustion, weakness and inadequacy of essential nutrients.
274. Lose weight slowly with exercise and small reductions in food intake – The more quickly weight is lost, the more likely the loss is coming from water, muscle and bone loss and not from fat loss. Since muscle tissue is critical in keeping your metabolism elevated, losing muscle actually leads to a decrease in the amount of calories we can consume each day without gaining weight.
BENEFICIAL FOODS FOR GENERAL HEALTH AND WEIGHT CONTROL
Introduction
275. The health of an individual is directly related to what one consumes in day-to-day life. It is believed that intake of 200 calories daily beyond the normal requirement can result in weight gain of 7 ½ kg in one year. Weight gain is a very gradual process and if no brakes are applied one can become morbidly obese and its reverse is certainly not an easy task.
276. Proper weight control is of utmost importance in the maintenance of good health. Obesity usually results from consumption of food in excess of physiological needs. Obesity is a serious health hazard as the extra weight of fat puts a strain on the heart, kidneys and liver as well as the large weight-bearing joints such as hips, knees and ankles, which ultimately shortens the life span. Overweight persons are susceptible to several diseases.
