US Diet ClubWelcome to the First American Diet Club!
We’re Eating Too Much
Look around you and you’ll see that America’s putting on weight. Is it lack of physical activity or are we just plain eating too much? Well, it’s a combination of both, but the European Congress on Obesity has proclaimed that increased food intake is the main culprit. You need to stay physically active to be fit and strong, keep body fat reined in, and have an optimal body shape.
But it’s how much you’re eating (healthy or junk food), that’s really packin’ on the pounds.
Actually, the scientists predicted that Americans would be about 24 pounds heavier than thirty years ago. But, instead, on average Americans carry an extra 19 pounds. The difference is that some people have picked up more physical activity which makes a real difference over time. Interestingly, if we want to get back to the slimmer weights of the 1970′s, researchers recommend decreasing 350 calories per day for kids (a serving of French fries) and 500 calories for adults (a large burger). How do we accomplish this? If we used physical activity alone, children would have to walk 150 minutes per day and adults 110 minutes. Who’s got that kind of time? Instead, how about just eliminating the fries and burger and bumping up the physical activity a little as well? The bottom line is that you need both.
Here’s a recent posting from LadyPilot1998 on my weight management message board:
“Hi, I need some real HELP! I need to lose weight in order to keep my joints from hurting. I just have not been able to get this going and the several times I have got going… I just poop out. I live in hot, humid South Florida and need exercises that someone with limited range of motion can do inside. Frustration with myself is building and I am now at a real loss as to what to do. I would love to get any advice that could get me on the road to success. Thanks.”
The road to success is paved with both healthy nutrition and physical activity. The key is not to launch into heavy duty running or lifting, especially if you have disabilities and perhaps have been sedentary for a long time. You’ll get injured and, as LadyPilot noted, “poop out”. When people want to drop weight, for many it’s suddenly a crisis, and out of desperation, folks try to go too far too fast. There are better options.
For those with physical disabilities, there’s nothing like water aerobics as well as strength training. The water carries your weight and your joints are protected so that you can engage in water based exercise classes. Good grief, there has to be a pool somewhere in LadyPilot’s Florida locale. In addition, restorative yoga is wonderful. This movement therapy helps to build strength and flexibility. Walking to tolerance is a great exercise. The elliptical is kind to knees, while a recumbent bike is great for those with back issues. Tai Chi is a weight bearing movement that is gentle on the joints yet helps you with balance and flexibility. There are indeed many options. You also have to be realistic. If you cannot do intense training, it will take you longer to achieve your fitness goals. Time to take your patience pill.
The key to relieving those joints and getting into better shape is smart eating. Pay attention to quality- stick with whole foods, veggies, fruits, whole grains, lean proteins. Eliminate processed foods and refined sugars. Next up, be mindful of quantity. Even if you’re eating whole foods, eating mountains of them still packs on pounds. While to remove excess fat, most women do well sticking to about 1300-1500 calories a day. Read labels carefully and stick to serving sizes. And last up, frequency of meals and snacks is critical. Eating roughly every 3-4 hours from breakfast through dinner is the way to go. If you eat appropriate servings of balanced meals and snacks (lean proteins with high quality fat and carbohydrates), your hunger is better controlled, which helps you rein in your appetite as well.
LadyPilot and everyone out there needs to whip out a journal and keep track of what, when and how much you eat for just a week. It’s usually an eye opener to see how much you’re actually consuming. Clean it up and add creative ways to move your body and you’ve got the winning combination to get this weight removal journey going.
Related Topics:
- Weight Loss & Fitness with Pamela Peeke, MD, MPH, FACP
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Labels: healthy eating, healthy lifestyle, weight loss
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