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What Can We Eat to Avoid Obesity?

Obesity is becoming a global concern. The basic of losing weight
is simple; consume less calories than you burn. Consuming more
calories than we need leads to overweight. Although some foods
indicate being “LOW FAT,” “LOW CARBS,” or “SUGAR FREE,” this
does not mean we can eat unlimited servings. These products
still have calories despite being rated as “low.” It is
imperative we modify our eating habits controlling what and how
much we eat, and not food controlling our lives.

Reportedly, the Mediterranean diet, a combination of lots of
vegetables, grains, fruits, olive oil, and wine is one of the
most balanced meals to help avoid obesity. Many researches
indicate that people following a Mediterranean diet have lower
disease risks and less obesity problems.

On the other hand, many research studies have indicated that
wine taken in moderation is beneficial for our health. The
secret is to drink in moderation. One glass of wine with our
meals is fine; just be aware that a glass of wine approximately
has 100 calories. You still can follow this diet even if not
drinking wine. Moreover, the Mediterranean diet is even
consistent with the new diet recommendations issued by the U.S.
Department of Agriculture in January 2005. You may check the
site at www.healthier
us.gov/dietaryguidelines

Ideally, eat at regular intervals, every 3-4 hours. Why? It
helps to keep blood sugar levels stable. Skipping meals will not
help you lose weight in the long term. Your goal is to keep that
unwanted fat away, right? Hence, do not skip breakfast and add a
cup of green tea to speed up your metabolism.

One advice, do not follow rigid diets or extreme low carbs. Yes,
I know, I know … there are low carb meals and low fat labels
almost everywhere! Again, remember that low carbs and low fat DO
NOT mean zero calories. Read food labels to know how many
calories you are actually consuming. Me, reading labels? Yes, I
am not kidding. Trust me, this habit will help you keep the
weight off and enjoy a healthier figure, as you will be in
control of how much you eat — not food controlling you.

Furthermore, most of these quick weight loss diets and products
offer only temporary weight loss. They fail in the long term
because you lose lean muscle mass and body water. Surprise comes
when you resume eating normal, as you tend to gain that weight
back, if not add even more. The reason is that those quick diets
or extreme low carb diets can slow down your metabolism.

Therefore, the best way to achieve your weight loss goal without
starving is to follow a balanced menu checking your calories
intake, and exercise at least 3 times a week to lose body fat.
Personally, I prefer a high protein and moderate carbs, as our
bodies need carbs to function properly. I can proudly say that I
lost 80 pounds of unwanted fat and have kept the weight off for
3 years without starving, but eating a combined balanced meal.
If I did that, so can you! The bottom line is to keep the weight
off, that unwanted fat, which is so hard to get rid of, and not
just have the illusion of losing weight when in reality we are
losing mostly water with crash diets.

So, you might be asking, then what can I eat? Again, you can eat
a balanced meal. We should eat at least 3 servings of fruit and
vegetables a day to keep a healthy figure. Remember our
ancestors, our mothers, and grandmothers telling us, “Finish
your vegetables!” Well, guess what? They were right! Vegetables
are a good source of vitamins, minerals and are low in calories,
unlike processed food. I love vegetables, especially tomatoes
with fresh basil.

Drinking 8 glasses of water a day will help your metabolism too.

Avoid cooking with lard or with heavy cooking oils, as they are
high in calories and saturated fat. Excess of saturated fats is
associated with colon cancer and atherosclerosis among other
diseases. A better oil for cooking is mono unsaturated Extra
Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is
associated with longevity and lower risk of disease, olive oil
is a good example.

In 2004, the U.S. Food and Drug Administration allowed olive oil
products to make the claim: “Limited and not conclusive
scientific evidence suggests that about two tablespoons of olive
oil daily may reduce the risk of coronary heart disease due to
the monounsaturated fat in olive oil.”

Reduce portion sizes and eat more fresh foods than processed
foods. If you enjoy meat, try leaner cuts and trim off any fat.

If you enjoy chicken, eliminate the skin and trim off any fat
too. Chicken is a good source of protein and very low in carbs.

If you are vegetarian, have soy-based products for protein
consumption. For example, meatless hamburgers, falafel,
soy-based bacon, soy-based sausages, etc…

Ideally go for low fat dairy products and you will still have
all the nutrients with the exception of fat.

Consume yogurt, but make sure it contains “live cultures,” such
as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus;
these bacteria boost the immune system, helping restore good
bacteria to our digestive system to combat bad bacteria. As
highlighted by Scientist T. Charles John Bhaskar, those unique
living microorganisms are responsible for many of the health and
nutritional benefits of yogurt, such as helping to digest food
and prevent stomach infections, plus it is a good source of
protein, calcium, riboflavin and vitamin B 12.

For those social parties, let me give you some emergency party
measures. Be alert to those fancy goodies at parties. They might
look small but sometimes are full of saturated fat and empty
calories. For example, hidden fat foods include chips, sausages,
pork pie, salami, and those innocent dips. Instead, have a small
plate with vegetables, fruits, or just one of those tempting
snacks.

Sure, you might be tempted to grasp those sugary or salty heavy
calories munchies, but think…”do I really need those empty
calories and extra fat?” Most of those snacks are starchy carbs
and refined carbs, which are usually high in calories and their
high glycemic value increases blood sugar levels. Most of those
sugars will convert into fat deposits if our bodies don’t burn
those extra calories..

The bottom line is that we can eat almost everything, as long as
we eat in moderation without consuming more calories than we
actually burn. Diet should not be a burdening experience but a
healthy pleasant experience without deprivation. It is up to us
to make the decision to either keep increasing weight by over
eating, or defeating overweight by learning how to eat healthy
and not use food as an excuse to fill any emotional need.

Now, let me go and grasp my warm cup of green tea to speed up my
metabolism. Until next time, have an enjoyable way to keep a
healthy figure. Your commitment is also my commitment, “Official!
Overweight? NO MORE!” We can do it!

Your Motivated Weight Loss Friend,

Anna, Overweight No More!

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What Can We Eat to Avoid Obesity?

http://www.officialoverweightnomore.com/avoidobesity.html