Diet - Exercise - Weight Loss

Diet and Exercise Tips:

Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60% of those who are obese.

A recent report from the National Center for Health Statistics concludes that seven of 10 adults don’t regularly exercise, and nearly four in 10 are not physically active. Lack of exercise will increase the risk of diabetes, heart disease, and stroke. Many people die each year from diseases related to inactivity.

Proper diet and exercise are the mainstays for a healthy lifestyle, although many people turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.

We must consult a physician: men over age 40; women over 50; people with or at risk for chronic health problems such as heart disease, diabetes, or obesity.

We must start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.

We must try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day.

We can do all 30 minutes together or through short bouts of intermittent activity.

We must add strength-developing exercises at least twice per week.

We must incorporate physical activity into our day; walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.

We must make our leisure time active; gardening , walk, riding a bike with family and friends, participating in an exercise class, joining in a sports activity.

We must select activities we enjoy, find satisfying, and give us a feeling of accomplishment. Success leads to increased motivation to be physically active.

We must be sure our activities are compatible with our age and physical condition.

We must make it convenient to be active and choose activities that are readily accessible right outside our door like gardening, walking, or jogging.

We must try “active commuting.” Cycle, walk or in-line skate to work or to the store.

We must makeyour activity enjoyable; listen to music, include family and friends, etc.

If we are already regularly moderately active, we must increase the duration and intensity for additional benefits.

Weight Loss Tips:

We must take in fewer calories than we expend. We must understand this basic, simple concept.

We must eat smaller meals 3-5 times per day.

We must eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

We must eat slowly, and wait 10-15 minutes before taking second helpings.

We must not eliminate everything we like from our diet. We must eat those things in small amounts (pizza, candy, cookies, etc.)

We must prepare healthy snacks that are easily available;cut carrots, apples, etc.

We must avoid buffets.

We must drink plenty of water, especially immediately prior to meals.

Healthy Weight Approach To Dieting:

We must enjoy a variety of foods that will provide essential nutrients. Three-quarters of our lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products.

We can snack on fruits and vegetables.

We must eat lots of dark green and orange vegetables. We must choose whole-grain and enriched products more often.

We must choose lower fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat.

We must shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese.

We must eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry.

We must limit the use of extra fat like butter, margarine, and oil. We must choose more peas, beans, and lentils.

We must limit salt, caffeine, and alcohol. We must minimize the consumption of salt.

We must cut down on added sugar such as jams, etc.

We must limit beverages with a high caffeine content; tea, sodas, chocolate drinks, and caffeinated coffee to two cups per day.

We must avoid /Minimize alcohol intake.

We must limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc., which are high in salt, sugar, fat, and calories, and low in nutritional value.

We must always eat in moderation.

If we are not hungry, we must not eat.