Posted by: 4pack | December 2, 2008

“Ideal Weight” Update: Adults Gain 1-2 Pounds Per Year Leading To Obesity Over Time Unless Diet And Exercise Effectively Used

“TIME IS NOT ON YOUR SIDE”…MICK JAGGER WAS WRONG WHEN IT CAME TO OGGIES ADDING WEIGHT AND BELLY FAT…EAT RIGHT, EAT EVERY 3 HOURS AND KEEP CALORIES UNDER 2,000 PER DAY…AND WORK IN SENSIBLE CARDIO WITH CORE ISOMETRICS FOR TONING AND MUSCLE RETENSION….READ BELOW:

bellyfat

“…Most Americans gain 1 to 2 pounds on average every year, said Ann McTiernan of the Fred Hutchinson Cancer Research Center in Seattle. This means that we acquire a large amount of weight when we realize that almost all of us will live to be 70 or 80…”

“regular moderate-intensity exercise can help keep the weight from creeping on, which can translate to a lower risk of diabetes, cardiovascular disease or cancer in the long run.”

 http://www.columbiatribune.com/2008/Dec/20081201Feat002.asp

Most Americans gain 1 to 2 pounds on average every year, said Ann McTiernan of the Fred Hutchinson Cancer Research Center in Seattle. This means that we acquire a large amount of weight when we realize that almost all of us will live to be 70 or 80. Increasing our weight by 50 pounds during our adulthood isn’t something to be just put aside. McTiernan advises us to get moving because, as she says, “regular moderate-intensity exercise can help keep the weight from creeping on, which can translate to a lower risk of diabetes, cardiovascular disease or cancer in the long run.”

Especially important is taking some measures to control the creeping up of fat on our midsections. Belly fat is the most dangerous kind of fat to accumulate. Researchers tell us that even if we don’t see a dramatic weight loss, regular exercise, say 40 minutes a day, can reduce overall body fat and that hidden intra-abdominal fat, which is the most dangerous type, McTiernan and other experts said.

Some tips to control or reduce that mid-section bulge are offered by here the experts. You probably know some of this already, but as we enter our favorite feasting time, bear them in mind.

First, move around as much as possible. Our current way of life makes it hard to move during the day the way our parents and grandparents did. We tend to sit as we work, read, use the phone and computer and watch TV. Our lifestyle is comfortable but not the best for that inevitable weight gain.

Second, as you make your way through the decades, cut down on the amount of food you eat. This is hard to do if you are a “foodie” who loves to eat, cook, read about and purchase food, as I do. Cooking and eating are two of the great pleasures of my later years, and that demon, weight gain, is always looking over my shoulder.

Third, the tastiest foods for many people are the ones with the most calories, and these can pack on the fat deposits just where you don’t want them, that good old belly. If we can reduce the calorie density of our meals by one-third, we will gain less fat. Some folks find that increasing their intake of fruits and vegetables instead of butter, cream, cookies and cake can make all the difference.

Fourth, be careful of high-calorie drinks. If you find you are thirsty, have a glass of juice, tea or water. We can drink 100 calories of liquid and not even know it. Calories that come in solid food tend to satisfy hunger and make us feel much more full than, say, soda or a latte topped with whipped cream. Soup has a low calorie density, so it often helps people feel satisfied with fewer calories.

Fifth, watch the calorie content when you eat out or get takeout. We have really started to enjoy and rely on having a lot of our meals out or sent in. It suits our ever-busier lifestyles, and the food always tastes good. Part of the reason for that is it is usually very high-calorie food with a lot of salt, herbs and spices. At many restaurants, you can spend 1,000 calories or more on a popular entrée such as lasagna, spaghetti and meatballs, a personal pizza or a burrito. General Tso’s chicken, kung pao chicken or lo mein usually are very high in their calorie count. If you really love to have appetizers, such as a platter of stuffed potato skins, buffalo wings or a cheese quesadilla, that can add another 1,000 calories to the meal. Then, adding a dessert such as cheesecake, tiramisu or a fudge brownie sundae will give you another 1,000, which will mostly go right to your belly.

Sixth, watch those trans fats. They are often buried inside some pie crusts, pastries, microwave popcorn, frozen pizza and biscuits. Be careful of those constant opportunities to eat goodies during this season of celebration – they are everywhere. Also, be sure you get enough sleep. Getting fewer than seven or eight hours of sleep a night can lead you to eat more and is often a cause of obesity. Sleeping five hours or so a night on a regular basis is asking for your appetite to go up.+

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