Obesity Weight Loss Prevention



What can i do about it?

first of all measure you BMI and waist circumference and then explore your life style to determine the cause.

Ideally you should work on both ie, - reduced/ensure effective
 consumption and effective expenditure

What are healthy eating habits ?

Dietery recommendation

• Base meals on starchy foods such as potatoes, bread,
 rice and pasta, choosing wholegrain where possible.
• Eat plenty of fibre-rich foods – such as oats, beans,peas, lentils, grains, seeds, fruit and vegetables, as

 well as wholegrain bread, and brown rice and pasta.
• Eat at least five portions of a variety of fruit and vegetables
 each day, in place of foods higher in fat and
 calories.
• Eat a low-fat diet and avoid increasing your fat and/or
 calorie intake.
• Eat as little as possible of:
1 - fried foods
2 - drinks and confectionery high in added sugars
3 - other food and drinks high in fat and sugar, such as some take- away and fast foods.
• Eat breakfast.
• Watch the portion size of meals and snacks, and how
 often you are
 eating.
• For adults, minimise the calories you take in from alcohol.

Increasing the expenditure:
At least 30 minutes of regular, moderate-intensity physical
 activity on most days reduces the risk of cardiovascular
disease, diabetes, colon cancer and breast cancer.More activity may be required for weight control.

Activity
  1. Make enjoyable activities – such as walking, cycling,
     swimming, aerobics and gardening – part
     of everyday life.
  2. Minimise sedentary activities, such as sitting for
     long periods watching television, at a computer
     or playing video games.
  3. Build activity into the working day – for example,
     take the stairs instead of the lift, take a walk
     at lunchtime.
  4. People with certain medical conditions – such as type
  5. diabetes, heart failure or uncontrolled hypertension
     or angina – should check with their Doctors h before
     starting a weight loss programme.







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