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Show Obesity is Weighty Problem, Don't Take It Lightly by Dr. Dale Nelson You've got to admit. Obesity is a weighty problem. Don't take it too lightly. You know you are too heavy when you leave your seat on a crowded bus and two people immediately im-mediately replace you. Slimness is needed, not only for style (and jogging) jogg-ing) but for survival. Obesity is a minus in your life any way you look at it. It is not only a physical problem, but it can be a social problem pro-blem as well. Now if the shoe fits, you had better read on and decide to be a loser. Try a Few "Tips" First, let it be understood that a sensible sensi-ble activity program is concurrent with the changes in your dietary life-style. Both are important. im-portant. You must remember that calories are important. impor-tant. They count, so you must make sure your total caloric intake is less than your total energy expenditure. The scales will help you determine this. Make sure you have a well rounded, varied diet to provide the protein, pro-tein, minerals, vitamins and energy you need. Don't cut out foods -particularly those you like. Cut down on them Put your meals on a small plate and eat slowly. Avoid skipping or skimping some meals because it leads to overeating at others. Timing of food intake is important. Have a snack (low in calories) 30 to 60 minutes before a meal. It will dull your appetite and lessen your desire for a large meal. Keep a variety of "snack" foods on hand. Nibbling isn't all bad either. Try it, but don't go hog wild. It must be controlled in terms of total calories. A lot of little nibbles will add up to less than one or two large meals and you will feel better in the process. pro-cess. Your diet should be largely fruits and vegetables, (preferably fresh). They are high in nutrients and relatively low in calories. Add a small amount of meat for quality protein and iron with low fat milk for calcium needs. Your fiber needs are met with the fruits, vegetables and whole grain products. pro-ducts. Its going to be a good day, eat a good breakfast. I like a whole grain cereal (no sugar added) with fresh fruit and some orange juice. If you don't eat breakfast chances are you will miss some important im-portant nutrients, and remember, your stomach has gone a long time without food. You will function better during the day with this kind of a start. Quench your thirst with water and be aware of the high calorie additives on bread, potatoes, and salads. They add up in a hurry. I have found that activity ac-tivity around noon reduces my appetite, although I still snack or nibble. Small indulgences, in-dulgences, occasionally, are not fatal, but remember they often packa big calorie wallop. Eat slowly. Most people peo-ple act like food is going out of style and they are not going to get their share. Make seconds hard to get. Our eating style makes this too easy. Think of your favorite fattening foods as poisons. Loot at your fat picture on the refrigerator and "Think Less of Me." By all means, tell your friends you are changing your life style to conform to slimness. Commit yourself. The life you save may be your own, and if your are a good example, it may save some of your family, as well. Good luck. |
