To Much Fat?A Healthy Diet Plan

Whether you need to lose 10 pounds or 100, it is not always an easy task. In fact sometimes it can be quite over whelming just trying to get rid of a few unwanted pounds. According to a recent study done by the National Center for Health Statistics (NCHS), more than 33.8 percent of Americans are obese, 34.2 percent are overweight, and 5.7 percent are "extremely" obese. NCHS claims that one-third of adults, or over 72 million people, were obese in 2005-2006. And the numbers are rising.

Not only are the statistics high for overweight adults but the percent of child obesity is on the rise. A current report by the Centers for Disease Control and Prevention (CDC) says that an estimated 16.9 percent of children and adolescents aged 2–19 years are obese. Additionally, the World Health Organization (WHO) states that there are over 20 million children under age five who are overweight.

The World Health Organization (WHO) states that 400 million adults worldwide are obese and 1.6 billion are overweight. According to the International Obesity TaskForce (IASO) there are 155 million children worldwide that are overweight, including 30-45 million obese children.

Most people know that being overweight can cause health issues. But what many people do not know is that obesity rates as one of the highest causes of death. A 2007 report from the Centers for Disease Control and Prevention (CDC) says that heart disease is the leading cause of death killing 616,067, Cancer: 562,875, Stroke (cerebrovascular diseases): 135,952, and Diabetes: 71,382.

Obesity and being overweight can increase heart disease, high blood pressure, high blood sugar, and several other health concerns. According to the Wellness International Network (WIN), obesity is related to many diseases.

Obesity Related Diseases

• 90% of Type II Diabetes are related to obesity
• 80% Stroke
• 80% Cardiovascular Disease (21% of ischaemic heart disease)
• 8-42% Certain forms of cancer (endometrial, breast and colon)

Losing just 10 pounds may eliminate not only aches and pains but drastically benefit your health and well being:

• Reduce blood pressure
• Reduce heart disease or stroke
• Prevent Type 2 diabetes
• Improve blood sugar levels
• Enhance mobility
• Increase oxygen
• Boost energy

• Improve well being

Overweight is usually described as having more body fat than is optimally healthy. The definition of being overweight in terms of the body mass index (BMI) says the National Institute of Health (NIH), is a person's weight in kilograms (kg) divided by their height in meters (m)squared. NIH states that overweight is a BMI of 27.8 % or more for men and 27.3 % or more for women.

The average daily calorie intake has drastically increased worldwide. People are consuming processed foods that are high in saturated fat and unhealthy sugar. There is a severe decline in the consumption of wholesome food such as fresh fruit and vegetables, whole grains, and all around healthy foods. Not only are we increasing our calorie intake but we are eating more commercially prepared food. On the average, people spend more money eating out than they do eating at home. Studies show that the majority of restaurants and fast food drive-ups are very high in trans fat and processed sugar.

Although you can lose weight without exercising studies have proven that exercise increases your metabolism and definitely helps you lose weight. As well, exercise improves your health, agility, emotional well being, and outlook on life. Yet many people have stopped most forms of exercise including leisure-time physical activity. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that around 40 percent of adults report no leisure-time physical activity and only 31 percent of U.S. adults engage in regular leisure-time physical activity. The NIDDK defines leisure-time regular physical activity as either three sessions per week of vigorous physical activity lasting 20 or more minutes or five sessions per week of light to moderate physical activity lasting 30 minutes or more.

Lets face it, we just do not get enough exercise. As a child and young adult in school I remember having a lot of exercise. Yet the NIDDK reports that only 35 percent of high school students take part in at least 60 minutes of physical activity on 5 or more days of the week. As well, only 30 percent of students attended physical education class on a daily basis.

So how can one lose weight? There are thousands of diets on the market and many quick weight loss schemes. There is the low carb diet, the high carb diet, high protein regime, the low fat fare, the eat all you want and get slim diet, but what is the best diet to choose?

There are a million and one exercise programs that claim the fame of getting slim and trim, but which one is best for you?

To reduce weight and body fat that is healthy and beneficial you have to consume less calories than you burn. There are two options that will help in weight loss: reduce the amount of food you consume or increase physical activities. Ideally one should reduce calories and exercise regularly to achieve the desired results. It is recommended that you consult a physician, dietary expert, or a professional before starting a diet or exercise routine.

So how can one maintain their weight once they lose the excess pounds? Many people lose unwanted weight but once they are off the “diet” they gain it right back. There are several ways to keep your ideal body weight.

Helpful Hints:

• Make life choices that encourage the new “You”.
• Eat fruits and vegetables daily.
• Add nuts and whole grains to your “diet“.
• Limit your intake of unhealthy fats and sugars.
• Eat smaller portions and never overeat.
• Make eating healthy foods a lifestyle; do not revert back to old eating habits
• Keep busy, join a support group, buy a book on exercise, or shop for new clothes.

• Savor every bite
• Do not overeat
• Never eat on the run
• Eating should be a relaxing experience
• Your food presentation should be pleasing to the eye
• Sitting down to eat should be a festive occasion
• Quality not quantity is most important
• Reduce food portions, have light meals
• Desserts should be considered a rare treat
• If you must snack, snack on fruit or vegetables
• Your diet should always contain plenty of fruit an vegetables
• Make healthy food choices

• Take a daily walk
• Stretch while you do common chores
• Take the stairs and not the elevator
• Walk to the store or work instead of driving
• Bring out the old bike and start riding
• Do stretches in the shower or tub
• Don’t forget about breathing exercises
• While sitting do shoulder, neck, and other stretches
• Go to the beach, river, park, or lake regularly
• Take up skiing or snowshoeing
• Join a swimming class
• Go to the park, swing on the swing or monkey bars
• Get a dog and take it for daily walks
• Climb a tree

National Institute of Health: http://health.nih.gov/topic/Obesity

National Institute of Diabetes and Digestive and Kidney Diseases: http://www2.niddk.nih.gov/

Centers for Disease Control and Prevention: http://www.cdc.gov/obesity/index.html

Wellness International Network: http://web.winltd.com/Article.aspx?PageURL=/Pages/English/healthnews/obesitystats.htm