much Fat to be consumed daily? *~~~
overall health: No more than 30% of total calories
with low risk of heart disease: No more than 30% of
total calories from fat.
history of heart disease, or have risk factors: No
more than 20% of total calories from fat.
heart disease: discuss with your Doctor. No more than
10% of total calories from fat.
Suppose you want to get 20% of your calories form
fat, and your targeted calorie intake is 2000 calories
20% of 2000 = 2000x0.20 = 400 fat calories
Calculate Fat to be consumed.
Remember that 1g of fat gives you 9 calories.
Therefore, 400 fat calories = 400/9 = 44.45 g fat
that if your total targeted calorie intake is 2000
calories, and you want to eat 20% of calories from
fat, you should eat 44.45 g of total fat per day.
can I avoid too much fat in my diet?
or fatfree varieties of all dairy products (milk,
yogurt, cheese, butter, cream, ice cream)
oils. If a recipe needs some oil/butter/Ghee, use
olive or canola oil in small quanty. Make a habbit
of brushing or spraying the oil in the pan instead
utensils for cooking.
the utensil, then add (preferably spray) oil. A heated
pan spreads the oil better.
baking, barbecue or grill for frying, if possible.
labels on the food products carefully. Look for labels
of lowfat or reduced fat.
carried away by the words 'No Cholesterol' on labels.
Majority of vegetable products are cholesterol free.
It is the fat content of the item which matters.
fast foods. Salads, sandwiches, fresh fruits are best
go to a hotel, give instructions to add only very
small quantities of oils for cooking.
when you feel hungry.
while watching TV. You eat a lot and you don't know
while watching TV.
determines your weight?
weigh is the result of several factors:
and what kinds of food you eat
~whether your lifestyle includes regular physical
~your genetic make-up
~hormonal and neurological regulators
weight loss and weight management should address all
of these factors and you should ignore products and
"fad" diets that promise quick and easy
results. All these diets do is give you misleading
expectations. Furthermore, these diets result in short
term weight loss and may actually be a danger to your
health. Low-calories diets are also a problem - with
these it is difficult to get enough of certain nutrients,
such as folic acid, magnesium and zinc. And they promote
temporary loss of fluids rather than permanent loss
of fat. Cutting calories to fewer than 1200 (if you're
a woman) or 1400 (if you're a man) usually doesn't
allow enough food for you to be satisfied in the long-term
and if a "diet" can't be followed over a
long-term period it won't result in permanent weight
loss. I think the key is taking things one day at
a time. It's tough for me sometimes too, but when
I follow my own rule, I sleep just as good if not
better than when I stuffed myself.
to do it! *~~~
the right goals is an important first step. Be realistic
in setting the goal weight - aim for 10 percent.
commitment - lose weight because you want to, not
to please someone else. You must be internally motivated
to lose weight because it's what you want to do.
your doctor. Make sure that your health status allows
for increasing your physical activity.
a calorie-reduced, but healthy, balanced diet. Eat
a variety of foods to keep your diet interesting and
meals - never miss a meal. Skipping meals causes the
body's metabolic rate to slow down as a means of conserving
energy. Also, by eating regularly, you prevent excessive
eating binges as a result of low blood sugar levels.
I have a banana and a vitamin first thing. One day
a week, I have eggs and a couple of slices of bacon.
Not the entire package.
and oils. It is much easier to avoid visible fat sources
such as oil, butter and margarine than those fat sources
that are hidden and therefore not always recognised
as fat. These include full cream dairy products, fried
foods, processed meats and pastries. A good idea is
to substitute hard, yellow cheeses like gouda or cheddar
with low fat cheeses like mozzarella, ricotta and
cottage cheese. Eat only small portions of meat, chicken,
fish and cheese as these foods are rich sources of
fat. A good dieting tool is to cut off all visible
fat from meat and remove chicken skin before cooking.
to include at least five servings a day of fruits
steam or bake food rather than frying. Vegetables
should be steamed or boiled with no or little added
sugar, cream or margarine. Judicious use of herbs
and spices is encouraged, instead of always using
fat or sugar for flavour. Use non-stick frying pans
and non-stick sprays (like Spray 'n Cook) rather than
oil or margarine.
fibre intake. Foods high in fibre include wholewheat
breads, cereals, fresh fruit and vegetables. Fibre-rich
foods add bulk to the diet and have a greater effect
on satiety (fullness) than their low-fibre counterparts.
In addition, fibre-rich foods generally require longer
chewing times, thus forcing one to eat slower and
helping to prevent overeating. Lastly, fibre-rich
foods are also usually low in calories. When increasing
fibre intake, it is important to simultaneously increase
to eight glasses of water per day.
that alcohol does contain calories and therefore should
be used in moderation. Only weigh yourself once a
week. More frequent weighings can lead to disappointment
and an unhealthy obsession with weight. Make time
in your day for some form of physical activity. Exercise
sensibly by starting out slowly. Start by taking the
stairs at work, walking up or down an escalator, parking
at the far end of a lot instead of cruising around
for the closest spot. Gradually start to increase
this - walking is an excellent form of physical activity
that almost everyone can do. Other examples are swimming,
cycling and dancing. Decide, too, if you like to exercise
alone or with someone. Often, a friend helps you stick
to your schedule. Reward success, but not with food.
Examples include a movie or CD or some free time for
yourself or some new clothes.
your life *~~~
that healthful weight loss is slow and steady. Scientific
studies have proven that the most effective weight-loss
programme balances a healthful eating plan with regular
physical activity. It's not enough to eat healthful
foods and exercise for a few weeks or even several
months. You have to incorporate these behaviours into
your life. Make a healthier lifestyle - not the number
of kilograms - your primary motivation.