Important Things to Remember Obesity Person
Calories Expended in Various Activities
(Per Hour)
1. Sitting at rest : 300
2. Standing : 40
3. Running : 500
4. Cycling : 175
5. Boxing : 800
6. Sweeping floor : 100
7. Typewriting : 40
8. Writing : 30
9. Tailoring : 75-80
10. Painting furniture : 100
Note: These are average figures. The actual energy expenditure depends mainly on the weight of the individual and the facility with which he does a given task.
The body then draws on its fat reserves for the portion of energy not supplied by the diet. In addition to decreasing the total number of calories consumed, the typical reducing diet decreases the proportion of carbohydrates. Sufficient high quality protein must be included to ensure that important body tissues will not be broken down for their amino acid content. Often a dieting individual becomes discouraged if he does not begin to lose weight immediately. When tissue is metabolized (broken down) for use as fuel, water is temporarily retained to replace it. After 2-3 weeks this excess water is excreted, resulting in rapid weight loss at that time.
Key things to remember:
1. About one-third of all cancer deaths can be easily be associated / related to what we consume as food.
2. Saturated fat raises cholesterol levels more than anything else we eat.
3. Low fat diet is considered to reduce the risk for cancers of breast colon, prostrate and rectum.
4. Fat consumption should be less than 30% of energy intake to manage body weight and cholesterol.
5. Body cannot obtain 40% or more of calories from fat, rest of it lead to depositions and cholesterol increase.
6. Permanent weight control can only be achieved by a well balanced, life time eating plan based on variety of foods that have maximum nutritional value. Small change in life style and eating habits can do wonders on the health.
7. Drink 6 to 10 (2 to 2.5 liters) glasses of water a day.
8. Know the percent of calories that come from fat in everything you eat.
9. Give preference to whole grain products.
10. Consumption of fresh citrus fruits should be raised.