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May 10, 2013
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In Today's Issue
- FREE Top Rated simple weight loss tips...
- 80% Of The Main Diseases Can Be Prevented.
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
80% Of The Main Diseases Can Be Prevented.
Dear Reader,
You've read it time and time again (here many times) that losing weight has important benefits to your body. Considering that over 60% of American fall into the overweight or obese categories, it's clear you're not alone. According to David Katz, MD, MPH, director of the Yale University's Prevention Research Center and the Yale Preventive Medicine Center, warns that being in either category is linked with a higher risk of developing many diseases... diabetes, heart disease, cancer and more.
The good news is that losing even a few pounds (7% to 10% of your body weight) helps improve the odds. Eating healthier (that's lots of fruits and veggies, plus low-fat dairy, whole grains, lean meats, fish, nuts, and beans) and being more active on a regular basis are key - there's no secret to it, no magic pill or special diet. Just good old fashioned common sense and you can reverse (or prevent) diabetes, bring down your blood pressure, cholesterol numbers, help sleep apnea or another sleep problem. The bonus? You'll feel better about yourself too.
Katz believes that 90% of diabetes, 80% of heart disease and as many as 60% of cancers could be prevented with a healthier lifestyle that kept your body weight in the normal range. Many patients are taken off blood pressure or cholesterol lowering drugs after losing even small amounts of weight.
That's especially beneficial for those who are "apple" shaped, a figure that stores excess weight in the abdomen, instead of the hips. Fat in the abdominal area is more metabolically active and thus a more dangerous trigger for heart disease. Apple shapes are at greater risk for certain diseases, but they also tend to have an easier time losing their weight, reversing their risk.
Something else to consider? Just imagine how much harder things are when carrying a backpack filled with bricks... you're loaded down, it takes more energy to climb stairs, walk and such. Without the weight you can move more freely, You'll feel like you have more energy because you won't be so drained by lugging all that extra weight around.
So how do you get there? Here are 5 common-sense suggestions...
1. Make small changes that you can sustain. Substitute healthy choices for junk food, track your food intake, drink diet soda... start small and build on that. You're aiming for progress, not perfection. Aim to live healthier 80% of the time and see how you do.
Continues below...
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80% Of The Main Diseases Can Be Prevented. Continued...
2. You can't lose weight by diet on it's own, you need to be getting regular exercise and watching what you eat. Thirty minutes of exercise on most days is the ultimate goal, but work up to that, and talk to your doctor if you haven't been active in a while, to see how best to start.
3. Work at your own pace; so long as you're consistent you'll see results. Keep in mind that a restrictive eating plan may allow for weight loss in the short term, but will fail over the long haul because you just can't sustain it. At the end of a 6-month period, evaluate your progress, look at how much effort you're putting in and set a new goal for the next six months.
4. Focus on health, not a number on the scale or a size on the rack. This call for you to be more aware of the nutrition landscape... read labels, keep nutritious things on hand so you can make good food choices, plann ahead by taking a healthy snack along so you'll have something when you do get hungry.
5. Examine what led to your weight gain and address it. If you overeat because of stress, find ways to better manage it. If you eat due to boredom, recognize it and find some other options instead. If you eat to ease some other deep psychological pain, find a therapist who can help you work through these issues so they do not rule the rest of your life.
If you truly make the change to eating better, being more active and living healthier you'll start to see improvements in how you look and feel in 2 to 3 months. Not long at all.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.m.webmd.com/diet/features/lose-weight-gain-tons-of-benefits?page=6
David Katz, MD, associate professor, Yale University School of Public Health; and author, The Way to Eat and The Flavor Point Diet:
http://www.davidkatzmd.com/flavorpoint_summary.asp
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