HealthAndSurvival.com

1/3 of the US is normal weight according to BMI, 1/3 is overweight and 1/3 is obese. What can we do to decrease our risks for obesity. Below are some ideas that I think you will find useful. 

Risk Factors for Obesity

1. Not Eating Breakfast increases your risk for obesity by   450%

2. Eating Breakfast away from home increases your risk for obesity by   137%

3. Going to Bed Hungry (>3 hours after last snack/meal) increases your risk for obesity by   101%

4. >33% of meals in restaurants increases your risk for obesity by   69%

5. Eating > 3 hours after waking up increases your risk for obesity by   43%

6. Dinner biggest meal of day increases your risk for obesity by   6%

7. Eating at least one midday snack  decreases your risk 39%

   Reference: 6 week abs, Men’s Health 2006

    

Solution:

1. Breakfast (Oatmeal with ground up flaxseed (Trader Joe’s/Henrys/Wild Oats), Wheat toast with Trans Fat Free Peanut Butter.

2. Snack #1 at 10:30: Granola, Yogurt, Apple, Banana, Protein Bar, Atkins Bar, Almonds, etc. Organic vegetable preferred.

3. Lunch: Healthy lunch, sandwich, soup, etc. Consider not eating all the bread.

4. Snack #2: between 3 and 4PM (Granola, Yogurt, Apple, Banana, Protein Bar, etc, Almonds

5. Dinner: Healthy dinner with vegetables, protein, carbohydrates. Avoid eating foods after 7PM.
   

*Although it seems like more food, you will lose weight.

*If you eat 1 or 2 meals a day, your body will go into FAT SAVING MODE! EVERYTHING YOU EAT WILL BE STORED AS FAT! Your Body “thinks” food is in short supply so stores fat.

*Eating more frequently, you speed up your metabolism and your body will go into fat burning mode.

• The South Beach Diet Book (even if you don’t follow the diet, read the first 116 pages as they will help you learn more about good fats, bad fats, good carbs and bad). Audio Version Available also. I personally prefer this over the Zone diet and Atkins diets as its easier to follow. Weight Watchers is also a good option. 
  

Don’t:

• Eat White Bread  (Eat Rye, Whole Wheat instead)

• Drink Sodas (1 -12oz can has 10 teaspoons/sugar)

• Eat High Fructose Corn Syrup- Increases likelihood of diabetes, obesity

• Eat Trans-Fats ( ie hydrogenated oils, partially hydrogenated oils

• Have more than 2 alcohol beverages/day. More inhibits fat metabolism

Do:

• Eat more fruits and vegetables. Make a fruit smooth for meal replacement. Don’t add ice cream

• Exercise 150 minutes/week. Important to get heart rate up (break a sweat).

• Consider nutritional supplements if recommended.