In our modern world problem of obesity is widely discusses in different forms: TV shows, books, articles… But most of them view this problem within the framework of appearance and good form. I’m sure not everyone knows that being overweight is also very dangerous from the medical point of view.
Excess weight and obesity substantially raise the risk of illness from high blood pressure, type 2 diabetes, stroke and heard diseases, gallbladder disease, arthritis, sleep disturbances, breathing problems, and certain types of cancers.
I faced this problem personally two years ago, when my husband was taken to the hospital with a heart attack. The doctor told him that his heart problems were mainly predetermined by his obesity, and that he had to lose at least 4 stone, in order to prevent a stroke.
That was a huge shock for all our family. Yes, he was a very stout man in his mid-forties, and his weight was almost 18 stone. But, frankly speaking, we never paid attention to this before. He had experienced a lot of other problems: insomnia, frequent headaches, and heart palpitations. But we never thought that these would lead to heart problems.
So, the doctor prescribed for him a special routine regime, including a healthy diet and exercise. In order to lose these harmful four stone in four months he had to:
- Eat a wide variety of foods but in little amounts. This is important, because different foods make different nutritional contributions.
- Fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat and free from cholesterol—should make up the bulk of the calories he consumed. The rest should come from low-fat dairy products, lean meat, poultry and fish.
- Avoid too much sugar. Most of the products that contain a lot of sugar also contain a lot of fat. Try to replace sugar something sweet but less harmful for your diet, for example a bit of honey or sweet fruits.
- Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods are regarded as increasingly important in helping to protect against developing certain types of cancer and other diseases.
- Maintain a moderate protein intake. Protein should make up about 12% of one’s total daily calories.
- Try to decrease intake of salt in your ration. This is equivalent to the amount of sodium in a little more than a teaspoon of salt. Cut back on the use of salt in cooking and on the table; avoid salty foods; check food labels for the inclusion of ingredients containing sodium.
- Include regular physical activity throughout life. It is associated with lower death rates for adults of any age, even when only moderate levels of physical activity are performed. The choice of activity is up to you, but walking is considered the best for heart health. Also there is jogging, light exercises for belly and chest. Even housework can be useful for losing weight (washing dishes, mopping the floor, cutting the grass in a backyard).
I helped my husband as much as I could, and in just four months we saw tremendous results. Not only has he lost over four stone pounds, but he’s also free from headaches and heart problems.
Please Note: The information presented throughout www.lose123456stone.co.uk is for informational purposes only and is not a substitute for medical advice. Please see your physician before starting any diet and/or exercise program.