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Two out of three Americans are overweight. The primary cause is that we eat more and exercise less. There is no doubt that the more advances we make that amplify our lifestyle the heavier we become. Wait a minute! What about all those low-fat foods that we eat now? How come I alleviated fat in my diet but I’m still gaining weight? It’s a simple answer. A few years ago we all became concious of the damaging effects of fat in our diet. What did we do? We began to concentrate on reducing cholesterol and taking fat out of our diets. This is a wonderful thing. However, The National Center for Health Statistics studied consuming habits of 8,260 adult American between 1988 and 1991. Their research showed that Americans had significantly alleviated their fat consumption but still packed on the pounds. How can this happen? There is no mystery. In the way of counting fat grams, we halted counting calories! Many of us bought in to the theory that if it's “low-fat” it won’t make us fat. WRONG! You can’t forget about counting calories. If you eat more calories than you need the body will store them as fat. It doesn’t matter whether the calories are from fat or carbohydrates. One school of cosidered believes that eating minute amounts of fat can actually keep you from over indulging on total calories. The theory is that dietary fat causes our bodies to produce a hormone that tells the intestines to slow down the emptying process. You feel full and therefore are less likely to overeat. Adding a little peanut butter to your rice cake may satisfy your hunger for a longer period of time, thus preventing you from consuming more than you need. Here’s more news that is surprising. Tufts University scientists put 11 middle aged men and women volunteers on a variety of average, alleviated and low-fat diets. The results? Extremely low-fat diets which supplied only 15 percent fat from calories (this is a diet near unachievable in real life) did have a positive effect on blood cholesterol and triglyceride levels. However, a reduced-fat diet (much more realistic) only affected those levels if accompanied by weight loss. In fact, they concluded, cutting fat without losing weight actually increased triglyceride levels and decreased high density lipoproteins (HDLs), the “good” cholesterol that helps protect again heart disease. We can deduce, therefore, while surplus fat isn’t healthy, fat is also not necessarily a bad thing. Without some fat in our diet, the body won’t make nerve cells and hormones or absorb some of the fat soluble vitamins. Okay, so how can you determine your perfect weight? Just how much fat and how a lot calories should you consume to reach and maintain a healthy weight? One answer won’t work for everybody. So you need to do some figuring to determine how much fat and how a lot calories you could have. First, you need to determine your perfect weight. Here is a simple procedure to determine what that weight should be: For Women The perfect weight for a woman who is exactly 5 feet tall is 100 pounds. For every additional inch above 5 feet, contribute five pounds. If you're shorter than 5 feet tall, subtract five pounds for every inch you measure below 5 feet. Next, determine whether you have a small, medium or large frame. Using a measuring tape, measure your wrist. If your wrist measures exactly 6 inches, you have a medium frame and the weight number you calculated above, does not need to be adjusted. If your wrist measures less than 6 inches, subtract 10 percent from your perfect weight. If your wrist measures more than 6 inches, contribute 10 percent to your perfect weight. For Men The perfect weight for a man who is exactly 5 feet tall is 106 pounds. For every additional inch above 5 feet, contribute 6 pounds. To determine whether you have a small, medium or large frame, measure your wrist. If your wrist measures exactly 7 inches, you have a medium frame and you do not need to adjust your perfect weight. If your wrist is smaller than 7 inches, you have a minute frame and should subtract 10 percent from your perfect weight. If your wrist is larger than 7 inches, you have a minute frame and should contribute 10 percent to your perfect weight. Okay, now that you know what your perfect body weight should be, let’s take a look at how a lot calories your body requirements each day. Before we do this however, you need to take into account your level of activity. If you're totally inactive and usually obtain no exercise, multiply your adjusted perfect weight by 11. If you obtain regular exercise two or three periods a week, multiply your adjusted perfect weight by 13. If you obtain regular exercise four to five periods a week, multiple your adjusted perfect weight by 15. And finally, if you obtain regular exercise six to seven periods a week, multiply your adjusted perfect weight by 18. Now that you know your perfect weight and how a lot calories you need each day you could easily figure out how much fat you could eat. Most nutritionists advocate that you limit everyday intake of fat to 30 percent of your total calories. However, if you want to lose weight or have a history of heart disease or cancer, limit your everyday fat consumption to 20 percent of your total calories. Let’s take a look at a real life example. If Jane is a 5 foot 4 inch woman with a medium frame her perfect weight is 120 pounds. Jane is trying to lose weight so she requirements to keep her fat calories down to about 20 percent. Jane is exercising two to three periods a week so we can multiply her perfect weight by the number that matches her activity level, which is 13. Now we know that Jane requirements 1,560 calories each day. If we take 20 percent of 1,560 (1,560 multiplied by .20) we obtain 312. Next, translate fat calories into fat grams (this will make it easier for you to read food labels). One gram of fat equals 9 calories. So if we divide 312 by 9 we know that Jane can eat abut 35 grams of fat per day. Because Jane is over weight and trying to lose, her perfect weight and current weight do not match up. Jane requirements to adjust her total calorie consumption. In order for her to lose one pound, she requirements to remove 3,500 calories. One simple solution is to lose a pound a week. That’s a worthy, healthy goal and we’ll explore ways that will aid you attain that goal in the upcoming segments. |
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