WEIGHT CONTROL

The overweight male will carry 15 – 20% of body weight as fat and the obese male in excess of 20%.   The overweight female carries 25 – 35% of body weight as fat and the obese, in excess of 35% body fat.

30 gram of protein yields 116 calories, 20 gram of carbohydrate contains 116 calories and 30 gram of fat yields 263 calories so we can see why the body conserves excess calories as fat.

Overweight people can be so for the following reasons:   metabolic imbalance and fluid retention, pituitary or thyroid gland or liver or pancreas imbalance, or perhaps emotions such as depression, frustration, insecurity, guilt or boredom are factors involved.   Often though it is a matter of what we put in our mouth and lack of exercise.

Then of late the hypothesis of the existence of “the thrifty gene” is gaining wide acceptance.   Extensive studies have shown the relationship between genetic inheritance and being overweight.   The chances of two obese parents producing an obese child is known to be about 80%, with one obese parent 40% and neither parents obese, around 7%.   Infants and young  children who are fed large portions develop an excess of fat cells and become overweight, and remain that way, with a usually voracious appetite.

Some health problems associated with carrying excess weight are:   high blood pressure, diabetes, heart disease and circulatory disorders and arthritis.

Many overweight people are undernourished, especially if their dietary focus is on refined “junk” food which can lead to low blood sugar levels and an associated constant craving for food, the sweeter the better.   A change in eating patterns is required to be able to lose weight.

Four to six meals of equal size, daily, or “grazing” has proven to promote weight loss as the pancreas is gently stimulated, keeping blood sugar levels relatively steady.   In this way all cells are being nourished thoroughly, regularly, including those of brain that need to register satisfaction and satiated appetite.   We should stop eating at the first sign of fullness or satisfaction.   The stomach size will adapt to smaller meals and one will feel satisfied with far less food.

If you want to lose weight, start by eating the evening meal from a side plate, store tempting foods out of sight, but better still, DON’T BUY THEM.   Enjoy a large breakfast, medium size lunch and small tea/dinner.   Pin up a photograph of yourself at an ideal weight and keep looking at your goal, planning and expecting to look like that soon.    MOST IMPORTANT, after Doctor’s permission, exercise for one hour daily, six days per week.   Drink two litres of water daily.   Reduce consumption of grain based foods and animal fats.

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