How to Lose Unwanted Pounds with the Help of Fruits and Vegetables
A healthy mind is only possible when it is housed inside a healthy body. A healthy body is one that is neither overweight nor obese. The good thing is that majority of us now realize the complications and health issues that come along with being obese or overweight. It is sad however that a large percentage of the population only start losing weight once they notice considerable weigh gain, or once they reach the borderline of obesity.
What makes it all the more difficult for many of us to lose weight is that of the hectic and busy schedules that we lead daily, We should be aware that the one way in which the body sends out the message that our health is not at its peak is through an increase in body weight. If you ignore these small but significant weight gains, you will wake up one day overweight, or worse, obese suffering from a wide array of debilitating diseases and chronic ailments. Heart disease, hypertension, and diabetes are just some of the most common conditions associated with being overweight and obese. Before it’s to late, press the panic button now and start working towards the road to weight loss.
One of the most crucial elements to weight loss is a healthy, balanced diet. As we lead such busy lives, we tend to forget about the nutritional content of the food we eat. We end up eating junk food; meals that are convenient and fast, but are dangerous in that they contain high levels of unhealthy preservatives, sugars, and fats. Before things get out of hand, we suggest that you take control of your life. Stop eating junk foods that will only make your condition much worse.
Overweight essentially refers to the increase in fat, but a significant increase in the weight of other components such as the muscles, bones, and water too. Obesity on the other hand mostly describes the significant increase in the amount of body fat percentage. The Body Mass Index or BMI basically measures the percentage of body fat in relation to one’s weight and height.
By rule, a BMI score less than 18.5 indicates that an individual is underweight. On the other hand, those whose BMI falls between 18.5 and 24.9 are classified to be of normal weight. Those with BMI between 25 and 29.9 on the other hand are categorized as overweight. Lastly, those with BMI greater than 30 are diagnosed to be suffering from obesity.
Here are ways on how you can lose wright through optimum nutrition
The National Institute of Health tells us that healthy weight loss can only be possible if we are willing to shift to more positive lifestyle changes, including the implementation of a healthy diet plan, portion eating, and exercise.
According to wellness experts, successful weight loss is only possible when we finally realize the long-term benefits of having normal weight. Those who simply subject themselves to healthy dieting habits for the sake of short-term benefits are most likely to fail sooner than expected. In addition, researchers reveal that in order for us to keep the weight off, we should be including a ton of low-calorie food items to our daily meal pans. Fruits and vegetables contain high concentrations of vitamins and minerals, despite the fact that they are low in calories. Lastly, adapting a more active lifestyle is a tenet of weight loss. Those who have sedentary lifestyle may not feel its inconveniences now, but it will eventually suffer from it.
To successfully lose weight, the amount of calories that you taken in should always be lesser than what you burn during exercise. With this in mind, those who want to lose weight should only opt for food items with lower-density features. Simply put, energy density refers to the total number of calories in food. Alternatively high-density food items are those that are filled with calories. A food item with up to1.5 calories per gram is considered high density.
Here is a list of veggies and fruits that are good for weight loss:
– bell peppers
These fruits and vegetables will make you feel full, even those under the low-density category. They’re also filled with vitamins and minerals- nutrients that are essential to a balanced diet. In addition, fruits and vegetables contain high levels of antioxidants that help in fighting free radicals, thus reducing one’s chances of developing heart disease, and other chronic debilitating conditions. Ideally, fruits should be eaten before major meals, as treating them as desserts is not as recommended since they interfere with effective digestion.
To get the most out of these delicious food items, make sure to eat veggies and fruits featuring different colors, namely red, yellow, white, green, and purple.
We will enumerate some of the most nutritious, low-calories fruits and vegetables that you need to include into your meals soon.
A cup of spinach 7 calories
– 100 gram Broccoli 34 calories
– 100 gram cauliflower 31 calories
– 100 gram radish 16 calories
– 100 gram mushroom 38 calories
– 100 gram cantaloupe 34 calories
– 100 gram grapefruit 42 calories
So how exactly do fruits and vegetables help in our quest to successful weight loss?
The low-density nature of fruits and vegetables is the primary reason why they are integral elements of any weight loss program. It is also due to this quality that you tend to feel full after eaten them, thus you are more likely to stop from eating altogether. Fruits and veggies also contain high amounts of water and fiber which in turn reduce both their energy density and volume. According to research, the amount of calories never stops people from eating, but the volume of the food is basically what stops them in their track.
Additional studies that overweight people who limited their diet to low-calorie food items successfully lose significant weight when compared alongside those that simply reduced their overall caloric intake.
There are of course people who prefer juicing their fruits and veggies. Although this is a healthy practice, eating whole fruits and vegetables is more effective in that they are more satisfying than in juice form. In addition, a lot of fibers are lost once fruits and veggies undergo juicing. Bear in mind that fiber helps a lot of you want to lose unwanted pounds in weeks. The fiber content also helps in regulating weight, while making sure chronic diseases such as heart disease as well as diabetes type II are at bay.
According to the Centers for Disease Control and Prevention and the National Cancer Institute, the inclusion of veggies and fruits for a balanced diet is highly effective if you really want to lose a lot of weight. Their studies reveal that people who switched to eating up to five servings of fruits and vegetables daily were more satisfied than those who still had high-calorie food items in their diet.
Weight Loss in Post-Menopausal Women
Based on t study published by the Journal of the Academy of Nutrition in 2012, balance between eating fruits and vegetables, reducing meat, dairy, and dessert intakes as well as saying goodbye to a sedentary lifestyle is sure formula to weight loss among menopausal women.
Following this formula benefits older women in the long run, as they create a consciousness that eating healthy will not only ensure them wellness, but give them that much needed confidence as well.
Weight Loss after Child Delivery
Ideally, women who just gave birth will benefit from at least five portions of veggies and fruits daily. Included as part of a balanced diet are healthy portions of whole grain and fiber-filled food items too. The weight loss may be gradual, but is extremely 100% safe for the mother and newborn.
Weight Loss among Teens
Childhood and teenage obesity are common problems that the society face today. It is an epidemic sweeping across our nation and beyond. The main culprits for this problem are sedentary lifestyle and unhealthy eating habits. Adults should be good examples to the youth in order for them to reverse the effects of obesity. Making sure they get high doses of fruits and vegetables during meals should be of top priority. Aside from this, we should create awareness of the benefits of healthy eating so they may want to live in wellness without force.
Weight management is a combination of being more conscious of the calories we take in and working out. Weight control is all about becoming aware of what your body needs versus what your brain desires to eat. It is also important that you exercise regularly to reap more desirable results in the long run.