Dietwealth

  Health Risks Weight Problems Take a Hefty Toll on Body and Mind In the old spiritual, “Dem Bones,” each body part is linked to the next one in line: the thigh bone to the knee bone, the knee bone to the leg bone, and so on. But one body “part”-weight-is connected to virtually all of the others. A healthy weight sets the stage for bones, muscles, brain, heart, and others to play their parts smoothly and efficiently for many years. Excess weight, especially obesity, diminishes almost every aspect of health, from reproductive and respiratory function to memory and mood. Obesity increases the risk of several debilitating, and deadly diseases, including diabetes, heart disease, and some cancers. It does this through a variety of pathways, some as straightforward as the mechanical stress of carrying extra pounds and some involving complex changes in hormones and metabolism. Obesity decreases the quality and length of life, and increases individual, national, and global healthcare costs...

  Obesity is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat. Calories The energy value of food is measured in units called calories. The average physically active man needs about 2,500 calories a day to maintain a healthy weight, and the average physically active woman needs about 2,000 calories a day. This amount of calories may sound high, but it can be easy to reach if you eat certain types of food. For example, eating a large takeaway hamburger, fries and a milkshake can total 1,500 calories – and that's just 1 meal. For more information, read our guide to  understanding calories . Another problem is that many people are not physically active, so lots of the calories they consume end up being stored in their body as fat. Poor diet Obesity does not ha...

  Dietary Fat and Disease Diabetes The types of fats in your diet can affect the development of diabetes. Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds, can help ward off type 2 diabetes ( whereas trans fats do the opposite. , If you already have diabetes, eating fish can help protect you against a heart attack or dying from heart disease.  Eating omega-3 fats from fish does not protect against diabetes, even though there is much evidence that these marine omega-3 fats help prevent fatal heart disease.  Heart Disease In a randomized controlled trial  a  Mediterranean diet  supplemented with extra-virgin olive oil or nuts, both rich sources of unsaturated fat, reduced the incidence of major cardiovascular events amongst patients with diabetes or other risk factors over a 4.8-year follow-up. This study highlighted that low-fat diets are continuing to lose credibility, and that incorporating healthy fats – suc...

  DAY 1 Breakfast Oatmeal with Fresh or Frozen (No Sugar Added) Fruit By switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds  in one year. Plus, hot cereal has more “staying power.” It tends to fill you up better – and longer – than dried cereal. Tea or Coffee If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda). Mid-Morning Snack (enjoy  only  if hungry) Veggie-Salsa Tortilla 1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa. Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold 1 Navel Orange or 2 Tangerines Lunch 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed...