- Eating the wrong food/s
- Limited or no regular physical activity/exercise
- Stress eating
- Surgical modification of the digestive system if necessary
Nutrition Feeding The BodyA weight-loss treatment program does require a reduction in calories. An optimal treatment plan means changing/adjusting lifestyle bad habits and turning them into good/positive habits. This can include nutritional education, relearning to eat, manage stress, and adapting. It is important to feed the body the proper nutrients it needs to maintain optimum health. No one food has all these essential nutrients. Therefore, it takes a combination of a variety of foods to help meet the body’s needs. If an individual has been overweight or obese for an extended amount of time, the body could be starving for these vital nutrients.
|Proteins||Meat, Fish, Poultry, Eggs, Dairy, Legumes, Nuts||Formation of muscles, bone, blood, enzymes, specific hormones, cell membranes, tissue repair, regulates water/acid-base balance|
|Carbohydrates||Grains, Fruits, Vegetables||Supplies energy to brain cells, nervous system, blood, and muscles during physical activity and exercise|
|Fats||Meat, Fish, Poultry, Supplements||Supplies energy, insulates/cushions organs, helps in vitamin absorption|
|Vitamins||Fruits, Vegetables, Grains, Meat, Dairy||Promotes chemical reactions in the body’s cells|
|Minerals||Contained in most food groups||Regulates body functions, assists with growth, a catalyst for energy release|
|Water||Water, Liquids, Fruits, Vegetables||Medium for transporting chemicals, assists in chemical reactions, regulates temperature, removes waste, accounts for 50-70% of body weight|
Types of FatsFats are essential in absorbing fat-soluble vitamins A, D, E, and K.
- Saturated Fat is known to increase blood cholesterol levels. This type of fat is found primarily in meat and dairy products. For example butter.
- Polyunsaturated Fat has been shown to lower blood cholesterol levels. It is found in plant sources like cottonseed, corn, safflower, sunflower, and soybean.
- Monounsaturated Fat has been shown to lower the low-density cholesterol or LDL, which is unhealthy cholesterol. It can be found in avocados, olive, canola, and peanut oil.
- Go for lean cuts of meat
- Trim the visible fat
- Remove the skin from poultry
- Select water-packed tuna
- Choose dairy products made from skim or low-fat milk
Eating and Losing Weight RecommendationsThese recommendations could be redundant, but it is a start.
- Drink at least eight glasses of water every day. This does not include tea, coffee or other beverages
- Eat only when hungry
- Stop when full
- Eat and chew slowly – It takes 20 minutes for the stomach to tell the brain the body is full
- Select foods that take a lot of chewing, which will satisfy the body with less food
- Drinking a warm beverage with a meal helps promote the feeling of fullness and satisfaction
- Serve food on a smaller plate – This fools the eyes, fooling the brain into believing that the meal is the same amount
- Have a piece of fruit or a small fruit smoothie in between meals to keep hunger in check
- Keep the kitchen stocked with healthy ready to eat snacks
- It’s the small thorough steps that add up to achieve goals
Physical Activity BenefitsHealthy food combined with healthy eating habits and regular physical activity can help weight loss goals be met. Building and preserving muscle mass helps the body burn calories. Plus it decreases the risk of:
- Heart disease
- High blood pressure
- Type 2 diabetes
- Colon cancer
- Breast cancer
- Reduces body fat
- Lowers cholesterol
- Relaxes muscular tension
- Reduces anxiety and depression
- Increases energy, concentration, self-esteem, self-confidence