It’s rare to see someone who is totally happy with his or her current weight and body shape.
There are also people who are in the correct weight range but have unhealthy body fat percentage ratios.
Every day more fad diet books show up at the supermarket check-out, making it difficult for consumers to know what to do to achieve their ideal weight.
Managing Weight Levels
Some people want to put more weight on, most want to take weight off. Ironically, since “Low-Fat” diets became popular in the mid 80’s, the percentage of people who are overweight has increased by over 30%. Invariably, “healthy choice” foods are low iri fat but high in sugar.
Fat is blamed for all the evils to do with weight but in fact it is only certain types of fat which are a problem, not only from the perspective of weight but from health point of view. Some processed fats, called “hydrogenated” have been found to cause cancer in mice and their used in margarines and processed foods are problematical to health.
Many people do not realize that both protein and fat are vitally important for good health and nutrition. Most low fat diets create frequent bouts of hunger that can cause dieters to actually eat more food, more often. This lack of balance in daily nutrition is why so many fad diets just don’t work.
The role of Sugar
The biggest failure related to successful weight management is an addiction to sugar. Statistics show that the average American consumes 150 pounds of sugar and other refined sweeteners per year. This is almost 500 gms per day.
The most common form of this consumable sugar is found in sweetened soft drinks. Without a doubt, these levels of consumption pose one of the biggest threats to public health that we can actually do something about. Whether you are trying to put more muscle on or take more fat off, your chiropractor can be a huge asset and resource for nutritional information.
The Chiropractic Approach
First, your chiropractor offers accountability. It enables you to use the “buddy system” to diet and exercise, increasing your chances for success because by telling your practitioner what your goals and plans are and he or she can help you stay on track.
Second, your chiropractor can help monitor your vital statistics during your up or down push in weight. Your target heart rate, blood pressure and body fat analysis are all-important markers for a successful weight management program.
Finally, your chiropractor can help your body function at its best with regular chiropractic adjustments during your weight management program. When you have restricted joint movement, it is difficult to exercise and maintain proper metabolic function levels. When you feel good it’s easier to stay focused on the positive aspects of a successful weight management plan.
Remember, the easiest step in your weight management program is the convenience store diet plan. If you can find it in a corner convenience store, DON’T EAT IT! Put the right information and professionals to work for you, and watch the body fat come off and the lean muscle mass take its place!
What’s in a Portion?
Statistics: On average, each American consumes over 126 pounds of potatoes, 92 pounds of fresh fruit, 112 pounds of red meat, and 233 gallons of milk and cream each year. On an average day in the United States, 965,000 people consume a Coke for breakfast.
If your diet calls for “standard portions” of food, here is what you can expect to eat:
• Medium potato – the size of a computer mouse
• Average bagel – the size of a hockey puck
• Cup of fruit – a piece of fruit the size of a baseball
• Cup of lettuce – 4 leaves
• 85g of boneless, trimmed, cooked meat, poultry, or fish – the size of a deck of cards
• 30g of cheese – Size of four dice
• One teaspoon of peanut butter the size of one die
• 30g of snack food (pretzel, chips) will equal a large handful
Important to read the labels on packaging
Calories from Fat – You should get no more than 30% of your days total calories from fat. Divide the number of calories from fat by the total calories, multiply the result by 100.
Calories – A calorie is a measure of the fuel you get from the food you eat. Less than 30% of your calories should come from carbohydrates which come from whole grains, fruits and vegetables; about 40% should come from protein; about 30% should come from fats.
Serving Size Serving Size and Servings Per Container Reflects what the average consumer will actually eat.
Carbohydrates – These should make up less than 30% of your days total calories. If the total number of grams of carbohydrates is more than double that of sugars, it’s a food that is high in complex carbohydrates, the high quality, slow-digesting energy sources that brings plenty of fibre, vitamins and minerals.
% Daily Value – Shows how the nutritional content of a certain food is in line with the recommended intake of nutrients for a hypothetical daily diet of 2,000 calories.
Total Fat, Saturated Fat, Cholesterol, Sodium – Sodium makes foods flavourful; fat helps make food smooth and creamy; and cholesterol often accompanies fat. Don’t get above 100% daily value for sodium, cholesterol or any of the different types of fat over the course of a day.
Protein – There is no daily value for protein but, on average, women 25 or older should get 50 grams a day and men, about 63 grams. What is not used is often stored as fat. If the number is more than 20%, it is a solid source of protein.
Fibre – Critical to the hygiene of your digestive system, 10% or more of the daily value, is a good source of fibre. Your daily goal is 25-30 grams.
Sugars – This figure includes a variety of simple carbohydrates including fruit sugars, milk sugars, even table sugar. Sugars give quick boosts of energy but quickly leave you feeling excessively tired.
Vitamin A, Vitamin C, Calcium and Iron – Good sources fall between 10 and 19 percent of the daily value and are available in fresh fruits, vegetables and dairy products.
With our increasingly busy lives and the established health risks associated with excess body fat, the search is on to find more efficient and effective ways to trim our waistlines.
Exercise has shown to be effective for reducing total body and abdominal fat, and helps to counteract the loss of muscle tissue during dieting. So, what are you waiting for? Trade your after-work drink for an after-work exercise session!
If you like this article be sure to visit the Spinal Centre website at www.thespinalcentre.com.au and view more content by Dr. Hooper and the Spinal Rehabilitation Team.
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