Tips To Avoid Being Overweight and Obese

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First of all, I am very excited because I already have followers for my blog.  Thanks everyone for the support! I am very happy!  You guys keep me going.

Currently, I am concerned with my weight because I do not want to be overweight. Being overweight has an increased risk of developing diseases such as Type 2 diabetes, high blood pressure, coronary heart disease and fertility problems.  Overweight and obesity is not only the problem for adults (increases with age), but also for youths.  In Canada, 24% of boys aged 12 to 17 are overweight or obese, compare with 17% of girls.  For adults, 13% of population between 20 to 34 years old are considered obese, compare with 22% for those aged 45 to 64.  Since overweight and obesity generally increase with age, it is necessary to prevent a youth from being overweight or obese as young as possible. It is also crucial for adults to watch their weights so they do not have to spend lots of time at the doctors later in their lives. Here are some tips to avoid being overweight and obese:

1) Consume starches or carbohydrates that contains vitamins, minerals and fiber – Cooked dried beans, peas, and lentils, starchy vegetables, rolled oats and bread are very good examples of healthy carbs.  Example of one serving would be 0.5 cup of starchy vegetable such as corn.

2) Eat fruits and vegetable daily – Fruits is the perfect choice when you sweet tooth strikes.  Fruit not provides us with vitamins A and C, potassium and fiber, but also plant compounds that may project against disease and cancer.  Vegetables are also loaded with vitamins A and C, folic acid, iron, magnesium and fiber.  Example of one serving of fruit would be 1 small or medium-sized fruit such as apple and orange, and one serving of vegetable would be 1 cup of raw vegetable such as lettuce, spinach or broccoli.

3) Consume milk products and lean meat – Milk and yogurt are excellent sources of calcium (source for strong, healthy bones).  Milk products also provide protein, phosphorous, magnesium, and vitamin A and D. On the other hand, lean meat such as fish and chicken are excellent sources of protein, and B vitamins. Example of one serving of milk products would be 1 cup of milk, and one serving of lean meat would be 1 ounce cooked fish.

4) Do regular exercise – Doctors recommend 30 minutes of physical activity on most days.  Even yoga and gardening are considered physical activity.

5) Perform annual body check – Go to your doctors to have your annual body check done to keep your health in check.  Plus it is free anyway and body check does not usually take long.

6) Get enough sleep – Get a good night’s sleep. Don’t eat too late. Get up early and keep busy all day so that you are ready to sleep at night.

Are you trying to keep yourself in shape? What do you do to do so? What physical activity do you do? Please post your comment below. Chao!

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