Fighting Fat! What's New and What Works

看板EngTalk (全英文聊天)作者hweetsong (tsong)時間18年前 (2007/07/19 21:36)推噓1(1推 0噓 2→)

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A debate is raging across the medical world to determine if obesity is actually a disease or simply a matter of poor diet and lack of exercise. The Reader's Digest July 2007 edition tells us what's new and what works in keeping our body away from obesity All the options on how to maintain a healthy weight is highlighted in the story "Fighting Fat, New Frontiers" in this edition Kindly depicted for you all as below: What Really Works Now 1. Live The Basics Open your eyes. The first step in adjusting any behaviour is becoming more aware of the habit you want to change, says John Foreyt, PhD, director of nutrition research at Baylor College of Medicine. To do that, follow Foreyt's three-step programme: Weigh in daily, record what you eat, and track your exercise. All exercise counts. "Any thing you do is good," says Kelly Brownell, PhD, director of the Rudd Center for Food Policy and Obesity at Yale University. "Is it good to walk down to the end of the drive way and back? If you were just sitting around watching Desperate Housewives, then yeah, it's good." Slow down. "In our culture, you stagger up to the trough, wolf it down and stagger away," says Dr Walter Willett, professor of the epidemiology and nutrition at Harvard School of Public Health. "Instead, think about what you're eating and enjoy it, bite by bite." Treat yourself better. Would you give someone else what you feed yourself? Most people, says Dr Oz, "if they look at it honestly, say 'No, I'd never let anyone eat that crap. But I'm doing it, and too much of it.'" Plan to fail. Most of us make rules when we go on a diet. And if we break a rule, the diet's off, says Brownell. Instead, know that you'll make mistakes and know how to pick yourself up. Carry an "umbrella". "When the climate is foul, we take resposibility for defending ourselves against it," says Yale University obesity expert Dr David Katz."We live in a foul nutritional climate. People go out in it every day hoping not ot get fat. It's silly. So Katz never leaves home without packing some whole grain cereal, carrots, nuts, seeds, fruits, and nonfat yoghurt to bring along. 2. Make Smart Decisions Order the starters. Begin meals with a broth-based soup or low-fat salad of no more than 150 calories, and you'll eat less of the main course, says Barbara Rolls, PhD, the Guthrie Chair of Nutritional Sciences at Penn Sate. These foods are low in calories, but high in fibre, protein and filling vegetables. Put out the fire. Reduce trans and saturated fats and processed foods, which stimulate inflammation in the liver and contribute to diabetes,high cholesterol and hypertension, says Dr Oz. Eat more natural foods and inflammation-quenching omega-3 fats. Drink up. Studies show that for some it's easier to lose and maintain weight without meal replacements, such as Slim-Fast or Ensure, than trying to estimate the calories in meals. Avoid long labels. "Eat a lot of foods with one ingredient," says Dr Katz. "A banana's only ingredient is banana." When buying products in a bag, box, bottle or jar, it's usually good to look for short lists on the labels. Eat naked. Load up on fruits and vegetables, but make sure they're not covered in fat, salt or sugar. And pick unsalted, raw (not roasted) nuts. Cut the fat. Proteins and carbs have four calories per gram. Fat has nine. "When you eat less fat, you take in fewer calories without eating less," says Dr Dean Ornish, founder of the Preventive Medicine Research Institute in Sausalito, California. Go whole grain. Refined carbs (white rice, pasta, noodles, bread) are quickly absorbed and converted into fat, so choose whole grains instead. Get wet. Eating food that has high water content, like broth-based soup, fills you up more than sipping water with your food. Use the 2/100 rule. Eat fibre-rich foods to reduce the number of calories it takes to feel full, says Dr Katz. Choose bread, cereal and crackers with at least two grams of fibre per 100 calories. Dump liquid calories. Cut calories in a cup, says Barry Popkin, PhD, director of the Interdisciplinary Center for Obesity at the Unversity of North Carolina. Cut out one soda a day, and you can drop about six kilograms a year. HOW AND WHEN TO EAT Start early. Eating breakfast is key, says James O. Hill, PhD, cofounder of the National Weight Control Registry (NWCR), which tracks people who have lost more than 13 kgs and kept it off. " It makes you better able to manage food during the rest of the day," he syas. But what you eat still matters: You can't start your day with doughnuts and expect to lose weight. Eat often. You should never feel starved, says Dr Oz, who eats small meals every two hours or so. If you eat often, and pick healthy foods, you'll fell full longer. Find your favourites. Choose a few healthy foods that you enjoy, and stick with them. Have cereal for breakfast, and black bean soup with a whole wheat roll for lunch a few days a week. "Then you eat because you're hungry not because you want to taste new tastes," says Dr Oz. Watch the weekends. Popkin found that adults aged 15 to 50 eat an extra 115 calories per weekend day. That's Friday, Saturday and Sunday. 3. You're In Change It's what, not how, you lose. "There are many ways to lose weight," says Hill. It doesn't matter how you do it, as long as you get the nutrients you need. The key is kepping it off by staying active and weighting in often. Take Charge. We want ot fell in control of what we eat, says Dr Ornish. "That goes back to the first dietary intervention, when God said not to eat the apple. It didn't work- and that was God talking." The fix? "Instead of saying, 'These are forbidden foods.' say, 'I'm goin to eat healthier. If I indulge ine day, it doesn't mean I've failed. It means I'll eat healthier the next." This the part of "What Works". I will try to share "What's New" soon -- ※ 發信站: 批踢踢實業坊(ptt.cc) ◆ From: 140.112.239.134