Obesity is, quite simply, an excess of body fat. Anyone who is 20 percent over the norm for their age, build, and height is considered obsess. Those who are obese are more likely to experience kidney trouble, heart disease, diabetes, high blood pressure, complications of pregnancy, and psychological problems. Liver damage is also common in overweight persons. Some of the causes of obesity are glandular malfunctions, malnutrition, emotion tension, boredom, habit, and love of food.
Obesity has been linked to food sensitivity/allergy. Changing your eating habits is important in losing weight. Malnutrition may be another important factor in obesity. When there is inadequate intake of all the essential nutrients, fat is not easily or adequately burned.
Be active-take a brisk walk before breakfast to burn off fat. Do not worry as much about the number of calories you consume as you do about eating the proper foods in the diet. Remember: Exercise is the best way to control your weight, not an overly strict diet. Exercise is the best way to rid the body of fat and to maintain good muscle tone.
Follow a fasting program once monthly.
Remember to rotate your food and to eat a variety of foods.
Drink six to eight glasses of liquids daily, such as distilled water and herb teas. They are nonfattening fillers.
Make sure your bowels move daily.
Use extra fiber daily. Take fiber with a large glass of liquid one-half before meals.
Put less food on your plate. Chew slowly. Under eat and do not chew gum. Gum starts the gastric digestive juices flowing and will make you feel hungry sooner in addition to overworking your digestive system.
Never consume animal fat (found in butter, cream, ice cream, whole milk, rich dressing, mayonnaise, and fried foods). However, do not eliminate sources of “good” fat (containing unsaturated fatty acids) such as avocados, olive oil, and nuts. Use these foods in moderation- no more than twice a week.
Do not use any white flour products, salt, white rice, or processed foods. Also, avoid fast food restaurants and all junk foods. Do not consume sweets such as soda, pastries, pies, cakes, doughnuts, and candy. Omit all forms of sugar from the diet.
Eat more complex carbohydrates that also offer protein such as tofu, lentils, plain baked potatoes (no toppings), sesame seeds, beans, brown rice, whole grains, and whitefish (no shellfish).
Never do grocery shopping on an empty stomach. You will be tempted to buy forbidden foods and will often buy more food than you need or can use before it loses its freshness.
Eat fresh fruits and an abundance of raw vegetables. Make one meal each day entirely of vegetables and fruits. Use low-calorie vegetables such as broccoli, cabbage, carrots, cauliflower, celery, cucumbers, green beans, kale, lettuce, onions, radishes, spinach, and turnips. Low calorie/low carbohydrate fruits include apples, cantaloupe, grapefruit, strawberries, and watermelon. The following are the highest in carbohydrates and calories and should be consumes in moderation: bananas, cherries, corn and hominy, figs, grapes, green peas, pears, pineapple, sweet potatoes, white rice, and yams. While raw foods are preferable, foods that are being heated should either be baked, broiled, steamed, or boiled. Never consume fried or greasy foods.
Make lunch your main meal instead of dinner. Some people have had excellent results consuming no food after 3 p.m.
Consume healthy snacks and desserts:
Celery and carrot sticks.
Low-fat cottage cheese topped with fresh applesauce and walnuts.
Crackers topped with sesame butter and sesame seeds.
Unsweetened gelatin made with fruit juice in place of sugar and water.
Natural whole grain, sugar-free muffins.
Freshly made, unsalted popcorn.
Rice cakes topped with nut butters (but not peanut butter).
Watermelon, fresh fruits, and frozen fruit popsicles.
Unsweetened yogurt topped with granola or nuts and fresh fruit.
Herb teas mixed with unsweetened fruit juice are very satisfying low-calorie drinks and are also very filling. Use between meals and when a desire for sweets hits you.
Use barley malt sweetener instead of sugar. This is highly concentrated, but is not dangerous. It contains only three calories to one gram (two teaspoons). This sweetener is particularly beneficial to the diabetic or hypoglycemic patient.
Yellow vegetables, chestnuts, corn, white potatoes, brown rice, oatmeal, apples, grapes, and buckwheat all contain a small amount of essential fatty acids and should be part of the diet in moderation. Nuts, seeds, avocados, olives, coconuts, and wheat or corn germ are high in vegetable fatty acids and should not be overused.