Eat to Live - Not Live to Eat
http://www.pcwomensjournal.com/articles/99/1/Eat-to-Live---Not-Live-to-Eat/Page1.html
Noel Peterson, MD
Dr. Noel Peterson can be reached at Regional Cardiology Consultants, Greenville, NC. 252-758-3000.By Noel Peterson, MD
Published on 08/5/2009
Dr. Noel Peterson talks about different methods to cut down on eating and weight
Hara Hachi Bu – This is the Okinawa, Japan concept of eating until you are 80% full – and then you push the plate away. Many of us would think that we are still hungry. This is due to the stretch receptors in the stomach which take 20 minutes to tell the body how full it is. So, if you are unbuttoning the buckle of your pants while still at the dinner table, then you are too late, you have just over eaten.
What defines obesity? The true definition of obesity is a BMI greater than 30. To most of us that is just a number, but to put that in perspective: a 5’4” women weighing 170 pounds is obese. That same women weighing between 146 and 169 is considered overweight. And for those women who have an abdominal circumference greater than 35”, this puts you at a higher risk for developing metabolic syndrome (insulin resistance). In the United States, more than 140 million adults are overweight and 66 million people are considered to be obese. Obesity is a risk factor for heart disease and stroke. Excess weight puts a strain on your heart, may cause elevations to your blood pressure and predisposes you to diabetes.
So, how do you lose weight? There is no magic pill or diet supplement, just 2 simple concepts.
Concept #1: You need to take in fewer calories in a day through both portion control/reduction and make healthy food choices. Eat smaller portions, take smaller bites, chew your food thoroughly, and do not go back for seconds. Stop eating when you are 80% full. Avoid sugary drinks, cookies, candy, and junk food. Drink more water, limit alcohol and other high calorie drinks. Read labels and avoid foods with trans fat and high fructose corn syrup. Don’t fry foods in oil. The staples of your diet should be healthy foods like vegetables, whole grains, lean meat, fish, skinless poultry (do not cook with skin on – fat drips through into the meat), dried peas and beans, and fruit.
If it’s not in your house you can’t snack on it at 10pm (or any other time of the day). Use a shopping list when you go to the grocery store, and do not go when you are hungry. Do not eat if you are not hungry.
#2: You need to burn off calories with cardiovascular exercise. The goal is 30-60 minutes 5 days a week. Being active is not the same as exercising. There are 3000 calories in 1 pound. To burn off 3000 calories one would need to do 3 hours of cardiovascular activity at a fairly intense level. Strength training is also important. It is a myth that muscle weighs more than fat. However muscle is more metabolically active than adipose tissue. One pound of muscle burns off 50 calories/day, whereas one pound of fat burns a mere 2 calories per day. Regular physical activity is not only essential for weight loss; it also lowers your risk of heart attack, stroke, high blood pressure and many other health problems. Find a friend or exercise partner/personal trainer to help you stay motivated.
Remember, do not get discouraged – weight loss is a long process – think of small short term goals. Keep a food diary and an exercise log. Change your mindset so that you “eat to live - not live to eat” and embrace the Japanese concept of Hara Hachi Bu.
What defines obesity? The true definition of obesity is a BMI greater than 30. To most of us that is just a number, but to put that in perspective: a 5’4” women weighing 170 pounds is obese. That same women weighing between 146 and 169 is considered overweight. And for those women who have an abdominal circumference greater than 35”, this puts you at a higher risk for developing metabolic syndrome (insulin resistance). In the United States, more than 140 million adults are overweight and 66 million people are considered to be obese. Obesity is a risk factor for heart disease and stroke. Excess weight puts a strain on your heart, may cause elevations to your blood pressure and predisposes you to diabetes.
So, how do you lose weight? There is no magic pill or diet supplement, just 2 simple concepts.
Concept #1: You need to take in fewer calories in a day through both portion control/reduction and make healthy food choices. Eat smaller portions, take smaller bites, chew your food thoroughly, and do not go back for seconds. Stop eating when you are 80% full. Avoid sugary drinks, cookies, candy, and junk food. Drink more water, limit alcohol and other high calorie drinks. Read labels and avoid foods with trans fat and high fructose corn syrup. Don’t fry foods in oil. The staples of your diet should be healthy foods like vegetables, whole grains, lean meat, fish, skinless poultry (do not cook with skin on – fat drips through into the meat), dried peas and beans, and fruit.
If it’s not in your house you can’t snack on it at 10pm (or any other time of the day). Use a shopping list when you go to the grocery store, and do not go when you are hungry. Do not eat if you are not hungry.
#2: You need to burn off calories with cardiovascular exercise. The goal is 30-60 minutes 5 days a week. Being active is not the same as exercising. There are 3000 calories in 1 pound. To burn off 3000 calories one would need to do 3 hours of cardiovascular activity at a fairly intense level. Strength training is also important. It is a myth that muscle weighs more than fat. However muscle is more metabolically active than adipose tissue. One pound of muscle burns off 50 calories/day, whereas one pound of fat burns a mere 2 calories per day. Regular physical activity is not only essential for weight loss; it also lowers your risk of heart attack, stroke, high blood pressure and many other health problems. Find a friend or exercise partner/personal trainer to help you stay motivated.
Remember, do not get discouraged – weight loss is a long process – think of small short term goals. Keep a food diary and an exercise log. Change your mindset so that you “eat to live - not live to eat” and embrace the Japanese concept of Hara Hachi Bu.