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20 Scary Statistics: Obesity

8 Sep

20 Scary Statistics: Obesity

  1. Over 67% of US adults are overweight, and 33% are obese
  2. This means that only 33% of US adults are at a healthy weight
  3. Obesity is higher in black and Mexican populations, especially for females.  79% of blacks, and 73% of Hispanics, are overweight or obese
  4. More than 30% of children in the US are overweight
  5. Women who are obese when they conceive are 10 times more likely to develop high blood pressure.  Their babies are more likely to be born with spina bifida and heart defects
  6. Women who are overweight or obese before becoming pregnant are more likely to develop gestational diabetes
  7. Babies born in the US in 2009 had a 1 in 4 chance of being obese by the age of 4
  8. Obese children have a 70% chance of being overweight at age 25
  9. Only 25% of high school students do even moderate activity (30 minutes x 5 days a week)
  10. 80%-90% of newly diagnosed diabetics have Type II, and over 80% are overweight or obese
  11. 1 in 3 people born in 2000 will develop Type II diabetes as an adult
  12. 41 million Americans are estimated to have pre-diabetes
  13. For adults, a weight gain of 11-18 pounds doubles risk of Type II diabetes
  14. Obese men are twice as likely to suffer a stroke as a man of a healthy weight
  15. As many as 80% of cancers have a nutritional link, meaning that they can be avoided or treated to some extent through diet (or; said another way, that diet has contributed to their development)
  16. Gallbladder, pancreatic and ovarian cancers are linked to obesity
  17. Obesity and lack of physical activity count towards 30% of colon, breast, kidney and throat cancer
  18. Women who gain 20 pounds since the age of 18 double their risk of developing post-menopausal breast cancer
  19. 42% of Americans eat less than 2 portions of fruit and vegetables a day
  20. 42% of children aged between 2 and 11 drink at least 1 sugar-sweetened soda daily

Are You Following Your Weight Loss Diet Correctly?

25 Jun

There are so many weight loss programmes to choose from.

All of them promising miraculous results.

But no matter which you choose, unless you follow it correctly, it won’t work.

This simple guide will help you ensure you are following your chosen diet correctly.

  • Calorie counting – most people have an incorrect idea of how many calories they should eat in order to maintain or lose weight.  If your weight loss programme involves calorie counting, make sure you know exactly how many calories your body requires, not just the general guideline for your gender.
  • Lifestyle action – this term refers to the large group of (mainly) women who lead such busy lives they don’t feel that exercise is necessary for them.  They imagine that between all the errands they run, they burn a huge amount of calories.  Sadly this isn’t true.  Short bursts of intense exercise are much more successful at burning fat.
  • Just eat sensibly – it sounds like a good plan, just using your common sense to resist unhealthy foods.  If you’re doing this but the weight still isn’t shifting, you need to pay more attention to portion size.  If you consume excess calories – even if they’re from healthy foods – you won’t lose weight.
  • Salad Lover – especially for people who eat out a lot, salads seem like the safe options.  But with the dressings and extras added in, salads can actually contain more calories and fat than some meals.  What can you do?  Your research.  Get online and look at the nutritional guide on the restaurant’s website to help you make the best choice.
  • Low-Fat Lover – if you’re choosing low-fat options of your favourite treats, stop.  Chances are that when you choose low-fat foods you actually consume larger portions than necessary.  Instead, go for the full-fat option and have a small portion – you’ll likely eat less calories, as well as avoiding artificial sweeteners which can actually cause weight gain.

If you’re trying to lose weight, my popular eBook Think & Grow Thin can help.  It isn’t like other weight loss books – it focuses on why the standard weight loss advice doesn’t work and what you really need to know in order to lose weight once and for all.  I’m so confident it will change your life, and your body, that it comes with a complete money-back guarantee.  Get your copy at a great discount price now.

Obesity Linked To Low Wages

23 Jun

Further banishing the image of the ‘fat cat’ rich person, a new UC Davis study has found that minimum wage employees are more likely to be obese.

Minimum wages have been maintained or have fallen for the last 3 decades, meaning many full-time workers are moving closer and closer to the poverty line as the cost of living increases.

The low wages affect weight in at least 2 clear ways: firstly by affecting buyer power as people are less able to afford and even source healthier food options, and also by restricting exercise by the lack of safe outdoor parks and facilities.

Would raising the minimum wage lower obesity rates?  What do you think?

Top 40 Reasons To Lose Weight

9 Jun

It’s easy to say you want to lose weight, but until you know your reasons for wanting to shed the pounds, it’s unlikely that you’ll find the motivation to do it.

Having a reason gives you the determination to resist cravings and make sensible lifestyle changes.

So, why do you want to lose weight?

There are many different reasons, and in a recent survey I carried out online, here are the top 40 reasons I came across.  Reading through these should spark some inspiration in you to find out your own reasons, if you haven’t already.

Here they are:

  1. To feel proud of yourself; a sense of achievement
  2. To feel healthier
  3. To have more energy
  4. To fit into you old clothes again
  5. To stop wearing a clothes size you are ashamed to admit
  6. To like the body you see when you look in the mirror
  7. To lower your blood pressure
  8. To avoid diabetes
  9. To stop your children/spouse/loved ones feeling embarrassed about you
  10. To stop your parents/spouse/loved ones nagging you about losing weight
  11. To be able to shop in ‘nice’ clothes stores, not specialist plus size stores
  12. To get back to the figure you had when you were [insert age]
  13. To feel sexy
  14. To have more physical stamina
  15. To join the gym and not be embarrassed about working out
  16. To be able to eat out without worrying that everyone is thinking “you’ve already eaten enough”
  17. To get back into a physical hobby or begin a new one
  18. To ease back pain (or any physical pain worsened by excess weight)
  19. For a specific event – high school reunion, holiday, wedding, etc
  20. To attract a spouse
  21. To keep up with your children
  22. To wear old jewellery that is too tight
  23. To pursue a career within the health field
  24. To be a good example to your children
  25. To be able to sit in any size or strength chair without checking first
  26. To be able to bend down to tie your shoelaces
  27. To boost my self-esteem by accomplishing my goal
  28. To be able to wear fitted clothes, not baggy ‘tents’
  29. So your thighs don’t rub together when you walk
  30. To be able to wear sexy underwear
  31. To be able to be on family photos without worrying how fat you’ll look
  32. To have slim, defined legs
  33. To have a defined waist
  34. To lose the bingo wings
  35. To stop trying to keep your head up so nobody sees your double chin
  36. To be able to wear heels again
  37. To be able to cross your legs
  38. To live longer
  39. To develop a healthy lifestyle and stop with the fad dieting, for once and for all
  40. To fit in an airplane seat comfortably

Do you have a reason to lose weight not listed above?

Share it as a comment!

49 Ways To Stay Fat & Get Fatter

9 Jun

I can’t take the credit for this article, I saw it on my friend Jill Gardner’s (pictured) great website and wanted to share it… it’s a funny look at the things to do if you want to ‘stay fat or get fatter’, so works as a good checklist of things NOT to do if you want to stay thin or get thinner!

Take a look

Top 10 Excuses For Being Overweight Debunked

8 Jun

There are a lot of excuses out there that people use to excuse, or explain, their being overweight.  But how true are they?

This article lists the top 10 excuses and examines how accurate they really are.

  1. I’m big boned – ‘big boned’ is a real occurrence, but only about 20% of people are big boned and it really doesn’t affect your weight much at all.  So yes, you may be big boned, but that isn’t the reason you’re overweight
  2. I have a slow metabolism – again, yes it is possible to have a slow metabolism.. but it’s rare, and it probably isn’t the reason you’re overweight.  In actual fact, body size affects your metabolism, so if you’re overweight you’re more likely to have a fast metabolism
  3. It’s my thyroid – hypothyroidism can cause problems including weight gain, but it isn’t that common a problem.  Many overweight people seem to blame their thyroid even though they don’t experience any symptoms to suggest thyroid problems
  4. It’s in my genes – yes, there is a fat gene, that could predispose a person to easier weight gain, but the presence of the DRD2 gene alone doesn’t guarantee excess weight – your lifestyle choices are the determining factor
  5. I just don’t like healthy food – the person who says this likely has an old fashioned idea of healthy food comprising ‘rabbit food’ meals of lettuce, cucumber and a single tomato.  If this is your excuse, just get to the local library and borrow some books on healthy recipes.  Nobody can dislike all healthy foods.
  6. I can’t afford to eat healthy – we all need to spend money on food.  Eating healthy just means redirecting your current spending – if you examine your shopping bill (including money spent on takeaways and eating out), you’ll likely save money if you cut out the unhealthy foods and replace them with better alternatives
  7. It’s the air pollution – yes, one of the more bizarre excuses used, but some people try to blame their excess weight on air pollution.  Studies have even been carried out to see whether this is a genuine concern and, well, it isn’t!
  8. Oh, I have the wrong gut bacteria – yes, it seems that if a person has the wrong kind of gut bacteria, the inflammation caused can lead to insulin resistance which in turn can lead to hunger, meaning excess food eaten.  The gut bacteria can’t be blamed for unhealthy foods being chosen instead of healthy ones, though
  9. I’m unable to exercise – often used as an excuse when a person has been injured or suffers some form of disability, this is one of the more genuine excuses as exercise can be made difficult by physical limitations.  It is, however, still possible to exercise and your doctor should be able to help you find a comfortable way to do this
  10. I’m too busy to lose weight – but not too busy to eat?  We all have 24 hours a day, if selecting, preparing and cooking healthy meals, and exercising, are true priorities for you, you will make the time to do them.  So, this excuse can virtually always be replaced by the truth, ‘it isn’t important enough to me’.

If you have been using any of these excuses, perhaps it’s time to start being honest and to overcome your weight gain.  My free eMail series, Breaking The Cycle of Emotional Eating, can help.  Get your copy here

How To Save Calories & Choose Healthy Food Alternatives

4 Jun

Do you know how many calories are in the foods and drinks you consume every day?

Do you know how many calories a good-sized snack, meal or treat should contain so as not to be excessive?

It’s ok, most people don’t.  And the people who think they do are often surprised by the true numbers.

In this post, we’ll take a look at some common meals, snacks and drinks and reveal exactly how many calories they contain and the healthier alternatives you might like to swap them for.

(This post is not about specific brands of products, but offers the calorie amount an average product of that type contains, so it’s applicable to you regardless of where you live or where you shop.)

First of all, a rough calorie guide:

  • 500 calories is enough for a decent-sized meal
  • 400 calories should be about the size of your meals if you eat little and often
  • 300 calories is a good-sized snack
  • 200 calories is a small snack
  • 100 calories is a quick, very small nibble

500 Calories – A Meal

500 calories is definitely generous enough to provide you with a hearty, filling meal.  It is, for example, about the number of calories in a typical roast dinner complete with roast beef, steamed vegetables and roast potatoes, and even gravy.  However, it’s easy to go over this amount – a typical chicken tikka masala with pilau rice contains 860 calories, and that’s before adding in any poppadums or naan breads.  And once you’ve eaten that 500 calorie meal, it’s easy to eat the same amount again when reaching for dessert – a medium bag of sweet popcorn and a tin of cola contain almost 550 calories, and a typical cheese and biscuit board contains around another 500 calories.  If you’re a drinker, be aware that a typical can of beer and small bag of salted peanuts also adds up to another 500 calories.

How can you make these options healthier?  Well, when you enjoy your pint, resist the peanuts – that’ll save you over 300 calories.  Try popping the popcorn at home and adding spices instead of sugary toppings.  If you’re a cheese and biscuit lover, choose a lower-calorie main meal to limit the total caloric intake.  And when choosing a curry, go for a tandoori option that will typically provide you with around 300 calories, and plain rice.

400 Calories – Small Meal

400 calories can buy you some pretty delicious meals, including prawn and vegetable stir-fries, and grilled salmon with a jacket potato and salad.  Tasty, right?  But, 400 calories can also be used up on 2 slices of garlic bread, an 80g slice of chocolate cake, and a large fries from those popular fast food places.

What can you do?  Eat less garlic bread.. sorry to be harsh, but it’s normally accompanying a meal that’s already way too high in calories, so try replacing it with a salad.  On a brighter note, you can save 100 calories by having oven chips instead of fast food ones.

300 Calories – Decent Snack

300 calories can get you a very decent-sized snack, even a jacket potato with baked beans, pasta with a tomato sauce, or a grilled chicken salad.  Filling, yeah?  But, 300 calories can also disappear when you eat an avocado, a butter criossant, or a single pork sausage.  Wow.

So, what can you do?  Just eat half an avocado – don’t avoid them as they’re really healthy as well as being pretty high in calories – to save 140 calories, go for the small croissant to save 100 calories, and grill your sausage (or switch it for grilled bacon).

200 Calories – Small Snack

Even at 200 calories you can enjoy a nice bowl of stir-fried vegetables, filling enough for anyone as a small snack I’d say… but you can also use up 200 calories on a glass of cola, a single tablespoon of butter, a pint of weak lager or 8 brazil nuts.

The good news?  Brazil nuts are high in iron, zinc and selenium so just eat a couple rather than avoiding them completely.  And try switching to low-fat fromage frais instead of butter.  Your cola can be switched to pure orange juice, which will save an incredible 165 calories.

100 Calories  – Grazing

100 calories can be invested in a bowl of vegetable soup, a couple of pieces of fruit, a bowl of steamed broccoli, or a small handful of roasted almonds.  However, it can also be used up before you realise by eating just 2 squares of milk chocolate, drinking a non-fat cappuccino or enjoying a 125ml glass of dry white wine.

What to do?  Save the chocolate for an occasional treat, and try the same with the cappuccino – if you stopped either of these daily habits you would lose 10lbs in a year.  How much do you really like your chocolate and coffee?  As for the wine, remember that lower alcohol contents mean lower calories.

*

Everything should be enjoyed in moderation, of course, so try not to deprive yourself of foods or drinks you really enjoy completely.

Instead, be aware of the calories they contain, and choose whether you think they’re really worth that price when there are other, healthier alternatives available.