Dos and don’ts of HEALTHY WEIGHT LOSS
and benefi ts mood and strengthens
muscles and the cardiovascular
system as well.
DON’T go shopping while hungry.
If you do, you may make impulse
buys that compromise healthy eating
plans.
DO speak with a doctor if you are
vetting diet and exercise plans. A
healthcare professional can assist
you by indicating if a particular
diet or fi tness routine is acceptable
for your age, goals and current
health status.
DON’T forget to track eating.
Most healthy diets involve some
sort of calorie-counting, whether
they actually require you to document
your intake or use a formula
to attribute “points” or another
measure related to what you eat.
Writing or tracking the foods and
beverages you consume will provide
the most honest assessment of
habits that could affect weight loss.
DO include foods you enjoy. Completely
restricting access to occasional
treats may cause you to
resent healthy eating, which can
derail weight loss goals. The principle
of moderation can apply to
healthy weight loss as long as you
account for the more calorie-dense
foods.
The dangers of ULTRAPROCESSED FOODS
other processed or ultraprocessed
foods, including ready-to-eat-orheat
foods such as french fries,
prepackaged soups, sauces, frozen
pizza, doughnuts, and store-bought
cookies and cakes, among others.
692899-1
Losing weight in a healthy manner is achievable when you
seek guidance and follow some time-tested techniques.
Maintaining a healthy weight
promotes long-term health.
Being overweight or obese are
risk factors for various conditions,
including type 2 diabetes and cardiovascular
disease. The World
Health Organization reports that
the worldwide obesity rate has
tripled since 1975. In 2016, more
than 1.9 billion adults were overweight.
Of these, more than 650
million were obese.
Health issues related to obesity
are largely preventable. Losing
weight in a healthy manner is essential
for safe and lasting results.
Individuals aspiring to lose weight
can follow these guidelines on
what to do and what not to do.
DO add lean protein sources to
your diet. Healthline indicates the
body burns calories when digesting
and metabolizing protein, so
a high-protein diet
can help to shed up
to 80 to 100 calories
per day. Protein
also helps you
to feel full, reducing
the propensity
to overeat.
DON’T get hung
up on numbers early
on. The Centers
for Disease Control
and Prevention advises that
even modest weight loss of 5 to 10
percent of your total body weight
is bound to produce
health benefi ts, such
as improvements in
blood sugar levels,
cholesterol and blood
pressure. Start small
and gradually build
up.
DO eat at least four
servings of vegetables
and three servings
of fruits daily.
Produce contains an
abundance of vital
nutrients and is often
fi ber-rich and low in
calories, which helps
you to feel full.
DON’T overlook the
impact of beverages
on weight loss. The calories in
sugary beverages, including some
all-natural fruit juices, can add up
quickly. Stick to
water, tea or other
unsweetened
beverages to help
with weight loss.
DO get moving
more. The Mayo
Clinic notes that
while it is possible
to lose weight
without exercise,
getting moving
can help burn off the excess calories
you can’t cut through diet
alone. Exercise boosts metabolism
The results of two studies recently
published in the British medical
journal The BMJ found that eating
a lot of ultraprocessed foods
signifi cantly increases men’s risk
of colorectal cancer. Published in
August 2022, the studies, which
examined individuals in both the
United States and Italy, also found
that diets high in ultraprocessed
foods can lead to heart disease and
early death in both and men and
women. Processed and ultraprocessed
foods include meats such
as bacon, beef jerky, corned beef,
ham, hot dogs, and salami. Various
organizations, including the World
Health Organization, the Ameri-
can Cancer Society and the American
Institute for Cancer Research,
have previously warned that those
meats are associated with a higher
risk of bowel cancer in men and
women. The studies published
in August 2022 reported that it’s
not just ultraprocessed meats that
increase risk for cancer, but also
Town Crier- January 19, 2023 Find Us Online at PennysaverPlus.com ! 209 Amityville-Copiague - Pg 13