If you are a plus size Man or Woman...and you are comfortable with what you see when you look in the mirror...Great (and you should be) but it's what you don't see or don't acknowledge that could be harmful to your health, and could even kill you...When you are overweight, the fecal matter gets trapped inside the body, the bones begin to thin, and extra fatty tissue surrounds the heart and other vital organs. You can only ignore these issues for so long!
Obesity, high blood pressure, and high cholesterol is on the rise and people are dying every day due to health issues. I've experienced a break in my family when I lost my God mother due to heart attack from being overweight.
According to Centers for Disease Control and Prevention, the leading causes of death and their death rates are as follows (1):
- Heart disease: 616,067
- Cancer: 562,875
- Stroke (cerebrovascular diseases): 135,952
- Chronic lower respiratory diseases: 127,924
- Accidents (unintentional injuries): 123,706
- Alzheimer's disease: 74,632
- Diabetes: 71,382
- Influenza and Pneumonia: 52,717
- Nephritis, nephrotic syndrome, and nephrosis: 46,448
- Septicemia: 34,828
Most of these issues can be prevented if we would work together to get our health in order. The question is, where do you find the help? How can you get started? Petition some family and friends or check social media sites for support groups. Start by implementing an exercise routine. It doesn't have to be a strenuous exercise, just get moving! Go for a walk for about 20 minutes a day. Stretch. If you have stairs inside your home or live in an apartment complex, use the stairs as your treadmill and walk up and down those for 30 minutes. Use canned goods as weights. Or, do like I do and put the Wii to use by doing the Zumba workout if you can't attend a class. Consulting with your doctor is recommended to unsure you're able to exercise and before beginning any diets.
Try reducing the amount of unhealthy foods you eat. Unhealthy foods would include excessive sweets, chips, candy bars, donuts,etc. In other words, foods that carry empty calories and won't allow you to feel full. Empty calorie foods and drinks, like sodas, will only satisfy the craving for a moment and then you will feel hungry again.
Eat more times during the day so that you feel fuller longer and ensure that your body is being nourished. Eating at least 5 times during the day will allow your body the opportunity to gain nutrients from the foods you eat as well as help reduce your chances of binge eating later. Try eating breakfast, a light morning snack, lunch, light afternoon snack, and then dinner. The snacks should consist of nuts, fresh fruits and veggies, dairy, and water. Little to-go fruit/veggie packs are very helpful when you're out and about.
Drink plenty of water. I, as well as many others, have noticed that when we feel "hungry" it's usually our bodies saying that it's thirsty. Instead of grabbing a snack (if you've already had one), try drinking a full glass (8 oz) of water, wait a few minutes, then see if you still feel the same way. Usually, you'll be satisfied, if not, have another light snack and wait until it's your next meal time.
Incorporate fiber into your diet. Fiber is well talked about as one of the best ways to reduce weight (aside from low-fat milk). Fiber is a great way to regulate the digestive system which may help flush the gunk from your digestive track, thus aiding in weight loss. If you're looking for a good fiber supplement, try Skinny Fiber. It's packed with a fiber enzyme, glucomannan, that even Dr.Oz named one of the best ingredients in weight loss supplements. Aside from helping you attain your weight loss goals, it may help normalize blood pressure, cholesterol, and win the fight on obesity. Find out more information by visiting the blog or the website in the resources below.
1. United States. Centers for Disease Control and Prevention. National Center for Health Statistics. FASTSTATS-Leading Causes of Death. Centers for Disease Control and Prevention, 6 Sept. 2011. Web. 13 Jan. 2012. http://www.cdc.gov/nchs/fastats/lcod.htm.
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