Obesity is one of the ongoing health problems that continue to affect both adults and children in Australia. Basically, this health condition pertains to having excess body fat. While this is often caused by genetics and physiological influences, it is often linked to excessive food intake and sedentary lifestyle. If left unchecked, obesity could be a problem that could shorten one’s lifespan. Indeed, as the degree of obesity increases, the greater it is for an obese person to be at risk of suffering from numerous medical problems, including hypertension, coronary heart disease, diabetes (type 2), and certain cancers.
Being overweight or obese, fortunately, can be treated. Weight loss treatments usually involve medication, but the best way for a person to lose those excess pounds is to change his or her lifestyle. Eating healthy, for one, is one of the most important lifestyle changes an overweight or obese person can pursue. Complementing it with a commitment to engage in physical activity and a complete change in terms of sedentary habits or behaviors, and he or she can expect a turnaround not just in terms of his or her weight and appearance, but also in his or her outlook in life.
Basically, a modified diet plan for an overweight or obese person involves not just nutrients that the body needs every day, but also a certain amount of calories. If the diet plan is followed consistently and coupled with exercise, a considerable amount of weight is lost, which then reduces the risk of heart disease, cancers, and diabetes. Losing weight can also boost a person’s self-confidence and social skills. Obviously, for the person to lose weight effectively, he or she must avoid foods that are high in trans and saturated fats, sodium, cholesterol, and added sugar.
Putting abovementioned details into account, here are some of the foods to avoid in a modified diet:
- Foods with saturated fats such as poultry with skin on, high-fat dairy products and processed meats such as hotdogs, sausages, and delis.
- Foods with trans-fatty acids such as backed snacks such as doughnuts and cookies and foods cooked in hydrogenated shortening.
- Foods with cholesterol such as egg yolks, whole-milk products like butter and cheese, and shrimp.
- Foods and drinks with added sugars such as sweetened beverages (sodas), syrups, packed fruit juices, and other items with sucrose and high-fructose corn syrup.
Of course, here are some food items that make up a typical modified diet plan for the overweight or obese:
- Dairy products with little or no fat
- Pork or beef without fat (lean meat), chicken or other poultry without skin, fish, and other protein-rich foods
- Whole-grain foods such as oatmeal, brown rice, and wheat bread
- Fresh fruits
- Vegetables
- Weight loss shake
Aside from considering the abovementioned food items for the healthy eating plan, an overweight or obese person should also consider cutting down on portion sizes. These refer to the amount of food being eaten during meals. Reducing portion sizes during meals is important to ensure that fewer calories are being taken into the system. It is also recommended to consume weight loss shake to further facilitate weight loss. As already mentioned, a significant amount of weight is lost if exercise is also considered.
Focusing on the plan to eat healthier is a significant step towards solving the problem of obesity. The changes may not be apparent from the onset, but in the long term, an overweight or obese person may be able to see that his or her weight has greatly diminished. Indeed, being patient and being consistent with the plan can definitely provide the best possible results.