A Weighty Problem
Weighting to happen
A growing - and very serious - problem for the world is the
rise in weight of the population. Obesity has now become an
epidemic, with huge implications for the future.
Unfortunately, the problem is being exacerbated by our
customary desire for freedom, yet our total lack of
responsibility.
Our bodies originate from a very old "template"; we were
designed, by nature, to be hunter/gatherers. We had to
expend energy, in order to gain it from our food. However,
with the rise of industrialisation and civilisation, we no
longer have to fight for what we eat; we shop for it. With
the advent and rise of supermarkets, as well as the "Welfare
State", alongside other, technological advances, our food is
no longer a matter of luck, skill and chance; it is all a
matter of money and, even that need not necessarily be an
obstacle.
Unfortunately, profiteering by companies (and
individuals) has led to a dramatic change in the quality of
our food. Whereas it was previously made with quality and
value in mind, with the takeover of companies - for profit
only - ingredients have been changed to favour profits, over
nutritional content. Food is now supplemented with cheaper
ingredients such as sugar, fat and salt, as well as
artificial preservatives, colouring, flavouring and pretty
much anything that will make it taste good, and encourage us
to consume more, rather than be nutritious and healthy.
With social trends changing, our lives are becoming more
sedentary; we no longer have to expend large amounts of
energy, in order to do a great deal. Predominantly, people
work in offices, rather than on the land, or even in
factories and, during their recreational time, they prefer
to sit in front of electronic devices, that do nothing
whatsoever, aside from pacify us. We also have machines to
do the labour-intensive tasks, which previously would have
helped us to burn off those extra calories. Dining out is
extremely social, and people are encouraged to consume more,
because it makes profits for the companies that sell the
rubbish we choose to eat.
There are food programmes
on the television, advertisements with enticing photographs
of some delicious-looking beverage or snack; there to entice
the hungry, or just the plain greedy. People can be seen
feeding from plastic packets; they fill themselves with
high-calorie foods, at all times of the day - or night -
despite that they may, already, be severely overweight, or
morbidly obese. They do so because they can; there is no law
in place that says you may not make yourself ill, by
over-eating.
Despite all of our advances in
technology, we have so many problems within our society -
which we are neither acknowledging nor addressing - there
are too many people who just aren't happy. And,
increasingly, they turn to food to make them feel better.
Whether it be the sticky bun, packed with carbohydrates and
refined sugar, or the burger and chips, smothered in sauce,
cheese and fat-enriched onions, we are on a downward spiral;
a slippery slope to obesity, heart disease, Diabetes,
Hypertension and an early grave. So much for technology and
modern living.
During the Second World War, many
people were healthier, because they didn't have the excess
of fat, sugar and unhealthy foods. They had to eat
vegetables, as opposed to fatty meat; the amount they had
was strictly rationed, and there were no machines to do the
washing, or even the washing up. How quickly all that has
changed.
It is all too easy to be drawn into the mire of obesity;
like old age, it creeps up on its victim. When young, it
isn't that difficult to burn off calories that would
otherwise sit around our midriff. A few games of football at
the local park (if it hasn't been built on), or some running
or even cycling, will keep the "five-arm flab" at bay.
However, once work takes over from education, then the motor
car replaces the bicycle, and a family looms in the not too
distant future, the larger waistline - along with middle age
- beckons.
There are, of course, pills, potions, fads
and fallacies, which promise to help you shed those pounds,
in double-quick time. However, nobody - yet - has come up
with the "miracle cure" that actually works. Supplements
(including herbal remedies and the latest "extracts" from
some exotic plant or other), are a total waste of time. They
don't work. Certainly, you can find "reputable" physicians,
who are happy (for a price) to give their name to the claims
made. The products make a fortune for those who invent them
and prey upon the insecurities and follies of a race that
wants to have its cake and eat it, yet remain slender enough
to fit into the latest fashionable garments.
While we
are young, our the human body can mostly cope with the
demands placed on it. Even the excesses of alcohol, late
nights, over work, physical exertion. However, we forget
that, for most, we will grow old and this, in turn, brings
new challenges.
So you want to lose weight. You think
it is difficult. You cannot understand how you keep putting
the weight on. You can never maintain a healthy weight.
It cannot be your lifestyle; after all, you don't eat a lot,
do you? Your metabolism has slowed down. However, contrary
to popular belief, in the majority of cases, it is nothing
to do with your metabolism, or even your age. It is what I
term "The T and P figures": the take in and put out figures.
The more calories you take in, the more you have to expend
to lose weight, or maintain your existing weight. It doesn't
get any more difficult than that.
There are numerous
diets to be found, and there are reputable organisations who
will (and usually do) help you to lose weight. Remember,
though: "Diets Don't Work". Dieting will help you to lose
weight,
but afterwards you have to keep the weight off.
The only way you are going to do that, is by changing your
lifestyle. If you lead a sedentary lifestyle, you will
require fewer calories to sustain you. If you consume more
calories than you expend, you will gain weight.
Here
is how to lose weight - and keep it off. It isn't that
difficult, but it can be irksome, tedious and annoying.
It does take dedication and determination, but above all, willpower!
If you are unable (or unwilling) to move around more,
then cut your calories. You should aim for between 1 and 3
lbs weight loss per week.
You will require plenty of
willpower, but keep focussed on the outcome. Set yourself a
goal (or goals), and give yourself rewards. Tell yourself of
the health benefits, as well as that you will be and feel
more attractive. Why not promise yourself a whole new set of
clothes. That's a great incentive.
The diet I created
for me has worked so far. You should aim to use the diet on
6 days and, on the 7th, you may have a high calorie day,
enjoying whatever food you like. Continue this until you
reach your
target weight, or until you reach what is
termed a "plateau".
For breakfast, avoid
sugary cereals; they will give you a "sugar rush", but that
will leave you feeling hungry. Start the day with wholemeal
toast, and real butter. Lunch should be at lunchtime, such
as midday or 1 O'Clock. Unless you exercise in the evening,
after work (or whatever you do during the day), you should
not have an evening meal. Have some fruit (but not
fruit juice). You can buy pre-packed (which have a calorie
count on) from a supermarket. They are slightly more
expensive, but you get an idea. A mixture of say pineapple,
orange, grape, mango, apple, strawberries. If, after that,
you are still hungry, try a raw carrot, or another slice or
two of wholemeal toast and butter, but remember, this does
give a lot of extra calories, with very little actual food.
You will, though, be having fibre.
You may well find
that you reach what is termed a "plateau". I reached one at
2 stones lost. However, do not be disheartened and certainly
do not be temped to give up. As your body changes, it adapts
to its new diet and tries to hold on to fat, because it
thinks it is being starved. At this point, you may vary your
diet; eat a little more, but still keeping calories low.
Furthermore, you should feel more energetic and able to move
about more. If you go for a walk, you will have to go
further, in order to burn off the calories, because you are
lighter. In this case, just go out for longer or try jogging
and walking; you could always try carrying a rucksack filled
with bottles of water. Either way, if you continue your new regime,
your "plateau" will end. It will become more
difficult to burn that fat, but it will come off eventually,
with persistence and willpower.
As your stomach
shrinks in size, you will also find on the high calorie day,
you will need less to eat, because your stomach will have
become accustomed to eating less. This is good news; it
means to say you will be able to keep your portion sizes
lower in the future, which will prevent you from gaining
weight again.
The diet in short:
6 days -
Breakfast - 2 slices of wholemeal toast and real butter.
Lunch - 1 pot of real, fresh soup. This can be bought at
most local supermarkets. It is fresh soup, not the type that
comes in cans. There is a variety of different flavours, so
at least you can vary what you have - average 300 calories.
Supper should be light and not a meal; preferably fruit.
1 day- Eat whatever you want (within reason).
Total
average: 1000 calories per day for 6 days
If you
stick to this diet, you will lose approximately 3 lbs in
weight per week, for a man. Stick to it until you have
reached your "ideal" weight, then eat normally, but control
the size of your meals. Calorie counting is not difficult.
It is a matter of willpower. I know, because, using this
diet, I lost 2 stones (28 lbs) in around 8 weeks.
Synopsis:
Sunday - Friday (inclusive): Breakfast - 2
slices of wholemeal toast and real butter - 350
calories<br>Lunch - 1 pot of real soup - 300 calories.
Supper - fruit - 250 calories. Total average 1000 calories
per day
Saturday- Eat whatever you want (within reason)
As you lose weight, your stomach will contract and, even
on the "high calorie" days, you will want and need less food
to keep you satisfied.
After several weeks, you will
have lost a considerable amount of weight. However, you may
reach what is termed a "plateau" a time when you don't lose
any weight, despite your best efforts. Do not be
disheartened. This is entirely normal and it is merely your
body reacting to the changes you
have made to it. For a
start, you will be carrying a lot less weight around with
you, so moving will burn fewer calories. It may be time for
you to vary the diet a little. Try moving your high calorie
day. You can also make some days high calorie, while others
should still be low. So long as you are consuming fewer
calories than you are burning off, you will still lose
weight. Don't forget, also, that if you are exercising, you
will feel able to do more and also that exercise will burn
fewer calories, as you reduce weight. It is all in the T and
P figures: technically known as the "Take In and Put Out"
figures. The more you take in, the more you have to "put
out". Furthermore, you will also be replacing fat with
muscle. Don't let your body's ancient design get the better
of you. It is doing what it is supposed to: trying to save
you! It believes it is being starved, so it will do whatever
it can to hang on to that fat. This is termed a weight loss
"plateau". You must now fool it into not
behaving that way, which is where the adjustment to your
regime comes in. As your weight loss continues, you will be
able to increase your daily calorie intake, which will, in
fact, help you to lose weight. So long as you are taking in
fewer calories than you are expending, you will continue to
shed pounds (or even kilograms). Keep moving about as much
as possible. Change which day you have your high calorie day
on. Alternate between high calorie days and low calorie
days. You will soon break through the "plateau" and continue
losing weight.
Weight loss is not
just a diet. It is a lifestyle. Once you have reached your
target weight, it is then about keeping the weight at bay.
You will have to do this by changing your lifestyle. It is
not difficult. Many people diet, lose weight, come off the
diet and then wonder why they have put on more weight. The
answer is simple: because they have returned to the
lifestyle they had before they lost weight, which was the
cause of their weight gain in the first place. Do not get
back into your old ways.
What you must do is to change your lifestyle. Think about
what you are eating. That doughnut at work, or the chocolates
because it's someone's birthday. Think about it. Do you
really need it? Why can
you not just say "no" and enjoy
that someone has a birthday, without having to celbrate it
for them by consuming sugar and fat? Once you start to
understand your body, you will begin to realise that
declining a treat is not denying yourself anything; it is
keeping away from something you do not need, and which is not going to do
you any good whatsoever.
You do not actually have to
change your existing diet too much (aside from if you are
eating "junk" food all of the time). Most people eat quite
healthily; it is just the amount that they eat. Skip that
fatty
snack; decline the sugary treat and discard the
extra food that you do not need. That way, you will feel
better about yourself. Weight loss is not about pleasing
other people; it is about doing something for
yourself.
You and you alone can do this, and it is for your benefit -
nobody else's.
I nearly forgot something just as
important: liquids. I am one of the "fortunate"; I gave up
alcohol a few years ago. If you really want to lose weight,
I would advise your doing the same. Alcohol is hugely
calorific and must be factored in to your weight loss plan.
Fruit juice must be avoided at all costs. Water is by far
the best choise. Personally, I prefer sparkling mineral
water, but it is up to you. Avoid caffeine (and especially
"speciality" coffees. If you must have milk, always opt for
skimmed). Count those calories. Get a pedometer, which will
allow you to keep a track of roughly how many calories you
are burning each day.
Above all, don't be
disheartened; you will get there, and you will find changing
your lifestyle much easier than you think.