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Follow on Google News | Preventing Excess Weight Gain...There has been a dramatic increase in the number of overweight children and adults in Australia over the last 20 years. Surveys suggest that Australians are becoming less active but eating more.
By: Connect Fitness thus one of the greatest health challenges we face in the 21st century. We all know how hard it is to loose those extra kilo’s, once they’ve appeared. For children and adolescents we need to ensure adequate food intake for normal growth, without overdoing it. Does being overweight affect my health? Carrying too much fat can be a strain on the body. Blood pressure and the level of fats in the blood may go up increasing risk of heart disease or stroke. These lead to an increase in the risk of heart disease and stroke. The chance of developing certain types of diabetes is markedly increased later in life. Pains in the lower back and arthritis are more common and the risk of some cancers is increased. If we can prevent excess weight gain in childhood and in adulthood, we can reduce our risk of many of these health problems. Why are we getting fatter? Each day of our lives our bodies take on fuel through the food we eat. We constantly burn this fuel over the day as we move about. The more we move, the more fuel we burn. If, at the end of a day, the body has fuel left over it is stored as fat – body weight increases a little. On the other hand, if we burn off more fuel than we have taken on board, the body will use up some of its stored fat – body weight falls a little. When body weight is stable the balance of food intake and physical activity is close to perfect, we will prevent excess weight gain. If weight is increasing the system is out of balance. This may be as a result of eating too much food, doing to little physical activity, or both. So why are Australians getting fatter? It is probably a combination of both less activity and more food. No doubt we are less active than we used to be. Hard, physical labour is a thing of the past for most people. Much of our work and leisure time is spent looking at a computer or television screen. The large variety of foods and drinks available today are part of the problem too. Many foods are high in kilojoules (food energy) and low in fibre and water content. We call these foods energy dense foods. Sugary drinks have also become increasingly popular. Foods and drinks are now very tasty and portion sizes have increased. From surveys in Australia we know that people’s energy intakes are also increasing. For example over the decade from the mid ‘80s till the mid ‘90s, adolescents increased their energy intakes by more than 10%. It is easy to eat too much. Preventing excess weight gain There is no secret to preventing excess weight gain. It’s a matter of finding the balance between food intake and physical activity. The best approach is to make permanent changes to both food and activity habits. Increasing physical activity burns fuel – burns fat. The amount of fat burned off will depend on two things - how often you are active and for how long. Aim to be active every day. Put together at least 30 minutes of moderate physical activity on most, preferably all, days. The best kind of physical activity is the one you like the most. Many people find walking easy and enjoyable. Also, try to be active in everyday life. Small amounts of activity, just moving about rather than sitting, all add up at the end of the day. Eat smart Not putting too much fuel in your body is vital to getting the balance right. Needless to say, keep the amounts you eat (portions) moderate in size. Green and yellow and orange vegetables are the exception to the rule. Eat as much of these as you can - they are filling yet low in kilojoules. Fats are the richest source of kilojoules. Moderating the amount of fat in your meals will help limit your fuel intake. Remember that some commercial foods labelled “low fat” sometimes have about the same kilojoules as their non-low fat equivalent. Read the labels. Focus on cutting down on the not-so healthy saturated fats. Use the healthy fats in moderation. Eat plenty of fruits and vegetables - they are rich in nutrients, fibre and water, but low in kilojoules. Drinks are important. Sugary soft drinks, fruit drinks and cordials contain lots of kilojoules but are not as filling as solid foods and are easy to over-consume. Alcoholic drinks can increase appetite. Sugary and alcoholic drinks are sometimes called ‘empty kilojoules’ – they provide plenty of fuel without many essential nutrients to go with them. Consider alternatives to sugary soft drinks such as water or ‘diet’ soft drinks. Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program. For more information see source Go for 2 & 5 http://www.gofor2and5.com.au/ # # # Connect Fitness is a not for profit organisation located on the grounds of the University of Western Sydney with 4 Gyms now in operation over the Kingswood, Hawkesbury, Bankstown & Campbelltown campuses. End
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