Overlooked Tips on How to Eat
Introduction – perspective
Today, weight control for a healthy living has become a must part of standard medical care. Why? Overweight and obesity have been more and more known to be associated with all poor-circulation-related disorders like poor circulation to brain, heart, extremities, and other organs as well as diabetes mellitus and high blood pressure.
Nowadays, almost everyone recognizes and accepts that weight control with eating nutritious foods should be an essential part of high-quality lifestyle as the core foundation of health care and healthy living, which may and can assure us to live a long happy life by maintaining a constant free-flowing circulation to all tissues and organs.
However, the issues and burdens on how to eat correctly have haunted and bothered many people’s life by impossibly keeping up all tips and tricks of a never-ending list of recommendations from countless experts.
As a result, some people may overdo the effort for weight control ad verdantly leading to malnutrition and impair immunity. Others may get lost by so much to learn and remember and so much mental and financial burden resulting from reinforcing the details of the program they choose.
To overcome these conflicting issues and recommendations, I put some realistic aspects on what and how much to eat in a very easily understood and remembered way to share with you.
Here, I would like to remind all that the following discussion and advice are chiefly for the people getting older likely after their 40s and 50s since in life we have to realize and respect the process of aging.
What is the expected change in muscle mass as we age?
After about 50, muscle mass decreases at a 1-2 % rate per year. Muscle strength declines by 1.5 % between ages 50 and 60 and by 3 % thereafter. These changes result from denervation of motor units and a net conversion of fast type II muscle fibers into slow type I fibers. Consequently, we become less able to contract and relax the muscle so affecting our daily living activities. When muscle mass loss over aging reaches the level below 2 standard deviations of the mean of young control people and the gait becomes slower than 0.8 m/second, symptoms of sarcopenia manifests.
On average, some 5–13 % of elderly people of 60–70 years will have sarcopenia. And at 80 or older, it affects some 11–50 % of them, who may have two times of odd to become frail.
What are the common commercially available weight watcher programs?
If you type in keywords, “weight watcher programs diets”, you will be led to “Find the Best Diet Plans of 2018“, which lists the brand names: Mayo Clinic Diet, Nutrisystem, South Beach Diet, Bistro MD, Green Blender, Diet to Go, and Healthy Chef Creations.
Every program entails its rationale very well, but its details, time, and money involved could be ways beyond what ordinary working people can afford and enforce so to make a long-term successful weight control a reality. You can also check for other useful products on your own.
Among these programs, what are the currently common recommended principles for what and how much to each?
- less salt, less sugar (carbohydrate), fewer fats, less processed foods,
- more veggies and fruits,
- less amount.
But they come with different proportions hoping to reach a balanced point of perfection.
What are adverse results from overweight and weight control?
Overweight and obesity are more associated with high blood pressure, diabetes mellitus, degenerative disease, chronic inflammation, autoimmune disorders, etc. … leading to a faster aging and more medical diseases. Its good control may improve all related symptoms, slow down the aging process, and even reverse the conditions related to diabetes mellitus.
An improper weight control may lead to not just the loss of lean muscles (sarcopenia/myopenia), altering stature with crouching back, slowing down gait speed, impairing stability, affecting humoral immunity, etc. but the loss of bone density (osteopenia/osteoporosis) which may increase the odd to fracture long bones at falling.
Many studies have shown that the risk to falls leading to more fractures significantly increases in the affected (with sarcopenia/ osteopenia) with reduced muscle strength.
What is the best care for muscle mass loss and bone loss?
It is simple, but not easy and possibly challenging. Why? It is because of a lack of personal and social awareness and acceptance of the truth and facts of life. Furthermore, political correctness and commercialism have claimed victims on many people by not doing the rights things in eating the exercise. Both are the key elements of their treatment. In the process of care, an emphasis on using progressive resistance training, nutritional supplements with high-calorie supplements and essential amino acids, testosterone, estrogen, growth hormone, vitamin D, and angiotensin-converting enzyme inhibitors may prove helpful under professional guidance and monitoring.
Then, how can we overcome this difficulty in reality?
Of course, we can and how?
About eating, implementing some principles derived from available basic knowledge, we can concoct a reasonable eating regimen by ourselves for ourselves – of course, still advisable under a loose professional supervision and follow-up.
- Roughly, the sources of calories may be 15-20% from carbohydrate, 20-30% from protein, and 60-65% from fat.
- Again, less sugary, less fat, less salt, less processed foods.
- Progressively decrease the amount you eat as explained in the article on Magic Secrets and Tips for Weight Control.
- Avoid carbohydrates with high glycemic index (GI) notably those well-refined like white flour, white rice, refined sugar, etc. which have become the main ingredient of cake and sweet goodies cookie.
- Consume more carbohydrates from low GI foods like cooked potato, sweet potato, other root-foods, but not fried.
- Make sure of taking in enough protein and fat as suggested in 1.
- Where are the good sources of good proteins and fats? Every day, we are bombarded by many suggestions which could be hard to remember. In order to ease remembering what kinds of foods we should take for supplying enough proteins and fats, recently, I learned some information from a YouTube video from Taiwan, which I found and concurred its usefulness for the public to follow. The author roughly designated the quality of proteins and fats – especially for fats – from being bad to good by their resources. She amazingly stated the worst one is those from four-legged animals like pigs, cows, goats, the second is those from two-legged animals like chickens, geese, ducks, etc., the third one is from animals swimming in the water, that is, fishes, and fourth one is that from the trees like fruits, avocado, beans, nuts, peanuts, etc.
- Of course, consume the foods mindfully in moderation and in a rotation as much discussed in How and What Should We Eat and Drink?.
- Exercise the all the muscles of the neck, core body muscles, abdominal muscles, back muscles, muscles of thighs and lower legs, upper arms and forearms by mindfully moving all joints to stretch, contract, and relax all these muscles to reach their maximal possible range of motions for 5-10 times for 2-3 times daily. This general advice does not preclude using the tools or devices in the gym facility or walking around if you can do and afford as described in https://ebettercare.com/why-an….
- Desirable outcome: Keep BMI (body mass index) at less than 26 if possible; consume carbohydrate with GI (glycemic index) less than 50.
To eat right is not that hard and simple if not swayed by commercialism and political correctness and if realizing that no one can do for us but ourselves.
After reading the above, I hope you gain a better understanding of how to better control of weight by knowing how to eat well. As a result, a better health so to feel better, look nicer, and live longer could be expected.
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