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LOSE WEIGHT WITH NEW DIET AND EXERCISE ADVICE
Michael Stefano
Less fat, less sugar, more exercise are the latest health and
fitness recommendations from *The National Academy of
Science's, Institute of Medicine.*
To help America combat obesity, and the associated risk of
chronic disease, The Institute of Medicine is now calling for an
hour a day of physical activity, nearly twice that recommended
in 1996 by the U. S. Surgeon General.
On a busy schedule an hour a day may seem daunting, but before
you hit the panic button and completely throw in the towel on
exercise, listen to what one of the lead scientists on the panel,
Dr. John Caballero of John Hopkins University had to say. The
doctor stated, "The one hour can be split throughout the day and
include ordinary activities."
No Ordinary Moments
The study elaborates on what's considered an ordinary activity,
and included in the one-hour daily total. Every-day, incidental
activities such as stair climbing, house cleaning, gardening,
and other similar forms of moderate physical exertion make it
easier to tally up your daily hour.
Someone in a largely sedentary occupation, who doesn't get much
exercise trapped behind a desk for eight hours, can get in their
exercise by walking (at 3 to 4 mph), playing golf (without a cart), or
cycling at a leisurely pace for an hour a day.
By engaging in more intense types of exercise, such as jogging,
fast walking, or circuit training with weights, you can cut the daily
hour down to four to seven, 20 or 30 minute weekly sessions.
Balancing Act
The report stresses the importance of balancing diet with exercise,
recommending total calories to be consumed by individuals of
various heights, weights, and genders for different levels of
physical activities. For example, a 30-year old female weighing
between 111 and 150 would need to consume:
-1800 to 2200 calories per day if she were sedentary
-2200 to 2500 calories per day if she were moderately active
-2500 to 2800 calories per day if she were very active
The Institute also recommends the following balance of carbohydrate,
fat, and protein to meet an average adult's daily energy and nutritional
needs, while minimizing the risk for weight gain, leading to obesity
and chronic disease:
-Carbohydrate - 45 to 65 percent
-Fat - 20 to 35 percent
-Protein - 10 to 35 percent
Sugar - Less
An addendum to the percentage of daily carbohydrate intake is the
Institute's cap on added sugars. While adults and children both need
a minimum of 130 grams of carbohydrates (necessary for glucose
and brain function) daily, most consume fair more in the form of
added sugar.
Not more than 25 percent of total calories consumed should be from
added sugars. Included in these totals would be all sugars incorporated
into food or beverages during production. Naturally occurring sugars in
fruits and milk products are excluded from this total.
Fat - Not All Created Equal
Recommendations for daily fat intake vary from 20 to 35 percent,
and may seem high to the average fat hating fitness enthusiast. But
remember, these guidelines are geared towards health standards,
not the pursuit of rippling muscles.
Ironically, the report found that a diet extremely low in fat and high in
carbs was likely to lower blood levels of high-density lipoproteins
(or HDL, also known as the good cholesterol), which is a primary
indicator of heart disease risk.
On the other hand, a diet high in saturated fat, or the kind of fat
found in meat, full fat dairy products, and baked goods is likely to
raise low-density lipoproteins (or LDL, also known as the bad
cholesterol). Mono and polyunsaturated fats, or the kind of fat found
in vegetables and certain fish can reduce blood cholesterol when they
replace saturated fats in the diet.
Protein - Status Quo
Recommended proteins ranges from previously excepted levels
haven't changed. Caution is issued against consuming levels
significantly above what is normally found in food.
Fiber - Lose Weight, Reduce Risks
There is evidence to prove that adequate fiber in the diet can promote
weight control and reduce the risk of heart disease and colon cancer.
The recommended intake of daily fiber for adults under age 50 is,
38 grams for men, and 25 grams for women. Over age 50, it's 30
and 21 grams respectively.
Summary
These new guidelines on diet and exercise really aren't new. For
thousands of years the human race has been very physically active
in its day-to-day approach to survival. If one wanted to eat, remaining
sedentary was not an option. When looked at in this manner, the
recommendation of one-hour of daily physical activity offered by the
Institute is not too extreme.
Whether you're a busy mom or dad, waiter or construction worker (or
any other occupation that entails a great deal of daily physical work),
you more than likely surpass the average American's physical activity
level, and you should not consider yourself a sedentary individual. A
realistic assessment needs to be made, but a shorter, possibly more
intense body sculpting and, or fat burning program that could be
squeezed into your already active lifestyle might be more appropriate.
The Firefighter's Workout Book can provide you with longer more gentle
workouts designed for the less fit and sedentary individual, or a shorter,
more intense training system designed to be added to an already
physically active and busy day. Whatever category you fall into, be sure
to add some form of daily exercise into your life, and back it up with s
ensible eating.
Sponsored by the U.S. Department of Health and Human Services Office
of Disease Prevention and Health Promotion, this report is based on
literally thousands of previous studies on individuals who have been able
to maintain a healthy weight and avoid obesity. The information contained
therein will probably become the bible on diet and exercise of the next
decade.
About the Author
Michael Stefano: New York City firefighter and author of
The Firefighter's Workout Book, The 30 Minute-a-day
Train-for-life Program for Men and Women
Special Offer: Lose weight and get in shape with the
FREE Train For Life Newsletter
Subscribe at: http://www.firefightersworkout.com
Email: bravesst@...
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