subject: Tackling the onset of obesity through a healthy diet and good nutrition [print this page] Tackling the onset of obesity through a healthy diet and good nutrition
Obesity is becoming a growing problem in the UK and, despite warnings from doctors in the past few years, it shows no signs of slowing down. According to an NHS survey, nearly a quarter of men and women in England were considered to be obese in 2008, meaning they had a Body Mass Index of over 30. What's more, despite efforts by the government to improve eating habits through the 5 a Day campaign, only 25 per cent of men and 29 per cent of women in England in 2008 met those guidelines by eating 5 portions of fruit or vegetables on a daily basis. If you're classified as overweight (a BMI of over 25), rest assured that there are certain steps you can take to lose weight and improve your overall health. And while exercise plays a large part in this process, changing your diet and boosting your nutrition levels is a must as well.
Start by keeping a diary of your food intake for a week. When the week is up, assess your strengths and weakness - for example, do you usually get your recommended intake of 5 a day? How much fried food do you eat? How often do you snack in between meals? By scrutinising your regular weekly diet, you'll be able to assess where you really need to make changes. And remember, crash diets don't work - you need to make sustainable diet choices that will promote long-term weight-loss, rather than a sudden drop in waist-size that cannot be maintained overtime.
These diet changes will be less daunting than they seem, but it may take you a few weeks to become accustomed to your new regime. Take breakfast, for example: switch from white bread to healthier wholemeal, from butter to olive-spread and from whole milk to skimmed or semi-skimmed. Moreover, opt for a healthy cereals like All-Bran or porridge (with fruit instead of sugar), and avoid sugary alternatives. Overall, make sure that your breakfast includes slow energy releasing foods that will keep you full until lunch, so you won't feel like snacking.
When it comes to lunch, remember that shop-bought sandwiches can be more calorific than you might expect. Instead, take a packed lunch with you to work so you can control your food intake. A low-GI pasta salad, for instance, or a low-fat stew rich in vegetables and pulses is a healthy and filling lunch that will keep you going throughout the afternoon. What's more, don't be shy about eating a larger lunch than usual - it's much better to enjoy a heavier lunch and a light dinner so your stomach isn't still full of food by the time you go to bed.
At dinnertime, consider how hungry you actually are and don't overeat. Also consider whether you have had your 5 a day and address the imbalance if you haven't. And don't forget that controlling how much you drink is another important step to losing weight. A few glasses of wine could be much more calorific than you might expect, and can be damaging to your health when consumed on a daily basis.
If you feel unable to tackle your diet and nutrition issues by yourself, rest assured that there are plenty of experts on hand to help you. Nutritionists are available for private consultation across the country and, depending on where you live, may also be accessible via the NHS so addressing obesity doesn't have to be a lonely process.
