#Blog 9 - 6 Simple steps to follow to improve your health & vitality

#Blog 9 - 6 Simple steps to follow to improve your health & vitality

In January 2003, the Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults.

Does obesity lessen life expectancy?

The study showed an obese 20-year-old white male, (5'10")178cm and weighing (288 pounds) 130kg was estimated to lose 13 years of his life as a result of obesity. That's quite worrying isn't it?

It is now well researched that a Western diet that leads to obesity may actually act to stimulate the growth of cancer cells.

It is never too late to improve your health even if you are already menopausal.  You can do this through healthful eating and adopting a more health-giving lifestyle.

1. Check to see if you are overweight or obese.

To find out your BMI you need to divide your weight (measured in kilos) by your height (measured in metres) squared.

If the result is greater than 25, your health may be improved by losing weight.

2. Match your diet to your body’s requirements.

If you eat and drink more calories than your body requires you will put on weight.

Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants, better still avoid altogether if you can. Also learn how to snack with healthful choices.

3. Colour your diet with a large variety of colourful, cancer-fighting fruit and vegetables.

There are seven different colour ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruit and vegetables, you are extending your consumption of cancer (and other disease) fighting nutrients.

4. Eat lean protein with every meal.

Protein provides a powerful signal to the brain providing a longer sense of fullness.

The right source of protein is essential to controlling your hunger with fewer calories.

It is  important to get the necessary right amount of protein to maintain your lean muscle mass.

Choices of protein could be flavoured healthy shakes with added fruit; the white meat of chicken and turkey, seafood such as shrimps, prawns, scallops, lobster and ocean wild fish.

Vegetarians may prefer alternative based meat substitutes.

5. Rev up your metabolism with activity.

If you want to enjoy a lifetime of well being, exercise is a key ingredient.

Thirty minutes activity each day that takes as much effort as a brisk walk is recommended for adults.

Children should be active for an hour each day.

6. Get support to ensure you develop a healthful eating plan and reach your goal weight.

A study, “Effects of Internet Behavioral Counseling on Weight Loss in Adults at Risk of Type 2 Diabetes” shows that participants who had the support of weight loss coaching lost more weight than those who didn’t.

The study concluded that the support of a weight loss coach can significantly improve weight loss results.

Being overweight or obese has been identified next to smoking, as the most preventable major risk to developing cancer.

Even small weight losses have been shown to have beneficial health effects.

So it’s never too late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.

Signing off until next time this is,

Kelly K

Kelly K

KellyK'sCoaching.com

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Disclaimer:

The entire contents of this blog post is based purely on the opinion of Kelly K, unless otherwise stated. This information is not intended or implied to replace a qualified health professional or professional medical advice. All content, including text, graphics, images and information, contained on or available through this blog post is for general information purposes only. Always consult your doctor or health care professional. This information is not intended for medical advice and is not intended to diagnose, treat, cure or prevent any disease.