Diet, Healthy Eating Habits and Exercise
Diet, Healthy Eating Habits and Exercise
Recent studies in the United States indicate that 66% of their citizens are obese or overweight. Estimated annual costs of medical expenses produced by obesity are accounted for approximately $152 billons. Obesity and overweight is associate with the development of other health problems such as: diabetes, cardiovascular diseases, cancer, strokes, and gallstones, among other. Obese and overweight people also suffer of depression; sleep disorders, higher rate of suicide attempts and bullying.
Obesity and overweight are measure by assessing the body composition and weight. Having more than 10% of body weight above the recommended levels or a body mass index above is considered overweight. Having more than 20% and a body mass index above 30 is obesity and 100% or more and a body mass index more than 40 is considered morbid obesity.
In Puerto Rico statistics from 2007 indicate that 25% of men were obese and 45% overweight (Rodríguez, 2006). In that same year, 25% of female were obese and 34% overweight (Rodríguez, 2006). We can also find this sane problem in Puerto Rico’s children where girls has a body mass index greater than boys, numbers that are classified as overweight. Also this statistics indicates that our children over 8 years old have a greater rate of corporal mass than Americans (Terra, 2005).
Experts and doctors from the United States and Puerto Rico attribute this alarming rate of obesity and overweight to changes in food consuming habits. Families are changing the traditional food prepared at home for restaurant prepared food, specially the one that can be acquired in fast foods. This food and their ingredients have a high content of fat, carbohydrates, sodium and sugars which made them an unhealthy choice. Also, their calorie count is greater than other foods.
Even though our body needs of all this substances and calories are the unit measure for the energy our body needs, the excess of consumption is one of the factors associated with obesity and overweight. In order to maintain a healthy weight people must balance the calorie intake and output. Even though our metabolism is in part responsible for the management of the calorie’s administration, we have to help it by watching the calories we consume and the calories we burn with the daily activities we do.
A healthy diet is the one that includes a 60% of calories from carbohydrates, 25% of calories from fat and 15% of calories from proteins. We also need to avoid empty calories that make us gain weight because they do not have the nutrients needed to give us good energy. This recommended consumption of calories could be achieved with a 2000 calorie diet. This means that all the food and liquids we ingest must account for 2000 in calories. For maintaining a healthy weight also your physical activity during the day must burn those same 2000 calories.
On the other hand, people in their desperation or desire to lose weight can develop mental conditions, such as depression, bulimia, anorexia, obsessive exercise or suicidal thoughts. This does not mean that every diet or alternative to lose weight is not recommended. Some people need to lose weight because they have other health issues. In this case it is recommended that the person consult a physician who can establish a program for losing weight. Some recommendations are to eat a balanced diet, replace junk food for healthy food and burn 500 calories more than your total intake.