More fast foods restaurants, larger portion sizes and a lack of exercise has led to an increasing number of people becoming obese. The foods you put into your body will directly reflect the way your body looks and feels, as well as the number on the scale. Choosing to make a change in your diet by following a traditional balanced diet will help you reach your weight-loss goals.
Obesity
The Centers for Disease Control and Prevention defines obesity as having a body mass index greater than 30. According to the Weight-control Information Network, 33.8 percent of the United States population is obese and 5.7 percent is morbidly obese. Obesity can increase your risk for many health problems. The CDC determined that being obese puts you at a greater risk for getting coronary heart disease, diabetes, high blood pressure, certain cancers, stroke, sleep apnea and respiratory problems. Obesity can also lower your quality of life because simply walking and breathing can become difficult on a daily basis.
Balanced Eating
The United States Department of Agriculture uses dietary guidelines to come up with a traditional balanced diet for the general population that can be used to reach a healthy weight. Whole grains, vegetables, fruits, dairy, meats and beans and fats are all included. The USDA recommends 6 oz. of grains a day, 2-1/2 cups of vegetables, 2 cups of fruit, 3 cups of low-fat dairy, 5-1/2 oz. of meats and beans and eating fats in moderation.
Caloric Intake
Simply counting your calories is a simple way to begin a traditionally balanced diet. In order to lose weight you must burn more calories than you consume. The American Heart Association recommends sedentary women consume 1,800 calories and active women consume 2,200 calories. Sedentary men should consume 2,400 calories and active men should consume 2,800. Subtracting 500 calories from these values will help you reach your weight-loss goal, because losing an extra 500 calories a day will help you lose 1 lb. per week.
Portion Sizes
Healthy portion sizes also will play a role in losing weight when you are on a diet because the amount of food you eat can lead to weight gain. Often you may overeat because you simply do not know the correct portion size for certain foods. The USDA explains that one portion of grains is one slice of bread or 1 cup of cereal. A portion of fruit is one medium sized apple and a cup of veggies is a healthy serving. One cup of milk or 3 oz. of cheese is a healthy serving and 3-oz. of meat is a healthy portion size.
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