Nutrition Principles For An Obese Person

If you weigh enough to qualify as obese, it's a serious matter. Obesity puts you at higher risk of high blood pressure, coronary heart disease and diabetes. Losing the extra weight is vital. However, maintaining a proper nutrition is equally important. An unhealthy diet can lead to more health problems on top of the weight issues.

Description

Obesity is generally defined as having a body mass index of 30 or higher. The BMI is calculated using your weight and height and provides an estimate of how much weight is due to body fat. Obesity occurs when you eat too much or are sedentary so you aren't using all of the calories you consume. Factors like culture, environment and other medical conditions can influence your risk of obesity.

The Right Foods

The first step in using principles of nutrition to combat obesity is to choose the right foods. Start with 2 cups of fruit each day and a mix of green and orange vegetables, plus peas and beans. Include moderate amounts of lean meat and dairy products. For complex carbohydrates, choose more whole-grain breads and cereals. It's important to lower your intake of saturated fats and salt. Keep in mind that prepackaged foods and fast food often contain high levels of both salt and saturated fat, so avoid them.

Reduce Calories

To lose weight, you have to consume fewer calories than you use. When you shift to a healthy diet, you are already on the right track. A balanced diet of whole foods tends to include fewer calories. You can help by avoiding things that have lots of calories but little nutrition, such as sodas. Consult with your doctor and seek her advice on selecting a healthy weight-loss plan. Good plans such as the South Beach Diet, Weight Watchers or the Mayo Clinic Plan start with advice on setting a realistic weight-loss goal. They focus on healthy food choices designed to reduce your calorie intake. Patience is the watchword. Trying to force fast weight loss with fad diets or self-starvation simply deprives your body of the nutrition it needs and does not lead to long-term weight loss. Shoot to lose about 1 to 2 lbs. a week.

Breakfast

MayoClinc.com says skipping breakfast increases the risk of obesity. If you don't start the day with a good meal, you don't give your body the energy it needs. You will get hungry later and tend to eat more and make poorer food choices. Try starting out with fruit or pure fruit juice, low-fat milk, whole-wheat toast and some lean meat.

Exercise

Nutritionists and health professionals emphasize the importance of physical activity in fighting obesity. The connection is simple: more activity means more calories burned and faster weight loss. You should get at least 2 1/2 hours of aerobic exercise per week, plus strength training twice each week. You don't have to run marathons. Simply taking a walk 30 minutes a day, five days a week will do the trick. Start slowly with shorter workouts, if you need to, until your level of physical fitness improves. Before you start, consult your doctor to makes sure your exercise plans are appropriate for your physical condition. Once you achieve a basic level of physical fitness, exercising more will help you lose weight faster in a healthy manner.