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| Help kids to eat healthy |
Childhood obesity is a serious health condition that negatively affects children's health and well-being due to excess body fat.
In the US, it is estimated that one out of every five children is overweight or obese and the number is growing.
Childood obesity puts children at risk of developing serious health
problems such as high blood pressure, diabetes and heart diseases later
in life. It can also lead to depression and low self-esteem.
Unhealthy eating habits, lack of physical activities and sedentary
lifestyles are the major cause of childhood obesity, although there are
some genetic and hormonal factors that contribute to it.
Parents' lifestyle can have a huge impact on their kids
since children learn best through example. Hence parents need to adopt a
good and healthy lifestyles too. Below are a few tips to help your kids
avoid being overweight.
Healthy eating habits: Encourage your child to eat
healthy foods. Provide them lots of fruits, vegetables and whole-grain
products. Ask them to drink plenty of water instead of sugar-sweetened
drinks. Include low-fat dairy products, lean meats, poultry, fish, beans
in their diet for protein.
Breakfast: Never let your child skip his/her
breakfast. This is the most important meal of the day. Studies have
linked eating breafast with maintaining a lower body mass index (BMI)
over time. Also, eating cereal for breakfast regularly has been linked
to healthy weight in kids.
Frequent meals: Give your kids smaller but more
frequent meals. This will keep them away from being overly hungry and
therefore from reaching for more caloric junk food.
Physical activity: Encourage your child to stay
active everyday. Research suggests that children and teens should
participate in at least 60 minutes of moderate-intensity physical
activity most days of the week. Plan for a family physical activity time
on a daily basis such as, brisk walks, bike rides, swimming, active
games, etc,. Limit the amount of time children spend on TV and
computers.
Check-ups: Take your child to a doctor for child
check-ups at least once a year. This will help determine their ideal
weight preventing them from becoming overweight as well as protecting
them from other health problems.
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| The most easy way |
First and foremost you must calculate your base metabolic rate,
which is the rate of energy expenditure in humans when they are at rest.
There are a number of online calculators available for you to find your
base metabolic rate and this number is imperative to you losing maximal
fat each day. Once you have your base metabolic rate, subtract it by
500 and the number remaining is the amount of calories you are permitted
to eat per day to lose fat.
Now that you have established you
daily caloric needs to lose fat, you will split these calories into 3
groups; Fats, Proteins and Carbohydrates.
FATS: 20% of your total
calories should be fats, (multiply your base metabolic rate calories by
0.20 to get 20% and then divide that number by 9 for the grams of fat
you are allowed per day)
PROTEINS: 40% of your total calories
should be protein, (multiply your base metabolic rate calories by 0.40
to get 40% and then divide that number by 4 for the grams of protein you
are allowed per day)
CARBOHYDRATES: 40% of your total calories
should be carbohydrates, (the grams of carbohydrates you are allowed per
day are the same as previously calculated for protein)
So now you
have the grams of Fats, Proteins and Carbohydrates you may consume per
day to lose fat... These are the ONLY macronutrients I want you to track
when purchasing food and reading the nutritional labels on the
packages.
Decide how many meals you would like to eat per day and
split these macronutrients (fats, proteins and carbohydrates) evenly
throughout each meal.
I recommend 5 meals per day (breakfast,
snack, lunch, snack and dinner). So you would simply divide your total
grams of fat, protein and carbohydrates by 5 and that would be the
amount you were allowed for each meal. I also recommend downloading the
app "MyFitnessPal" which is a great tool in simplifying your food
consumption throughout the day and tracking all these numbers for you.
So
there you have it; the best way to lose fat. It's simple and easy but
takes discipline and self control. Give yourself a huge why as to the
reason you want to achieve this fat loss and remember the bigger your
why, the harder you try and remember; ANYTHING is possible if you simply
believe in yourself and the direction you are going!
