Our society is obsessed with weight. Models pose in tight-fitting clothing. Celebrities bare skin to show-off slender legs and washboard abs. But you can't judge your fitness level by simply stepping on a scale.
Thin does not equal fit.
Good health is better measured by comparing your body fat with your lean muscle mass.
Heavier people may actually be healthier --- if they have more lean muscle mass than body fat. Thin people can actually be in poor health if their body has more fat than muscle.
Muscle or Fat?
Your body is made up of lean muscle mass and fat. Lean muscle mass includes your muscles, bones, organs, vessels, and water. The more lean muscle mass, the more efficiently your body operates.
To maintain a healthy body, we all need a certain amount of body fat. Fat is our body's gas tank. Fat also insulates us from the cold and protects our internal organs.
However, too much body fat can lead to a variety of health problems: diabetes, heart disease, stroke, high blood pressures and even some forms of cancer. Fat is generally accumulated through poor eating habits and not getting enough exercise.
11 Ways to Eat Smarter
The healthiest diet in the world won't help you lose weight if you're eating over-sized portions. You can learn a lot by writing down how much you eat in a given day. Create a chart to monitor your food intake for just one day. Remember to count all snacks and beverages. Also keep tabs on the time of day. This can help you determine when you're more likely to snack.
Eat a healthy breakfast! The first meal of your day gives your metabolism a boost that will help you process fat reserves all day long.
Slow down your eating. It takes your brain 20 minutes to realize you are full.
Keep fresh fruit handy. Dried fruit is good too. Store it where you can see it.
Add a serving of vegetables to your cooked meals. For instance, add broccoli to your favorite casserole.
Add zip to your sandwich by adding fresh vegetables like cucumbers, lettuce, tomatoes, sprouts, etc. Try mustard instead of mayo.
Beware of labels reading "lite" or "lean." They still may be high in fat, calories and sugar.
Limit your beverages and food that contain high amounts of sugar. One can of pop can contain as much as 40 grams of sugar.
Instead of meat, create a bean based main dish. Eat fish once or twice each week.
Split an entr�e when eating at a restaurant. You'll only consume half the calories!
If you eat in front of the TV, measure your portions. Don't eat from the bag.
Drink a glass of water before you start your meal. You'll fill up faster.
11 Ways to be More Active
Remember, when it comes to getting back in shape, slower is better. Fitness takes time. Make gradual changes so they last for a lifetime. As with any diet or exercise program, you should talk with a medical expert before making dramatic changes to your lifestyle.
Play with your kids (or grandkids). Their abundance of energy will help you burn calories.
During commercials of your favorite TV shows, do arm curls, squats, lunges & sit-ups.
Park farther from your destination and briskly walk to your destination.
Go to the mall or shopping center early and take a couple laps before you start shopping. Ask about "mall-walker" programs.
Bifore you eat lunch, invite a friend, co-worker, or neighbor to take a brisk walk.
Go dancing instead of to a movie.
Add a little energy & intensity to your housework.
Use the stairs instead of the elevator.
Get some fresh air - mow the grass, rake leaves, shovel the walk or walk the dog.
Get off the bus early and walk the rest of the way.
Fight your urge to snack by taking an energizing walk instead.