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Health – Weight Loss Myths and Realities
Weight loss is at least a 100 Billion dollar industry with a double digit growth rate. That’s why EVERYONE would like to get a piece of it – doctors, drug companies, nutritionists, authors, supplement companies, food, gyms, exercise equipment, shoes – all aspects of lifestyle can play into this market and their messaging. Where are you going and who is listening? How to maintain the body style and shape you think is right for you?
If you are a person who is concerned about your current body shape, this will be an extremely helpful essay – if you are not currently concerned about your body shape, use this to help others make sensible personal choices and do some planning for yourself.
This article will focus on 3 areas – the size and scope of the issue or the fact that you are not alone; why you gain weight and the three most common weight myths.
You are not alone
North America has a problem and the world in general has a growing problem – weight management. The baby boomers (post WWII) and subsequent generations are at a unique confluence – a highly mobile, industrialized society with extremely sunk cost, highly processed but nutritionally deficient food served in large quantities with an emphasis on speed of preparation.
This resulted in the following conditions throughout the country
- 65% of the population is overweight.
- 33% of children are obese or at risk
What is so amazing is that this is the tip of the iceberg; in the last two generations, diseases/diseases related to weight management have exploded in all age groups.
- Type 2 Diabetes
- Acid reflux
- Blood pressure
- Erectile Dysfunction
These conditions are at the heart of the current health care crisis in the country and they are lifestyle issues and all are moderately to extremely controllable by the individual.. Example: 70% of all American deaths are from heart disease, cancer or stroke and 50% from this those deaths are related to diet.
Why You Gain Weight
Let’s demystify weight management. Generally it is quite simple but specifically everyone needs to customize a program according to their needs. This isn’t a cop out – it’s just to say that everyone’s body chemistry is a little different and the individual needs to take general principles and translate them into a personalized program.
It’s true what some companies say – “diets don’t work” BUT they don’t tell you why. First, because you can’t stick to them (eg: grapefruit diet) – so you roller coaster; second most programs don’t come with support – people lose, maintain or gain weight best if they have a support system, usually a trainer they can talk to – not friends or your partner/spouse. Third, the person really isn’t serious. Real, sustainable results take time – talk is cheap. An ounce of commitment is worth a pound of promises – stick to it!
You eat healthy now and can’t lose weight – watch what you eat (be honest). Example low fat yogurt. While the term “low” is relative, anything that says low fat means it’s high in sugars and vice versa or getting salads, ever see someone get a salad and then put a ton of dressing on top or the person who gets hamburger and fries. and then a has Diet Coke to “cut” calories – the list goes on. Here’s what a good meal plan looks like:
What the Body Needs… American Diet… Nutritious Diet
- Sugar… High… Low
- Fat… Tall… Short
- Salt… High… Low
- Calories… High… Low
- Protein… Low… High
- Fiber… Low… High
Here’s the math on why we’re all gaining weight. Under the American Diet an average number of calories consumed per day = 4,000. The average number of calories needed to maintain the body = 2,000. Net waist growth per day = 2,000 calories. WOW!
This does not take into account the effect of the lower nutritional value of those calories you take in from food processing. Example: the pasteurization process that milk goes through kills all bacteria BOTH good and bad. By killing the good bacteria they destroy most of the nutritional value and the taste of milk. A slightly lower temperature would kill the bad and leave the good, but it’s a bit more expensive so milk processing companies don’t use it. You can’t tell me that an off-season greenhouse tomato tastes anything like one right off the vine. “Organic” or otherwise makes no difference. It’s the processing.
Weight Loss Myths
When it comes to losing weight, we all have our own stories – let’s go through the BIG myths:
- It’s all about Calories – NO. Unhealthy weight loss is all about calories. HEALTHY weight loss is all about Nutrition. You do need lower calories relative to how much activity you have BUT it has to be balanced or you will be hungry all the time and cheated. Also, don’t fall for those ads to eat packaged foods and get ripped abs – it’s not going to happen.
- It’s all about practice – NO. Exercise is a complement not a substitute for fewer calories. Exercise is for toning and shaping muscles and it it takes a lot of exercise to burn calories. Don’t fall for equipment ads that tell you 20 minutes a day of routine training to get those muscles – it takes a lot of exercise with the right diet, usually much higher in lean protein.
- I Can’t Lose Weight Myth – YES YOU CAN. ANYONE can lose weight This is the reasons people don’t have long term success – cheating, not enough water/detox and too many wrong calories.
Now you know the extent of the problem and you are not alone in fighting the battle of the woods. You also know why you gain weight and the big myths that companies, friends, doctors and nutritionists like to tell us. Here’s a framework you can use with the right supportive coach to make great choices that fit your lifestyle.
- Healthy/can maintain weight loss = proper nutrition
- Faster loss = exercise
- Tone and shape = more exercise
Proper Nutrition – your choice – your results
Refined / Simple Carbohydrates: Sugars, white breads, rice and pasta, fruit juice and white potatoes. High hunger control But only lasts 10 minutes – this is what produces constant cravings.
Complex carbohydrates: fruits, vegetables. and whole grains (whole oatmeal, brown rice, whole wheat pasta and bread). Produces low hunger control that lasts 30 – 60 minutes.
Lean Protein: Chicken, fish, lean beef, egg whites and soy products. Medium hunger control lasting 2-3 hours
Complex Carbs + Lean Protein: Meal replacement shakes, balanced meals and balanced snacks. High hunger control that lasts more than 3 hours. THIS IS THE BEST.
Find out what works for you. REMEMBER you don’t have to agree, your great as you are and accept personal responsibility for whatever choices you decide to make.
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