Daily Obese Quotes

Coffee, even the decaffeinated version, appears to protect against type 2 diabetes. In a 2009 review, each additional daily cup of coffee lowered the risk of diabetes by 7 percent, even up to six cups per day.23

Eat lots of fruit and vegetables, and live your whole life in every way as well as you can: exercise regularly as part of your daily routine, avoid obesity, don’t drink too much, don’t smoke, and don’t get distracted from the real, basic, simple causes of ill health.

We need to have the courage to say obesity is not funny and vulgarity is not amusing. Insolent children and submissive parents are not the characters we want to admire and emulate. Flippancy and sarcasm are not the qualities which we need to include in our daily conversations.

...the presence of others has become even more intolerable to me, their conversation most of all. Oh, how it all annoys and exasperates me: their attitudes, their manners, their whole way of being! The people of my world, all my unhappy peers, have come to irritate, oppress and sadden me with their noisy and empty chatter, their monstrous and boundless vanity, their even more monstrous egotism, their club gossip... the endless repetition of opinions already formed and judgments already made; the automatic vomiting forth of articles read in those morning papers which are the recognised outlet of the hopeless wilderness of their ideas; the eternal daily meal of overfamiliar cliches concerning racing stables and the stalls of fillies of the human variety... the hutches of the 'petites femmes' - another worn out phrase in the dirty usury of shapeless expression! Oh my contemporaries, my dear contemporaries... Their idiotic self-satisfaction; their fat and full-blown self-sufficiency: the stupid display of their good fortune; the clink of fifty- and a hundred-franc coins forever sounding out their financial prowess, according their own reckoning; their hen-like clucking and their pig-like grunting, as they pronounce the names of certain women; the obesity of their minds, the obscenity of their eyes, and the toneless-ness of their laughter! They are, in truth, handsome puppets of amour, with all the exhausted despondency of their gestures and the slackness of their chic... Chic! A hideous word, which fits their manner like a new glove: as dejected as undertakers' mutes, as full-blown as Falstaff... Oh my contemporaries: the ceusses of my circle, to put it in their own ignoble argot. They have all welcomed the moneylenders into their homes, and have been recruited as their clients, and they have likewise played host to the fat journalists who milk their conversations for the society columns. How I hate them; how I execrate them; how I would love to devour them liver and lights - and how well I understand the Anarchists and their bombs!

What would happen if the body continued to expend 3000 calories daily while taking in only 1500? Soon fat stores would be burned, then protein stores would be burned, and then you would die. Nice. The smart course of action for the body is to immediately reduce caloric expenditure to 1500 calories per day to restore balance.

If I was writing a lifestyle book it would have the same advice on every page, and you’d know it all already. Eat lots of fruit and vegetables, and live your whole life in every way as well as you can: exercise regularly as part of your daily routine, avoid obesity, don’t drink too much, don’t smoke, and don’t get distracted from the real, basic, simple causes of ill health. But as we will see, even these things are hard to do on your own, and in reality require wholesale social and political changes.

I believe that human beings are designed to be physically active and that not doing so creates energy imbalances within the body that ultimately contribute to obesity and other health problems. As evidence, over 500,000 people die each year from diseases linked to physical inactivity and obesity. Furthermore, rates of hypertension, hypercholesterolemia, type 2 diabetes, and certain forms of cancer have all tripled over the past 30 years corresponding to decreasing levels of daily physical activity and increasing rates of obesity.

Those are pretty telling numbers. Those results are based on 30 minutes of walking a day (about 4,000 to 5,000 steps). Plus, the positive benefits (according to the study) increase when participants added more distance and speed. And finally, this study showed that walking has a positive impact on all of the following: dementia, peripheral artery disease, obesity, diabetes, depression, colon cancer and even erectile dysfunction.

Hormones are central to understanding obesity. Everything about human metabolism, including the body set weight, is hormonally regulated. A critical physiological variable such as body fatness is not left up to the vagaries of daily caloric intake and exercise. Instead, hormones precisely and tightly regulate body fat. We don't consciously control our body weight any more than we control our heart rates, our basal metabolic rates, our body temperatures or our breathing. These are all automatically regulated, and so is our weight. Hormones tell us when we are hungry (ghrelin). Hormones tell us we are full (peptide YY, cholecystokinin). Hormones increase energy expenditure (adrenalin). Hormones shut down energy expenditure (thyroid hormone). Obesity is a hormonal dysregulation of fat accumulation. Calories are nothing more than a proximate cause of obesity.

Some entertainers have tried to make art of coarseness, but in their public crudeness they have merely revealed their own vast senses of personal inferiority. When they heap mud upon themselves and allow their tongues to wag with vulgarity, they expose their belief that they are not worth loving and in fact are unlovable. When we as an audience indulge then in their profanity, we are like the audience at the Roman Colosseum being thrilled as the raging lions kill the unarmed Christians. We not only participate in the humiliation of the entertainers, but we are brought low by sharing in the obscenity. We need to have the courage to say obesity is not funny and vulgarity is not amusing. Insolent children and submissive parents are not the characters we want to admire and emulate. Flippancy and sarcasm are not qualities which we need to include in our daily conversations.

The daily consumption in South Korea, which has a fairly meat-heavy diet, is about 3,070 calories per person per day, slightly above the world average. However, the obesity rate there is only about 3 percent. The Pacific island nation of Nauru, by contrast, consumes about as many calories as South Korea per day,6 but the obsesity rate there is 79 percent.

They were fed around 3,200 calories a day, which was considered a normal amount. (Because it is.) They took jobs on the compound and walked around twenty-two miles a week. Then, for six months, their calories were dramatically cut—in half. They were only served two meals a day, which worked out to roughly 1,600 calories total. The participants were encouraged to keep up their walking. In this experiment, 1,600 calories was considered “semi-starvation,” which is really horrifying when you realize that this is the same “conservative protocol” used by the FDA to “combat obesity.” You’ve probably seen that calorie number floating around fitness magazines and doctor-prescribed diets. These days, 1,200–1,600 calories is considered an acceptable daily amount of calories for men and women.

But overprotection is just one part of a larger trend that we call problems of progress. This term refers to bad consequences produced by otherwise good social changes. It’s great that our economic system produces an abundance of food at low prices, but the flip side is an epidemic of obesity. It’s great that we can connect and communicate with people instantly and for free, but this hyperconnection may be damaging the mental health of young people. It’s great that we have refrigerators, antidepressants, air conditioning, hot and cold running water, and the ability to escape from most of the physical hardships that were woven into the daily lives of our ancestors back to the dawn of our species. Comfort and physical safety are boons to humanity, but they bring some costs, too. We adapt to our new and improved circumstances and then lower the bar for what we count as intolerable levels of discomfort and risk. By the standards of our great-grandparents, nearly all of us are coddled. Each generation tends to see the one after it as weak, whiny, and lacking in resilience. Those older generations may have a point, even though these generational changes reflect real and positive progress. To repeat, we are not saying that the problems facing students, and young people more generally, are minor or “all in their heads.” We are saying that what people choose to do in their heads will determine how those real problems affect them. Our argument is ultimately pragmatic, not moralistic: Whatever your identity, background, or political ideology, you will be happier, healthier, stronger, and more likely to succeed in pursuing your own goals if you do the opposite of what Misoponos advised.

Most effective ways to overcome Weight loss problem Term “PROBLEM” “A BIG MESS” Problem is a biggest issue with multiple ways, and creates confusion to pick best way, which is also a PROBLEM. in this generation our biggest issue is how to overcome weight loss. We are so much dependent on internet that in every problem we ask for a solution from internet. Who provide us multiple ways and gets difficult to find the best one. Well! Hello guys, I am here to help you out with your issues. We youngsters are fond of junk food which is quiet unhealthy and doesn’t allow our stubborn fat to leave us. We are so much attracted to food which contains gluten, carbs, cholesterol, fats, etc. And chocolates are the most favourite food in this planet. Which is sadly sweet and sugar is a big “NO”. Sorry guys. 1.Basic way to lose weight is to avoid sugar. Sugar sweetened drinks like sodas, juices and sweet tea are loaded with fructose, a type of simple sugar. Fructose increases your hunger and desire for food more than glucose. 2. Avoid all the junk food from your lifestyle and start having healthy food. The excess fat, simple carbohydrates and processed sugar found in junk food contributes to an increased of obesity and other diseases. 3. Drink lots of water, Yes! Water. It really helps one to lose weight, also will help your skin to stay healthy and hydrated. 4. Decrease carb intake from your diet. Carbs provide 45 – 65 percent of your daily calorie intake. And if you eat 2000 calories diet, you should aim for about 225 – 325 grams of carbs per day. But if you need to lose weight, you will get much faster results eating around 50 – 150 grams of carbs per day. And increase protein intake. 5. Exercise will help you to increase your metabolism. 6. 80% of nutrition and 20% of exercise will help you to lose weight. These are the most easy and effective ways to overcome weight loss problem.

Nuts, in moderation, are another good choice for an after-dinner indulgence. Most nuts are full of healthful monounsaturated fats, have little or no carbohydrates, and are also high in fiber, which increases their potential benefit. Macadamia nuts, cashews and walnuts can all be enjoyed. Many studies show an association between increased nut consumption and better health, including reducing heart disease8 and diabetes.9 Pistachio nuts, high in the antioxidant gamma-tocopherol and vitamins such as manganese, calcium, magnesium and selenium, are widely eaten in the Mediterranean diet. A recent Spanish study found that adding 100 pistachios to one’s daily diet improved fasting glucose, insulin and insulin resistance.

Daily consumption of sugar-sweetened drinks not only carries a significant risk of weight gain, but also increases the risk of developing diabetes by 83 percent compared to drinking less than one sugar-sweetened drink per month.

A 2009 study showed that pre-diabetes could be induced in healthy volunteers in only eight weeks. Healthy subjects ate 25 per cent of their daily calories as Kool-Aid sweetened with either glucose or fructose. While this seems high, many people consume this high proportion of sugar in their diets.17 With its low glycemic index, fructose raised blood glucose much less. The fructose, but not the glucose group, developed pre-diabetes by eight weeks. Insulin levels as well as measures of insulin resistance were significantly higher in the fructose group. So only six days of excess fructose will cause insulin resistance. By eight weeks, pre-diabetes is establishing a beachhead. What happens after decades of high fructose consumption? Fructose overconsumption leads directly to insulin resistance.

STEP 5: INCREASE YOUR CONSUMPTION OF PROTECTIVE FACTORS FIBER CAN REDUCE the insulin-stimulating effects of carbohydrates, making it one of the main protective factors against obesity, but the average North American diet falls far short of recommended daily intakes. (For more on fiber as a protective factor, see chapter 16.) Numerous studies and observations have confirmed the weight-lowering effects of dietary fiber. Natural whole foods contain plenty of fiber, which is often removed during processing. Fruits, berries, vegetables, whole grains, flax seeds, chia seeds, beans, popcorn, nuts, oatmeal and pumpkin seeds provide ample fiber.

Q: What can ordinary people with busy lives and not a lot of political access do to address this stuff? You can try to address it in your own life. You can try to set up your life so you have to drive as little as possible. In so doing, you vote with your feet and your wallet. When more people bike, walk and use public transit, there is greater pressure on elected officials and government agencies to improve these modes of transportation. It thus increases the profitability of public transit and makes cities more desirable places to live. It also helps reduce your carbon footprint and reduces the amount of money going to automobile manufacturers, oil companies and highway agencies. In a globally connected capitalist world, cities and countries are competing for highly skilled labor—programmers, engineers, scientists, etc. To some degree, these people can live anywhere they want. So San Francisco or my current city in Minnesota aren’t just competing with other U.S. cities but are competing with cities in Europe for the best and brightest talent. Polls and statistics show that more and more skilled people want to live in cities that are walkable, bikeable and have good public transit. Also our population is aging and realizing that they don’t want to be trapped in automobile-oriented retirement communities in Florida or the southwest USA. They also want improved walkability and transit. Finally, there’s been an explosion of obesity in the USA with resulting increases in healthcare costs. Many factors contribute to this but increased amounts of driving and a lack of daily exercise are major factors. City, state and business leaders in the US are increasingly aware of all this. It is part of Gil Peñalosa’s “8-80” message (the former parks commissioner of Bogotá, Colombia) and many other leaders. (2015 interview with Microcosm Publishing)

For one thing, as we see with the Hadza, daily energy expenditures are the same today in the industrialized world as they were in our hunter-gatherer past. Our bodies are incredibly adept at responding to changing activity levels to keep daily energy expenditures within a narrow window. But more crucially, blaming obesity on slow metabolism gets the cause and effect of weight change completely backward. Our metabolism doesn’t dictate energy balance, it responds to energy balance.

In addition to its well-known effects on bowel health, high fiber intake appears to reduce the risk of cancers of the colon5 and breast,6 diabetes,7 heart disease,8 obesity,9 and premature death in general.10 A number of studies now show that high fiber intake may also help ward off stroke.11 Unfortunately, less than 3 percent of Americans meet the minimum daily recommendation for fiber.12 This means about 97 percent of Americans eat fiber-deficient diets.

Obesity is so rampant that it seems contagious. It’s an epidemic now, and it’s spreading to other countries— the British are gaining, the Chinese are gaining, even the French are gaining— which makes it a pandemic. There are frantic efforts to make it stop. Weight Watchers and Overeaters Anonymous were just early tactics in a long war that would go on to include the Pritikin Principle, the Scarsdale Medical Diet, Slimfast, the Atkins Diet, the South Beach Diet, The Zone, Nutrisystem, Jenny Craig, the Blood Type Diet, the Mediterranean Diet, the Master Cleanse, the DASH diet, the Cabbage Soup Diet, the Paleo Diet, and the Raw Diet. Americans have eaten fat- burning grapefruits, consumed cabbage soup for seven straight days, calculated their daily points target, followed the easy and customizable menu plan, dialed the 1- 800 number to speak to a live weight- loss counselor, taken cider vinegar pills, snacked strategically, eliminated high- glycemic vegetables during the fourteen- day induction phase, achieved a 40:30:30 calorie ratio, brought insulin and glucagon into balance, sought scientific guidance from celebrities, abstained from the deadly cultural practice known as cooking, tanned and then bled themselves to more fully mimic the caveman state, asked that the chef please prepare the omelet with no yolks, and attained the fat- burning metabolic nirvana known as ketosis. It has all been a terrible, amazing failure.

The “active couch potato syndrome” is an actual observed scientific phenomenon whereby devoted fitness enthusiasts—who conduct daily workouts but live otherwise inactivity-dominant lifestyles—are not immune to the cellular dysfunction and metabolic disease patterns driven by inactivity. Statistics referenced by James Levine, MD, PhD, a Mayo Clinic researcher, international expert on obesity, and author of Get Up! Why Your Chair is Killing You and What You Can Do About It,

how to bolster their immune response. He never took time during his daily White House briefings from March to May 2020 to instruct Americans to avoid tobacco (smoking and e-cigarettes/vaping double death rates from COVID);31 to get plenty of sunlight and to maintain adequate vitamin D levels (“Nearly 60 percent of patients with COVID-19 were vitamin D deficient upon hospitalization, with men in the advanced stages of COVID-19 pneumonia showing the greatest deficit”);32 or to diet, exercise, and lose weight (78 percent of Americans hospitalized for COVID-19 were overweight or obese).

Other Childhood Metabolic Conditions Epidemic levels of obesity, liver dysfunction, and brain dysfunction demonstrate a cellular energy epidemic. And our children’s small, not fully developed bodies are being set up to fail at an early age because our culture and daily lives have been co-opted by processed foods and the other factors that damage mitochondria and cellular energy production.

I was struck, during COVID-19’s early months, that America’s Doctor, apparently preoccupied with his single vaccine solution, did little in the way of telling Americans how to bolster their immune response. He never took time during his daily White House briefings from March to May 2020 to instruct Americans to avoid tobacco (smoking and e-cigarettes/vaping double death rates from COVID); to get plenty of sunlight and to maintain adequate vitamin D levels (“Nearly 60 percent of patients with COVID-19 were vitamin D deficient upon hospitalization, with men in the advanced stages of COVID-19 pneumonia showing the greatest deficit”); or to diet, exercise, and lose weight (78 percent of Americans hospitalized for COVID-19 were overweight or obese). Quite the contrary, Dr. Fauci’s lockdowns caused Americans to gain an average of two pounds per month and to reduce their daily steps by 27 percent. He didn’t recommend avoiding sugar and soft drinks, processed foods, and chemical residues, all of which amplify inflammation, compromise immune response, and disrupt the gut biome which governs the immune system. During the centuries that science has fruitlessly sought remedies against coronavirus (aka the common cold), only zinc has repeatedly proven its efficacy in peer-reviewed studies. Zinc impedes viral replication, prophylaxing against colds and abbreviating their duration. The groaning shelves that commercial pharmacies devote to zinc-based cold remedies attest to its extraordinary efficacy. Yet Anthony Fauci never advised Americans to increase zinc uptake following exposure to infection.

Vitamin D3 boasts a strong safety profile, along with broad and deep evidence that links it to brain, metabolic, cardiovascular, muscle, bone, lung, and immune health. New and emerging research suggests that vitamin D supplements may also slow down our epigenetic/biological aging.29, 30 2. Omega-3 fish oil: Over the last thirty years or so, the typical Western diet has added more and more pro-inflammatory omega-6 polyunsaturated fatty acids versus anti-inflammatory omega-3 PUFAs. Over the same period, we’ve seen an associated rise in chronic inflammatory diseases, including obesity, cardiovascular disease, rheumatoid arthritis, and Alzheimer’s disease. 31 Rich in omega-3s, fish oil is another incredibly versatile nutraceutical tool with multi-pronged benefits from head to toe. By restoring a healthier PUFA ratio, it especially helps your brain and heart. Regular consumption of fatty fish like salmon has been linked to a lower risk of congestive heart failure, coronary heart disease, sudden cardiac death, and stroke.32 In an observational study, omega-3 fish oil supplementation was also associated with a slower biological clock.33 3. Magnesium deficiency affects more than 45 percent of the U.S. population. Supplements can help us maintain brain and cardiovascular health, normal blood pressure, and healthy blood sugar metabolism. They may also reduce inflammation and help activate our vitamin D. 4. Vitamin K1/K2 supports blood clotting, heart/ blood vessel health, and bone health.34 5. Choline supplements with brain bioavailability, such as CDP-Choline, citicoline, or alpha-GPC, can boost your body’s storehouse of the neurotransmitter acetylcholine and possibly support liver and brain function, while protecting it from age-related insults.35 6. Creatine: This one may surprise you, since it’s often associated with serious athletes and fitness buffs. But according to Dr. Lopez, it’s “a bona fide arrow in my longevity nutraceutical quiver for most individuals, and especially older adults.” As a coauthor of a 2017 paper by the International Society for Sports Nutrition, Dr. Lopez, along with contributors, stated that creatine not only enhances recovery, muscle mass, and strength in connection with exercise, but also protects against age-related muscle loss and various forms of brain injury.36 There’s even some evidence that creatine may boost our immune function and fat and carbohydrate metabolism. Generally well tolerated, creatine has a strong safety profile at a daily dose of three to five grams.37 7.

Omega-3 fatty acids are essential. Insufficient levels of two of the most important omega-3s—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have been linked to depression and bipolar disorder, suicidal behavior, inflammation, heart disease, ADD/ADHD, cognitive impairment and dementia, and obesity.[1] Ninety-five percent of Americans do not get enough dietary omega-3 fatty acids.[2] The human body doesn’t produce omega-3s on its own, so you have to get it from outside sources, such as fatty fish. If you aren’t getting enough of this essential nutrient from your diet, it’s bad news for your brain. That’s because omega-3s contribute to about 8 percent of your brain’s weight. At Amen Clinics, we tested omega-3 levels of 50 consecutive patients who were not taking fish oil supplements. A shocking 49 out of 50—that’s 98 percent!—had suboptimal levels. In a subsequent study, we analyzed the scans of 130 patients with their omega-3 levels. Patients with the lowest levels had lower blood flow in the areas of the brain associated with depression and dementia.

If I follow a standard prescription of briskly walking thirty minutes a day, almost two extra miles, I’ll spend about a hundred extra calories per day, theoretically allowing me to shed approximately five pounds in half a year—about the reductions most studies report. If a skinny hunter-gatherer mother loses five pounds in six months, she’s in trouble, but many obese American dieters aim to lose about fifty-five pounds.39 Losing that many pounds that quickly through exercise alone would theoretically require Herculean efforts like running eight miles a day. Although far from easy, dieting is unquestionably more effective for shedding many pounds. While walking 30 minutes a day won’t lead to rapid, spectacular weight losses, an evolutionary and anthropological perspective puts a different spin on the argument that walking expends too few calories to shed excess pounds. While the commonly prescribed two-mile daily walk expends a pittance—just 4 percent—of the average person’s daily energy budget of twenty-seven hundred calories, that pittance is partly attributable to setting the exercise bar so low. It bears repeating that the standard public health recommendation is 150 minutes of moderate exercise every week. This amounts to a paltry 21 minutes a day, one-sixth the level of physical activity among nonindustrial people like the Hadza.40 Although jobs, commuting, and other obligations fill our days with necessarily sedentary activities, the average American still spends at least eight times as much time (170 minutes per day) watching television.41 It is no wonder that studies using modest exercise doses report modest weight losses.

Prevention is better than cure" We have been hearing this from childhood but we seldom do anything about it. Common diseases enter our body easily because of low immunity, obesity, polluted environment. Other early signals of unhealthy lifestyle are fatigue, indigestion and pain in joints/muscles. We at Asrar Al Siha brings you 100% natural food and daily use items which can boost your immunity, improve digestion , burn fat , cleanse air which are very few of the benefits to mention.

Surprisingly, though, many of the modern-day stressors that trigger these excessive reactions have nothing to do with upsets, injuries, anger, or fear. For example, a high-sugar, low-protein diet can trigger stress reactions without our even realizing it, and so can any severe or chronic infection.2 So can caffeine and environmental chemicals we’re exposed to on a daily basis. Whatever the cause, constant exposure to elevated stress hormones not only keeps us in an overamped emotional state, it can also lead to significant physical problems such as heart disease, osteoporosis, obesity, dampened immune function, and Alzheimer’s disease. It can destroy cells in the center of the brain responsible for the storage and transfer of memory as well. See why I take stress so seriously? And so should you.

Then, in 2009 a group of researchers funded by the National Institutes of Health published a study of a different approach to weight loss. They had assembled a group of sixteen hundred obese people and asked them to concentrate on writing down everything they ate at least one day per week. It was hard at first. The subjects forgot to carry their food journals, or would snack and not note it. Slowly, however, people started recording their meals once a week—and sometimes, more often. Many participants started keeping a daily food log. Eventually, it became a habit. Then, something unexpected happened. The participants started looking at their entries and finding patterns they didn’t know existed. Some noticed they always seemed to snack at about 10 A.M., so they began keeping an apple or banana on their desks for midmorning munchies. Others started using their journals to plan future menus, and when dinner rolled around, they ate the healthy meal they had written down, rather than junk food from the fridge. The researchers hadn’t suggested any of these behaviors. They had simply asked everyone to write down what they ate once a week. But this keystone habit—food journaling—created a structure that helped other habits to flourish. Six months into the study, people who kept daily food records had lost twice as much weight as everyone else.

The Right Intake Protein, protein, protein. Is there any other food group that causes so much angst? Have too little and you may be in trouble, have too much and you may be in greater trouble. Proteins are the main building blocks of the body making muscles, organs, skin and also enzymes. Thus, a lack of protein in your diet affects not only your health (think muscle deficiency and immune deficiency) but also your looks (poor skin and hair). On the other hand, excess protein can be harmful. “High protein intake can lead to dehydration and also increase the risk of gout, kidney afflictions, osteoporosis as well as some forms of cancer,” says Taranjeet Kaur, metabolic balance coach and senior nutritionist at AktivOrtho. However, there are others who disagree with her. "In normal people a high-protein natural diet is not harmful. In people who are taking artificial protien supplements , the level of harm depends upon the kind of protein and other elements in the supplement (for example, caffiene, etc.) For people with a pre- existing, intestinal, kidney or liver disease, a high-protein diet can be harmful," says leading nutritionist Shikha Sharma, managing director of Nutri-Health.  However, since too much of anything can never be good, the trick is to have just the right amount of protein in your diet.  But how much is the right amount? As a ballpark figure, the US Institute of Medicine recommends 0.8 gm of protein per kilogram of body weight. This amounts to 56 gm per day for a 70 kg man and 48 gm per day for a 60 kg woman.  However, the ‘right’ amount of protein for you will depend upon many factors including your activity levels, age, muscle mass, physical goals and the current state of health. A teenager, for example, needs more protein than a middle-aged sedentary man. Similarly, if you work out five times a day for an hour or so, your protein requirement will go up to 1.2-1.5 gm per kg of body weight. So if you are a 70kg man who works out actively, you will need nearly 105 gm of protein daily.   Proteins are crucial, even when you are trying to lose weight. As you know, in order to lose weight you need to consume fewer calories than what you burn. Proteins do that in two ways. First, they curb your hunger and make you feel full. In fact, proteins have a greater and prolonged satiating effect as compared to carbohydrates and fats. “If you have proteins in each of your meals, you have lesser cravings for snacks and other such food items,” says Kaur. By dulling your hunger, proteins can help prevent obesity, diabetes and heart disease.   Second, eating proteins boosts your metabolism by up to 80-100 calories per day, helping you lose weight. In a study conducted in the US, women who increased protein intake to 30 per cent of calories, ended up eating 441 fewer calories per day, leading to weight loss. Kaur recommends having one type of protein per meal and three different types of proteins each day to comply with the varied amino acid requirements of the body. She suggests that proteins should be well distributed at each meal instead of concentrating on a high protein diet only at dinner or lunch. “Moreover, having one protein at a time helps the body absorb it better and it helps us decide which protein suits our system and how much of it is required by us individually. For example, milk may not be good for everyone; it may help one person but can produce digestive problems in the other,” explains Kaur. So what all should you eat to get your daily dose of protein? Generally speaking, animal protein provides all the essential amino acids in the right ratio for us to make full use of them. For instance, 100 gm of chicken has 30 gm of protein while 75gm of cottage cheese (paneer) has only 8 gm of proteins (see chart). But that doesn’t mean you need to convert to a non-vegetarian in order to eat more proteins, clarifies Sharma. There are plenty of vegetarian options such as soya, tofu, sprouts, pulses, cu

Pediatric Dietary and Physical Activity Questionnaire Please complete this from as accurately as possible. There are no right or wrong answers. This information will help us get a better picture of your child’s current daily patterns. Dietary Patterns: How many meals does your child eat on a typical day? _______ per day Does your child regularly eat: Breakfast Lunch Dinner Yes _____ No _____ Yes _____ No _____ Yes _____ No _____ How many snacks does your child eat on a typical day? _______ per day What types of snacks does your child typically eat? ___________________ How many servings of fruits does your child eat on a typical day? (circle one) None 1 2 3 4 5 or more How many servings of vegetables does your child eat on a typical day? (circle one) None 1 2 3 4 5 or more Select the types of drinks your child normally consumes: ■ Juice ■ Lemonade ■ Sports Drinks ■ Sweetened Coffee ■ Regular Soda ■ Sweetened Tea ■ Energy Drinks On a typical day, how many of these types of drinks does your child consume (count them all together & enter the total here)? ____________ Who normally prepares the food in the house? ■ Mom ■ Dad ■ Grandparent ■ This Child ■ Sibling ■ Other: ____________ Who normally does the grocery shopping in the house? ■ Mom ■ Dad ■ Grandparent ■ This Child ■ Sibling ■ Other: ____________ How many times per week do you eat together as a family? (circle one) Never 1 2 3 4 5 or more How many times per week does your child eat fast food? (circle one) Never 1 2 3 4 5 or more Concerns about your child’s eating habits: Are you satisfied with your child’s eating habits? Do you have concerns about your child’s portion sizes? Does your child ever eat in secret or sneak food? Does your child ever eat to make himself/ herself happy, or to feel better? Does your child’s weight affect how he/ she feels about himself/ herself? Yes _____ No _____ Yes _____ No _____ Yes_____ No _____ Yes _____ No _____ Yes_____ No _____ Physical Activity and Screen Time: How many times per week is your child physically active (i.e., His or her breathing gets faster)? (Circle one that best describes a typical week) Never 1-2 days/ week 3-4 days/ week 5-6 days/ week Daily What types of physical activities does your child like to participate in? _________________________ How many hours does your child watch TV/ movies, sit at the computer, play video games, or spend time on a phone or tablet on a typical weekday ? ___________ hours/ day How many hours does your child watch TV/ movies, sit at the computer, play video games, or spend time on a phone or tablet on a typical weekend day ? ___________ hours/ day Sleep Behaviors: Does your child have a TV or other screen device (e.g., smart phone) in the room where they sleep? Yes _____ No _____ What time does your child typically go to bed during the week ? _____________ What time does your child typically fall asleep after going to bed during the week ? _____________ What time does your child typically wake up during the week ? _____________ What time does your child typically go to bed during the weekend ? _____________ What time does your child typically fall asleep after going to bed during the weekend ? _____________ What time does your child typically wake up during the weekend ? _____________ Which of the following habits (if any) do you feel ready to help your child and family to change? Check all that apply: ■ Drink less soda or juice ■ Choosing healthy snacks ■ Eating more fruits & vegetables ■ Eat less fast food ■ Eat more meals as a family ■ Plan out meals ■ Play outside/ be more active more often ■ Spend less time watching TV & playing video games or on the computer ■ Take the TV/ Computer out of the bedroom