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With weight problems being the worldwide problem that it is presently, the straightforward answer always seems to be "we're ingesting way too many calories". It really is an undeniable fact that caloric intake has grown quite a bit through the years; research has shown that Americans consume on average over 350 calories a day more than for 1960. Yet of perhaps bigger significance than this is the quality of calories we eat today when compared with way back when. For example, now we get more of our calories from refined sugars, processed foods along with white bread than we used to. Now we realize that these calories encourage overeating, and those calories from protein, fiber and whole fresh vegetables in fact reduce cravings. Therefore the same amount of calories which are from different sources produce far dissimilar results as far as the impact on hunger. It is probably instructive that whenever we have thought about the poorest people in most cultures, they not only were struggling with undernourishment but gave the look of it. But today in many regions in the world and in particular the United States the highest rates of obesity are generally with the poorest citizens. Poor folks in so many instances have ample quantities of food to eat, but these cheap foods are causing metabolic problems that cause obesity. Each time you settle on your food options and you would like them to help you control your weight, you must choose them with a couple of issues in mind. The first is that they cannot inhibit the feeling for being full. Dietary fiber and many proteins are excellent since they remain in the system longer, and also by eating your meal more slowly it have been found to allow time to trigger signals for fullness from the brain. The second thing is to consume food products that don't impair the body's fat-burning ability by obstructing any regulation of enzymes that metabolize fats. A large amount of the regulation of the appetite is done with the hormone leptin. When that hormonal agent increases, it sends indicators that you're full. Refined sugar, and that has in the last number of years has become a larger part of what we eat, is particularly adept at causing the body to resist leptin. Another category of food which will do the same is refined high-fat foods found in highly processed foods. Fats are a vital component of our diet, but stick with the healthy fats of butter, olive oil, coconut oil and butter. So there is much more to reducing your weight than counting calories and burning up more than you consume. The nutrients in various food products trigger varying hormonal reactions, and these hormonal responses are going to affect how your body will get rid of fat or send it in storage. And where must these nutrients originate? There's greater evidence a larger number of calories should come from the previously mentioned fats, yet as they're full of calories a lesser amount will go a long way. Vegetables are excellent, since they are rich in nutrition and reduced in calories. Reasonable amounts of proteins tend to be most effective for most people (except when you're doing intensive training), and try to steer clear of sugar as well as highly processed foods whenever possible. When you eat your meals can have a great deal to do with losing weight and staying healthy. Intermittent fasting can be part of that. Knowing how much to eat, as we have always been told, is also a major part of your calorie intake. Read more on our websites. Jim O'Connell is a writer and avid health advocate now living in Chicago.
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