HOW I MAINTAINED BEING THIN AT 30

[joone745 0]

Hi.. Its very hard to keep and maintain your body especially when you're on your early thirty's... I wanna share to all my secret of maintaining my 25 inch waistline and 97 lbs weight... Hope u enjoy reading... Lyann

Here are some highlights of the guidelines:

Weight management. Prevention is the best policy. Many of us could avoid weight gain in the first place by shaving 50–100 calories from our diets. The guidelines note that although the 2,000-calorie-a-day diet remains the reference diet, it’s not the recommended one. They say the best way to cut calories is to reduce the so-called discretionary ones that come from added sugars (in soft drinks and candy, for example), added fats, and alcohol.

Physical activity. Why do dietary guidelines include recommendations about physical activity? Because regular physical activity, as much as anything we eat, is essential to maintaining a healthy body weight.

Past guidelines have said that 30 minutes of exercise a day will reduce chronic disease risk and have other health benefits. The new ones say that most of us need an additional 30 minutes of moderate-to-vigorous physical activity to avoid gaining weight.

An hour of exercise a day — that sets the bar pretty high. But you don’t have to work out in a gym: Examples of moderate-level physical activity include gardening, dancing, and walking at a 3 1/2-mile-per-hour pace. And short, 10-minute bouts of activity have benefits similar to longer stretches so long as you reach the same daily total. So give yourself credit for the brisk walk from where you parked your car and similar activities.

Dietary fat. Most of the fat you eat should be the "good" polyunsaturated and monounsaturated fats found in fish, nuts, and vegetable oils (corn, olive, soybean, etc.). Less than 10% of your daily calories should come from saturated fat, found primarily in meat and dairy products.

For the first time, the guidelines take a strong stand against the trans fats created by partially hydrogenating vegetable oils, saying you should eat as little trans fat as possible. Trans fats are used to make baked goods and snack foods so they stay fresh longer. Other major sources include french fries and many stick margarines.

Carbohydrates. Fruit, vegetables, all grain-based foods, dairy products — they all contain carbohydrates, which in the good old days we called sugars and starch. The trick isn’t to boycott carbohydrates, but to make sure they arrive on our plates in packages — such as whole grains and in fruits and vegetables.

Potassium. Potassium offsets sodium’s effect on blood pressure and has other health benefits. Your daily diet should include 4,700 milligrams of the mineral. Potassium-rich foods include bananas, leafy green vegetables, and potatoes. Meat, milk, and some cereal products contain potassium but in a form that is difficult to absorb.

Fruit and vegetables. One of the first principles of healthy eating is to choose nutrient-dense foods that pack, calorie-for-calorie, the most amount of fiber, vitamins, and other nutrients. That’s why the guidelines say that the 2,000-calorie-a-day reference diet should include nine (!) servings of fruit and vegetables.

Dairy. At least the guidelines recommend the fat-free and low-fat dairy products, so people aren’t misled into eating cholesterol-boosting saturated fat.

Edited July 10, 2007 by joone745

[Leney 0]

I think at 5'7" and 28 years of age, I would need to remove my left leg to achieve that weight lol

[joone745 0]

I think at 5'7" and 28 years of age, I would need to remove my left leg to achieve that weight lol

i am an asian and i am petite with small bones... 5'2 is my height so there's no problem in achieving that weight...

[Trompe le Monde 1,107]

I think you probably have genetics on your side joone745!

A filipina girl in my office eats breakfast burritos and big bowls of pasta for lunch and weighs, like, 80 pounds and wears a size 2. We all hate her

[keltic 1]

I think at 5'7" and 28 years of age, I would need to remove my left leg to achieve that weight lol

i am an asian and i am petite with small bones... 5'2 is my height so there's no problem in achieving that weight...

i think thats very pertinent info to include in your original post... without it, your post is misleading... i am 5'9" and was pencil thin at 126 lbs when i was 18... all the diet and exercise i could possibly do would never get me sub-100 lbs and be healthy

[Dr_LHA 3]

Diets fine and all, but how do I fit in the beer, curry and ribs around restricting my intake?

Its all about loving who and what you are.

Hello Gut - I love you.

[Missbollinger 1]

I'm Asian decent 5'2" weigh 145lbs look like a beached whale~

[Kym 0]

I wanna share to all my secret of maintaining my 25 inch waistline and 97 lbs weight...

Hell, my dog is bigger than you.

I swear...the only reason I am eating spinach and cheese stuffed pasta shells right now is because I can't find my lettuce.

[one...two...tree 2,762]

Hi Lyann,

Good advice, but I would just add that waistline and weight aren't the best indicators of health. There are people who are 'thin' who have excess fat.

Also, I believe the average diet here in America is different from the Philippines. We eat a lot of processed foods, chock full of sodium, trans fats and high fructose corn syrup. If we all switched to less processed foods, there wouldn't be so many Americans who are obese, IMO.

[Marilyn. 340]

according to the BMI, they say that someone my height @ 5' 8" should be anywhere between 122 and 164....

I have been down to about 150 before and I thought I was far too skinny.... I can't imagine going down to 122.... I would be a toothpick

I would be happy at 160 ...... I have a little ways to go before I get there I have been hanging around the same weight for the last 2 years

[Converse34 1]

I think at 5'7" and 28 years of age, I would need to remove my left leg to achieve that weight lol

LOL. I think if I removed everything EXCEPT my left leg, I would achieve that goal.

[jundp 191]

I think at 5'7" and 28 years of age, I would need to remove my left leg to achieve that weight lol

i am an asian and i am petite with small bones... 5'2 is my height so there's no problem in achieving that weight...

i think thats very pertinent info to include in your original post... without it, your post is misleading... i am 5'9" and was pencil thin at 126 lbs when i was 18... all the diet and exercise i could possibly do would never get me sub-100 lbs and be healthy

Indeed. I am only 5'7" and I weigh 150. I think I'm just right.... Now that's not to say I couldn't stand to amp up the exercise and bring my bum back whence it came, but I have never had a 25" waist....except maybe as a 10 year old.

[homesick_american 1]

97 lbs at 5'2" is underweight. The BMI is 17.7 and the lower range of normal is 18.5.

It's irresponsible to encourage people to be underweight.

[featherB 1]

I think at 5'7" and 28 years of age, I would need to remove my left leg to achieve that weight lol

LOL. I think if I removed everything EXCEPT my left leg, I would achieve that goal.

Me too!

[Toshtishtash 1]

I don't think i'd even want to be that skinny

I'm 5'5 (And a half.. lol) and I am about 150 pounds, i'm quite happy, i'd like to lose a few... But not quite that much!