Straighten Out The Puzzle of Plus Size Healthy Living

Everyone knows that an active lifestyle and eating well is the right thing to do. Our bodies need good food and exercise to function at optimal levels. But many plus size people struggle with eating properly and getting enough physical activity. Even more become confused about the many messages the media gives us and the constantly changing information about good eating habits, smart foods, or which exercise is best. We'll address some of those issues in our Plus Size People questions and provide answers that can help straighten out the puzzle about healthy living.

Plus size people Q: The Food Guides are confusing. Should I be eating food from the four food groups or focus on grains and vegetables?

In the past, the recommended foods to eat were based on four food groups, with meats in one, vegetables and fruit in another, grains in the third and dairy in the last. As years went by, things changed and the recommended portions and groups of foods to eat changed to a pyramid style, with fats in the smallest group and grains and vegetables in the largest. Now, recommendations are changing again to follow a rainbow style. Whole grains are encouraged as good foods, followed by vegetables and fruits, dairy, and lastly, meats.

Plus size people Q: It's hard to eat well these days and my schedule is too busy. What can I do to eat right?

If your schedule is so busy that you don't have time to sit down and eat, then the first recommendation is to take a good hard look at your life and find time for yourself. But if you can't change your schedule or free hours, then choice is what will determine eating right. Don't grab the most convenient food at hand, usually something full of fat or salt, and make an effort to aim for something handy but healthy, like fruits. If you feel you're still falling short of healthy eating, you can supplement your diet with vitamins or nutritional drinks such as Ensure. Don't replace meals with those protein bars or liquid drinks, though, and do make a conscious effort to eat good, healthy food.

Plus size people Q: I live by fast food, but I'm tired of eating hamburgers. Now what?

Start by making better choices when you visit fast food restaurants. These places provide quick, handy meals, but that doesn't mean you need to choose fast foods that pack the most fat or salt. Opt for places that offer soups, salads, or sandwiches, which can usually be prepared in less time than a burger and are far better for your body. If you don't have the choice of a salad or soup, try to avoid anything deep-fried or loaded with condiments.

Plus size people Q: I'm tired of hearing about how I should be exercising every day and seeing pictures of perfect models in tights doing workouts. Aren't there fast exercises for real people?

Sure there are. Getting exercise for your body doesn't mean you need to have fancy clothing or a set routine. Have something heavy to pick up? Lift it and lower it a couple of extra times for an impromptu weight-training session. Do you have an elevator at the office? Choose the stairs instead. If you have stairs at home, use them as exercise tools and walk up and down them a few times a day . Get outside and take a walk with the dog or leave the bus behind and travel by foot. Put on some music and dance with your kids. The trick is to find fun things that you can implement in your lifestyle.

Plus size people Q:I really need to lose some weight. How much can I expect to lose if I exercise a half-hour every day?

Most people's bodies don't lose more than five pounds of weight a week when put through a consistent weight-loss exercise routine. If you really work hard at exercising, you may lose more in the first couple of weeks, but generally, weight loss stabilizes to five pounds a week and often, less. Losing two pounds a week through a consistent weight-loss exercise program is a realistic goal. Slow but sure wins the race and makes exercising become a habit in your life.

Plus size people Q:I've heard about runner's "high". Is this a true phenomena?

To some extent, people who increase their physical activity feel a mental change. A rush of endorphins, released by the brain when someone exercises or is physically active, causes this "high". Of course, the high is just a general good feeling and a lift in mood, and nothing at all like getting high on illegal substances. The lift in good feelings from getting exercise is one that doctors recommend and encourage and endorphins can keep off bouts of the blues and depression.

Plus size people Q: I often eat at the computer, but I have the feeling this isn't very good for me. Is there a right way to eat?

Taking the time to sit down for meals is important. Focusing on mealtime avoids the way people can phase out munching without realizing how much they're eating. If you sit down and concentrate on your meal, you'll eat more slowly, which helps your body know when it's full. No matter where you are eating, whether at the computer, your desk, standing up, or at the kitchen table, do listen to your body and stop eating when you feel you've eaten enough.

Plus size people Q: I'm pregnant and eating all the time. Am I going to gain a lot of weight?

Being pregnant does tend to increase the appetite, as your body begins placing demands to help your baby grow. The foods you choose to eat while you're pregnant and how you'll eat them is important. You may crave certain foods, but there's no need to gorge. Indulge yourself in reasonable portions, and do make sure to choose healthy foods over less nutritional ones. Eat small portions of good food often and have healthy snacks handy - a hungry stomach begs for fats and salt.

Plus size people Q: My child won't eat anything but peanut butter and jelly sandwiches. What can I do to get him to eat better?

Getting your child to eat proper foods is as easy as serving them. Sure, your child may throw a tantrum that his favorite food isn't the only thing on the menu anymore, but after a day or two, hunger will set in and your child will eat what you've served. So many parents prefer avoiding fights with their child and just give in, but that's not setting proper eating habits for the future. Don't fight about it with your child, though. Offer the meal and if he refuses to eat, don't try to force the issue. Keep calm and be quiet but firm. Eventually, he'll clue in and start eating more of what's on the table. You can always try a compromise, if your child is old enough to negotiate, and offer those peanut butter and jelly sandwiches for lunch meals only.

Plus size people Q: My toddler eats nothing one day and then stuffs himself the next. Is this normal?

Variable eating patterns are pretty normal for toddlers. This is the phase where they begin to develop likes and dislikes or preferences for certain foods alone. Don't worry that your child didn't eat much on a particular day. Growing teeth, developmental stages, or just not being very hungry can be factors. Children also prefer "grazing" or frequent snacks as opposed to three square meals. Sometimes, toddlers are so focused on playing they forget that they're hungry, so offer small, healthy snacks often. Remember that children's bodies tend to drive mealtimes and hunger periods. To know if your child is eating well, look at everything they've eaten over a weekly period and not a daily period. Most likely, they've gotten just the nutrition they need.

Plus size people Q: Which exercise style is best?

There are many different ways to exercise and it's hard to say that one is better than the other. What's important is that you're physically active. Whether you get your exercise by playing sports each week or by doing Pilates or weight training makes no difference. If you're looking to develop muscles or strength, different types of exercise develop different things about your body. A physical trainer can give you good advice about what activity you should choose. Otherwise, if you just want to stay in shape, find an activity or exercise you enjoy and have fun with.