Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60% of those who are obese.
A recent report from the National Center for Health Statistics concludes that seven of 10 adults don’t regularly exercise, and nearly four in 10 aren’t physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke. About 300,000 people in the U.S. die each year from diseases related to inactivity.
Proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.
Take in fewer calories than you expend. Few people understand this basic, simple concept. Here are some tips which will help you develop healthy eating habits:
- Eat smaller meals 3-5 times per day
- Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables
- Eat slowly, and wait 10-15 minutes before taking second helpings
- Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.)
- Prepare healthy snacks that are easily available (cut carrots, apples, etc.)
- Avoid buffets
- Drink plenty of water, especially immediately prior to meals