Weight Loss Basics
It’s time to get real, but you’re confused by the weight loss lingo? Let us demystify it for you.
Energy & Metabolism
Calories and kilojoules - are words used to describe units of energy in foods and energy expended during exercise. One calorie is equal to 4.184 kilojoules.
Metabolism - is the rate at which your body uses energy, or burns calories or kilojoules.
Body Composition
Lean Muscle - refers to the actual amount of muscle in your body (flex your arm like a body builder and you can feel them!) Lean muscle burns more energy than fat. Women do not end up looking like Arnie Schwarzenegger if they use weights unless they also use steroids! Our bodies are not designed to bulk up. What strength training does is enable you to burn off more energy – even when you are doing nothing.
Fat - can refer to the deposits of stored energy your body has not been able to use – which deposits itself on different areas of your body – bottom, thighs, hips, tummy, for example. It can also refer to the ‘Fat’ in the food we eat – which comes from both animal and vegetable sources and is needed daily for our body to function properly.
Health Indicators
BMI - Body Mass Index. This indicator uses your height and weight to determine healthy ranges for your body weight. The healthy range for BMI in adults is between 20-25. It’s calculated according to this formula: Your weight in kilos divided by your height in metres squared.
Waist measurement - the healthiest range for a women’s waistline is less than 80cm. How much fat you have around your tummy is an important indicator of increased health risks, from diabetes to cancer. Fat around your tummy is also a sign there is fat on the inside that may cause stress on your inner organs.
Overweight – usually refers to being over the ideal BMI of 25 (and between 25-30)
Obesity- usually refers to being in the next bracket of BMI (30 – 35). There are also classifications above this.
Diabetes – Diabetes Mellitus is a condition that occurs when there is too much glucose in the blood. There are two types of diabetes:
* Type 1 Diabetes- This type of diabetes used to be called Insulin Dependent Diabetes Mellitus and people with type 1 diabetes require insulin injections to control their blood glucose levels.
* Type 2 Diabetes - This type of diabetes used to be called Non-Insulin Dependent Diabetes Mellitus. Type 2 diabetes often responds to a healthy eating plan, appropriate exercise and weight reduction; but sometimes tablets, and then later, insulin, may be required.
The rate of type 2 diabetes is increasing dramatically and can be attributed to being overweight, poor diet and lack of exercise.
Exercise
Exercise is also known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard.
Carbs or Carbohydrates
Carbohydrates are the main source of energy for the body. Those carbohydrates come from the plant-based foods that you eat. You can either use carbohydrates right away for your energy needs or your body can convert them into fat to use later if you consume too much. There are three types of carbohydrates - sugars, starches and fibre. Some food examples are breads, grains, pasta, potato, corn, cakes, biscuits, lollies and fruit.
GI – Glycemic Index is a way of classifying carbohydrate foods according to their effect on blood glucose. High GI foods are rapidly absorbed and cause a surge in energy followed by a slump. Foods that are low GI are more slowly absorbed and delay hunger.
Processed food – highly processed foods are foods that are far removed from their original state. Generally speaking, foods closest to their original form (unprocessed) are best for you. These include vegetables, fruit, whole grains, dairy and meat.
Fats
Low Fat – a food classified as low fat must contain less than 3% fat. Watch for the overall kilojoule content on these foods as sugar is often added to make them taste better.
Cholesterol – a soft, waxy substance found among the fats in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes, some hormones and is needed for other functions. But a high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack.
Saturated fats – are found mostly in animal products and tend to increase blood cholesterol which is a risk factor in coronary heart disease.
Mono-unsaturated fats – found in olive oil, canola oil and avocados, they tend to lower blood cholesterol.
Polyunsaturated fats – Omega-6 are found in oils and nuts; Omega-3s are found in fish and plant sources. Both are beneficial, with Omega-6 reducing cholesterol and Omega-3s good for the heart and blood vessels. Trans fatty acids are considered to behave like saturated fats in the body because they raise bad cholesterol levels and increase the risk of heart disease. Unlike saturated fats, they also tend to lower good cholesterol, so are potentially even more damaging.
Food Labels
What to look for:
* Fat – less than 10g per 100g (NB. Less than 2g/100g for dairy)
* Carbohydrate – a higher total with less coming from sugar
* Dietary Fibre – you need 30g/day
* Sodium – less than 120mg/100g
* Ingredients listed in descending order of weight or quantity i.e. First ingredient listed is present in the food in the largest amount
SOURCE: Nutrition Australia – www.nutritionaustralia.org
Wednesday, November 12, 2008
Weight Loss Program, Part 1: Basic Weight Loss Concepts - Activities
Weight Loss Program, Part 1: Basic Weight Loss Concepts - Activities
- Activity One:
Determine your BMI, Ideal Weight, and Obesity Health Risks - Activity Two:
Determine if You are Ready to Lose Weight and What Works for You
ACTIVITY 1: Web Site Activity: Determine your BMI, ideal weight and obesity health risks
The purpose of this web site activity is to determine many important things before you begin your weight loss quest such as:
- What is BMI?
- What is my realistic, achievable ideal weight?
- What is my BMI?
- Am I at high risk for health problems due to my weight?
- Do I even need to lose weight?
Web Site Activities
- The Diet Channel - "Are You Overweight? Find Your BMI"
Click on this link and read this article at The Diet Channel. From this article, you will gain a better understanding of the term BMI and the implications it has on your health.
- The Diet Channel - BMI Calculator
Click on this link, insert your height and weight and calculate your BMI automatically.
- Ideal Body Weight Calculator
Determine your ideal body weight based on sex, height and weight. Keep in mind, however, that this weight does not necessarily represent the most realistic or healthy weight for you as an individual.
Based on the web site activities, answer the following questions for yourself.
- Does your BMI suggest that your weight puts your health at risk?
- What do you feel is an ideal and realistic weight for you based on all the calculations?
Self assessment exercises: Being ready to lose weight/determining what works for you
These exercises will help you through some of the most critical steps involved in permanent weight loss. First, you must to decide if now is the right time for you to lose weight. You also must identify and create solutions to the many issues you think will be your most difficult struggles. Furthermore, you need to pinpoint what works and doesn't work for you based on your eating habits, lifestyle, and past diets. Individualizing your plan is critical in designing methods that will work in your favor, so get to know what your struggles, strengths, and potential obstacles might be. No one plan will be successful for everyone - only you can determine what's right for you. Be sure you allow adequate time and thought for these exercises - they might be the most important ones you will do.
ACTIVITY 2: Are you ready to lose weight?
Permanent weight loss is not a light, easy or "quick fix" endeavor. It is extremely important to assess your current readiness to take on the challenges that permanent weight loss brings before you begin a program. Your mindset must be one of acceptance of gradual changes, willingness to work, willingness to determine your personal challenges and willingness to create goals and solutions. Read the following, and take the quiz to find out if you're ready.
First, read the following article to learn more about weight loss readiness:
The Learn Program – Weight Loss Readiness?
Next, take the following weight loss readiness quiz. Be sure to determine your score by clicking at the bottom of the page. Once you get your score, be sure to also read the interpretations to your answers.
Weight Watchers – Weight Loss Readiness Quiz
Spend some time reviewing the following questions:
- What were your scores on the weight loss readiness test?
- Do you think now is the right time for you?
- Are you willing to reevaluate the things that indicate you might not be fully ready?
- What pre-conceived thoughts about weight loss do you have that might result in just temporary solutions?
- Are you willing to change your line of thinking about those things and accept the changes you must make to lose weight permanently?
What stops your eating healthily and exercising?
Answer the following for yourself on a piece of paper:
- What are my biggest weight loss challenges in the following areas? (Be very specific and list as many as you feel are relevant).
Diet Challenges:
Examples:
- I don't eat enough fruits and vegetables
- I eat too many unhealthy fast foods
- I don't drink enough water
- I eat too many sweets
- I eat too much saturated fat
- I don't read food labels to compare and buy the healthiest products
- I skip breakfast
- I don't eat often enough and overeat at the following meal as a result
- I don't get much fiber or whole grains in my diet
- I eat too much red meat
- I drink too many sodas
- My portions are too large, especially at dinner
**Now make a list of your personal diet challenges on a piece of paper**
Exercise Challenges:
Examples:
- I don't have enough time
- It's too hard
- I don't like to jog or bike or swim
- I don't like the outfits and exercising in front of others because I feel fat
** Now make a list of your exercise challenges on a piece of paper**
Eating Behavior Challenges:
Examples:
- I overeat when I get home from work because I am stressed.
- I pick at food while watching TV and don't realize how much I've eaten
- I often eat until I'm stuffed
- I can't eat small portions of certain foods, like chocolate
**Now make a list of your eating behavior challenges on a piece of paper**
What are some solutions to all the challenges you have listed?
Diet Solutions:
Examples:
- I will prepare a grocery list in advance and purchase more produce.
- I will pack my lunch and add some vegetable sticks and a piece of fruit instead of getting fast food all the time.
**Now make a list of your eating behavior challenges on a piece of paper**
Exercise Solutions:
Examples:
- I don't like most exercises on stationary equipment, but maybe I will try a weight lifting or beginning aerobics class at the gym. I've always given up on exercises that I don't enjoy, but I do enjoy group classes. I could also check out a Sierra Club in my area and try some hikes. That way, it will be more like socializing and enjoying the day instead of exercising.
- Exercise doesn't have to be hard if I don't hold unrealistic expectations for myself, especially initially. It may be tough at first, but I'll take it slow and gradually I'll improve and will be very proud of my progress.
**Now make a list of solutions to your exercise challenges**
Eating Behavior Solutions:
Examples:
- I will try journaling each night as a way to identify my stress and some things that I can do to get a better grasp on it. Overeating only adds to my stress by making me feel worse about myself. I'll list some things I can do to get rid of stress that lead to me feeling better about myself instead of worse.
- I'll identify certain foods which are eating triggers for me, those foods whose portions I can't control. I'll make a point not to stock those in the house. I'll also do some journaling about why I may be reaching for certain foods to heal my emotions.
Weight Loss Program, Part 1: Basic Weight Loss Concepts
Weight Loss Program, Part 1: Basic Weight Loss Concepts
By Kathleen Goodwin, RD
Summary
In Part 1, we'll look into the primary factors that lead to weight gain, how to assess your obesity-related health risks, how to determine if you are overweight, and how to assess if you're really ready to lose weight permanently. It's true that calories consumed must be less than calories burned in order for weight loss to occur, but obesity has many other causes that we'll explore. It's also true that the more pounds you carry above your ideal weight, the higher risk you have for certain chronic diseases. It's important for you to assess, however, if you truly do have a weight problem, and what a realistic "ideal weight" is for you. Lastly, you must decide whether this is a good time for you to lose weight by doing a self-assessment. The overwhelming statistics show that most people who lose weight eventually gain it all back. You must be willing to take on the challenge and commitment that it takes to lose weight permanently. If you're not really ready, then it is likely that you too will be another "statistic". This weight loss program will guide you through the necessary steps to lose weight permanently so that this is the last time you'll ever have to shed pounds.
Topic outline for Part One:
o Causes of obesity
o Obesity risk factors
o Determine your Body Mass Index (BMI), ideal weight, and health risks
o Requirements for permanent weight loss
o Being ready to lose weight
o Determining what works for you
Causes of obesity
In general, when you take in more calories than your body burns each day, you will gain weight. As simple as this sounds, however, it's not just whether you overeat that determines whether or not you will become obese. There are several other factors which contribute to obesity. Some factors, such as genetics and age are unchangeable. However, as you will see, many other factors are within your control to modify. You should focus on changing these factors to help you in your quest for greater health and weight loss. Review the causes below to determine which factors might be playing a role in why you're overweight today.
Obesity: the "Unchangeables"
1. Genetics may determine your chances of being overweight
The genes our parents passed on to us play some role in whether or not we have a greater chance of being overweight as children and adults. If your parents were obese, your chances of being obese are about 25 to 30 percent higher than those who have no family history of obesity. This does not mean, however, that you are destined to be overweight. Remember, even with bad genes, you have more things working for you than against you when it comes to weight loss if you choose to put them into practice (see the “changeables” below).
2. Gender - men burn more calories than women
Men can naturally burn more calories than women on a pound-for-pound basis. This is because, pound for pound, men have more muscle tissue. Since muscle tissue is active, and fat tissue is not, muscle consumes a significant number of calories each day simply for its own maintenance. Thus, the more muscle you have, the more calories you burn each day. The good news is that anyone can have more muscle, not just men. We'll get more into gaining muscle mass in Part 3, which focuses on exercise.
3. As we grow older, we can gain weight
As we age, our metabolism begins to naturally slow down. When our metabolism decreases, our calorie intake must also decrease to compensate, or weight gain occurs. Another reason that weight increases with age is that we begin to lose muscle tissue, which, as mentioned above, burns many calories even at rest. Once again, however, anyone can acquire more muscle tissue with a good strength-training program, no matter what your age!
4. Weight gains through medical conditions
Certain medical conditions can play a role in obesity, but they are rarely the primary cause. Many people have a condition known as hypothyroidism, or an underactive thyroid gland. However, people with hypothyroidism generally only gain between 5 and 10 pounds due to the condition in and of itself. In addition, most of this weight is usually fluid. According to The Mayo Clinic, less than 2% of cases of obesity can be specifically linked to conditions such as hypothyroidism and other metabolic disorders.
Obesity: the "Changeables"
1. Physical activity affects your weight loss and weight gain
Lack of exercise can be a big influence on weight gain. It is also a critical factor in maintaining lost weight. Overweight individuals tend to be less physically active than their "normal weight" counterparts. Activity on some level is critical in keeping our metabolism elevated so we can burn more calories each day. Some exercises even help you burn more calories at rest.
2. A high-fat diet = calories stored as body fat
Dietary fat provides more than two times the calories that protein or carbohydrate in the diet provides. High-fat diets tend to promote more storage of calories as body fat versus low-fat diets. Learn to reduce your intake of fats, especially saturated fats like red meats, high fat dairy products, butter, lard, cream sauces, gravies, sausage, bacon, and baked goods. We'll explore more about healthy eating in Part 2.
3. Environmental and behavioral influences causing obesity
Habits are hard to break. This is especially true if they've been ingrained in you since childhood. Behaviors from childhood tend to continue into adulthood unless we make concerted efforts to identify and change them. Did your family serve large portions? Was food used as a reward? Was food used to combat stress or avoid other unpleasant situations? If so, chances are you're doing the same thing today. The good news is that any environmental or behavioral influence on our weight is changeable. But, it is also one of things that can take the most work and the most time. We'll tackle behavioral issues in Parts 4 and Part 5.
4. Portion sizes and overeating
Would you like that super-sized? Today's portions are out of control, and many have come to expect enormous portions and feel disappointed or “ripped off” when presented with a more normal-sized meal. Most people also tend to clean their plates no matter how much food they receive. Here's a situation where you continuously need to evaluate your level of fullness and stop when you're satisfied, not stuffed! A food diary will help you with this - more on this in Part 4.
5. Obesity due to modern conveniences
Modern life both at home and at the office has come to revolve around moving from one seat to another: television, computers, remote controls, automobiles, and the list goes on. In short, we have a significant increase in sedentary lifestyles. To be active, one now must make a concerted effort as we no longer walk to the grocery store or even get up to change the television channel. Simple daily activities like this that were a normal part of life just a couple decades ago translated into huge amounts of calories burned over the course of a year. Now, we don't have to physically work so hard for our wants and needs. This makes regularly scheduled exercise all the more critical.
6. Obesity as a result of chronic dieting
Have you tried several "starvation diets" or Popular Diets over the course of your lifetime? If so, chances are you are having a much more difficult time taking pounds off now. Our primitive ancestors didn't have the mass quantities of food available like we have today. During times of famine and starvation, their bodies became programmed to slow down metabolism and conserve every calorie in order to survive. That programming hasn't changed today, despite the significant amounts of food available. So, every time you go on a starvation diet or crash diet, your body kicks in to "starvation mode" and lowers your metabolism in an effort to conserve every calorie you eat. For all your body knows, a famine has set in for months, and it must do what it can to survive. In addition, when you lose weight too rapidly, the body uses muscle tissue as a primary source of energy. Losing muscle is never desirable because that causes a direct decrease in your metabolism. So, chronic crash-dieting over the years generally leads to nothing more than a decrease in metabolism due to muscle loss as well as the body's programmed survival response. Many chronic dieters find that they will literally gain weight on 1200 calories a day. How do you get your metabolism back up to par if you've been a chronic dieter? You guessed it - regular exercise (more in Part 3)!
Health problems associated with obesity/obesity risk factors
One of the best motivators for achieving long-term weight loss is when our health is at stake rather than simply our appearance. The more overweight you are, the higher your risks are for the following conditions
Obesity causing shortness of breath
This can be one of the first recognizable health consequences of obesity. That's because the more fat you collect, the more pressure that is put upon vital organs such as your lungs, making it more difficult for you to breathe even while seated. This is a health risk, but it is also very psychologically damaging to be unable to perform normal daily activities easily.
Osteoarthritis as a result of obesity
Carrying excessive weight puts constant strain on your joints that can lead to arthritic conditions as well as chronic back pain and knee pain.
Obesity as the cause of high cholesterol levels
Obesity can cause a significant increase in total cholesterol and triglyceride levels in the blood. High levels of cholesterol and triglycerides can block the arteries, one of the primary causes leading to a heart attack.
Obesity induced high blood pressure/stroke
Your risk for high blood pressure doubles if you are obese. Having high blood pressure is a significant risk factor for having a stroke or developing heart disease. Even modest weight loss has been shown to be significantly beneficial in reducing blood pressure.
Obesity increasing the risk of insulin resistance and Type 2 diabetes
Obesity is overwhelmingly associated with Type 2 diabetes. That is, most people with Type 2 diabetes are obese. Many researchers blame the increase in obesity and sedentary living on the recent surge of Type 2 diabetes over the past few years. Diabetes significantly increases your risk for heart disease, kidney failure, blindness, loss of sensation in the extremities, and gangrene, which often leads to amputations.
Obesity now linked with cancer
Many studies have linked excessive weight with an increase in cancers of the esophagus, uterus, gall bladder, colon, breast, and prostate gland.
Sleeping disorders due to obesity
Obese people take longer to fall asleep, have more sleep disturbances, and sleep less on average than people at a normal weight. Sleep deprivation can leave people feeling tired and more vulnerable to snacking and less likely to exercise.
Obesity resulting in emotional and social problems
In a country that regales beauty and thinness, being obese can cause significant emotional and social distress. Many obese people report increased stress, emotional problems, and discrimination.
Your BMI, Ideal Weight and Health Risks
In this week's web site activity, you will be guided to Web sites that further explain and help you to calculate your BMI, ideal weight, and obesity-related health risk. You should always keep in mind, however, that height and weight tables or calculations do not always represent an appropriate weight for you as an individual. For instance, if you are a female who is 5'4" and weighs 220 pounds, some calculations will tell you that your ideal weight is 108-132 pounds.
However, if you've never weighed below 155 pounds in your adult life, then it is probably not realistic to expect to achieve a goal weight of 120 pounds. You should probably strive for the upper end of the figures you see or even strive for what you feel is the most realistic goal for you. If you're overweight, then any amount of weight loss or exercise significantly adds to better health and a better attitude. So make your goal better health and not to look like a supermodel!
Requirements for permanent weight loss
If you're like millions of people out there, you've tried multiple diets only to watch the weight come back on time and time again. Why do most diets eventually fail? Because they do not take into account all the components that you must address and incorporate to lose weight permanently. In general, most of these diets deal only with restricting calories, limiting certain types of foods, or eating only certain food combinations. Chances are, however, that the reasons you're overweight are about more than just what you're putting in your mouth. Do you eat when you're not hungry? Is exercise a foreign concept? Does a stressful day lead to empty ice cream containers? In other words, it's not usually what you're eating, but why you're eating. Successful, permanent weight loss must address not only a healthy diet plan that works for you, but also how to incorporate regular exercise and modify the behaviors that drive you to overeat to begin with.
In a nutshell, to lose weight permanently you must take each of the following steps:
* Choose a healthy, well-balanced diet plan that works for you.
* Find exercises you enjoy and do them regularly.
* Commit (for a lifetime) to identifying, learning about, and changing the behaviors that cause you to overeat.
This weight loss program is designed to teach you all of the above. First, you must decide if you're really ready to lose weight after you complete this week's exercise. Then, you must be ready to learn about and commit to making the changes above. If you stick with them, make the commitment, and realize it is not just a temporary, quick-fix diet, then it will be the last time you ever have to walk down the weight loss path.
Remember: Consult your physician before beginning any diet or exercise program.
Article Source : http://www.thedietchannel.com/weightloss1.htm
By Kathleen Goodwin, RD
Summary
In Part 1, we'll look into the primary factors that lead to weight gain, how to assess your obesity-related health risks, how to determine if you are overweight, and how to assess if you're really ready to lose weight permanently. It's true that calories consumed must be less than calories burned in order for weight loss to occur, but obesity has many other causes that we'll explore. It's also true that the more pounds you carry above your ideal weight, the higher risk you have for certain chronic diseases. It's important for you to assess, however, if you truly do have a weight problem, and what a realistic "ideal weight" is for you. Lastly, you must decide whether this is a good time for you to lose weight by doing a self-assessment. The overwhelming statistics show that most people who lose weight eventually gain it all back. You must be willing to take on the challenge and commitment that it takes to lose weight permanently. If you're not really ready, then it is likely that you too will be another "statistic". This weight loss program will guide you through the necessary steps to lose weight permanently so that this is the last time you'll ever have to shed pounds.
Topic outline for Part One:
o Causes of obesity
o Obesity risk factors
o Determine your Body Mass Index (BMI), ideal weight, and health risks
o Requirements for permanent weight loss
o Being ready to lose weight
o Determining what works for you
Causes of obesity
In general, when you take in more calories than your body burns each day, you will gain weight. As simple as this sounds, however, it's not just whether you overeat that determines whether or not you will become obese. There are several other factors which contribute to obesity. Some factors, such as genetics and age are unchangeable. However, as you will see, many other factors are within your control to modify. You should focus on changing these factors to help you in your quest for greater health and weight loss. Review the causes below to determine which factors might be playing a role in why you're overweight today.
Obesity: the "Unchangeables"
1. Genetics may determine your chances of being overweight
The genes our parents passed on to us play some role in whether or not we have a greater chance of being overweight as children and adults. If your parents were obese, your chances of being obese are about 25 to 30 percent higher than those who have no family history of obesity. This does not mean, however, that you are destined to be overweight. Remember, even with bad genes, you have more things working for you than against you when it comes to weight loss if you choose to put them into practice (see the “changeables” below).
2. Gender - men burn more calories than women
Men can naturally burn more calories than women on a pound-for-pound basis. This is because, pound for pound, men have more muscle tissue. Since muscle tissue is active, and fat tissue is not, muscle consumes a significant number of calories each day simply for its own maintenance. Thus, the more muscle you have, the more calories you burn each day. The good news is that anyone can have more muscle, not just men. We'll get more into gaining muscle mass in Part 3, which focuses on exercise.
3. As we grow older, we can gain weight
As we age, our metabolism begins to naturally slow down. When our metabolism decreases, our calorie intake must also decrease to compensate, or weight gain occurs. Another reason that weight increases with age is that we begin to lose muscle tissue, which, as mentioned above, burns many calories even at rest. Once again, however, anyone can acquire more muscle tissue with a good strength-training program, no matter what your age!
4. Weight gains through medical conditions
Certain medical conditions can play a role in obesity, but they are rarely the primary cause. Many people have a condition known as hypothyroidism, or an underactive thyroid gland. However, people with hypothyroidism generally only gain between 5 and 10 pounds due to the condition in and of itself. In addition, most of this weight is usually fluid. According to The Mayo Clinic, less than 2% of cases of obesity can be specifically linked to conditions such as hypothyroidism and other metabolic disorders.
Obesity: the "Changeables"
1. Physical activity affects your weight loss and weight gain
Lack of exercise can be a big influence on weight gain. It is also a critical factor in maintaining lost weight. Overweight individuals tend to be less physically active than their "normal weight" counterparts. Activity on some level is critical in keeping our metabolism elevated so we can burn more calories each day. Some exercises even help you burn more calories at rest.
2. A high-fat diet = calories stored as body fat
Dietary fat provides more than two times the calories that protein or carbohydrate in the diet provides. High-fat diets tend to promote more storage of calories as body fat versus low-fat diets. Learn to reduce your intake of fats, especially saturated fats like red meats, high fat dairy products, butter, lard, cream sauces, gravies, sausage, bacon, and baked goods. We'll explore more about healthy eating in Part 2.
3. Environmental and behavioral influences causing obesity
Habits are hard to break. This is especially true if they've been ingrained in you since childhood. Behaviors from childhood tend to continue into adulthood unless we make concerted efforts to identify and change them. Did your family serve large portions? Was food used as a reward? Was food used to combat stress or avoid other unpleasant situations? If so, chances are you're doing the same thing today. The good news is that any environmental or behavioral influence on our weight is changeable. But, it is also one of things that can take the most work and the most time. We'll tackle behavioral issues in Parts 4 and Part 5.
4. Portion sizes and overeating
Would you like that super-sized? Today's portions are out of control, and many have come to expect enormous portions and feel disappointed or “ripped off” when presented with a more normal-sized meal. Most people also tend to clean their plates no matter how much food they receive. Here's a situation where you continuously need to evaluate your level of fullness and stop when you're satisfied, not stuffed! A food diary will help you with this - more on this in Part 4.
5. Obesity due to modern conveniences
Modern life both at home and at the office has come to revolve around moving from one seat to another: television, computers, remote controls, automobiles, and the list goes on. In short, we have a significant increase in sedentary lifestyles. To be active, one now must make a concerted effort as we no longer walk to the grocery store or even get up to change the television channel. Simple daily activities like this that were a normal part of life just a couple decades ago translated into huge amounts of calories burned over the course of a year. Now, we don't have to physically work so hard for our wants and needs. This makes regularly scheduled exercise all the more critical.
6. Obesity as a result of chronic dieting
Have you tried several "starvation diets" or Popular Diets over the course of your lifetime? If so, chances are you are having a much more difficult time taking pounds off now. Our primitive ancestors didn't have the mass quantities of food available like we have today. During times of famine and starvation, their bodies became programmed to slow down metabolism and conserve every calorie in order to survive. That programming hasn't changed today, despite the significant amounts of food available. So, every time you go on a starvation diet or crash diet, your body kicks in to "starvation mode" and lowers your metabolism in an effort to conserve every calorie you eat. For all your body knows, a famine has set in for months, and it must do what it can to survive. In addition, when you lose weight too rapidly, the body uses muscle tissue as a primary source of energy. Losing muscle is never desirable because that causes a direct decrease in your metabolism. So, chronic crash-dieting over the years generally leads to nothing more than a decrease in metabolism due to muscle loss as well as the body's programmed survival response. Many chronic dieters find that they will literally gain weight on 1200 calories a day. How do you get your metabolism back up to par if you've been a chronic dieter? You guessed it - regular exercise (more in Part 3)!
Health problems associated with obesity/obesity risk factors
One of the best motivators for achieving long-term weight loss is when our health is at stake rather than simply our appearance. The more overweight you are, the higher your risks are for the following conditions
Obesity causing shortness of breath
This can be one of the first recognizable health consequences of obesity. That's because the more fat you collect, the more pressure that is put upon vital organs such as your lungs, making it more difficult for you to breathe even while seated. This is a health risk, but it is also very psychologically damaging to be unable to perform normal daily activities easily.
Osteoarthritis as a result of obesity
Carrying excessive weight puts constant strain on your joints that can lead to arthritic conditions as well as chronic back pain and knee pain.
Obesity as the cause of high cholesterol levels
Obesity can cause a significant increase in total cholesterol and triglyceride levels in the blood. High levels of cholesterol and triglycerides can block the arteries, one of the primary causes leading to a heart attack.
Obesity induced high blood pressure/stroke
Your risk for high blood pressure doubles if you are obese. Having high blood pressure is a significant risk factor for having a stroke or developing heart disease. Even modest weight loss has been shown to be significantly beneficial in reducing blood pressure.
Obesity increasing the risk of insulin resistance and Type 2 diabetes
Obesity is overwhelmingly associated with Type 2 diabetes. That is, most people with Type 2 diabetes are obese. Many researchers blame the increase in obesity and sedentary living on the recent surge of Type 2 diabetes over the past few years. Diabetes significantly increases your risk for heart disease, kidney failure, blindness, loss of sensation in the extremities, and gangrene, which often leads to amputations.
Obesity now linked with cancer
Many studies have linked excessive weight with an increase in cancers of the esophagus, uterus, gall bladder, colon, breast, and prostate gland.
Sleeping disorders due to obesity
Obese people take longer to fall asleep, have more sleep disturbances, and sleep less on average than people at a normal weight. Sleep deprivation can leave people feeling tired and more vulnerable to snacking and less likely to exercise.
Obesity resulting in emotional and social problems
In a country that regales beauty and thinness, being obese can cause significant emotional and social distress. Many obese people report increased stress, emotional problems, and discrimination.
Your BMI, Ideal Weight and Health Risks
In this week's web site activity, you will be guided to Web sites that further explain and help you to calculate your BMI, ideal weight, and obesity-related health risk. You should always keep in mind, however, that height and weight tables or calculations do not always represent an appropriate weight for you as an individual. For instance, if you are a female who is 5'4" and weighs 220 pounds, some calculations will tell you that your ideal weight is 108-132 pounds.
However, if you've never weighed below 155 pounds in your adult life, then it is probably not realistic to expect to achieve a goal weight of 120 pounds. You should probably strive for the upper end of the figures you see or even strive for what you feel is the most realistic goal for you. If you're overweight, then any amount of weight loss or exercise significantly adds to better health and a better attitude. So make your goal better health and not to look like a supermodel!
Requirements for permanent weight loss
If you're like millions of people out there, you've tried multiple diets only to watch the weight come back on time and time again. Why do most diets eventually fail? Because they do not take into account all the components that you must address and incorporate to lose weight permanently. In general, most of these diets deal only with restricting calories, limiting certain types of foods, or eating only certain food combinations. Chances are, however, that the reasons you're overweight are about more than just what you're putting in your mouth. Do you eat when you're not hungry? Is exercise a foreign concept? Does a stressful day lead to empty ice cream containers? In other words, it's not usually what you're eating, but why you're eating. Successful, permanent weight loss must address not only a healthy diet plan that works for you, but also how to incorporate regular exercise and modify the behaviors that drive you to overeat to begin with.
In a nutshell, to lose weight permanently you must take each of the following steps:
* Choose a healthy, well-balanced diet plan that works for you.
* Find exercises you enjoy and do them regularly.
* Commit (for a lifetime) to identifying, learning about, and changing the behaviors that cause you to overeat.
This weight loss program is designed to teach you all of the above. First, you must decide if you're really ready to lose weight after you complete this week's exercise. Then, you must be ready to learn about and commit to making the changes above. If you stick with them, make the commitment, and realize it is not just a temporary, quick-fix diet, then it will be the last time you ever have to walk down the weight loss path.
Remember: Consult your physician before beginning any diet or exercise program.
Article Source : http://www.thedietchannel.com/weightloss1.htm
Free Weight Loss Program: 8 Weeks To Weight Loss
Free Weight Loss Program: 8 Weeks To Weight Loss
***Be sure to review the Guidelines for completing this program successfully***
Week 1: Introduction and Basic Weight Loss Concepts
This week will include the following topic areas:
Activities for Week 1:
Week 2: Create Your Healthy Eating Plan
This week will include the following topic areas:
Activities for Week 2:
Week 3: Exercise and Metabolism
This week will include the following topic areas:
Activities for Week 3:
Week 4: Changing Eating Behaviors and Setting Goals
This week will include the following topic areas:
Activities for Week 4:
Week 5: Physiological and Psychological Causes of Overeating
This week will include the following topic areas:
Activity for Week 5:
Week 6: Evaluating Current Weight Loss Methods
This week will include the following topic areas:
Week 7: Healthy Eating In and Healthy Eating Out
This week will include the following topic areas:
Activities for Week 7:
Week 8: The Long-Term Plan
This week will include the following topic areas:
Activities for Part 8:
Article Source : http://www.thedietchannel.com/services.htm
Herbal supplements to lose weight
Herbal supplements to lose weight
Question
I am one-and-a-half stone overweight, no matter what I do I cannot lose weight, so I have decided to try a herbal dietary supplement.
The shop assistant has advised me to try half the recommended dosage for now as I have small build. I am 19. Will it interfere with my contraceptive pill? Do you think they are dangerous to use?
Answer
It is quite difficult to answer this question because I don't have any details of the herbal remedy that you have bought. There is no standardisation of the contents of herbal medicines or supplements so unless you can tell me exactly what is in it I cannot give you a very definite answer.
In general terms, however, it is very unlikely that this herbal supplement will interfere with your contraceptive pill. I think that the assistant advised you to start on a lower dose because she was also unsure of the effects of the supplement and was 'playing safe'.
Just because someone works in a herbal medicine shop doesn't mean they know all about the products they sell! Also generally speaking herbal supplements of this nature are not dangerous, but you do need to be careful of interactions between some medications and certain herbal products such as St John's wort.
I would be wary of Chinese herbal preparations, which sometimes contain powerful drugs such as steroids.
As far as your weight is concerned, you are obviously struggling to lose it. I imagine you have tried all sorts of diets, but have you tried making a big effort to increase the amount of exercise you take? That can sometimes make all the difference, as you are then actively burning off excess calories as well as trying to reduce the number of calories that you take in.
Exercise also makes you feel healthier and better in yourself, and can then motivate you to make more of an effort with your diet.
Don't forget that even a herbal supplement is not going to work any miracles. You will still need to restrict your calorie intake. If such a remedy was so wonderful, everyone would be using it! That is why there are hundreds of things you can buy to help you lose weight - it is because no single one of them can be guaranteed to work.
Good luck with losing those pounds, and do think about that exercise.
Yours sincerely
Dr Keith Barnard, GP
Article Source : http://www.netdoctor.co.uk/ate/weightandnutrition/207499.html
Question
I am one-and-a-half stone overweight, no matter what I do I cannot lose weight, so I have decided to try a herbal dietary supplement.
The shop assistant has advised me to try half the recommended dosage for now as I have small build. I am 19. Will it interfere with my contraceptive pill? Do you think they are dangerous to use?
Answer
It is quite difficult to answer this question because I don't have any details of the herbal remedy that you have bought. There is no standardisation of the contents of herbal medicines or supplements so unless you can tell me exactly what is in it I cannot give you a very definite answer.
In general terms, however, it is very unlikely that this herbal supplement will interfere with your contraceptive pill. I think that the assistant advised you to start on a lower dose because she was also unsure of the effects of the supplement and was 'playing safe'.
Just because someone works in a herbal medicine shop doesn't mean they know all about the products they sell! Also generally speaking herbal supplements of this nature are not dangerous, but you do need to be careful of interactions between some medications and certain herbal products such as St John's wort.
I would be wary of Chinese herbal preparations, which sometimes contain powerful drugs such as steroids.
As far as your weight is concerned, you are obviously struggling to lose it. I imagine you have tried all sorts of diets, but have you tried making a big effort to increase the amount of exercise you take? That can sometimes make all the difference, as you are then actively burning off excess calories as well as trying to reduce the number of calories that you take in.
Exercise also makes you feel healthier and better in yourself, and can then motivate you to make more of an effort with your diet.
Don't forget that even a herbal supplement is not going to work any miracles. You will still need to restrict your calorie intake. If such a remedy was so wonderful, everyone would be using it! That is why there are hundreds of things you can buy to help you lose weight - it is because no single one of them can be guaranteed to work.
Good luck with losing those pounds, and do think about that exercise.
Yours sincerely
Dr Keith Barnard, GP
Article Source : http://www.netdoctor.co.uk/ate/weightandnutrition/207499.html
How can I lose weight and boost my energy levels?
| How can I lose weight and boost my energy levels? |
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I am suffering from hypertension and am a diabetic and am on prescribed medication. I am 47 years old female and am bit overweight. I take vitamin B6 complex, zinc, cod-liver oil capsules and I was wondering if you could advice me whether this would interfere with my medication. Also can you recommend anything else to help me to loss weight and boost up my energy level?
Answer
Thank you for your enquiry. I can reassure you that the supplements you take are not known to cause interference with the diabetes and blood pressure treatment you are being prescribed by your doctor. I would like to point out that vitamin B6 complex [pyridoxine] is not recommended to be taken long term in the sort of therapeutic dosages prescribed for pre- menstrual syndrome, e.g. 50mg - 100mg daily. This is because there have been cases of damage to the peripheral nerves reported under these circumstances. Indeed, there is disagreement as to the dosage below which there is no risk. Therefore it is probably best to use B6 complex for limited periods of time, allowing for a significant break before recommencing treatment, as you and your doctor feel necessary.
I congratulate you on wanting to lose weight and boost your energy levels. Most people are surprised to discover that the two can go hand in hand. Losing weight and maintaining it is never easy and often means changing the way you look at food and eating forever. At this stage I would simply suggest that you write out an honest dietary diary looking back over a typical week, with a view to reducing the amount of food that you eat. I appreciate that it is probably difficult to even contemplate significant exercise in your current condition, but as your weight reduces over time exercise will be a real option to aid change. If initially you can achieve smaller portions of the food you like, it will be a step in the right direction. Ultimately you can become more sophisticated as you gain knowledge about fat in food. Most food packaging nowadays is extremely helpful in this regard.
Being a diabetic, you will have a reasonably strict regime on the carbohydrate and glucose front, so the gain is going to be made in the fat balance and salt content of your diet, the total number of calories consumed and the amount of exercise achieved. Most importantly, new eating and exercise habits have to be maintained, bearing in mind that there will be set backs, owing to illness or special circumstances. Keeping your weight down can only help your co-existing problems and may lead to you being less reliant on medication. In a study conducted in my own practice, we discovered that a regular exercise regime prescribed like a drug for the patient by the doctor and reinforced by a nurse, had an effect on lowering blood pressure that was similar to that achieved by taking one medication on a regular basis. This occurred even in those patients who did not need to lose weight. When weight loss and regular exercise combine and the exercise is sustained, it is likely that reductions in anti-hypertensive therapy can be achieved under careful supervision from a doctor.
Best wishes,
Yours sincerely
Dr John Pillinger, GP
Article Source : http://www.netdoctor.co.uk/ate/weightandnutrition/207488.html
50 Weight Loss Tips
50 Weight Loss Tips
I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Ponzi’s been a great help through the entire process, being a model partner in the weight loss process. Feel free to add your own tips to this list, too! If someone wants to help me extend these points into a full-on eBook, I’m all ears.
- Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
- Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits - and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet - ever. I’m speaking from experience, here - a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
- Join an online support group. In my case, I created my own - FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support - they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
- Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself - if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
- Hire a substitute teacher. Don’t reach for the brands you know and love immediately - or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means - find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts - and they taste just as nice.
- Start reading labels. I know it sucks, but you have to do it - and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
- What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though - it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
- Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it - initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
- Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before - and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
- Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you - that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like - or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
- Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider - a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine - and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
- Zone out. There’s a reason why people exercise to their favorite music - listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.
- Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels - and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
- Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
- Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery - but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew - literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
- Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright - no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients - which are in more foods than you probably care to know.
- Don’t always listen to your mate. I’ve already suggested that you tell your family - but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are - then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
- Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
- Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make - it’s pretty much the truth. As such, females should expect to set separate goals than males - especially if you’re working on losing weight together, side by side.
- Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
- Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though - especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own - and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
- Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no - not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man - how much is your health worth to you?
- Identify your ideal weight. If you’re 5′5″ with a certain build, there’s an ideal weight that matches your body type. Find it - and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
- Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
- Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway - if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
- Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
- Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds - and that you should only keep a serious eye on the lengthier trends.
- One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
- Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker - or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision - will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
- All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first - and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight - not muscle mass.
- Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them - and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
- Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results - but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust - don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat - not for those who are training for a triathlon.
- Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 - 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening - don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
- Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
- Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full - ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
- Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
- Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil - it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though - your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
- Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids - Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it - equally.
- Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored - unless they’re foods you really, really like. Feel free to change it up - keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
- Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates - and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom - so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
- Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
- Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level - around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
- Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
- Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two - I won’t tell a soul.
- Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation - quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though - as that’s going to vary from person to person.
- Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages - and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
- Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
- Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
- White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true - just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
- Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).
Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in - ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!
Article Source : http://chris.pirillo.com/2006/06/05/50-weight-loss-tips/
How to lose weight the healthy way
| How to lose weight the healthy way |
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| Reviewed by John Pillinger, GP | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further. The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs. So if you need to lose weight, what should you do? Energy needs and weight loss Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight. To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
Introduce changes gradually Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount. You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods. You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years. Increase your activity levels Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week. Every single time you exercise more than usual, you burn calories and fat. There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels. Find something you enjoy that's easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.
It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities - say, for special occasions. In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices. This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle. There are no shortcuts to losing weight in a healthy and reasonable way. Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but would add up to a weight loss of more than three stone in a year. Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables. Below are ways to reduce calorie intake without having to alter your diet significantly.
Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on. Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch. Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place. Write down your plan
You could use a table like the one below to keep track of your goals, marking your progress for each day with a tick or a cross.
Be patient and persevere It might take a week or two before you notice any changes, but they will steadily appear. After the first month you will be able to see the results and measure them in terms of looser fitting clothes. Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window and there will be weeks where you may not lose any weight – or put a little back on. This is normal for everyone – dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Do you need to increase your activity levels? Make a few more changes to your diet? Put more effort into sticking to your current plan? The other side of this is to make sure you celebrate your goals. While there is joy enough in stepping on the scales and seeing them dip lower, be sure to mark long-term progress with a reward such as new clothes or a night off from housework. Celebrating is also a way to involve your nearest and dearest – it's up to you whether you want their encouragement in the form of gentle reminders not to eat certain foods, but support from other people can get you through the bumpy patches. Health benefits of weight loss Studies show that overweight women who lose between 10lb and 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably. Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer. It may seem like these are problems to worry about in the future, but time flies by and tomorrow becomes today. By keeping your weight in the healthy range, you are less likely to be troubled by illnesses in your later years. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Based on a text by Prof Arne Astrup and Dr Carl Brandt | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Last updated 25.04.2007 Article Source : http://www.netdoctor.co.uk/health_advice/facts/loseweight.htm | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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