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Weight Loss Information from experts |
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How To Lose Weight Quickly and Safely
"I eat like a bird, why do I gain weight?" When someone says that, I ask them "What kind or a bird a sparrow or a vulture"? Studies showed that there is a direct correlation between a person being inactive and weight gain. Experts say that it is inactivity, not excess eating that can add excess body fat. Losing excess bodyweight is simple as soon as one follows certain systematic procedures. You cannot, however, invent your own rules or follow the advice of the uninformed. For instance, I recently talked with a woman who was following a well-known franchised diet plan. Her "diet consultant" recommended that she should not exercise while dieting. Proving this thinking is erroneous are many articles in Medical Journals. They state that if one simultaneously attempts weight loss without following a properly designed exercise program, some or the lost body weight is muscle tissue. Muscle tissue is dynamic tissue and provides the ability to fulfill daily activities as sitting, standing, and walking. It is extremely important to preserve as much of it as possible. If you exercise while dieting, you will not lose valuable muscle tissue. Weight Management Three components to weight control are interdependent and mutually supportive. They are (1. Diet (2. Exercises, and (3. Behavioral change and (4. A support system. Most experts recommend an intake of 1200 to 1500 calories daily. That amount of calories will pro vide the body with enough energy to allow all bodily functions to happen. Typically, less calories are not considered healthy for the average person. The exact mix of carbohydrates, fats, and proteins in this 1200-1500 calorie vary. Generally, a healthy diet should be high in carbohydrates intake, low in fat and protein. Check with your physician for recommendations. Your diet should also: I. Satisfy all nutrients needs except most energy needs. Exercise The following guidelines offer a result producing fitness program for dieters. I. Frequency: Three to five days per week. 2. Intensity: 40 to 85% of your maximum heart rate, depending on your present physical condition. Calculate maximum heart rate by subtracting your age from the number 220. 3. Duration: Up to 30 minutes (or as recommended by you health care provider) at a moderate pace, which allows normal conversation while exercising. Check with your physician or health care practitioner for recommendations. 4. Type of activity: Any activity maintained for a time, using large muscle groups in Rhymtic motions. Example: jogging-running, walking-hiking, swimming, cycling (stationary or on-road), rowing machines, or any endurance-type game activities, such as cycling (stationary or on the road), or any other endurance type activities you prefer. It will take about three months to reach a maximal improvement in fitness. Then, you must continue to exercise and practice weight management to prevent your body from reverting, slowly but surely, to its previous, out-or shape condition. Behavioral Modification and a Support System Behavior change is the most difficult to master and the most complex of the three components; space does not allow an in-depth discussion or it here. However, here are some guidelines that work. 1. Keep precise records daily. 2. Eat roods you enjoy but know when to stop. 3. Enlist the support or friends and relatives. 4. Weigh yourself no more than once a day -morning is best. 5. Don't be so serious about it that you become disheartened if you "blow it" occasionally. 6. Don't expect to lose more than three pounds or more per week. That is much fat. Next time, you are al a meat counter, ask the butcher for three pounds or fat. Seeing believes. 7. Expect about a seven to ten day interval time before your diet kicks in and your weigh begins to drop. Do not abandon hope so soon. 8. If possible, divide your total calorie intake for the day into many small instead or three large meals. 9. Be patient! You can do it. 10. Set realistic, long-term goals. Remember staying fit is a way or life. It calls for above average discipline, motivation, and patience. Everyone that makes the commitment to lose excess body fat and to become fit, agree on one thing: Once you achieve wellness, you will never want to be average again. You can and should do it. Go for it. Joseph F Mullen Joseph Mullen is the author of numerous books, national magazine and newspaper articles, with appearances on numerous radio and television programs. A former owner of fitness and physical therapy centers, he is a former staff member of Nautilus SportsMedical Industries and former Regional Director of Northern California for MedX West. He is the President of Fitness Therapy Publishing. His latest book is: The Da Vinci Fitness Code which is available by contacting him at [email protected]
MORE RESOURCES: Heather Gay's Weight Loss: All About the Real Housewives of Salt Lake City Star's Health Journey People.com Serena Williams posts cryptic message about ‘difficult August’ after weight loss scrutiny New York Post Bariatric surgery for weight loss shows greater long-term benefits than GLP-1 medicines Medical Xpress Lilly's oral GLP-1, orforglipron, superior to oral semaglutide in head-to-head trial Eli Lilly and Company Weight-loss strategies to protect your heart Harvard Health Higher dose of semaglutide increases weight loss, metabolic benefits: Newsroom UT Southwestern Medical Center Lilly rounds out oral GLP-1 weight loss data, posts semaglutide-topping results in diabetes Fierce Biotech Daily GLP-1 receptor agonist pill leads to ‘significant’ weight loss The Pharmaceutical Journal Eleven years later and still going strong after weight loss surgery Baylor College of Medicine Blog Network - Lilly's oral GLP-1, orforglipron, demonstrated meaningful weight loss and cardiometabolic improvements in complete ATTAIN-1 results published in The New England Journal of Medicine Eli Lilly and Company A new tool in the fight against obesity: Orforglipron's substantial weight loss results News-Medical How Bariatric Surgery Paved the Way to Pregnancy Hackensack Meridian Health Actor Lily Collins' drastic weight loss sparks concerns: Know about her past eating disorder Times of India Weight-loss surgery shows stronger 10-year health benefits than popular meds, study finds ConsumerAffairs Weight-loss surgery bests medical weight management for obesity-related risk mitigation Medical Xpress ‘Pioneering’ new weight-loss jab could help keep weight off even after you stop taking it The Independent Q&A: TRICARE For Life Coverage of Weight Loss Medications TRICARE Newsroom (.mil) A new contender just rattled the obesity drug market Fast Company Individuals taking semaglutide for weight loss experience less food noise than before - News-Medical Fitness coach shares 7 walking cheat codes that will help us burn fat and lose weight naturally Times of India Weight loss drug semaglutide shown to be safe and potentially more effective at higher dose – new findings The Conversation First Generic GLP-1 Injection OK'd for Weight Loss MedPage Today Jelly Roll’s Weight Loss Journey Is Gonna Cost Him – Literally! Taste of Country Triple Dose Of Ozempic Safe, More Effective For Weight Loss U.S. News & World Report Bariatric Surgery Found to Result in Greater Weight Loss and Lower Long-Term Costs Than GLP-1 Drugs geneonline.com Half Of Ozempic Weight-Loss Users Drop The Drug Within A Year U.S. News & World Report WHO recommends weight-loss drugs for obesity treatments Benefits and Pensions Monitor How celebrities admitting to weight loss with GLP-1 drugs and more affects their fans HELLO! Magazine Eli Lilly’s Diabetes Drug Tops Novo Nordisk’s Oral Pill in Trial The Wall Street Journal New study sheds light on how exercise helps lose weight Baylor College of Medicine | BCM After weight loss, regular exercise rather than GLP-1 drug reduces leading cause of heart attacks and strokes Medical Xpress Ozempic might not work for you if you eat your feelings, researchers say Yahoo Lifestyle Canada |
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