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Weight Loss Information from experts |
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The Diet Demons
As the dieting phenomenon grows, with a new "diet guru" announcing "THE SOLUTION" almost weekly, so do the waste lines of America expand. Obesity is now a strong and gaining second to cigarettes as a preventable cause of death or disease. The term diet seems to have taken on a whole new meaning, moving from panacea, and becoming more and more a pariah. What I'm going to do is reiterate some nutritional basics to try to demystify, some of the confusion out there. There are two approaches to weight management. The first is the "magic theory" which is very enticing because it requires absolutely no responsibility. You simply follow the system and the system tells you what to do. There's no thinking involved (you just put up with it). If you're not successful, it's your fault because you're not a good "dieter?" This magic Theory incorporates such tricks as restricted calories, diets, elimination of food groups, pills, hypnosis, prepackaged meals, creams and even massage. This magic theory has left millions in despair and hopelessness in their never ending quest to be thin. The second approach is the Fitness Approach. There is a quiet methodical fitness industry educating millions (without all the advertising dollars) to achieve long term lifestyle changes and achieving weight management for life. Long-term weight management must include productive exercise, proper nutrition and positive motivation. From a basic physiologic standpoint I will explain the interrelationship and delicate balance between food and exercise. First we need to understand body composition (the % of body fat vs. lean mass) in relation to your body weight. Here are some general guidelines and ranges for body fat. For women, the range up to age 30 is 14 to 21%, from 30 to 50 it is 15 to 23% and from 50 up it is 16 to 25%. Again, it is desirable to be below the upper limit, and a woman near the lower limit would be lean. For men up to about age 30, 9 to 15 % is a good range. From age 30 to 50, 11 to 17% is a good range and from age 50 and up, 12 to 19%. A person should try to stay below the upper limits given and a person at the lower limit would be described as lean. Extra fat in the abdomen is linked to high blood pressure, diabetes, early heart disease, and certain types of cancer. Smoking and too much alcohol increase abdominal fat and the risk for diseases related to obesity. That is why I prioritize the abdominal measurement. (Ask me anytime, I have my fat calipers at hand at all times.) The healthiest and most effective way to decrease body fat is through a slight negative energy balance where caloric expenditure slightly exceeds caloric intake. In order to determine what your caloric intake should be we need to find what your Basal Metabolic Rate is. BMR is the minimum amount of calories required for vital body functions during relaxed, reclined and waking states. There are a few different calculations for this (complicated and long winded) or you can go to my web sites nutrition page http://www.vitalsignsfitness.com/nutrition.html where the calculations will be done for you.. After you determine your BMR, you must factor in your activity level. Basically you burn 100 -300 calories for every hour of exercise (depending on intesity). The more lean muscle tissue you have the higher your BMR, which could be up to a 15% faster. Restrictive, low calorie dieting can cause your BMR to drop by as much as 20%. People living in tropical or very cold environments generally have BMR's 5-20% higher than those living in more temperate climates. Athletes have higher BMRs than most. When caloric intake goes below BMR, as in commercial weight loss programs, the body will 1) Store even more body fat to fend of the perceived threat of starvation. 2) Slow down metabolism to reduce energy requirements. 3) Burn muscle to reduce energy requirements. 4) Perceive starvation and create a slower survival metabolism. The Nutritional Insight calculator at http://www.vitalsignsfitness.com/nutrition.html will calculate for you, what your BMR caloric needs are then also add on your activities so you know exactly what your caloric needs for each day are. Plus if you want to make any changes in your body composition it will tell you exactly how many calories to eat and give you a break down of a balanced diet including optimal daily intake of protein, fats, and carbohydrate. As a daily resource you can go to www.fitday.com (when you log in with basic information they never bother you with emails.) From there you can enter the foods you eat and with each food you enter the site will give you a break down of carbs, fats, and proteins plus nutrients and caloric count. It will also give you a more detailed break down of your activities. The more you use this site the better you will understand food how it breaks down and how it supplies your daily required nutrients. Nutritional insight will help you balance protein, fats, and carbohydrates for each meal based on your current body weight, exercise habits, and desired body weight goals. Realistically we're all just trying to stay trim and healthy which means a balanced diet, small meals, not letting yourself get too hungry or too full. The more we learn and understand about the interrelationship between food, exercise the more empowered and capable of rational decision making we will be for our permanently successful health and fitness lifestyle and ongoing weight management. This article is part 1 of an ongoing educational series on your fitness lifestyle plan. Deborah Caruana www.vitalsignsfitness.com or email [email protected] with questions. Deborah Caruana RN, AAHRFP, NASM, ACE. www.vitalsignsfitness.com email [email protected] call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: www.Vitalsignsfitness.com DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include... Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE. http://www.vitalsignsfitness.com email [email protected] call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: http://www.Vitalsignsfitness.com
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 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 Eleven years later and still going strong after weight loss surgery Baylor College of Medicine Blog Network - How Bariatric Surgery Paved the Way to Pregnancy Hackensack Meridian Health A new tool in the fight against obesity: Orforglipron's substantial weight loss results News-Medical 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 Q&A: TRICARE For Life Coverage of Weight Loss Medications TRICARE Newsroom (.mil) 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 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 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 Fitness coach shares 7 walking cheat codes that will help us burn fat and lose weight naturally Times of India New weekly jab targets long-lasting weight loss The Independent Triple Dose Of Ozempic Safe, More Effective For Weight Loss U.S. News & World Report Half Of Ozempic Weight-Loss Users Drop The Drug Within A Year 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 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 They’ve Dropped the Weight. But What About the Skin? The New York Times How celebrities admitting to weight loss with GLP-1 drugs and more affects their fans HELLO! Magazine WHO recommends weight-loss drugs for obesity treatments Benefits and Pensions Monitor |
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