What would you say if I told you that you could lose LOTS of weight and look sensational -- plus, keep it off for ever?! You can even start in about 5 minutes!!
Here are just a few of the fat burning secrets you will learn:
1, Did you know that some vegetables may help the body store fat?
2, Did you know that if a person who drinks 3 cans of soda per day stops drinking soda all together, that person will lose about 15 pounds within a year, just for not drinking soda.
3, Did you know that there is a quick and easy way to tell how healthy a fat is?
4, Did you even know that there are different kinds of fats?
5, Do you know when the best time to exercise is? There is a big debate over this question and this program puts it to rest.
6, There is only one way you can drastically speed up your metabolism! This program will share the secret with you!
7, Do you have a problem eating out of the house at restaurants or at work? This program addresses that problem and provides a solution!
8, There is a formula to eating that I have developed that has worked for thousands! This program will take you step by step through this amazing formula!
For more Click Here!
Saturday, April 14, 2007
Effective Approach to Weight Loss
Diets do not work. Crash diets reduce your metabolism, cause vitamin and mineral deficiencies, and can lead to serious health problems. Much of the weight lost on these diets is water and muscle tissue, not fat. To make matters worse, when you quit your diet (which will certainly happen since they aren't sustainable) you will probably gain more weight than you lost. In the end, you weigh more, your metabolism is lower, and your self-confidence is shaken.
Eat to Live Dont Live to Eat
A free resource to help you make healthy food and lifestyle choices for you and your family.
You'll find topics that will help improve your overall health and sense of well-being related to weight loss, relationships, diet, exercises, nutrition, vitamins, prevention, and more.
The first goal of dieting is to stop further weight gain. The next goal is to establish realistic weight loss goals. While the ideal weight is a BMI of 20-25, this is difficult to achieve for many people. Thus success is higher when a goal is set to lose 10% to 15% of baseline weight as opposed to 20% to 30% or higher. It is also important to remember that any weight reduction in an obese person would result in health benefits.
One effective way to lose weight is to eat fewer calories. One pound is equal to 3500 calories. In other words, you have to burn 3500 more calories than you take-in to lose one pound. Most adults need between 1200- 2800 calories/day-depending on body size & activity level to meet the body's energy needs.
You'll find topics that will help improve your overall health and sense of well-being related to weight loss, relationships, diet, exercises, nutrition, vitamins, prevention, and more.
The first goal of dieting is to stop further weight gain. The next goal is to establish realistic weight loss goals. While the ideal weight is a BMI of 20-25, this is difficult to achieve for many people. Thus success is higher when a goal is set to lose 10% to 15% of baseline weight as opposed to 20% to 30% or higher. It is also important to remember that any weight reduction in an obese person would result in health benefits.
One effective way to lose weight is to eat fewer calories. One pound is equal to 3500 calories. In other words, you have to burn 3500 more calories than you take-in to lose one pound. Most adults need between 1200- 2800 calories/day-depending on body size & activity level to meet the body's energy needs.
Diet Review
November 21, 2004 will go down in history as the day that Hoodia Gordonii was discovered in America. It was on that date that CBS 60 Minutes aired a program about Hoodia Gordonii and for the first time many people were introduced to this traditional botanical. Hoodia is currently the most publicized and talked about natural weight loss supplement in America . It has been featured on CBS 60 Minutes, ABC, NBC Today, BBC, CNN, in Oprah's “O” Magazine and in other major media.
Authentic Hoodia Gordonii is only available for export from South Africa. In the wild it is considered an endangered species and is strictly controlled. With the opportunity presently surrounding hoodia, the product is in very high demand which has created a surplus of counterfeit, fake and diluted hoodia products.
We have tested the leading Hoodia Brands and have selected three products that we feel offer the safest, most effective weight loss on the market today.
Authentic Hoodia Gordonii is only available for export from South Africa. In the wild it is considered an endangered species and is strictly controlled. With the opportunity presently surrounding hoodia, the product is in very high demand which has created a surplus of counterfeit, fake and diluted hoodia products.
We have tested the leading Hoodia Brands and have selected three products that we feel offer the safest, most effective weight loss on the market today.
Suppress Your Appetite
Hoodia is currently the most publicized and talked about natural weight loss product in America . It has been featured on CBS 60 Minutes, ABC, NBC Today, BBC, CNN, in Oprah's “O” Magazine and in other major electronic and print media.
Hoodia Balance contains a massive 750MG of 100% pure certified South African Hoodia from the Kalahari Desert. With the media storm surrounding hoodia, the product is in extremely high demand. That coupled with the fact that there is a very limited quantity of real hoodia gordonii available from South Africa, the opportunity for counterfeit, fake and diluted hoodia products is running rampant. There are two certified documents required to prove the authenticity of pure South African Hoodia which we are proud to display. They are the C.I.T.E.S Certificate and the Analytical Report.
Hoodia Balance contains a massive 750MG of 100% pure certified South African Hoodia from the Kalahari Desert. With the media storm surrounding hoodia, the product is in extremely high demand. That coupled with the fact that there is a very limited quantity of real hoodia gordonii available from South Africa, the opportunity for counterfeit, fake and diluted hoodia products is running rampant. There are two certified documents required to prove the authenticity of pure South African Hoodia which we are proud to display. They are the C.I.T.E.S Certificate and the Analytical Report.
Weight Loss Patch
The Weight Loss Patch is a cutting-edge, advanced appetite suppressant, metabolism booster, and energy enhancer...all in one. With Dietrine Patch, there are no more starvation diets and no difficult and dangerous exercises. It works all day and all night long!
Just place a new adhesive skin patch on your body, each day for continuous, safe, and effective weight loss. Much like a Nicotine Patch which takes away your craving for cigarettes, Dietrine Diet Patch drastically reduces your cravings for food, so you naturally do not want to over-eat. At the same time, Dietrine Patch boosts your energy level, and jump-starts your metabolism to burn maximum body fat.
Just place a new adhesive skin patch on your body, each day for continuous, safe, and effective weight loss. Much like a Nicotine Patch which takes away your craving for cigarettes, Dietrine Diet Patch drastically reduces your cravings for food, so you naturally do not want to over-eat. At the same time, Dietrine Patch boosts your energy level, and jump-starts your metabolism to burn maximum body fat.
How to Lose Weight & Block Fat
Do you find it difficult to cut down on delicious foods filled with carbohydrates such as pasta, cakes, breads, potato chips and ice cream? If you said yes then you are not alone. Now with our new Dietrine Carb Blocker we offer a 100% safe and stimulant free natural product. Dietrine Carb Blocker is an exclusive formulation of research-supported botanical ingredients designed to Block Carbohydrates, Control Carb Cravings, Boost Energy levels and Block Fats from your body.
How To Lose Weight And Increas Your Energy Naturally
Avatrim ingredients are clinically proven to help you lose weight. Avatrims advanced ephedrine free formula is powered by a revolutionary blend of green tea and other potent thermogenic compounds clinically proven to increase the body's metabolic rate and energy expenditure to help promote reductions in weight and body fat.
This boost to the metabolism promotes a more active healthier lifestyle while trimming down the weight.
> Increase Your Energy and Metabolism
> Control Your Appetite
> Burn Fat Safely and Effectively
> Lower Cholesterol
> Increase Thermogenesis
> Enhance Fat Oxidation
This boost to the metabolism promotes a more active healthier lifestyle while trimming down the weight.
> Increase Your Energy and Metabolism
> Control Your Appetite
> Burn Fat Safely and Effectively
> Lower Cholesterol
> Increase Thermogenesis
> Enhance Fat Oxidation
Thursday, April 5, 2007
10 Hot Weather Workout Tips
In the days of summer your workout should not take backseat just because it feels too hot to exercise. There are steps you can take to safely and comfortably continue with your program during the sweltering summer months. But first let's take a quick look at how the body responds to training in the heat. When exercising, especially in warm weather, blood vessels near your skin have to open to permit the transfer of body heat to the environment. This forces the heart to work a little harder as it struggles to supply the muscles with an adequate amount of blood (nutrients and oxygen).
At any given aerobic pace or intensity, heart rate will be higher than normal, as the cardiovascular system attempts to meet the fuel demand of working muscles, while at the same time provide adequate cooling to a rapidly overheating body.
So how can you minimize the risk of a heat related injury (heat exhaustion or heat stroke) and still get the most out of your summer workout program? Here are 10 hot tips to make exercise safe, but effective all summer long.
1. Drink plenty of fluids- it is essential to have water before, in between & after the workout.
2. Back off intensity levels. When training in the heat, you won't have to work as hard to elevate heart rate. Take this into consideration, and closely monitor heart rate during aerobic exercise. Adjust down your pace accordingly.
3. Avoid training during the hottest times of the day. Take advantage of the extra daylight. Early morning and evening hours can provide us with a window of cool to get in a workout.
4. Take the workout indoors. I personally love training outdoors whenever possible, but exercising in an air-conditioned house or apartment can provide you with total protection from the heat. An exercise bike, treadmill, or a simple set of dumbbells can provide you with the tools to exercise at home. Thankfully, most gyms are fully air-conditioned.
5. Adjust clothing. Lightweight, loose fitting, and light colors. Experts recommend cotton over synthetics. Don’t skip the socks. Light cotton socks will protect the feat and help whisk sweat away.
6. Find a cool place. Wherever you happen to live, there are certain areas where joggers and walkers flock to because it’s cooler. It could be the boardwalk, if you leave near the ocean, or just a shady path in a local park. Seek out the coolest places to train.
7. Workout in the water. Opt for swimming or better still aqua aerobics. You can work on your strength & flexibility also in water. There is a whole range of gadgets available for workout in the water comprising on buoyancy bells ( dumbbells that can be used in water), steps, tubing, fins, noodles( you can sit on it & cycle
your way in the pool) etc.
8. Keep the face and neck clear. If you have long hair, pull it back and up. Remove all jewelry that can generate friction. Also remove any make up and allow the skin to breath.
9. Give yourself a couple of weeks. The human body is an amazing machine that will adjust to almost any condition. Back off intensity levels as you allow the body 10 to 14 days to acclimate itself to the hot weather.
10. Don't exercise if the apparent temperature is too high. Check with your local weather authority and get the current heat index or apparent temperature (a combination of temperature and humidity, and is a reflection of how hot it feels). An apparent temperature of 90 degrees or better would indicate the need for
extreme caution when exercising and this could be reached at temperatures as low as 80 degrees Fahrenheit (with 100 percent humidity).
At apparent temperatures of above 100 degrees (can be reached with temps as low as 85 degrees and 95 percent humidity) it is considered dangerous to attempt any outdoor exercise. Sometimes, you have to know when to say, "Tomorrow's another day." If you can't bring the workout indoors and into an air-conditioned environment, play it safe, take the day off, and come back stronger tomorrow.
HYPERTHERMIA
Hyperthermia, or simply too much heat, is a condition that affects the human body on three levels. To avoid a possible heat related injury, the main concern is fluid replenishment and maintaining adequate hydration.
Heat Cramps: Cramps or muscle tightness experienced in dominant muscles such as calves and abdominals.
Heat Exhaustion: Characterized by sweating profusely, but your skin will appear cool and clammy. Body temps will still be at normal levels.
Heat Stroke: At this point the skin will turn dry and red. Sweating will stop as the body tries to conserve water.
Core body temperatures of 105 degrees are possible, and this can be life threatening if left unchecked. Loss of consciousness is possible. If you suspect that you are experiencing any of the symptoms of hyperthermia, STOP EXERCISING. Get
out of the hot environment as soon as possible and replenish fluids. If caring for someone else with suspected hyperthermia, they lose consciousness; do not attempt to give anything by mouth. For simple heat cramps stretching can also be helpful.
Be especially careful when training in hot whether if you're obese, unfit, dehydrated, or have a previous history of heat stroke.
Following the above 10 tips will keep you safe and exercising all summer long. Remember, when training in the heat, keep intensity levels down, and above all stay hydrated.
Enjoy your summer!
At any given aerobic pace or intensity, heart rate will be higher than normal, as the cardiovascular system attempts to meet the fuel demand of working muscles, while at the same time provide adequate cooling to a rapidly overheating body.
So how can you minimize the risk of a heat related injury (heat exhaustion or heat stroke) and still get the most out of your summer workout program? Here are 10 hot tips to make exercise safe, but effective all summer long.
1. Drink plenty of fluids- it is essential to have water before, in between & after the workout.
2. Back off intensity levels. When training in the heat, you won't have to work as hard to elevate heart rate. Take this into consideration, and closely monitor heart rate during aerobic exercise. Adjust down your pace accordingly.
3. Avoid training during the hottest times of the day. Take advantage of the extra daylight. Early morning and evening hours can provide us with a window of cool to get in a workout.
4. Take the workout indoors. I personally love training outdoors whenever possible, but exercising in an air-conditioned house or apartment can provide you with total protection from the heat. An exercise bike, treadmill, or a simple set of dumbbells can provide you with the tools to exercise at home. Thankfully, most gyms are fully air-conditioned.
5. Adjust clothing. Lightweight, loose fitting, and light colors. Experts recommend cotton over synthetics. Don’t skip the socks. Light cotton socks will protect the feat and help whisk sweat away.
6. Find a cool place. Wherever you happen to live, there are certain areas where joggers and walkers flock to because it’s cooler. It could be the boardwalk, if you leave near the ocean, or just a shady path in a local park. Seek out the coolest places to train.
7. Workout in the water. Opt for swimming or better still aqua aerobics. You can work on your strength & flexibility also in water. There is a whole range of gadgets available for workout in the water comprising on buoyancy bells ( dumbbells that can be used in water), steps, tubing, fins, noodles( you can sit on it & cycle
your way in the pool) etc.
8. Keep the face and neck clear. If you have long hair, pull it back and up. Remove all jewelry that can generate friction. Also remove any make up and allow the skin to breath.
9. Give yourself a couple of weeks. The human body is an amazing machine that will adjust to almost any condition. Back off intensity levels as you allow the body 10 to 14 days to acclimate itself to the hot weather.
10. Don't exercise if the apparent temperature is too high. Check with your local weather authority and get the current heat index or apparent temperature (a combination of temperature and humidity, and is a reflection of how hot it feels). An apparent temperature of 90 degrees or better would indicate the need for
extreme caution when exercising and this could be reached at temperatures as low as 80 degrees Fahrenheit (with 100 percent humidity).
At apparent temperatures of above 100 degrees (can be reached with temps as low as 85 degrees and 95 percent humidity) it is considered dangerous to attempt any outdoor exercise. Sometimes, you have to know when to say, "Tomorrow's another day." If you can't bring the workout indoors and into an air-conditioned environment, play it safe, take the day off, and come back stronger tomorrow.
HYPERTHERMIA
Hyperthermia, or simply too much heat, is a condition that affects the human body on three levels. To avoid a possible heat related injury, the main concern is fluid replenishment and maintaining adequate hydration.
Heat Cramps: Cramps or muscle tightness experienced in dominant muscles such as calves and abdominals.
Heat Exhaustion: Characterized by sweating profusely, but your skin will appear cool and clammy. Body temps will still be at normal levels.
Heat Stroke: At this point the skin will turn dry and red. Sweating will stop as the body tries to conserve water.
Core body temperatures of 105 degrees are possible, and this can be life threatening if left unchecked. Loss of consciousness is possible. If you suspect that you are experiencing any of the symptoms of hyperthermia, STOP EXERCISING. Get
out of the hot environment as soon as possible and replenish fluids. If caring for someone else with suspected hyperthermia, they lose consciousness; do not attempt to give anything by mouth. For simple heat cramps stretching can also be helpful.
Be especially careful when training in hot whether if you're obese, unfit, dehydrated, or have a previous history of heat stroke.
Following the above 10 tips will keep you safe and exercising all summer long. Remember, when training in the heat, keep intensity levels down, and above all stay hydrated.
Enjoy your summer!
Weight Loss
Change can be an excruciatingly slow process for many people. It can be particularly
agonizing for those who are interested in losing weight and getting healthy. For these people, change seems like the impossible dream.
Even though it may seem that way when you are in the middle of this battle of the bulge,change is only a matter of time. For those who can handle the wait, a fitter body and healthier life is the payoff at the end of this long and winding road.
The problem is this: the force of habit is always working against change. As a matter of fact, habit is the enemy of change. Habit has a way of putting you to sleep and robbing you of the belief that change is possible. I’m reminded of a story I once read about frogs.
It’s a bit gruesome but it makes a powerful point. As I remember it, the story states that if you put a frog into a pot of boiling water, it will immediately jump out to escape the danger. However, if you put a frog in a kettle that is filled with cool and pleasant water, and then you gradually heat the kettle until it starts boiling, the frog will not become aware of the threat until it is too late.
The same can be said for the slow process of putting on excess weight. Many of these
people are also unaware of the threat until it’s too late. That’s why it’s so important, if you are overweight, to address this issue now!
The story of the frog, even though a bit ghastly, demonstrates how some people get
themselves into trouble as well. Weight gain, like warming the cool and pleasant water in the kettle, is a slow and rather unnoticeable occurrence. Gaining weight slowly over months and years, as many of you can attest, has a way of catching up to you before you know it. I hear this all the time from people. They make comments like, “One day I looked in the mirror and I didn’t even recognize the person looking back at me!”
Like the frog, once these people realize they are in trouble, they are too far down the road to simply jump out of the kettle and find instant change. As I said in my opening sentence, change can be an excruciatingly slow process for many people. Many people just want to jump out of the pot and have instant weight loss. Unfortunately, that just isn’t going to happen. Weight loss, just like weight gain, takes time and many people just can’t handle the wait! As that famous singer Tom Petty once wrote, “The waiting is the hardest part!”
Albert Einstein offered an interesting idea about “time” in a concept he called the “spacetime illusion.” It has to do with how we interpret and estimate the passage of time. This concept revolves around two different types of time. Einstein referred to them as “linear” time and “subjective” time. In short, “linear” time is that which can be objectively measured. A clock, for example, is a good measure of linear time. “Subjective” time , on the other hand, doesn’t lend itself to objective measurement. It is totally dependent on the experience and the state of mind of each individual.
In explaining the difference, Einstein is quoted as saying “Spending a minute sitting on a hot stove seems like an hour, while spending an hour with a beautiful girl seems like a minute.” What he was implying was that your perception of the passage of time, depends on the situation you’re in. If you are bored, for example, time seems to drag; if you have a deadline to meet, time is running out; if you are having great fun, time flies and if you are trying to lose weight, time simply doesn’t pass quickly enough. So to those of you wanting to lose weight and get healthy, here’s a reality check. It’s going to take some time to make that happen. Unlike the frog and the boiling water you simply can’t just jump of this kettle you now find yourself in and find immediate change. Choose wisely and make healthy choices and, eventually, you will leap with joy!
I have a great suggestion to offer you today that will help those of you who struggle with Mindless Emotional Eating. I call that the MEE syndrome and I’m sure that many of you can identify with this behavior. Mindless Emotional Eating is the cornerstone of weight gain. The key to solving this problem is to become more mindful and less mindless about the health choices you make. With that in mind, here is an idea that can help make that happen. I received a plea from a desperate eDieter frustrated over her inability to stop eating candy bars. They were Snickers candy bars to be specific. She ended her message with the following request: “Dr. Sklare, can you please show me a way to shift gears when that Snickers candy bar is calling my name?” Well, never fear... Dr. Sklare is here!
The core of her difficulty is that she is fixating on the very thing she is trying to avoid. And, as research and experience has taught us, the more you focus on something, the more mind-consuming it becomes. What she really needs is a distraction strategy that will help shift her attention away from eating that candy bar and interrupt her temporary mental obsession. Her situation brought to mind a creative exercise I wrote about some time ago. I offer it again for your consideration.
It is said that if you can distract yourself for as little as a few minutes your craving for food will pass. Activities that divert your attention away from food are what are called distraction strategies. Reading a book, taking a walk and listening to music are typical distraction strategies that many people employ.
Along those lines, I have an idea for a distraction strategy that will divert your attention, disconnect you from that burning desire of the moment and help you to focus on healthier thinking. You’ll need a pen and a piece of paper for this. I call it The Health Jumble.
Here’s how it works.
Let's say, as in the case of the eDieter above, it's a Snickers candy bar that is calling your name. Write the word "Snickers candy bar" on a piece of paper and then see how many other words you can create with those letters. For example there's rice, nice, niece, I, cab, can, earn, be, break and skinny -- to name just a few. Just approach this exercise as you would the jumble in your local newspaper and see how many new words you can create out of all of those letters. Then, after you have written as many words as possible, see how many "healthy sentences" or "positive statements" you can make by combining those words. For example, four of the words that I created above combine to create the sentence, “I can be skinny!”
The idea here is threefold:
1) this activity allows you to face and confront your
temptation;
2) it provides you with a way to engage that temptation in a safe, healthy and
positive way; and
3) by creating the words and developing the sentence, you manipulate,
defuse and totally reframe that temptation.
Repetition gives birth to habit. This activity is intended to interrupt that habitual and repetitive cycle of Mindless Emotional Eating. The bottom line is this: To successfully manage your weight, you must address more than just your body. You must also address your mind. The Health Jumble will provide you with a distraction strategy that will change the way you respond to temptation by helping you to become more mindful and less mindless about the health choices that you make.
agonizing for those who are interested in losing weight and getting healthy. For these people, change seems like the impossible dream.
Even though it may seem that way when you are in the middle of this battle of the bulge,change is only a matter of time. For those who can handle the wait, a fitter body and healthier life is the payoff at the end of this long and winding road.
The problem is this: the force of habit is always working against change. As a matter of fact, habit is the enemy of change. Habit has a way of putting you to sleep and robbing you of the belief that change is possible. I’m reminded of a story I once read about frogs.
It’s a bit gruesome but it makes a powerful point. As I remember it, the story states that if you put a frog into a pot of boiling water, it will immediately jump out to escape the danger. However, if you put a frog in a kettle that is filled with cool and pleasant water, and then you gradually heat the kettle until it starts boiling, the frog will not become aware of the threat until it is too late.
The same can be said for the slow process of putting on excess weight. Many of these
people are also unaware of the threat until it’s too late. That’s why it’s so important, if you are overweight, to address this issue now!
The story of the frog, even though a bit ghastly, demonstrates how some people get
themselves into trouble as well. Weight gain, like warming the cool and pleasant water in the kettle, is a slow and rather unnoticeable occurrence. Gaining weight slowly over months and years, as many of you can attest, has a way of catching up to you before you know it. I hear this all the time from people. They make comments like, “One day I looked in the mirror and I didn’t even recognize the person looking back at me!”
Like the frog, once these people realize they are in trouble, they are too far down the road to simply jump out of the kettle and find instant change. As I said in my opening sentence, change can be an excruciatingly slow process for many people. Many people just want to jump out of the pot and have instant weight loss. Unfortunately, that just isn’t going to happen. Weight loss, just like weight gain, takes time and many people just can’t handle the wait! As that famous singer Tom Petty once wrote, “The waiting is the hardest part!”
Albert Einstein offered an interesting idea about “time” in a concept he called the “spacetime illusion.” It has to do with how we interpret and estimate the passage of time. This concept revolves around two different types of time. Einstein referred to them as “linear” time and “subjective” time. In short, “linear” time is that which can be objectively measured. A clock, for example, is a good measure of linear time. “Subjective” time , on the other hand, doesn’t lend itself to objective measurement. It is totally dependent on the experience and the state of mind of each individual.
In explaining the difference, Einstein is quoted as saying “Spending a minute sitting on a hot stove seems like an hour, while spending an hour with a beautiful girl seems like a minute.” What he was implying was that your perception of the passage of time, depends on the situation you’re in. If you are bored, for example, time seems to drag; if you have a deadline to meet, time is running out; if you are having great fun, time flies and if you are trying to lose weight, time simply doesn’t pass quickly enough. So to those of you wanting to lose weight and get healthy, here’s a reality check. It’s going to take some time to make that happen. Unlike the frog and the boiling water you simply can’t just jump of this kettle you now find yourself in and find immediate change. Choose wisely and make healthy choices and, eventually, you will leap with joy!
I have a great suggestion to offer you today that will help those of you who struggle with Mindless Emotional Eating. I call that the MEE syndrome and I’m sure that many of you can identify with this behavior. Mindless Emotional Eating is the cornerstone of weight gain. The key to solving this problem is to become more mindful and less mindless about the health choices you make. With that in mind, here is an idea that can help make that happen. I received a plea from a desperate eDieter frustrated over her inability to stop eating candy bars. They were Snickers candy bars to be specific. She ended her message with the following request: “Dr. Sklare, can you please show me a way to shift gears when that Snickers candy bar is calling my name?” Well, never fear... Dr. Sklare is here!
The core of her difficulty is that she is fixating on the very thing she is trying to avoid. And, as research and experience has taught us, the more you focus on something, the more mind-consuming it becomes. What she really needs is a distraction strategy that will help shift her attention away from eating that candy bar and interrupt her temporary mental obsession. Her situation brought to mind a creative exercise I wrote about some time ago. I offer it again for your consideration.
It is said that if you can distract yourself for as little as a few minutes your craving for food will pass. Activities that divert your attention away from food are what are called distraction strategies. Reading a book, taking a walk and listening to music are typical distraction strategies that many people employ.
Along those lines, I have an idea for a distraction strategy that will divert your attention, disconnect you from that burning desire of the moment and help you to focus on healthier thinking. You’ll need a pen and a piece of paper for this. I call it The Health Jumble.
Here’s how it works.
Let's say, as in the case of the eDieter above, it's a Snickers candy bar that is calling your name. Write the word "Snickers candy bar" on a piece of paper and then see how many other words you can create with those letters. For example there's rice, nice, niece, I, cab, can, earn, be, break and skinny -- to name just a few. Just approach this exercise as you would the jumble in your local newspaper and see how many new words you can create out of all of those letters. Then, after you have written as many words as possible, see how many "healthy sentences" or "positive statements" you can make by combining those words. For example, four of the words that I created above combine to create the sentence, “I can be skinny!”
The idea here is threefold:
1) this activity allows you to face and confront your
temptation;
2) it provides you with a way to engage that temptation in a safe, healthy and
positive way; and
3) by creating the words and developing the sentence, you manipulate,
defuse and totally reframe that temptation.
Repetition gives birth to habit. This activity is intended to interrupt that habitual and repetitive cycle of Mindless Emotional Eating. The bottom line is this: To successfully manage your weight, you must address more than just your body. You must also address your mind. The Health Jumble will provide you with a distraction strategy that will change the way you respond to temptation by helping you to become more mindful and less mindless about the health choices that you make.
Being Fat is not equal to being Voluptuous
Fatty, moti, cute, cuddly, bhes (buffalo), fattybumbolatty are just some of the words my ‘friends’ use to describe my not so shapely figure.
I like to call myself voluptuous. Talk about fooling oneself.
Losing weight has been on my agenda for long. And I have done nothing concrete about it.
When I go shopping for clothes, I longingly admire those figure hugging clothes, short skirts and spaghetti strap tops. Sometimes I even try to get into them, look at the image in the mirror and sulk. I eat to get over the temporary depression that follows. Didn’t they say the world is round?
Sometimes I tell myself I need to be more disciplined, to pursue it with more vigour as I pursue other things in life. Occasionally when it dawns on me that I am out of shape, I go on a two hour walk or stop eating fatty food.
It is important to understand and accept that all the rationalisations about one’s weight do not make one feel at peace no matter what. Not doing anything about one's excess weight is plain laziness. It shows that the nature of the person -of the laziness and carelessness.
Off course there is no motivation. Otherwise I would be running 3 hours rather than sitting on my fat bum and writing about it. But then I need to vent out my frustration of being overweight before trying to shed those extra kilos.
I have realised and accepted that being heavy makes me feel ugly and unwanted. I don’t like to see the mirror. And no its not the social conditioning that slim is in. I don’t want to be slim. I want my body to get proportionate like it was earlier. I want to pamper my body and make it feel beautiful from within and outside.
Every year, every birthday I promise my self I will lose at least 15 kgs. The tempo is there for a week, ten days and then it just fizzles out. So what’s new this time?
I am again going through that do or die phase and I am hoping it will last till I lose weight and inculcate some healthy eating and exercising regime in my daily routine.
I am going to write a regular diary of what I am doing about it. Whether this time I will lose weight or not we will watch. But I am going to give it my best shot.
I like to call myself voluptuous. Talk about fooling oneself.
Losing weight has been on my agenda for long. And I have done nothing concrete about it.
When I go shopping for clothes, I longingly admire those figure hugging clothes, short skirts and spaghetti strap tops. Sometimes I even try to get into them, look at the image in the mirror and sulk. I eat to get over the temporary depression that follows. Didn’t they say the world is round?
Sometimes I tell myself I need to be more disciplined, to pursue it with more vigour as I pursue other things in life. Occasionally when it dawns on me that I am out of shape, I go on a two hour walk or stop eating fatty food.
It is important to understand and accept that all the rationalisations about one’s weight do not make one feel at peace no matter what. Not doing anything about one's excess weight is plain laziness. It shows that the nature of the person -of the laziness and carelessness.
Off course there is no motivation. Otherwise I would be running 3 hours rather than sitting on my fat bum and writing about it. But then I need to vent out my frustration of being overweight before trying to shed those extra kilos.
I have realised and accepted that being heavy makes me feel ugly and unwanted. I don’t like to see the mirror. And no its not the social conditioning that slim is in. I don’t want to be slim. I want my body to get proportionate like it was earlier. I want to pamper my body and make it feel beautiful from within and outside.
Every year, every birthday I promise my self I will lose at least 15 kgs. The tempo is there for a week, ten days and then it just fizzles out. So what’s new this time?
I am again going through that do or die phase and I am hoping it will last till I lose weight and inculcate some healthy eating and exercising regime in my daily routine.
I am going to write a regular diary of what I am doing about it. Whether this time I will lose weight or not we will watch. But I am going to give it my best shot.
How to lose weight
Hypothyroidism slows down metabolism, resulting in weight gain -- one of the reasons for hypertension (high blood pressure). The good news is the path to achieving weight loss and improving both medical conditions is the same. Exercising and eating healthy will make you burn fat, lower blood pressure and improve the thyroid condition. I'm going to re-work your schedule and eating habits a little. Do remember that, with hypothyroidism, losing weight takes longer than otherwise. Be patient and persevere.
* Please show this plan and consult with your doctor before starting this programme.
Diet
When you wake up
Have your breakfast BEFORE going for a walk. Your body needs energy to perform. It's carbohydrates that give your body energy to move. Once you start walking at the desired pace, that is when fat burning begins. If you don't fuel your body with enough energy, it won't work effectively and the rate of fat burn will be much lower. Always fuel your body for the activity it is going to perform, not for the activity it has already performed.
Breakfast
Upma/chappati/Marie biscuits are alright, but I would recommend a bowl of cereal with skimmed milk.
A fruit of your choice and juice. Give yourself half an hour to digest the food before going for your walk.
Have a big glass of water before and after walking.
Mid Morning (10.30 am)
Tea with skimmed milk. Instead of sugar, use a sweetener like Equal.
A handful of nuts of your choice or a fruit.
Lunch (1 pm)
3-4 chappatis
Dal
Vegetables (try and get as much variety as possible, weekly) -- dry or as a curry, but cooked in olive oil.
Salad
Evening Snack (5 pm)
Tea
Fruit/whole grain bread sandwich (No butter/cheese)
Dinner (by 9 pm latest)
Give yourself a three-hour gap between dinner and bedtime. Being the last meal of the day, dinner should have low carbohydrate content.
2 chappatis
Dal
Paneer/ chicken/ fish/ egg (white only) curry (cooked in 1 tablespoon olive oil)
Salad
NO rice
NO papad or pickle. Both are high in salt content; pickle is high in oil content too.
Make sure you get at least 8 big glasses of water a day.
You have not mentioned what time you finish work. Try and exercise in the evening rather than close to bedtime.
Exercise
Morning walks
Walk briskly for 30 minutes. You need to elevate your heart rate to a certain target rate, which varies from person to person. Here's how to calculate this:
1. 220 minus Your age = Maximum Heart Rate
2. Maximum Heart Rate - Resting Heart Rate = Heart Rate Reserve
3. Heart Rate Reserve x 70 % + Resting Heart Rate = Target Heart Rate
For example: 220 - 20 years = 200
200 x 70 per cent = 140
140 + 72 (resting heart rate) = 212 beats per minute
Record your resting heart rate first thing in the morning, by taking your pulse in the wrist. When you start your walk, take the pulse after about five minutes, to see whether you are reaching your target heart rate. Measure this for 10 seconds only (pulse rate drops very fast, so you need to do this quickly) and multiply it by six to see if you are getting the target figure. This pulse should be taken at the neck, on the side of your Adam's apple. Take the pulse again five minutes before you finish your walk. If this sounds too complicated, get yourself a heart rate monitor and wear it on your walks. Over the next two months, gradually increase your intensity -- you should be able to use 80 per cent as the multiplication factor by the end of two months.
Evening exercise
Instead of walking in the evenings again, do some weight bearing exercises. Weight-lifting increases muscle mass and decreases fat, so it's an important addition to a fitness routine. Get yourself a pair of 3 and 5-kg dumbbells for the upper body and 2-kg ankle weights for the lower body.
Upper Body Exercises
Chest press and chest flyes (end with chest stretch)
Bent over Rows (end with latissimus stretch)
* Lateral Arm Raises (end with shoulder stretch)
* Reverse Flyes (end with rounded back stretch)
* Bicep Curls (end with bicep stretch)
* Tricep Dips (end with triceps stretch)
Lower Body
Knee Extensions (end with quadriceps stretch)
* Hamstring Curls (end with hamstring stretch)
* Calf Raises (end with calf stretch)
Squats (end with quadriceps and hamstring stretch)
* Check with your gym instructor for the exact method.
Note: Check with the doctor on all of the above exercises with regard to hypertension.
Start with one set of 12 repetitions for the first two weeks, then increase to two sets of 12 repetitions.
You can find all these exercises and stretches online.
Do this four days a week, alternating a day of upper body exercises with a day of lower body exercises.
Drink water before, during and after exercise.
Body plateaus
When you start an exercise and diet regime, you lose some weight and then don't see any more weight loss. This happens when your body gets used to the amount and intensity of exercise you are doing. To counter this, you need to increase your intensity or amount of time further, or vary your workout to continue seeing the fat burn.
Note: Sometimes, your weighing scale may not show much of a drop. This is because while you are burning fat, your body is gaining muscle and muscle tissue is heavier than fat. Instead of the scale (which could disappoint you), measure your inches. That is a more accurate measure for fat burn.
Quick tips
Keep yourself physically active through the day.
Walk to and from places when distances aren't too much.
Take the stairs.
Park your car at a good distance from your destination.
Do some exercises at your desk.
It does become difficult to follow a diet and exercise plan at times, but keep at it. You will soon get so used to it, that you won't want it any other way. Good luck!
For more log on to http://www.rediff.com/getahead/2006/oct/16rajesh.htm
* Please show this plan and consult with your doctor before starting this programme.
Diet
When you wake up
Have your breakfast BEFORE going for a walk. Your body needs energy to perform. It's carbohydrates that give your body energy to move. Once you start walking at the desired pace, that is when fat burning begins. If you don't fuel your body with enough energy, it won't work effectively and the rate of fat burn will be much lower. Always fuel your body for the activity it is going to perform, not for the activity it has already performed.
Breakfast
Upma/chappati/Marie biscuits are alright, but I would recommend a bowl of cereal with skimmed milk.
A fruit of your choice and juice. Give yourself half an hour to digest the food before going for your walk.
Have a big glass of water before and after walking.
Mid Morning (10.30 am)
Tea with skimmed milk. Instead of sugar, use a sweetener like Equal.
A handful of nuts of your choice or a fruit.
Lunch (1 pm)
3-4 chappatis
Dal
Vegetables (try and get as much variety as possible, weekly) -- dry or as a curry, but cooked in olive oil.
Salad
Evening Snack (5 pm)
Tea
Fruit/whole grain bread sandwich (No butter/cheese)
Dinner (by 9 pm latest)
Give yourself a three-hour gap between dinner and bedtime. Being the last meal of the day, dinner should have low carbohydrate content.
2 chappatis
Dal
Paneer/ chicken/ fish/ egg (white only) curry (cooked in 1 tablespoon olive oil)
Salad
NO rice
NO papad or pickle. Both are high in salt content; pickle is high in oil content too.
Make sure you get at least 8 big glasses of water a day.
You have not mentioned what time you finish work. Try and exercise in the evening rather than close to bedtime.
Exercise
Morning walks
Walk briskly for 30 minutes. You need to elevate your heart rate to a certain target rate, which varies from person to person. Here's how to calculate this:
1. 220 minus Your age = Maximum Heart Rate
2. Maximum Heart Rate - Resting Heart Rate = Heart Rate Reserve
3. Heart Rate Reserve x 70 % + Resting Heart Rate = Target Heart Rate
For example: 220 - 20 years = 200
200 x 70 per cent = 140
140 + 72 (resting heart rate) = 212 beats per minute
Record your resting heart rate first thing in the morning, by taking your pulse in the wrist. When you start your walk, take the pulse after about five minutes, to see whether you are reaching your target heart rate. Measure this for 10 seconds only (pulse rate drops very fast, so you need to do this quickly) and multiply it by six to see if you are getting the target figure. This pulse should be taken at the neck, on the side of your Adam's apple. Take the pulse again five minutes before you finish your walk. If this sounds too complicated, get yourself a heart rate monitor and wear it on your walks. Over the next two months, gradually increase your intensity -- you should be able to use 80 per cent as the multiplication factor by the end of two months.
Evening exercise
Instead of walking in the evenings again, do some weight bearing exercises. Weight-lifting increases muscle mass and decreases fat, so it's an important addition to a fitness routine. Get yourself a pair of 3 and 5-kg dumbbells for the upper body and 2-kg ankle weights for the lower body.
Upper Body Exercises
Chest press and chest flyes (end with chest stretch)
Bent over Rows (end with latissimus stretch)
* Lateral Arm Raises (end with shoulder stretch)
* Reverse Flyes (end with rounded back stretch)
* Bicep Curls (end with bicep stretch)
* Tricep Dips (end with triceps stretch)
Lower Body
Knee Extensions (end with quadriceps stretch)
* Hamstring Curls (end with hamstring stretch)
* Calf Raises (end with calf stretch)
Squats (end with quadriceps and hamstring stretch)
* Check with your gym instructor for the exact method.
Note: Check with the doctor on all of the above exercises with regard to hypertension.
Start with one set of 12 repetitions for the first two weeks, then increase to two sets of 12 repetitions.
You can find all these exercises and stretches online.
Do this four days a week, alternating a day of upper body exercises with a day of lower body exercises.
Drink water before, during and after exercise.
Body plateaus
When you start an exercise and diet regime, you lose some weight and then don't see any more weight loss. This happens when your body gets used to the amount and intensity of exercise you are doing. To counter this, you need to increase your intensity or amount of time further, or vary your workout to continue seeing the fat burn.
Note: Sometimes, your weighing scale may not show much of a drop. This is because while you are burning fat, your body is gaining muscle and muscle tissue is heavier than fat. Instead of the scale (which could disappoint you), measure your inches. That is a more accurate measure for fat burn.
Quick tips
Keep yourself physically active through the day.
Walk to and from places when distances aren't too much.
Take the stairs.
Park your car at a good distance from your destination.
Do some exercises at your desk.
It does become difficult to follow a diet and exercise plan at times, but keep at it. You will soon get so used to it, that you won't want it any other way. Good luck!
For more log on to http://www.rediff.com/getahead/2006/oct/16rajesh.htm
Want to lose 20 kgs
When it comes to weight loss, one has to set realistic goals. Losing 20 kilos in one Month is not one! Weight loss has to be gradual. The slower you lose it, the more likely you are to keep it off. Drastic weight loss has harmful side effects, as you don't get sufficient nutrients by following fad diets. A diet plan should be as natural as possible, making it easy to follow over a long period of time. Let's re-work your fitness goal to a realistic 5 kgs by December. For weight loss to occur, you have to burn excess calories through exercise and ensure that you consume fewer calories. Stored fat is the excess calories and needs to be burnt. Dieting does not burn fat, so sufficient physical exercise is important.
Walk, walk, walk
As you have very long working hours, you need to make sure you squeeze in 30 minutes for a brisk walk every day. If you have to travel very short distances, walk. You need to walk at least five days a week. The pace has to be brisk, elevating your heart rate. Wear proper shoes to protect your knees and ankles from impact. Apart from this, try and keep moving as much as you can. Take the stairs instead of the elevator. Get things you need yourself, instead of calling for them.
Exercise at your desk
1. Head Circles: Drop your head to the right shoulder and make a slow half circle down the front to your left shoulder and reverse. Do this four to five times.
2. Shoulder Rolls: Lift your shoulders up, then roll them backwards. Repeat eight times.
3. Arm Stretch: Link your fingers behind your hips and gently raise your arms as high as possible without leaning your upper body forwards. Do this twice. It stretches your arms, shoulders and chest.
4. Chair Squats: Sit on your chair, feet on the floor, legs hip distance apart. Put your hands on your waist. Push yourself into a standing position. Go down again slowly and, just as your hip touches the chair, lift up again. Don't rest on the chair, keep moving. Repeat 12 times.
5. Knee Extensions: Sit on the chair, arms by your side, feet on the floor. Extend the knee and get your feet off the floor until your legs are in line with your hip. Lower the feet and, just as they touch the floor, lift them up again. Do 12 repetitions.
6. Foot work: Extend your legs, then point and flex your toes alternately. Do four repetitions. Next, circle your toes clockwise and then anti-clockwise. Do four repetitions.
Do these exercises about twice a day to keep your body active. You can find many more desk exercises online.
Diet
Your diet requires small changes as you are eating fairly sensibly.
When you wake up
Have a glass of water. No slimming shakes, please. Weight loss has to be natural and healthy.
Breakfast (to be eaten BEFORE you leave for work)
Idli or cereal
Tea
Fruit juice
Midmorning
Fruit
Lunch
2 rotis
1 vegetable (2 helpings, cooked in olive oil)
1 salad
No rice or papad
Evening snack
Fruit platter or a handful of nuts
Dinner (to be eaten three hours BEFORE bedtime)
1 roti
1 vegetable
Dal
Salad
OR
Soup
Salad
1 wholegrain toast
Eating out rules
Indian: Anything tandoori, salad
Continental: Soup, salad
Chinese: Anything steamed or stir-fried
Health tip
With long working hours and no exercise, it is only natural that you feel exhausted. Once you start this exercise and diet regime, you should start feeling better in a couple of weeks.The walking will help increase your stamina and make you feel more active and fresh. Check with your doctor about taking multivitamins.
Try and follow this plan as closely as possible to achieve your goal. Good luck!
For more log on to http://www.rediff.com/getahead/2006/oct/06priyanka.htm
Walk, walk, walk
As you have very long working hours, you need to make sure you squeeze in 30 minutes for a brisk walk every day. If you have to travel very short distances, walk. You need to walk at least five days a week. The pace has to be brisk, elevating your heart rate. Wear proper shoes to protect your knees and ankles from impact. Apart from this, try and keep moving as much as you can. Take the stairs instead of the elevator. Get things you need yourself, instead of calling for them.
Exercise at your desk
1. Head Circles: Drop your head to the right shoulder and make a slow half circle down the front to your left shoulder and reverse. Do this four to five times.
2. Shoulder Rolls: Lift your shoulders up, then roll them backwards. Repeat eight times.
3. Arm Stretch: Link your fingers behind your hips and gently raise your arms as high as possible without leaning your upper body forwards. Do this twice. It stretches your arms, shoulders and chest.
4. Chair Squats: Sit on your chair, feet on the floor, legs hip distance apart. Put your hands on your waist. Push yourself into a standing position. Go down again slowly and, just as your hip touches the chair, lift up again. Don't rest on the chair, keep moving. Repeat 12 times.
5. Knee Extensions: Sit on the chair, arms by your side, feet on the floor. Extend the knee and get your feet off the floor until your legs are in line with your hip. Lower the feet and, just as they touch the floor, lift them up again. Do 12 repetitions.
6. Foot work: Extend your legs, then point and flex your toes alternately. Do four repetitions. Next, circle your toes clockwise and then anti-clockwise. Do four repetitions.
Do these exercises about twice a day to keep your body active. You can find many more desk exercises online.
Diet
Your diet requires small changes as you are eating fairly sensibly.
When you wake up
Have a glass of water. No slimming shakes, please. Weight loss has to be natural and healthy.
Breakfast (to be eaten BEFORE you leave for work)
Idli or cereal
Tea
Fruit juice
Midmorning
Fruit
Lunch
2 rotis
1 vegetable (2 helpings, cooked in olive oil)
1 salad
No rice or papad
Evening snack
Fruit platter or a handful of nuts
Dinner (to be eaten three hours BEFORE bedtime)
1 roti
1 vegetable
Dal
Salad
OR
Soup
Salad
1 wholegrain toast
Eating out rules
Indian: Anything tandoori, salad
Continental: Soup, salad
Chinese: Anything steamed or stir-fried
Health tip
With long working hours and no exercise, it is only natural that you feel exhausted. Once you start this exercise and diet regime, you should start feeling better in a couple of weeks.The walking will help increase your stamina and make you feel more active and fresh. Check with your doctor about taking multivitamins.
Try and follow this plan as closely as possible to achieve your goal. Good luck!
For more log on to http://www.rediff.com/getahead/2006/oct/06priyanka.htm
Are you fit or fat?
How would you compare whether you are fit or fat?
- Fit people sink in water... fat people float
- Fit people, while exercising burn fat...fat people burn sugar
- Fit people can eat more...fat people diet and fast, lowering their metabolism
- Exercise decreases hunger in fit people...exercise triggers hunger in fat people
- When fit people exercise it's aerobic... when fat people exercise it's anaerobic
- Fit people can be overweight without being over fat. Fat people can be over fat without being overweight.
Sometimes in the quest for 'ideal' shape and body type we forget that ultimately the value of weight loss is health, not just 'what we look like.' To refocus our attention on the health advantages of weight loss, we need to recognize that health benefits are not achieved when we reach our target and ideal body weight. They begin immediately after we began to be responsible for what we eat and when we begin to lose weight.
People shouldn't get hung up on their weight per se. They should pay less attention to the scale and, instead, focus on eating healthfully and exercising regularly -- and you will eventually achieve a healthy weight you can maintain. Remember, we can't all be skinny but we all can be healthy.
In the context of fitness, lets also talk about Body mass index (BMI). (To calculate your BMI, divide your height in meters by your weight in kilograms). Is it the best measure of optimal weight? Athletes, for example, could have unusually high BMI's, because they are muscle bound, yet still be in great shape from a health standpoint.BMI does not take into consideration the body composition. Perhaps a better measure of whether one is overweight would be body fat per cent. Body-fat assessment is much more specific to your actual fat content and thus provides a more accurate picture.
Measures of Health
Weight, body fat, body mass index -- what do all these numbers mean? And what do they really tell you about your health? These are the ranges for BMI values for adults:
Underweight: Less than 18.5
Recommended: 18.6 to 24.9
Overweight: 25.0 to 29.9
Obese: 30 or greater
How Much Fat is OK?
The American Council on Exercise provides the following ranges for body-fat
percentage: Women Men
Essential fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 26% plus
A lot of people try to get thin at any cost. It is important that people are at peace with food. Healthy eating and healthy exercise contribute to healthy weight. Be realistic. Love yourself from the inside out. You can be a great person in spite of your weight. But it's important to have a healthy weight for health reasons. The key to good health is the proportion of fat to lean body mass. This is called your body composition
Can you be fit and fat?
Fitness is a function of heart and lung endurance, body composition (per cent body fat), muscular strength, and flexibility. A person can be fit according to some of these measures and less fit according to other measures.Extensive research confirms that obesity is strongly correlated with excess morbidity and mortality. My bottom line is to focus on behaviour you can control -- what you eat and how active you are. And, most of all enjoy life!
- Fit people sink in water... fat people float
- Fit people, while exercising burn fat...fat people burn sugar
- Fit people can eat more...fat people diet and fast, lowering their metabolism
- Exercise decreases hunger in fit people...exercise triggers hunger in fat people
- When fit people exercise it's aerobic... when fat people exercise it's anaerobic
- Fit people can be overweight without being over fat. Fat people can be over fat without being overweight.
Sometimes in the quest for 'ideal' shape and body type we forget that ultimately the value of weight loss is health, not just 'what we look like.' To refocus our attention on the health advantages of weight loss, we need to recognize that health benefits are not achieved when we reach our target and ideal body weight. They begin immediately after we began to be responsible for what we eat and when we begin to lose weight.
People shouldn't get hung up on their weight per se. They should pay less attention to the scale and, instead, focus on eating healthfully and exercising regularly -- and you will eventually achieve a healthy weight you can maintain. Remember, we can't all be skinny but we all can be healthy.
In the context of fitness, lets also talk about Body mass index (BMI). (To calculate your BMI, divide your height in meters by your weight in kilograms). Is it the best measure of optimal weight? Athletes, for example, could have unusually high BMI's, because they are muscle bound, yet still be in great shape from a health standpoint.BMI does not take into consideration the body composition. Perhaps a better measure of whether one is overweight would be body fat per cent. Body-fat assessment is much more specific to your actual fat content and thus provides a more accurate picture.
Measures of Health
Weight, body fat, body mass index -- what do all these numbers mean? And what do they really tell you about your health? These are the ranges for BMI values for adults:
Underweight: Less than 18.5
Recommended: 18.6 to 24.9
Overweight: 25.0 to 29.9
Obese: 30 or greater
How Much Fat is OK?
The American Council on Exercise provides the following ranges for body-fat
percentage: Women Men
Essential fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 26% plus
A lot of people try to get thin at any cost. It is important that people are at peace with food. Healthy eating and healthy exercise contribute to healthy weight. Be realistic. Love yourself from the inside out. You can be a great person in spite of your weight. But it's important to have a healthy weight for health reasons. The key to good health is the proportion of fat to lean body mass. This is called your body composition
Can you be fit and fat?
Fitness is a function of heart and lung endurance, body composition (per cent body fat), muscular strength, and flexibility. A person can be fit according to some of these measures and less fit according to other measures.Extensive research confirms that obesity is strongly correlated with excess morbidity and mortality. My bottom line is to focus on behaviour you can control -- what you eat and how active you are. And, most of all enjoy life!
Subscribe to:
Posts (Atom)