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 deb@vitalsignsfitness.com with questions.
Deborah Caruana RN, AAHRFP, NASM, ACE. www.vitalsignsfitness.com email deb@vitalsignsfitness.com 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 http://www.vitalsignsfitness.com call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: http://www.vitalsignsfitness.com
shuttle from O'Hare Brocton .. Lockport Chicago limo O’HareThe Atkins low-carb diet consists of four phases: Induction, Ongoing... Read More
It seems there are two schools of behavior patients follow... Read More
1. Drink 8-10 glasses of water each dayOkay, for many... Read More
When it comes to weight loss, most of us would... Read More
Essential Fats for Weight LossOver the past few decades, the... Read More
Yes, you must be aware of the following 7 points... Read More
As our country gains weight at an alarming rate, we... Read More
One of the greatest tricks that I use to stick... Read More
Have I become invisible or are people just aiming right... Read More
Obesity, once seen as akin to laziness and overeating, is... Read More
If you pick the right personal trainer?you'll most definitely see... Read More
RISING POPULARITYGastric bypass surgery has become a popular surgical procedure... Read More
How to Say No When You Don't Want the FoodA... Read More
Recently a woman went public in her online diet community... Read More
With summer completed and school back in session, it'll be... Read More
How did a thin person like me become overweight? My... Read More
When we gain more weight than is good for us,... Read More
Lean turkeyLean ground beefChicken breastFish, halibut, orange roughy,More fish, shark,... Read More
Yes and no. Moderate calorie restriction helps in controlling and... Read More
Dieters dread the plateau. You're on a roll, losing weight... Read More
You may be considering a low carb diet program, but... Read More
If You are sick of losing the same weight over... Read More
A very interesting story was reported recently by WebMD.com. A... Read More
New studies suggested once again that citric fruits including oranges,... Read More
Close kept secrets to weight loss: Give me 9 days... Read More
Chicago charter limousine service Hickory Hills .."The kind of thoughts that you plant in your mind,... Read More
How many meals do you eat in one day?Close study... Read More
Use these tips to turbo charge your weight loss program.Take... Read More
Do you know someone that is obsessed with the scale?... Read More
An increasing trend over the last few years has been... Read More
Before you try starving yourself or turning to diet drugs... Read More
Which is easier to do ? turn a car's steering... Read More
Fat burners have become very popular in today's society, especially... Read More
Are you one of the many people who feel frustrated... Read More
Put simply, your resting metabolic rate is the minimum number... Read More
To lose weight and get in shape you must have... Read More
I had lost nearly fifty pounds before anyone mentioned my... Read More
Have you ever just felt like you were doing everything... Read More
Have you ever received those tempting ads that seem to... Read More
Notice, if you would, that every diet out there only... Read More
One pound of fat equals 3500 calories. Want to lose... Read More
Quick, what's the first thought that pops into your head... Read More
Low carb beer and lite beer are two different animals.... Read More
Here's what to do if you want to wear that... Read More
1. Become aware of what you are eating.Before I started... Read More
Let's face facts; obesity is ripe today in America and... Read More
Adaptation is the most important concept I teach. The human... Read More
Nothing is more disappointing than hearing a gastric bypass patient... Read More
With the growing epidemic of diabetes and obesity in our... Read More
IT'S NOT ABOUT THE NUMBERS!The health clubs are always racking... Read More
Weight Loss |