The REAL Guide to Weight Loss
Free information to help with weight loss stragegies and diets. The world is facing an obesity epidemic and it is time every one on the planet used all of the weight loss and diet information they can get to help. A few of us are naturally ideal weight, the rest of us struggle with weight loss and diet and want to know how to lose weight. Here we summarise some of the options for diet and weight loss solutions.What are overweight and obesity
Overweight refers to an excess of body weight compared to set standards. The excess weight may come from muscle, bone, fat, and/or body water.Obesity refers specifically to having an abnormally high proportion of body fat. A person can be overweight without being obese, as in the example of a bodybuilder or other athlete who has a lot of muscle. However, many people who are overweight are also obese.
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for weight loss advice by Dr PhilGoals for Weight Loss
There are lots of reasons for people who are overweight or obese to lose weight. To be healthier, look better, feel better and have more energy.No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health.
Most overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of two pounds or 1kg per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required.
What you weigh is the result of several factors:
how much and what kinds of food you eat
whether your lifestyle includes regular physical activity
whether you use food to respond to stress and other situations in your life
your physiologic and genetic make-up
your age and health status.
Successful weight loss and weight management should address all of these factors. You need to embrace permanent changes in your lifestyle that combine lowering the calories you take in and/or increasing your physical activity.
How are overweight and obesity measured - What is BMI ?
A number of methods are used to determine if someone is overweight or obese. Some are based on the relationship between height and weight; others are based on measurements of body fat. The most commonly used method today is body mass index (BMI).BMI can be used to screen for both overweight and obesity in adults. It is the measurement of choice for many obesity researchers and other health professionals, as well as the definition used in most published information on overweight and obesity. BMI is a calculation based on height and weight, and it is not gender-specific. BMI does not directly measure percent of body fat, but it is a more accurate indicator of overweight and obesity than relying on weight alone.
BMI is found by dividing a persons weight in kilograms by height in meters squared. The mathematical formula is:
weight (kg) / height squared (m²).
To determine BMI using pounds and inches, multiply your weight in pounds by 704.5,* then divide the result by your height in inches, and divide that result by your height in inches a second time. (Or you can use the BMI calculator at http://www.halls.md/body-mass-index/av.htm)
* The multiplier 704.5 is used by the National Institutes of Health. Other organizations may use a slightly different multiplier; for example, the American Dietetic Association suggests multiplying by 700. The variation in outcome (a few tenths) is insignificant.
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"Awaken the Diet Within: From Overweight to Looking Great-If I Can Do It, So Can You"Should I worry about weight?
No, because just worrying is a pointless exercise.What you should do is:
try and eat healthily and take some regular exercise, whatever your weight
recognise that being overweight or obese is bad for your health and that the heavier you are, the worse it is
know whether you are overweight or obese
If you (or any of your family) are overweight or obese, you should also learn what you can do about it, even if you choose to do nothing now.
It is strongly recommended that:
people who are overweight or obese should try to eat a healthy diet and take regular exercise - this will help keep you fit, whatever your weight
people who are overweight or obese should avoid putting on more weight
people who are overweight or obese should aim to lose weight
parents should help their children avoid being or becoming overweight or obese
And remember - even if you are happy with your weight, eating well and taking regular exercise will help improve your health and protect you from coronary heart disease, diabetes and strokes.
How can I lose weight?
A matter of energy balanceBeing overweight comes down to a seemingly simple relationship between your intake of food and physical activity.
Excess fat is stored when people take in more energy (food) than they are using up (by walking, doing exercise, cleaning, running etc.) We live in a society where calorie-dense, convenience foods are available at relatively low prices, and where people do very little physical activity. For example we drive to work, take the lift rather than walk up the stairs, spend hours on the internet or watching television.
In general, most women will lose weight if they eat or drink between 1,200 and1,500 calories per day, and most men will lose weight if they eat or drink between 1,500 and 1,800 calories per day.
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"Eat, Drink And Be Healthy" by Walter C. Willett, M.D.Getting into a regular eating pattern
What is regular eating? Eating at regular times throughout the day
Avoiding long periods of time between each meal
Keeping the same pattern of meals from day to day
It simple terms this means having Breakfast, Lunch and an Evening Meal, with 1-2 snacks in between meals (ideally fruit or vegetables) every day.
Why eat regularly?
Eating regularly will mean that:
You will find it easier to stop eating at the end of a meal
You will find that you are ready to eat at mealtimes
You will be less likely to think about foods in between meals
You won't need to resort to high fat snacks because of missed meals
What makes eating regularly difficult?
Work patterns
Family/home environment
Stress
Temptations
Social life
Here are some comments that some people have made as to why eating regularly is difficult:
" I have a hectic work schedule which doesn't allow me time for lunch"
"I leave the house very early in the morning, which means I never have time for breakfast"
"I never feel hungry at breakfast time"
Y! Health Weight Loss News
- China's economic development sees surge in lifestyle diseases (AFP)
AFP - He Yifan has stayed at a weight loss clinic for more than two months to shed his kilos, one of millions of people in China whose richer lives have led to unwelcome side effects such as obesity. - Money May Lure People to Lose Weight (HealthDay)
HealthDay - TUESDAY, Dec. 9 (HealthDay News) -- Putting money in people's pockets can help persuade them to shed fat, suggest American researchers who created two incentive-based approaches for losing weight. - Weight loss easier when you get paid for it (Reuters)
Reuters - Losing weight is easier when there is money on the line, U.S. researchers said on Tuesday. - Health Tip: Eating a Healthy Vegetarian Diet (HealthDay)
HealthDay - (HealthDay News) -- A vegetarian diet doesn't have to lack nutrients or variety. There are plenty of delicious and nutritious meat substitutes to include in a vegetarian diet. - Mediterranean Diet Enriched With Nuts Cuts Heart Risks (HealthDay)
HealthDay - MONDAY, Dec. 8 (HealthDay News) -- In older adults at risk for heart disease, a Mediterranean diet plus daily servings of mixed nuts may help manage metabolic syndrome, according to a Spanish study. - Scientists find nutty risk reducer: Eat more nuts (AP)
AP - Here's a health tip in a nutshell: Eating a handful of nuts a day for a year — along with a Mediterranean diet rich in fruit, vegetables and fish — may help undo a collection of risk factors for heart disease. - Nuts boost health benefit of Mediterranean diet (Reuters)
Reuters - Adding nuts to a traditional Mediterranean diet rich in fruit and vegetables appears to provide extra health benefits, Spanish researchers said on Monday. - High carb diet useful for muscle disorder (Reuters)
Reuters - A diet high in carbohydrate instead of protein improves the ability of people with McArdle disease to exercise, results of a small study indicate. - Health Highlights: Nov. 30, 2008 (HealthDay)
HealthDay - Here are some of the latest health and medical news developments, compiled by editors of HealthDay: - Health Highlights: Nov. 29, 2008 (HealthDay)
HealthDay - Here are some of the latest health and medical news developments, compiled by editors of HealthDay:
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