Hello and Welcome to My Healthy Blog,
You post today includes some information about your body mass, the kind of Dieter you may be, Strategic Weight Loss and a Fat Loss Secret
you might never have heard about.
Plus, a joke or 23.
Do You Know Your Body Mass Index?
For some, the need to lose weight is clear.
Those whose body
weight places them into the obese or morbidly obese categories are well aware that they are carrying too many pounds.
But, what about the borderline overweight?
Are those ten pounds over the ideal weight raising your risk of health complications?
Are you just 'big-boned'? How do you decide if you really need to lose weight - and how much you need to lose?
Doctors have a number of different ways to measure the need to lose weight.
Long gone are the years when they relied
on an insurance company chart of 'ideal weights'.
The most commonly used measure is the Body Mass Index (BMI).
The BMI measures your weight relative to your height.
It is generally
an accurate representation of muscle-to-fat ratio, though there are some limitations.
1. It may overestimate the BMI of an athletic person, because muscle is denser and weighs more than fat.
2. It may underestimate
the BMI of an older person, or others who have low muscle mass.
There are many BMI calculators available online that will allow you to check your own BMI.
The table for determining risk factors associated with obesity is:
Below 18.5 - Underweight
18.5 - 24.9 - Normal
25.0 - 29.9 - Overweight
30.0 and up - Obese
If your BMI is above 25.0, your doctor or other medical professional can advise you on the best weight loss plan for you.
You should know that there are great benefits to losing even a moderate amount of weight. Some of those include:
* Lowering your risk of diabetes.
to the American Diabetes Association, a weight loss of as little as 10 pounds can decrease the chances of pre-diabetes developing into diabetes by 58%.
* Lower your risk of heart disease.
The American Heart Association states that coronary problems are directly correlated to weight.
By losing weight to bring your BMI to within normal ranges, you significantly lower your risk of developing heart problems.
* Reduce your risk of arthritis and pain from arthritis.
A number of forms of arthritis are related to weight.
Losing weight substantially decreases the strain that additional weight places you, your
knees, hips, back and ankles.
Are you motivated to get started? Here are three ways that you can start losing weight today:
If you do nothing
different in your life but exercise for one half hour daily, you will lose 5-7% of your body weight per year.
Cut out white breads and sugars.
Substitute whole grains for refined
flours and sugars, and you'll automatically reduce the number of calories that you consume daily.
Eat more fresh vegetables.
Fresh vegetables, especially raw, are a significant
source of many of the vitamins and minerals that your body needs daily.
They're high in nutrition, while low in calories.
By increasing the amount of fresh vegetables that you eat and reducing the amount of processed, refined foods, you'll
cut calories and carbohydrates significantly.
What Kind Of Dieter Are You?
Everyday it seems, we hear stories about people who joined a weight
program, lost weight and look great! Before and after photographs
provide dramatic proof that yes, these programs do work.
But how do you decide which weight loss program is best for you, and make it work?
First, you have
to remember that the aim of a weight loss program is to
take weight off and KEEP IT OFF.
Yo-yo dieting puts stress on your body that can make losing weight harder and harder
and packing it back on
far too easy.
It's important to choose a diet plan that will help you make changes to your eating habits
that will last a lifetime.
If you're a yo-yo dieter, you probably have a history of swinging between very restrictive
diets and then returning to 'normal' eating once you've lost the weight that you need to lose.
You've proved that you have willpower – now what you need is re-education.
Instead of choosing a strict regimen that you'll abandon when the
diet is done, commit to following recommendations for healthy eating from the USDA, and add half an hour of exercise to your daily routing five times a week.
You'll establish healthy habits that will take off the pounds - and help you keep them off
Secondly, decide just how much help you need.
What motivates you?
Are you a private person by nature, or do you do best with a lot of social support?
Are you a strong-willed person who can decide to do something
and 'just do it', or will you be needing help to overcoming temptation?
If you thrive on social motivation, joining a weight loss program like Weight Watchers or TOPS
(Take Off Pounds Sensibly) might be the best option for you.
You'll have social support, motivational rewards and weekly check-ins to help you stay on track and give you goals to aim for.
Next, do you do best with regimented, strict instructions that tell you exactly what you should do
step by step, or are you happiest and more comfortable with a little flexibility?
If you do best when you have strict guidelines to follow and like routines, then look for a diet that gives you daily menus with precise measurements and
foods to eat.
While that may feel restrictive to many people, the trick is to do what works for you.
In fact, once you reach your target weight, you can subscribe to a healthy eating or living
magazine that has daily menus.
If restrictive diets and inflexible menus aren't for you, then try a diet that gives you the option of mixing and matching your meals within certain parameters.
Whether you count carbs, calories or exchanges, a diet like the Atkins, Weight Watchers
or the Zone diet gives you some flexibility within the prescribed 'allowed foods'.
Finally, how much weight do you have to lose? How long have you been trying to lose it?
Will quick results keep you motivated, or is slow-and-steady
progress all you really need?
Try a Quick-start with the Atkins diet to strip off the early weight - a lot of it water weight
quickly so that you will see results immediately.
When your results from such restrictive eating
are slow, pick up the activity by adding a little more exercise and vary your diet a little - but count your calories and carbs.
Aim for a steady 1-2 pounds per week, but if you need an extra boost, drop back to a more restrictive pattern to give your
metabolism a little kick.
The trick is to never stay with an extremely low calorie diet long enough to slow your metabolism.
Just drop down and pick up the activity level long enough to wake you up again.
Strategic Weight Loss
One of the first things that you'll do when you decide to lose weight is to set a goal weight.
For most, that goal will be their 'ideal weight', but for many, that 'ideal weight'
may be exactly the wrong weight for them to be aiming for.
Years of dieting or being overweight have the physiological effect of moving the body's concept of the 'ideal weight' from what is truly considered ideal.
The 'set point' is the
weight at which your body naturally feels most comfortable.
If you've been overweight for a very long time, or if you've consistently 'yo-yoed', your body may respond to your initial weight loss by lowering its metabolism because it believes that you
are starving to death.
This slowing leads to discouraging plateaus that often knock people off their diets entirely, and lead to regaining all or part of the lost weight.
Instead of aiming for an 'ideal weight' that calls for you
to lose weight steadily for months or even years, many experts recommend aiming for shorter-term attainable goals.
Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that's the number
that they suggest you aim for.
The strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks.
Choose a realistic amount of weight that you can lose in
Figuring that the most reasonable and healthiest weight loss rate is 1-2 pounds per week, 30 pounds in three months is not unreasonable.
Diet until you reach that goal, or for 12 weeks, whichever comes first, and then switch to a
Why switch to a maintenance diet at that point?
In part, you're giving yourself a 'breather', a break from more restrictive eating.
The other part,
though, is that you're re-educating your body and letting it establish a new
Once you've maintained your new weight for 8-12 weeks, set another weight loss goal, and move back into weight loss mode.
By giving your body a break
from 'starvation', you'll have overcome its resistance to losing more weight, and be back to dieting for 'the first two weeks' - the weeks that most people lose weight more rapidly.
You'll also be giving yourself a chance to 'practice'
maintaining your new, healthier weight. Researchers have found that more than half of the dieters who take off significant amounts of weight do not maintain that weight loss once they go 'off' their diet.
By practicing weight maintenance in stages,
you'll be proving to yourself that you CAN do it, and removing a powerful negative psychological block.
This will work with any long-term weight loss diet, no matter the focus.
You'll find it much easier to do if you choose a diet
that has concrete 'phases', like the South Beach or the Atkins, since the weight loss and maintenance phases are clearly laid out for you to follow.
Regardless of the diet you choose, though, by alternating between weight loss phases and maintenance
phases, you'll teach yourself and your body how to maintain a healthy weight.
The following could be
of some help to you!
If you just want to lose weight, exercise to better health, or eat healthy.....
You will find what you need to eat right, lose weight and
exercise your way to better health.