Take weight loss and Nutrition Seriously
It has been estimated that 65 percent of American adults are classified
as being overweight or obese. Concern for our kid's health
being impacted by obesity has become a major issue as well. This is very
important, since excess body weight is most often labeled as a major risk
factor for poor health.
Even though uncontrollable factors like genetics, age and gender
influence, our body composition, it is nice to know we do have control over
other factors like foods, vitamins and exercise that help keep us healthy. Another
comforting concept I like about exercise is that you can make the decision to
start anytime. So, if you have not begun your physical activity program, it’s OK, start today. Just remember to check with your health care professional
before beginning your exercise program.
The summer is a great time to start your quest for establishing healthy
habits and weight loss for yourself and family. For weight reduction,
decreasing body fat and body weight is important and may be achieved when a
negative energy balance is maintained. This is achieved when daily energy
expenditure exceeds daily caloric intake. Keeping your metabolism burning at a
high rate is crucial for maximal caloric expenditure. It all begins substituting 2 of your meals a day with a health meal replacement shakes, and one sensible meal day with 2 healthy snacks in between. Ensure that the supplements you are taking are providing
your body with all the essential vitamins and minerals necessary to fill in every
nutritional gap. (see Supplements for Weight Loss)
When you provide your body what it needs, it has an amazing ability to
perform at a high level and do what it is supposed to. It will help you burn
the fat, keep your immune system strong, keep your intestines clean, build the
lean muscle, and so much more as it relates to your better health, performance,
quality of life, and ultimately weight loss.
Our body burns calories in several ways. One way our body expends a
large percentage of energy (65 to 70 percent), is by supporting the
physiological functions of normal life (breathing etc…). Another component of
energy expenditure is the thermal effects of digesting the foods we eat (10
percent). The remaining 15 to 30 percent of energy expenditure comes from our
physical activity, which includes occupational, recreational, daily activities
and structured exercise.
Here are a few safe weight loss
guidelines for you:
· Caloric intake should not be lower than 1,200 calories per day to stay strong.
· Include foods low in cholesterol and saturated fat and monitor your sodium.
· Negative caloric balance per day should not exceed 500 to 1,000 calories to promote gradual weight loss.
· Two to three pounds of weight loss per week is very healthy, more if on a structured weight loss program.
· Identify, modify and eliminate poor dietary habits.
· Exercise program should promote daily caloric expenditure of 300 calories or more.
· Make dietary and physical modifications that can be maintained throughout life.
· Caloric intake should not be lower than 1,200 calories per day to stay strong.
· Include foods low in cholesterol and saturated fat and monitor your sodium.
· Negative caloric balance per day should not exceed 500 to 1,000 calories to promote gradual weight loss.
· Two to three pounds of weight loss per week is very healthy, more if on a structured weight loss program.
· Identify, modify and eliminate poor dietary habits.
· Exercise program should promote daily caloric expenditure of 300 calories or more.
· Make dietary and physical modifications that can be maintained throughout life.
Maximizing your caloric expenditure with regular cardiovascular or
aerobic exercise is important. Typically, 20 to 30 minutes of continuous
activity most days is satisfactory. If you are a beginner or an older exerciser, it may be more feasible to
complete two to three shorter sessions of 10 to 15 minutes each. Just do what
you can. You may only be able to complete five-minute sessions when you begin
your program. That’s OK! Just remember, your program should be viewed as a
marathon for life, and not a 50-yard sprint.
Everyone is different and must stay within their limitations during
exercise. Duration and frequency of exercise are more important than intensity.
Although higher intensity exercise may yield greater caloric expenditure, it is
also more likely to cause injury than low intensity programs. Elite athletes
may endure high intensity exercise with proper training. Always start slow and build up incrementally as your body adapts. Go
from one day a week to two days, followed by two days to three, until you get
to five days per week progressively. Take your time! This process may take
weeks or months depending on the age or fitness level of the individual
involved. Finally, resistance training using dumbbells, strength machines,
proper nutrition, fluids and supplementation are so very important to promote
weight loss. It increases lean body mass, which causes an increase in your
resting metabolic rate. Since muscle burns more calories than fat, it makes it easier to achieve
your negative caloric balance, maintain a healthy body composition, improves
your physical independence, quality of life, as well as weight loss.
Thank you.
John Cardinal
Copyright Healthy Weight Loss for Life 2012
No comments:
Post a Comment