The Benefits of Exercise in a Weight Control Program
The benefits of exercise are many, from producing physically fit bodies to providing an outlet for fun and socialization. When added to a weight control program these benefits take on increased significance.
We already have noted that proper exercise can help control weight by burning excess body fat.
It also has two other body-trimming advantages 1) exercise builds muscle tissue and muscle uses calories up at a faster rate than body fat; and 2) exercise helps reduce inches and a firm, lean body looks slimmer even if your weight remains the same.
Remember, fat does not "turn into" muscle, as is often believed. Fat and muscle are two entirely different substances and one cannot become the other. However, muscle does use calories at a faster rate than fat which directly affects your body's metabolic rate or energy requirement.
Your basal metabolic rate (BMR) is the amount of energy required to sustain the body's functions at rest and it depends on your age, sex, body size, genes and body composition. People with high levels of muscle tend to have higher BMRs and use more calories in the resting stage.
Some studies have even shown that your metabolic rate stays elevated for some time after vigorous exercise, causing you to use even more calories throughout your day.
Additional benefits may be seen in how exercise affects appetite. A lean person in good shape may eat more following increased activity, but the regular exercise will burn up the extra calories consumed. On the other hand, vigorous exercise has been reported to suppress appetite. And, physical activity can be used as a positive substitute for between meal snacking.
We already have noted that proper exercise can help control weight by burning excess body fat.
It also has two other body-trimming advantages 1) exercise builds muscle tissue and muscle uses calories up at a faster rate than body fat; and 2) exercise helps reduce inches and a firm, lean body looks slimmer even if your weight remains the same.
Remember, fat does not "turn into" muscle, as is often believed. Fat and muscle are two entirely different substances and one cannot become the other. However, muscle does use calories at a faster rate than fat which directly affects your body's metabolic rate or energy requirement.
Your basal metabolic rate (BMR) is the amount of energy required to sustain the body's functions at rest and it depends on your age, sex, body size, genes and body composition. People with high levels of muscle tend to have higher BMRs and use more calories in the resting stage.
Some studies have even shown that your metabolic rate stays elevated for some time after vigorous exercise, causing you to use even more calories throughout your day.
Additional benefits may be seen in how exercise affects appetite. A lean person in good shape may eat more following increased activity, but the regular exercise will burn up the extra calories consumed. On the other hand, vigorous exercise has been reported to suppress appetite. And, physical activity can be used as a positive substitute for between meal snacking.
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A balanced diet
A balanced diet should be part of any weight control plan. A diet high in complex carbohydrates and moderate in protein and fat will complement an exercise program. It should include enough calories to satisfy your daily nutrient requirements and include the proper number of servings per day from the "basic four food groups": vegetables and fruits (4 servings), breads and cereals (4 servings), milk and milk products (2 - 4 depending on age) and meats and fish (2).
Experts recommend that your daily intake not fall below 1200 calories unless you are under a doctor's supervision. Also, weekly weight loss should not exceed two pounds.
Remarkable claims have been made for a variety of "crash" diets and diet pills. And some of these very restricted diets do result in noticeable weight loss in a short time. Much of this loss is water and such a loss is quickly regained when normal food and liquid intake is resumed. These diet plans are often expensive and may be dangerous. Moreover, they do not emphasize lifestyle changes that will help you maintain your desired weight. Dieting alone will result in a loss of valuable body tissue such as muscle mass in addition to a loss in fat.
Experts recommend that your daily intake not fall below 1200 calories unless you are under a doctor's supervision. Also, weekly weight loss should not exceed two pounds.
Remarkable claims have been made for a variety of "crash" diets and diet pills. And some of these very restricted diets do result in noticeable weight loss in a short time. Much of this loss is water and such a loss is quickly regained when normal food and liquid intake is resumed. These diet plans are often expensive and may be dangerous. Moreover, they do not emphasize lifestyle changes that will help you maintain your desired weight. Dieting alone will result in a loss of valuable body tissue such as muscle mass in addition to a loss in fat.
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Top Five weight loss motivation tips
top 5 motivational weight loss tips in hopes that you too will find motivation and apply it to your weight loss plan.
Motivation Tip 1:
In order to keep your focus on your desire to lose weight make a list of all the reasons why you want to lose weight. Keep it in plain site, tape it to your mirror in your bathroom and read them each morning when you wake up. If you are in your car a lot and you tend to eat fast food put a copy in your car. Tape it to your steering wheel or visor.
Motivation Tip 2:
If you are looking to lose a lot of weight such as 100 pounds. Break out your calendar and set your goals. Be very realistic here. Example: your current weight is 190 pounds; your ultimate goal is 130. Let’s say it is January 1st set your first goal of 15 pounds then realistically plan for that and give it a date. Say March 5th (this will give you 9 weeks to lose 15 pounds). Set shorter lower mile stones at first to give you momentum then spread it out a little as you go.
Motivation Tip 3:
Plan a treat for yourself when you have had a great week. Make it non food related such as get a pedicure, facial, buy some make-up. Anything that makes you feel better about yourself and your great progress.
Motivation Tip 4:
Take a picture of yourself in a swimsuit or something that will show your body better. Each month on the same date take another picture in the same outfit. Doing this will make you feel great seeing how baggy the outfits gets each month, keep the pictures close by so you can look at them. Best place it to post them on your bathroom mirror, the reason I say that is you will see them every morning and that will remind you to make the best choices you can each day.
Motivation Tip 5:
Read inspirational stories of other people who have lost weight. Do read into how they did it just read about their success for what it is success. Every person is different so the plan that someone follows doesn’t mean it will work for anyone. If you hire a weight loss consultant (recommended) ask them to hook you up with other clients for a support group they should be more than happy to do that and the other clients would like it too. In conclusion there are many ways to find motivation for weight loss. As a consultant I have found that these 5 tips listed above have proven to work for several clients over and over again.
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The History of Obesity
There was a time, not so long ago, when obesity was considered a sign of health and prosperity in man and of beauty, amorousness and fecundity in women. This attitude probably dates back to Neolithic times, about 8000 years ago, when for the first time in the history of culture man began to own property, domestic animals, arable land, houses, pottery and metal tools. Before that, with the possible exception of some races such as the Hottentots, obesity was almost non-existent, as it still is in all wild animals and most primitive races.
Today obesity is extremely common among all civilized races, because a disposition to the disorder can be inherited. Wherever abnormal fat was regarded as an asset, sexual selection tended to propagate the trait. It is only in very recent times that manifest obesity has lost some of its allure, though the cult of the outsize bust-always a sign of latent obesity-shows that the trend still lingers on.
Today obesity is extremely common among all civilized races, because a disposition to the disorder can be inherited. Wherever abnormal fat was regarded as an asset, sexual selection tended to propagate the trait. It is only in very recent times that manifest obesity has lost some of its allure, though the cult of the outsize bust-always a sign of latent obesity-shows that the trend still lingers on.
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Benefits of Weight Loss
Here are just a few of the benefits of weight loss. Some improve your health and others help you feel better. As you get ready to lose weight, make a list of how losing a few pounds will benefit you. Put this list on your refrigerator or bathroom mirror.
- Lower blood glucose if your blood glucose is higher than normal.
- Lower blood pressure if your blood pressure is higher than normal.
- Improve your blood fats if they are not in a healthy range.
- Lighten the stress on your hips, knees, ankles, and feet.
- Move around easier and breathe easier.
- Have more energy.
- Play more with your children or grandchildren.
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10 Tips For Weight Loss
- Regular moderation – Eat small, frequent meals throughout the day. Avoid refined carbohydrates such as white bread, rice and pasta-choose wholemeal equivalents as these are high in fibre and keep you fuller for longer.
- Take 15 – When hungry, try distracting yourself with another activity for 15 minutes, as this will often help to subside it.
- Slowly does it – Before you eat, take a few deep breaths and then slowly eat a small mouthful. Relish the sensation rather than wolfing it down.
- Polish your pegs – Reach for your toothbrush instead of chocolate. Cleaning your teeth when you're peckish will stop you wanting sugary treats because you won't fancy them once you've a clean, minty mouth.
- Burst your thirst – Dehydration is a key cause of fatigue and can make you want fast-energy foods that lead to blood-sugar imbalances. If you're hungry, have a large glass of water and wait 5 minutes to make sure you're not just thirsty.
- Chromium care – Taking the supplement chromium may help balance blood-sugar levels and reduce hunger and cravings.
- Killer vanilla - Some smells trick the brain into thinking it is not hungry. Wearing a vanilla scented patch reduces your cravings for sweets and chocolates (including vanilla ice-cream). Try sniffing a vanilla candle or some pot-pourri.
- Stop Sitting - People get cravings when they are sedentary – often at work or in front of the TV. Go for a brisk walk outside, or run up and down the stairs. Exercise releases mood-boosting endorphins, so you'll feel better and distracted from food pangs.
- Don't skip brekkie – breakfast kickstarts your metabolism for the day and is crucial for better energy balance. A piece of fruit along with muesli, porridge or and egg on wholemeal toast is ideal.
- Go nutty – small snacks (such as dried fruit or nuts) between meals will stop you feeling hungry and keep your blood sugar levels constant. Eat dried fruit and nuts together, as the protein in the nuts helps steady the release of sugar from the dried fruit to balance your hunger pangs effectively.
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Some Weight Loss Dieting Myths
Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful).
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.
Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.
Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Medical studies show that a diet with extra protein and a low fat can help improve your weight loss success and appetite control. However, adequate carbohydrate consumption is vital to help maintain good health and energy levels along with good protein intake and reduced fat intake.
Medical studies show that a diet with extra protein and a low fat can help improve your weight loss success and appetite control. However, adequate carbohydrate consumption is vital to help maintain good health and energy levels along with good protein intake and reduced fat intake.
Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.
Tip: A healthy eating plan is one that:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
- Includes lean meats, poultry, fish, beans, eggs, and nuts.
- Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
Myth: I can lose weight while eating whatever I want.
Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat, and include more healthy foods in your diet.
Myth: Low-fat or nonfat means no calories.
Fact: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or nonfat foods have just as many calories as the full-fat version of the same food or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts Panel on a food package to find out how many calories are in a serving. Check the serving size too it may be less than you are used to eating.
Myth: Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.
Myth: Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up."
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not "bulk you up." Only intense strength training, combined with a certain genetic background, can build very large muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.
Myth: Nuts are fattening and you should not eat them if you want to lose weight.
Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.
Tip: Enjoy small portions of nuts, as they are calorie dense and you need to make sure not to over eat them.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat).
But, they also contain healthy essential nutrients like protein, iron, and zinc.
But, they also contain healthy essential nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.
Myth: Dairy products are fattening and unhealthy.
Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt products are fortified with vitamin D to help your body use calcium.
Tip: The Dietary Guidelines for Americans recommends consuming 3 cups per day of fatfree/low-fat milk or equivalent milk products. If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
- Calcium: calcium supplements, fortified fruit juice, soy-based beverage, or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
- Vitamin D: vitamin D supplements, fortified fruit juice, soy-based beverage, or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D
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What Makes People Overweight
People gain weight when the number of calories they eat is more than the number of calories their bodies use. Many factors can play a part in weight gain.
- Habits. Eating too many calories can become a habit. So can choosing activities like watching TV instead of being physically active; so over time, these habits can lead to weight gain.
- Genes. Overweight and obesity tend to run in families. Although families often share diet and physical activity habits that can play a role in obesity, their shared genes increase the chance that family members will be overweight.
- Illness. Some diseases can lead to weight gain or obesity. These include hypothyroidism, Cushing’s syndrome, and depression. Talk to your health care provider if you think you have a health problem that could be causing you to gain weight.
- Medicine. Some medicines can lead to weight gain. Ask your health care provider or pharmacist about the side effects of any medication you are taking.
- The world around you. You can find food and messages about food at home, at work, at shopping centers, on TV, and at family and social events. People may eat too much just because food is always there. On top of that, our modern world— remote controlled televisions, drive-in banks, and escalators— it easy to be physically inactive.
- Emotions. Many people eat when they are bored, sad, angry, or stressed, even when they are not hungry.
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Overweight
Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult’s weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults. But an easy way to determine if you are over-fat is to see how much body fat you have by pinching your skin fold. If you can pinch more than an inch of abdominal body fat, chances are you have too much body fat, and need to lose some. Also note that for people who are athletic with more muscle, especially people who lift weights (resistance training), the BMI will probably overestimate your level of fatness. It is best to get your body fat determined by a training individual for best results.
To get your approximate BMI, multiply your weight in pounds by 703, then divide the result by your height in inches, and divide that result by your height in inches a second time. A BMI from 18.5 up to 25 is considered in the healthy range, from 25 up to 30 is overweight, and 30 or higher is obese. Generally, the higher a person’s BMI, the greater the risk for health problems, according to the National Heart, Lung and Blood Institute (NHLBI). However, there are some exceptions.
For example, very muscular people, like body builders, may have a BMI greater than 25 or even 30, but this reflects increased muscle rather than fat. It is excess body fat that leads to the health problems such as type 2 diabetes, high blood pressure, and high cholesterol.
In addition to a high BMI, having excess abdominal body fat is a health risk. Men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems.
Healthy Weight: BMI from 18.5 up to 25 refers to healthy weight.
Overweight: BMI from 25 up to 30 refers to overweight.
Obese: BMI 30 or higher refers to obesity. Obese persons are also overweight.
To get your approximate BMI, multiply your weight in pounds by 703, then divide the result by your height in inches, and divide that result by your height in inches a second time. A BMI from 18.5 up to 25 is considered in the healthy range, from 25 up to 30 is overweight, and 30 or higher is obese. Generally, the higher a person’s BMI, the greater the risk for health problems, according to the National Heart, Lung and Blood Institute (NHLBI). However, there are some exceptions.
For example, very muscular people, like body builders, may have a BMI greater than 25 or even 30, but this reflects increased muscle rather than fat. It is excess body fat that leads to the health problems such as type 2 diabetes, high blood pressure, and high cholesterol.
In addition to a high BMI, having excess abdominal body fat is a health risk. Men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems.
Healthy Weight: BMI from 18.5 up to 25 refers to healthy weight.
Overweight: BMI from 25 up to 30 refers to overweight.
Obese: BMI 30 or higher refers to obesity. Obese persons are also overweight.
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Risks Of Being Overweight
While most people are inclined to lose weight to look and feel better, many people are instructed by their doctors to lose weight because they are at risk for developing a disease. Or may already have developed a disease and their doctor wants to stop the progression of the overweight related disease and perhaps even cure it. Extra weight can put you at higher risk for:
- type 2 diabetes (high blood sugar)
- high blood pressure
- heart disease and stroke
- some types of cancer
- sleep apnea (when breathing stops for short periods during sleep)
- osteoarthritis (wearing away of the joints)
- gallbladder disease
- irregular periods
- problems with pregnancy such as high blood pressure or increased risk for cesarean section (c-section)
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