Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

How To Lose Weight Quickly and Safely


"I eat like a bird, why do I gain weight?" When someone says that, I ask them "What kind or a bird a sparrow or a vulture"? Studies showed that there is a direct correlation between a person being inactive and weight gain. Experts say that it is inactivity, not excess eating that can add excess body fat.

Losing excess bodyweight is simple as soon as one follows certain systematic procedures. You cannot, however, invent your own rules or follow the advice of the uninformed.

For instance, I recently talked with a woman who was following a well-known franchised diet plan. Her "diet consultant" recommended that she should not exercise while dieting.

Proving this thinking is erroneous are many articles in Medical Journals. They state that if one simultaneously attempts weight loss without following a properly designed exercise program, some or the lost body weight is muscle tissue.

Muscle tissue is dynamic tissue and provides the ability to fulfill daily activities as sitting, standing, and walking. It is extremely important to preserve as much of it as possible. If you exercise while dieting, you will not lose valuable muscle tissue.

Weight Management

Three components to weight control are interdependent and mutually supportive. They are (1. Diet (2. Exercises, and (3. Behavioral change and (4. A support system. Most experts recommend an intake of 1200 to 1500 calories daily. That amount of calories will pro vide the body with enough energy to allow all bodily functions to happen. Typically, less calories are not considered healthy for the average person.

The exact mix of carbohydrates, fats, and proteins in this 1200-1500 calorie vary. Generally, a healthy diet should be high in carbohydrates intake, low in fat and protein. Check with your physician for recommendations. Your diet should also:

I. Satisfy all nutrients needs except most energy needs.
2. Be acceptable to meet individual tastes and way of life.
3. Minimize hunger and low energy.
4. Be readily available and socially acceptable.
5. Favor the establishment of a lasting pattern of eating.
6. Be conducive to improvement of complete health.

Exercise

The following guidelines offer a result producing fitness program for dieters. I. Frequency: Three to five days per week.

2. Intensity: 40 to 85% of your maximum heart rate, depending on your present physical condition. Calculate maximum heart rate by subtracting your age from the number 220.

3. Duration: Up to 30 minutes (or as recommended by you health care provider) at a moderate pace, which allows normal conversation while exercising. Check with your physician or health care practitioner for recommendations.

4. Type of activity: Any activity maintained for a time, using large muscle groups in Rhymtic motions. Example: jogging-running, walking-hiking, swimming, cycling (stationary or on-road), rowing machines, or any endurance-type game activities, such as cycling (stationary or on the road), or any other endurance type activities you prefer.

It will take about three months to reach a maximal improvement in fitness. Then, you must continue to exercise and practice weight management to prevent your body from reverting, slowly but surely, to its previous, out-or shape condition.

Behavioral Modification and a Support System

Behavior change is the most difficult to master and the most complex of the three components; space does not allow an in-depth discussion or it here. However, here are some guidelines that work.

1. Keep precise records daily.

2. Eat roods you enjoy but know when to stop.

3. Enlist the support or friends and relatives.

4. Weigh yourself no more than once a day -morning is best.

5. Don't be so serious about it that you become disheartened if you "blow it" occasionally.

6. Don't expect to lose more than three pounds or more per week. That is much fat. Next time, you are al a meat counter, ask the butcher for three pounds or fat. Seeing believes.

7. Expect about a seven to ten day interval time before your diet kicks in and your weigh begins to drop. Do not abandon hope so soon.

8. If possible, divide your total calorie intake for the day into many small instead or three large meals.

9. Be patient! You can do it.

10. Set realistic, long-term goals.

Remember staying fit is a way or life. It calls for above average discipline, motivation, and patience.

Everyone that makes the commitment to lose excess body fat and to become fit, agree on one thing: Once you achieve wellness, you will never want to be average again.

You can and should do it.

Go for it.

Joseph F Mullen
Author/Consultant/Fitness Coach
www.joemullen.org

Joseph Mullen is the author of numerous books, national magazine and newspaper articles, with appearances on numerous radio and television programs.

A former owner of fitness and physical therapy centers, he is a former staff member of Nautilus SportsMedical Industries and former Regional Director of Northern California for MedX West.

He is the President of Fitness Therapy Publishing. His latest book is: The Da Vinci Fitness Code which is available by contacting him at joemullen.org@mac.com


MORE RESOURCES:

People Magazine

Kevin Smith Celebrates His 85-Lb. Weight Loss with Throwback Photo - See the ...
People Magazine
His weight-loss journey started after an incident in March 2010, when the Clerks director was kicked off a Southwest Airlines flight from Oakland to Burbank, California after being told he was too large to fit in a single seat. A year later, Smith said ...
Kevin Smith Debuts 85-Pound Weight Loss! See His Skinny Body TransformationE! Online
Kevin Smith Shows Off His 85-Pound Weight Loss, Grown Up (And Gorgeous ...In Touch Weekly
Kevin Smith unveils 85 pound weight loss: Kicked off plane for being 'too fat'Examiner.com

all 5 news articles »


Fall River Herald News

Tiverton TOPS chapter celebrates 30 years of weight loss success
Fall River Herald News
TIVERTON — “The more we get together, together, together, the slimmer we'll be,” sang the members of the Tiverton chapter of the TOPS weight loss program to start their meeting. The acronym TOPS stands for Take Off Pounds Sensibly, and is a group ...



AgencySpy

Grey, 360i Move Away from Weight Loss for Lean Cuisine
AgencySpy
As part of a major brand overhaul including new packaging and entree options, Nestle brand Lean Cuisine has changed up its advertising with a move away from weight loss marketing with new broadcast and social campaigns.
Lean Cuisine tries to distance itself from the "D" wordConsumerAffairs

all 2 news articles »


Marshfield News-Herald

Do your homework before selecting a weight loss program
Marshfield News-Herald
Consumers are flooded with weight loss options that promise to help them lose weight and keep it off. But which programs actually work? Do any weight loss programs have scientific evidence to back up their claims? And most importantly, are there ...



Weight-Loss Surgery May Help Ease Incontinence
WebMD
Obesity is a key risk factor for urinary incontinence, a distressing condition that causes people to accidentally leak urine. Weight-loss surgery helps obese people shed unwanted pounds. In turn, that weight loss seems to help prevent a loss of bladder ...
Bariatric Surgery May Improve Urinary IntcontinenceEndocrinology Advisor

all 3 news articles »


Arkansas Online

Detox diets promise big weight loss, but they don't work
Arkansas Online
After months of gorging on French bread, brie, potato chips and more beer than I care to admit, my pants no longer fit. Even my spandex felt tight -- a testament to my willingness to consume anything and everything while studying abroad. That's when I ...

and more »


The Inquisitr

Melissa McCarthy Shines With New Movie, 'Spy,' And Dramatic Weight Loss
The Inquisitr
With new movies in the forefront, and a dramatic loss of weight, Melissa McCarthy is taking her place as the lead funny woman on the American screen. In her new movie, Spy, she shows she can shine, even within the confines of sentimental comedy, ...



Lighten Up contest: Wickliffe man noticing the changes after weight loss
News-Herald.com
With his recent weight loss, Steve D'Arcangelo is so unrecognizable, even a longtime friend wasn't sure if he was the same person. When the 47-year-old Wickliffe resident joined The News-Herald Lighten Up contest in January, that's what he was hoping for.



Yahoo Health

Secret to Long-Term Weight Loss Discovered
Yahoo Health
For many of us, trying to lose weight is like bouncing on a trampoline. The harder we push down, the higher our weight shoots back up. But new research says there's a clear answer to “yo-yo” dieting that can make substantial weight loss permanent.

and more »


Mirror.co.uk

Chris Brown shows off dramatic weight loss with topless before and after pictures
Mirror.co.uk
But judging by the pictures he just posted on Instagram, the singer has shed more than a few pounds over the last year. Showing off his torso along with his huge tattoo collection, the 2014 picture sees him sporting a pair of swimming trunks as he ...
Chris Brown shows off dramatic weight loss in new Instagram postOK! Magazine

all 3 news articles »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.