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:

Examiner.com

Extreme Weight Loss on ABC Georgeanna Johnson [Recap/Review]
Guardian Liberty Voice
Tonight, on Extreme Weight Loss on ABC, we get to meet Georgeanna Johnson, the wife of Church on the Move assistant pastor Scott Johnson. At her initial weigh-in, she weighs 315 pounds. After she became the mother of two daughters, this former ...
Georgeanna Johnson, 'Extreme Weight Loss': 5 Fast Facts You Need to KnowHeavy.com
TVType: Owasso woman scores perfect 10 on ABC's 'Extreme Weight Loss'Tulsa World
Extreme Weight Loss recap: Gymnastics superstars help Georgeanna lose 165 ...Examiner.com
Bowling Green Daily News -The Epoch Times -International GYMNAST Magazine Online
all 13 news articles »


Health.com

Can Weight Loss Surgery Ease Urinary Incontinence?
WebMD
The study found that nearly half of women in a weight-loss surgery program reported having incontinence prior to the procedure. After surgery, most of those women said their urinary symptoms either improved or disappeared, said study researcher Dr ...
The Weird Link Between Weight Loss and IncontinenceHealth.com

all 9 news articles »


A Weight-Loss Retreat That Actually Works (And Is Fun): Mountain Trek In ...
Forbes
The first surprise at Mountain Trek was dinner the first night: cedar-planked salmon, sautéed leeks and fiddlehead ferns, and romaine salad with tomatoes and blueberries. It was delicious and unexpectedly copious, the kind of meal I'd cook for myself ...



Duke-National University of Singapore study compares weight-loss programs
Durham Herald Sun
For the study, researchers first did a literature review to identify high-quality clinical trials of commercially available diet/lifestyle plans and medications with proven weight loss at one year or more. The researchers found three diet or lifestyle ...
Duke study: Weight Watchers reduces most bulge for your buckTriangle Business Journal (blog)
Weight Watchers Tops in Efficacy Vs. CostMedPage Today
Which Diet Gives the Best Bang for Your Buck?KMBZ

all 7 news articles »


Willowbrook's Orangetheory Fitness announces winners of weight-loss challenge
The Doings Hinsdale
Orangetheory Fitness, the energizing group personal training, interval fitness concept, motivated members of its Willowbrook studio to lose 350 pounds during its inaugural Six-Week Weight Loss Challenge. The male and female participants with the ...

and more »


Long-term weight loss decreases diabetes risk
Clinical Advisor
To examine measures of weight loss in relations to incident diabetes and cardiometabolic risk factors, Linda M. Delahanty, RD, of Massachusetts General Hospital in Boston, and colleagues collected data for 1,000 participants in the Diabetes Prevention ...



ABC News

In Placing This Weight-Loss Bet, You Lose to Win
ABC News
Maher sent $385 each month to HealthyWage, a company that allows users to place bets on its website and phone app that they meet weight loss goals in exchange for cash prizes. If she achieved her goal, Maher would win $5,000, plus get all her money ...



Weight loss summer camp changing lives of children
KTRK-TV
Kids all across the country are spending the summer at camp. Wellspring Texas, the first and only summer fitness and weight loss camp in the state, attracts kids from all over the world to its San Marcos location. Eleven-year-old Ola Alfred is spending ...



Towanda Daily Review

Weight loss a world away - or rather an ocean away
Towanda Daily Review
Only twice in my life have I been fortunate to experience happiness so profound that it caused me to both laugh and cry at the same time. Such happiness is unforgettable. I remember precisely what caused it, both times, but it's one particular instance ...



Many obese US kids think they're thinner than they are
KLJB
Weight-loss surgery appears to have an additional side benefit -- it may improve urinary incontinence symptoms in women, according to a new study. Weight-loss surgery appears to have an additional side benefit -- it may improve urinary incontinence ...

and more »

Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.