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

The Diet Demons


As the dieting phenomenon grows, with a new "diet guru" announcing "THE SOLUTION" almost weekly, so do the waste lines of America expand. Obesity is now a strong and gaining second to cigarettes as a preventable cause of death or disease. The term diet seems to have taken on a whole new meaning, moving from panacea, and becoming more and more a pariah.

What I'm going to do is reiterate some nutritional basics to try to demystify, some of the confusion out there.

There are two approaches to weight management. The first is the "magic theory" which is very enticing because it requires absolutely no responsibility. You simply follow the system and the system tells you what to do. There's no thinking involved (you just put up with it). If you're not successful, it's your fault because you're not a good "dieter?" This magic

Theory incorporates such tricks as restricted calories, diets, elimination of food groups, pills, hypnosis, prepackaged meals, creams and even massage. This magic theory has left millions in despair and hopelessness in their never ending quest to be thin.

The second approach is the Fitness Approach.

There is a quiet methodical fitness industry educating millions (without all the advertising dollars) to achieve long term lifestyle changes and achieving weight management for life. Long-term weight management must include productive exercise, proper nutrition and positive motivation. From a basic physiologic standpoint I will explain the interrelationship and delicate balance between food and exercise.

First we need to understand body composition (the % of body fat vs. lean mass) in relation to your body weight. Here are some general guidelines and ranges for body fat. For women, the range up to age 30 is 14 to 21%, from 30 to 50 it is 15 to 23% and from 50 up it is 16 to 25%. Again, it is desirable to be below the upper limit, and a woman near the lower limit would be lean. For men up to about age 30, 9 to 15 % is a good range. From age 30 to 50, 11 to 17% is a good range and from age 50 and up, 12 to 19%. A person should try to stay below the upper limits given and a person at the lower limit would be described as lean.

Extra fat in the abdomen is linked to high blood pressure, diabetes, early heart disease, and certain types of cancer. Smoking and too much alcohol increase abdominal fat and the risk for diseases related to obesity. That is why I prioritize the abdominal measurement. (Ask me anytime, I have my fat calipers at hand at all times.)

The healthiest and most effective way to decrease body fat is through a slight negative energy balance where caloric expenditure slightly exceeds caloric intake. In order to determine what your caloric intake should be we need to find what your Basal Metabolic Rate is. BMR is the minimum amount of calories required for vital body functions during relaxed, reclined and waking states. There are a few different calculations for this (complicated and long winded) or you can go to my web sites nutrition page http://www.vitalsignsfitness.com/nutrition.html

where the calculations will be done for you.. After you determine your BMR, you must factor in your activity level. Basically you burn 100 -300 calories for every hour of exercise (depending on intesity).

The more lean muscle tissue you have the higher your BMR, which could be up to a 15% faster. Restrictive, low calorie dieting can cause your BMR to drop by as much as 20%. People living in tropical or very cold environments generally have BMR's 5-20% higher than those living in more temperate climates. Athletes have higher BMRs than most.

When caloric intake goes below BMR, as in commercial weight loss programs, the body will 1) Store even more body fat to fend of the perceived threat of starvation. 2) Slow down metabolism to reduce energy requirements. 3) Burn muscle to reduce energy requirements. 4) Perceive starvation and create a slower survival metabolism.

The Nutritional Insight calculator at http://www.vitalsignsfitness.com/nutrition.html will calculate for you, what your BMR caloric needs are then also add on your activities so you know exactly what your caloric needs for each day are. Plus if you want to make any changes in your body composition it will tell you exactly how many calories to eat and give you a break down of a balanced diet including optimal daily intake of protein, fats, and carbohydrate.

As a daily resource you can go to www.fitday.com (when you log in with basic information they never bother you with emails.) From there you can enter the foods you eat and with each food you enter the site will give you a break down of carbs, fats, and proteins plus nutrients and caloric count. It will also give you a more detailed break down of your activities. The more you use this site the better you will understand food how it breaks down and how it supplies your daily required nutrients.

Nutritional insight will help you balance protein, fats, and carbohydrates for each meal based on your current body weight, exercise habits, and desired body weight goals. Realistically we're all just trying to stay trim and healthy which means a balanced diet, small meals, not letting yourself get too hungry or too full. The more we learn and understand about the interrelationship between food, exercise the more empowered and capable of rational decision making we will be for our permanently successful health and fitness lifestyle and ongoing weight management.

This article is part 1 of an ongoing educational series on your fitness lifestyle plan. Deborah Caruana www.vitalsignsfitness.com or email deb@vitalsignsfitness.com with questions.

Deborah Caruana RN, AAHRFP, NASM, ACE.www.vitalsignsfitness.comemail deb@vitalsignsfitness.comcall 212-677-3185Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: www.Vitalsignsfitness.com

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE.http://www.vitalsignsfitness.comemail deb@vitalsignsfitness.comcall 212-677-3185Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: http://www.Vitalsignsfitness.com


MORE RESOURCES:

The Inquisitr

New Year's Resolution Weight Loss: Review, Reboot, And Get Back On Track
The Inquisitr
Unfortunately, the reality of weight loss isn't as simple as people hope in the optimistic, possibly champagne-induced haze of a new year. According to Forbes Magazine, only 8 percent of people who set new year goals complete them by year end. As the ...



Fox News

Unpleasantly plump? Try these 11 natural weight-loss tips
Fox News
Grab your tape measure: If your waist size is greater than 35 inches (40 for men) you're at a higher risk for heart disease and type 2 diabetes. (To get the right number, measure around your belly button just above your hip bones.) Though “pleasantly ...
The Doctor Is In: Obesity and Weight LossKIII TV3
Doctors Told To Watch Your WeightSouth Asia Mail

all 4 news articles »


My Super Bowl Victory in Weight Loss
Huffington Post
Exactly 2 months ago today, Dr Derek Weiss of Bluegrass Bariatric in Lexington performed gastric sleeve weight loss surgery on me at Georgetown Community Hospital. This is part of my business plan upcoming book (released in August) called Project 199, ...



11 Solutions for Your Weight Loss Challenges
Huffington Post
I rounded up the obstacles to weight loss I hear about most often and share my solutions for each below. But let me start with this: You are not fighting this weight loss battle alone. Lots of people share similar struggles, and I am here for you! Here ...



6abc.com

Weight Loss Program Email Sparks Outrage At Local College
CBS Local
BRYN MAWR, Pa., (CBS) — Targeted for their weight. Students at Bryn Mawr College were asked to enroll in a weight loss program based on their body mass index. The health center used its records to identify students with higher BMIs and in an email ...
Bryn Mawr College weight loss e-mail sparking controversy6abc.com
Bryn Mawr Health Center Helpfully Emails Students Weight Loss TipsJezebel
American university apologises for targeting obese students with weight-loss ...The Independent
Main Line -WILX-TV -Bustle
all 102 news articles »


Doctor Studies Link Between Reading and Weight Loss
TWC News
All month long, Time Warner Cable News is devoting special coverage to the issue of keeping kids fit with our Fit Kids February initiative. Today, we're re-examining a 2008 study from Duke that found a link between children reading and fighting obesity.

and more »


/Bariatric Support Group: The Truth About Weight Loss Plateaus | February 17 ...
Sioux City Journal
Meet with others who have had weight loss surgery or who are researching surgical options. These meetings are educational and supportive. Come share your experience with others in a fun and exciting environment. It is an excellent opportunity to learn ...



Dr. Oz Total 10 Rapid Weight Loss Plan Quick Guide
eMaxHealth
Are you curious about the Dr. Oz Total 10 Rapid Weight Loss Plan diet, but just don't have the time to sit through the videos to figure out if this is the right diet for you? Well here is a quick guide on his diet plan that will help you determine if ...

and more »


EXIT STRATEGY: Weightloss Springs Eternal
Aurora Sentinel
Not all of us, I guess. But you can put money on the fact that the bulk of us with excess bulk are confident that one day, usually starting tomorrow, we will finally shun glazed cashews and apple fritters and be down to swimming-suit weight by the next ...



Life & Style Weekly

Melissa McCarthy Continues to Show Off Her Weight Loss — See the Latest Pic!
Life & Style Weekly
Along with completing the 100th episode of her CBS sitcom 'Mike & Molly,' the 'Bridesmaids' actress continues to show off her impressive weight loss. Melissa, 44, and co-star, Billy Gardell, 45, celebrated their show's milestone at the Cicada ...

and more »

Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.