John Phillip: My Optimal Health Resource
|
John
Phillip is a Diet, Health and Nutrition Researcher and Author of
the popular My Optimal Health Resource Blog. |
John Phillip is a Diet, Health and Nutrition Researcher/Writer with a passion for Health Modification and Healthy Weight Loss through proper diet, nutritional lifestyle and specially targeted supplementation. His passion is to research and write about the cutting edge medical technology which will affect our lives through sound life extension principles. John is the author of the popular My Optimal Health Resource Blog. Stay informed about the latest health news and how it affects your wellbeing and lifestyle. |
This book was written as an aid to the millions of people who are struggling with weight loss, and despite their best efforts have been unable to achieve or maintain their healthy weight goal. The science of weight loss is complicated and requires more than a low calorie diet and exercise. The only true way to weight loss success is to establish a new lifestyle and mindset which becomes the fabric of your new self. This book reveals the important steps which need to be completed to reach your ultimate goal and enhanced quality of life.
A Life Improvement Ebook by
John Phillip
M
© 2010 All Rights Reserved
Table of contents
Weight Reduction Principles for Life
E
Weight
Loss is more than simply eating less and exercising more. It
requires a total lifestyle change and committment for life.
Cut
Calories By 25%
P
eople routinely set out to lose weight by following a poorly
organized diet. They fail to understand that weight loss requires
proper planning and organization, with calories and nutrients being
calculated with every meal. Many overweight people have tried
countless diets and are unable to maintain their initial weight loss.
Initially the diet works well as the first pounds come off, but
eventually metabolism slows and our innate survival mode causes
weight loss to plateau. Once this happens, most dieters become
disappointed and put the pounds back, plus a few just in case they
should try again. Less than 5% of people following a traditional diet
are able to maintain a normal weight range for more than 5 years, as
our body defends our desire to attain a healthy weight.
Weight
loss can be achieved by strict adherence to a well laid out regimen
which reduces total calorie intake by 25%. This may seem drastic at
first, but after two weeks the body will adjust to the reduced
caloric load and overall metabolism will become more efficient,
making the new dietary lifestyle a pleasant experience. It is
important to ensure that the minimum requirements are met for all
vitamins and minerals. This is accomplished by using dietary software
which is available on the internet at no cost.
It’s
essential to record every food item eaten in the program, and
initially all food must be counted or weighed. There will be no room
for unhealthy processed foods which are laden with sugar, salt,
trans-fats and excessive carbohydrates. The calorie restricted diet
will focus on raw and steamed vegetables, nuts, seeds, lean protein
and limited fruits and monounsaturated fats. The health benefits of
this new lifestyle can be seen almost immediately in reduced weight,
lowered blood pressure and normalization of blood sugar.
Interval
Training Exercises Fuel Weight Loss
E
Interval
Training Exercise provides a total body workout to fuel your fat
burning metabolism all day long.
Our genes have been programmed based on many thousands of years of evolution. Our early ancestors did not evolve in a world of aerobic exercise, but instead used short bursts of intense physical motion which was required in the hunt for food or to evade an enemy. It turns out that we gain the most benefit from exercise which is short in duration, intense and repeated to work many different body parts. Develop a fitness program which highlights all major muscle groups alternatively and lasts 30 to 60 seconds each. The total workout session should last 10 to 20 minutes. Research has shown that this type of short burst, intense pattern has the same fat burning effect as an hour of aerobic training, and most importantly provides muscle conditioning and sustained fat burn to compliment calorie restricted weight loss.
Obesity is a problem that will plague our culture for the foreseeable future. The skyrocketing trend among children will guarantee the problem will persist for generations. We have the tools to correct the problem, starting with caloric control through dietary modification. Reduce calories by 25% by adopting a healthy eating regime and monitor all food eaten. Develop a fitness routine which uses short burst, high intensity intervals, and utilize targeted supplementation as a compliment to achieve your weight loss goal.
Lose Weight and Keep it Off
M
Diet
and Exercise Fuel Weight Loss
Tea
Steps Up Metabolism Naturally Chapter
2
Permanent weight loss is achieved by
controlling
calories
and increasing physical
activity.
While these steps are proven to work, only a very small percentage of
dieters are able to keep the weight off for good. Those who have
tried to lose weight and failed can benefit from a multi-step
approach which targets the root cause of stubborn fat
deposits.
Don’t
Drink Your Calories
Sugared
drinks are a significant source of empty calories, and many people
don’t even realize that as much as 25% of their total calories each
day come in liquid form. Diet sodas are not the answer either, as
research
indicates that artificial sweeteners can alter our metabolism,
halting weight loss. The best choice is to drink plenty of water
(filtered if from a municipal system) or tea. D
No
Diet Pills: Use Natural Supplements
Diet
pills marketers have created a multi-billion dollar industry which
rarely produces weight loss results, and can jeopardize your health.
These products work by artificially increasing heart rate and
metabolism. This can result in a small temporary weight loss which is
quickly regained after stopping the program. DHA Omega 3 fats from
fish oil have been shown to reduce levels of inflammation
in fat cells, meaning digested fat is burned instead of being stored.
CLA is another addition to your weight loss arsenal, as it is proven
to convert stored fat into lean muscle mass.
Eat Only When Hungry
This
may sound like common sense, but we eat huge quantities of food out
of boredom and not hunger. Eat 3 to 5 small meals per day, being
certain to monitor portion and total calories. You should not become
hungry between meals. Frequently we mistake thirst for hunger. When
you think you’re receiving a hunger signal outside of meal time,
drink an 8 ounce glass of water or tea and wait 10 minutes. More
often than not, the hunger sensation was a misinterpreted demand for
fluids. Feed your thirst and the sensation will disappear.
There’s
no substitute for calorie restriction and regular exercise when
trying to lose weight, and any suggestion that a fad diet or pill
will cause permanent weight loss is not in your best interest.
Compliment your weight loss efforts with the addition of these
important steps which will help you to shed those pounds for good.
You’ll keep the weight off for good as you improve your overall
health and quality of life.
W
Chapter
3
A Break
Your Weight Loss Plateau
Most people
trying to lose weight understand that a healthy diet and exercise are
essential to drop pounds, but despite their best efforts, sustainable
weight loss is beyond reach. It’s important to understand the
reasons which prevent weight loss, as well as the steps which should
be followed to help trigger the body’s metabolism into fat
burning
action.
Underestimating
Calories
In
a study by the USDA, 80% of participants underestimated
the number of calories consumed in a day by 700. The most common
miscalculation is in serving size, especially when judging the
highest calories items such as desserts, breads and pasta. Always use
a dietary scale to weigh food items and keep track of everything you
eat using a dietary log.
B
Chapter
3
F Healthy
Fats Help Fuel Weight Loss
Eat
Protein for Breakfast Everyday
Many
people trying to lose weight will cut breakfast, thinking they’ll
be better off without the calories. Nothing could be farther from the
truth. Studies show that when breakfast
is skipped, people will make up the calorie deficit plus an
additional 25% in meals later in the day. Additionally, there is a
much greater tendency to snack between meals. Eat breakfast every
day, and be sure to include a healthy protein source, as this will
initiate your fat burning metabolism which remains fueled through the
day.
Cut
the Carbs
The
primary source of excess calories in the typical diet is from refined
carbohydrates. Begin by substituting that order of fries for a double
serving of vegetables. You’ll get half the calories, twice the
nutrition and will feel more satisfied. Most people consume less than
half the servings of vegetables and are nutritionally deficient. The
body has an amazing ability to gauge the vitamins and minerals we
eat, and will alter our metabolism toward fat storage when we’re
deficient. Continue to cut servings of breads, fries and sweets in
favor of raw leafy vegetables to drop pounds quickly.
Eat
Enough, But Not Late at Night
When
people begin a weight loss plan, they sometimes reduce calories very
quickly and to insufficient levels so the body thinks it’s
starving. The body holds onto precious fat reserves by slowing down
our metabolism, making it impossible to lose weight. Men and women
should eat a well balanced, healthy diet of 1500 and 1200 calories
per day respectively to avoid the starvation mode plateau. Also, be
certain to avoid eating anything within 3 hours of going to bed, to
ensure full digestion and a good night’s sleep.
Make
it a Lifestyle!
The
only way you will achieve sustained weight loss is to view your new
eating and fitness program as a permanent lifestyle change. The top
mistake made by 95% of dieters is that they’re making short term
modifications to reach a number on the scale, and then will revert
back once they hit their goal. This guarantees the weight will
return, plus a few pounds for survival insurance. Set in your mind
this is how you need to live your life for the rest of your life, and
enjoy the happy and healthy benefits of permanent weight loss.
Chapter
3
W
Chapter
4
Millions
of Americans are looking for a weight loss plan which is easy to
follow and will deliver results. The problem with most traditional
weight loss diets is that they eliminate certain important food
groups or require drastic lifestyle changes which can’t be
maintained long term. The only weight loss plan which can work allows
for flexibility in food choices and is structured for a slow
transition to a new dietary lifestyle.
Healthy weight loss
occurs when calories consumed exceeds the energy burned through basic
body metabolism and physical activity. The important thing to
understand is that the type of food we eat and more importantly, when
we eat that food has a profound effect on whether the body stores fat
for future needs or burns fat for energy. For those who have tried
the typical diet programs and failed, the following 5 steps will
provide the necessary guidelines to achieve permanent weight
loss.
Step
1: Stop Eating After 7 PM
O Restrict
Eating After Dinner for Maximum Fat Burn
Try
to fast for at least 12 hours each day, as the body will dip further
into fat reserves for a longer period of time, and will also carry
out other essential cellular maintenance functions which will slow
down when food is being digested. This is not recommended for
diabetics who may require small meals throughout the day.
Step
2: Eat 3 Meals: No Snacking
It’s
important to eat a breakfast, lunch and dinner meal each day. The
critical point is to allow sufficient time between meals with no
snacking. The body closely regulates blood sugar and insulin, and
eating between meals sends this delicate mechanism awry resulting in
excess fat storage. The body needs three evenly spaced, moderately
sized meals to fuel our energy needs, and also needs several hours
after eating to process the food and return blood sugar and insulin
to pre-meal levels. This will encourage fat to be used for fuel
instead of being stored.
Step
3: Moderate Meal Size
Eat
slowly and closely monitor the amount of calories at each meal. The
body is very sensitive to caloric intake, and excessive eating at any
given meal causes an overload of sugar and fat to flood the
bloodstream with detrimental health implications. Women should target
400 to 600 calories each meal, and men should be in the 500 to 600
calorie range.
Spread the meal out over at least 20 minutes to
allow your body to send the full signal indicating you’re satisfied
with the portion consumed. Once the body becomes conditioned to a
smaller meal size, overeating will feel unpleasant and natural weight
loss will be the result.
Chapter
4
S
Chapter
4
P Eat
Protein with Breakfast for Fat Burn Effect
Step
5: Reduce High Calorie Carbohydrates
Refined
and processed carbohydrates cause an immediate release of sugar into
the blood as they begin to break down in the mouth. This starts a
vicious cycle causing insulin resistance and ultimately conversion of
sugar into stored fat. Carbohydrates from vegetable sources have the
opposite effect as they are bound to fiber and break down very
slowly. We have evolved to eat a varied diet including lots of
vegetables, lean protein sources and healthy fats. The excessive
amounts of breads, pastas and sweets consumed by most people causes a
sugar overload which leads directly to excess fat storage.
Permanent
weight loss is an attainable goal, even for those who have tried and
failed repeatedly. A key weight loss strategy is in the proper timing
of meals with fasting, as well as intelligent macronutrient
combinations. By following this 5 step plan, your healthy weight loss
goal is well within reach.
Health Benefits of
Exercise: Chapter
5
Reducing
Disease Risk
Chapter
5
Exercise
is necessary to remain healthy, as it ties together a lifestyle of
proper diet, stress management and social interaction. Our need for
regular exercise is encoded into our genes, as our earliest ancestors
required short bursts of energy to hunt for food or evade
predators.
At the most basic level, our metabolic function and
ability to fight off disease is dependent on the food we eat and the
amount and type of exercise we provide for our wellbeing. Exercise
provides the added
benefits
of improving mood, boosting energy levels and providing for better
sleep. Regular exercise is part of the formula necessary to remain
healthy.
Exercise
Regularly: Improve Cholesterol and Triglycerides
G Exercise
Lowers Risk from Many Diseases Chapter
5
Research
is also showing that in addition to traditional aerobic exercise,
strength training can have a major impact on cholesterol levels.
Short burst resistance training which q
Exercise
is Good for the Heart
R Exercise
Lowers Blood Pressure
Exercise strengthens the heart muscle and allows
the veins and arteries to regain a natural elasticity, resulting in
lowered blood pressure. Since the heart does not have to beat as hard
or as frequently, the small cracks which begin to form on the inner
lining of the arteries from excessive pressure can begin to heal.
Combine regular physical activity with a healthy diet of leafy green
vegetables, seeds, nuts, lean proteins and monounsaturated fats, and
the result will be a reversal in coronary plaque and heart attack
risk.
E
Chapter
5
T Exercise
Improves Mood
Regular exercise provides
many benefits to our health. The risk of chronic illness from heart
disease, diabetes, stroke and cancer is reduced, along with a lowered
incidence of depression and improved mood. A good fitness regime can
be started at any point, and should always be combined with a healthy
diet for maximum benefit. The end result will be a happier and
healthier disease-free life.
T
Chapter
6
L Balance
Healthy Diet with Cardio Exercise to Burn Fat
While
limiting the type and quantity of calories consumed is essential to
any weight loss program, the type and duration of exercise performed
on a regular basis provides the fuel to burn fat and improve the
critical biomarkers of health. Resistance training and aerobic
conditioning are the two key forms of exercise, and both should be
combined as part of a routine to improve overall health. To fuel
quick weight loss, the following cardio exercises are proven to
deliver results.
Running
and Jogging
There
is no better form of exercise to burn fat than running and jogging.
There’s no special equipment required and local roads provide the
perfect training environment. Add in hilly terrain or increase speed
to have a major impact on fat metabolism. Running can burn 600 to
1000 calories per hour, but may not be for everyone due to the risk
of knee injury.
B
Chapter
6
Bicycling
is an excellent choice to drop extra pounds, and provides a low
impact lower body workout. Depending on the course, biking can burn
500 to 1000 calories in an hour and it requires minimal training.
Cycling is a fun form of exercise, and risk of injury can be
minimized by wearing a helmet and choosing a route with minimal
traffic.
Swimming
Swimming
is a low impact cross-training aerobic exercise which works all major
muscle groups. Working against the resistance of the water helps to
build endurance which increases metabolism for many hours after the
exercise is finished. Swimming for 30 minutes will burn up to 400
calories, has a low risk of injury and is just plain fun.
Step
Aerobics
S Step
Aerobics is a Top Fat Burner
W
Chapter
6
W Walk
for 30 Minutes 5 days a Week
Fuel your
weight loss regimen by combining a reduced calorie diet with an
aerobic conditioning exercise program. For best results, find a
family member or friend who can provide the necessary motivation
you’ll need to make this a permanent lifestyle change. Exercise is
the essential key to a slimmer you, and a healthier life.
W
Chapter
7
T
Combine
Diet and Exercise for Maximum Weight Loss Benefits
A
side
from a well balanced calorie restricted diet,
several different forms of exercise have been shown to deliver
powerful weight loss results. The first step is to center your diet
around plenty of nutrient rich raw greens and vegetables, and feel
comfortable with your new modified dietary lifestyle. After two
weeks, you won’t miss the refined carbohydrates, sweets and fried
foods. Next, take your health to a new level by adding regular
exercise
to your routine. Combine resistance and cardio exercises from the
following categories on alternating days for fun, motivation and
maximum weight loss.
Resistance
Training Builds Muscle and Burns Fat
Resistance
training consists of exercises which use either weight machines or
free weights. Research has shown that as little as 20 minutes per day
of multi-rep routines which work all major muscle groups has the same
weight loss and health benefits
as 45 minutes of cardio type activity.
F
Chapter
7
F Resistance
Training Fuels Sustained Calorie Burn
Resistance
Bands: Accommodating Resistance
Resistance
bands are another popular form of training which uses elastic bands
to flex and build muscle. This type off exercise is ideal as it can
be performed anywhere, and provides effective spot toning to all body
parts. There are a variety of expensive machines on the market, but
the best results are achieved using low cost bands which are
available in levels from 5 up to 300 pounds of resistance.
Weight
Machines: Variable Resistance
Exercise
machines are usually high end devices which are found at the gym.
Examples are rowing equipment and pulley weight systems. The
resistance level changes continually during the exercise motion,
building muscle as the rep intensifies. This type of training
specifically targets muscle growth, and would be less appropriate for
those looking to lose weight.
M
Chapter
7
C Cardio
Benefits Heart Health and Weight Loss
Walking,
Jogging and Running
Walking
and jogging is by far the most common form of cardio exercise. For
the average person, walking burns about 100 calories per mile, so it
must be done consistently and at a brisk pace to fuel weight loss.
Most people should avoid jogging and running due to the risk of knee
injury and the potential for overexertion.
Aerobics
Step
aerobics has become the most popular type of aerobic activity, as it
requires minimal investment and can burn up to 800 calories
per hour. Find a structured fitness class which provides motivation,
high powered dance music and new friends.
Cycling
C
ycling is another fun exercise which can burn 500 to 1000
calories per hour. Take to the streets on a bicycle, or use a
stationary cycle.
T
he weight loss benefits of a solid exercise program are
indisputable. Once you’ve mastered your new dietary lifestyle,
begin a fitness routine and choose a variety of different exercises
from the resistance training and cardio offerings. Alternate
different exercises on different days to keep it fun and be sure to
condition all the major muscle groups. While neither diet or exercise
alone will lead to permanent, healthy weight loss, combining both is
a recipe for your weight loss success.
Chapter
7
B
Chapter
8
Americans
continue to lose the weight loss battle which is placing an ever
increasing burden on personal health and our failing health care
system. Many people have a strong desire to lose weight but are
unable to make the dietary changes which will positively impact their
well being and lifespan.
Medical researchers agree that the
best way to achieve permanent weight loss is through calorie
restriction and physical activity. Many people will turn to diet
pills which work by artificially stimulating the body’s metabolism
in an effort to trim weight. Quick weight loss pills are not only
dangerous, as they can lead to increased risk of heart disease and
diabetes, but ultimately they fail to deliver the promised weight
loss goal. In addition to diet and exercise, there are two types of
natural supplements which can compliment your healthy lifestyle and
deliver weight loss results: carb blockers and metabolism
boosters.
Carb
Blockers Aid Weight Loss
R Block
the Effects of Carbohydrates to Lose Weight Chapter
8
Carbohydrate inhibitors
work by blocking enzymes which are necessary to break down sugars
during digestion. The sugar molecules remain intact and are less
likely to remain in the blood and convert to fat. The two most common
natural supplements are l-arabinose and chromium. Both have
demonstrated the ability to reduce blood sugar levels by blocking
sugar enzyme activity and by pushing glucose out o
Another
type of natural supplement assists in weight loss due to its effect
on blocking the breakdown of starches in the stomach. Since starch is
not fully broken down during digestion, calories are not completely
extracted from those foods and are less likely to lead to weight
gain. White bean extract and irvingia are the best known starch
blockers which have powerful anti-diabetic and anti-obesity
effects.
Boost
Metabolism forDay-Long Fat Burn Effect
I Green
Tea Boosts Metabolism All Day Long
Research indicates that
green tea can increase calories burned at rest by 4%.
At first this may not seem like a significant amount, but studies
confirm that this translates into a 40% increase in thermogenesis,
which is a measure of the body’s own energy requirements. Further,
green tea extract has been found to boost metabolism by increasing
the fat burning capacity of the cells and doesn’t raise blood
pressure.
Many people turn to dangerous fad diets and pills in
an effort to lose weight. These drastic measures not only lead to
increased risks from medical complications, but rarely lead to
permanent weight loss. By combining proper diet, exercise and stress
management with targeted carb blocker and metabolism boosting
supplements, the reality of healthy weight loss is now within the
reach of many who need to drop pounds without potential side effects.
Chapter
8
N
Chapter
9
R Nutrients
Compliment Diet and Exercise for Weight Loss
It’s important to understand that
nutrients can assist with healthy weight loss, but are not a
substitute for a well balanced, reduced calorie diet and regular
exercise. Nutrients such as Resveratrol and Vitamin D work at the
cellular level to burn fat by increasing metabolism, preventing new
fat cells from forming and reducing body inflammation.
Drink
Red Wine, Eat Grapes and Lose Weight
R Resveratrol
Reduces Fat Cell Formation Chapter
9
T
The
Sunshine Vitamin is Essential for Weight Loss
V Vitamin
D Boosts Metabolism to Assist Weight Loss
Vitamin D is actually a hormone which is
required by every cell in the body, and scientists believe it holds
the key to how our cells replicate. 80% of adults are Vitamin D
deficient when tested, which may hold a significant key to our
skyrocketing obesity problem. Now we know that it exerts a strong
effect on how fat is stored and released. Reduce the risk of serious
illness and drive weight loss by having your blood tested
and supplement with 4000 to 6000 IU of Vitamin D daily.
H
ealthy weight loss is difficult for 95% of those who have
tried in vain, but failed. Eating a well-balanced, reduced calorie
diet and physical activity are prerequisites to lose weight, yet many
people need something more. New science is providing an answer.
Resveratrol and Vitamin D may be the trigger to stimulate metabolism
and reduce inflammation naturally, leading to permanent weight loss
and a new lease on life.
Chapter
9
B
Chapter
10
Many
Americans are waging a personal war against obesity which continues
as a leading threat to the overall health and well being of millions.
Obesity contributes to a twofold increase in the risk of heart
attack, diabetes and certain cancers by increasing inflammation in
the body.
Due largely to an exceedingly high sugar and refined
carbohydrate diet, many people store fat in the belly. This is known
as visceral fat which releases chemical messengers throughout the
body when in excess. In an attempt to gain control, the body fights
back by mounting an inflammatory response, increasing disease risk as
a consequence.
The best way to lose
weight
is through a calorie-reduced, healthful diet, stress management and
adequate physical activity. Fortunately there are a number of foods
which help by increasing metabolism and stimulating the release of
stored fat. These are essential ingredients for weight loss by
targeting belly fat.
Eat
Green to Lose Weight Naturally
T Eat
Leafy Green Vegetables and Drop Weight Fast Chapter
10
Choose
Lean Meats and Unprocessed Fats
L Choose
Lean Meats and Unprocessed Fats to Boost Metabolism
Raw,
unprocessed fats
are necessary for proper absorption of nutrients and actually can aid
in the weight loss process. Fats from avocado, coconut, walnut and
extra virgin olive oil slow the digestive process, as well as the
rapid release of sugar from carbohydrates. You’ll naturally stop
eating sooner and receive maximum benefit from the vitamins and
minerals in your food. As fats are high in calories, be careful to
keep total calories to less than 15%, and achieve the maximum weight
loss boost.
G
Chapter
10
N Nuts
are Nature's 'Perfect Food' Source
Poor food choices are the
main reason so many people are overweight and obese. Making the
correct food selections and combined with a regular exercise program,
many people can achieve permanent weight loss. This requires a
stringent change to diet and lifestyle. Eat unlimited quantities of
raw vegetables and limit certain fruits and all sweets and refined
carbohydrates. Incorporate lean protein and unprocessed fats and nuts
to create a well balanced and healthy diet which will lead to natural
and sustainable weight loss for life.
W
Chapter
11
T Break
Your Weight Loss Plateau Chapter
11
Many
people have the desire to lose weight and have put forth the effort
countless times. The end result is typically a failure as permanent
weight loss requires a major shift in lifestyle which is difficult
for most. Some people fall for fad diet pills which promise massive
weight loss in a short period of time without the need for calorie
restriction or exercise. This is not the way to lose weight and can
even endanger your health.
The only proven method to achieve
permanent
weight loss
is eating a reduced calorie diet highlighted by plenty of vegetables
and a regular exercise routine. Sometimes our metabolism stalls and
we hit a diet plateau. Reducing calories or increasing exercise
doesn’t make the scale move. This is a survival mechanism we have
evolved over the millennia which likely served our ancestors well,
but today simply compounds the problem. There are some ‘tricks’
which savvy dieters use to help overcome the inevitable weight
plateau and achieve their target goal.
Eat
Slowly and Enjoy Your Food
Try
chewing each bite of food twice
as long as you normally would. Researchers have found that this
naturally decreases t
Cook
Your Meals from Scratch at Home
A Eat
Slowly and Enjoy Your Meal
Eat
a High Protein Breakfast Everyday
O Boost
Daily Metabolism with a Protein Breakfast
A healthy
reduced calorie diet, along with a structured exercise regimen is the
core of any weight loss program. Many people find that they reach a
metabolic plateau where the body resists further weight loss as a
survival mechanism. People become very set in a routine which
includes habits that make further weight loss very difficult. Several
weight loss ‘tricks’ can provide the necessary stimulus to ensure
you achieve your permanent weight goal and reap the benefits of
improved spirit and health.
Chapter
11
T
Chapter
12
A Weight
loss is Essential to Long Term Health
Abdominal
fat
can be dangerous to health, as it increases the risk of heart attack,
diabetes and certain cancers. Targeting belly fat has been shown to
considerably reduce the incidence of health related concerns and
provides for an improved level of self-esteem and confidence.
Fortunately there are a variety of steps which can help with overall
weight loss and specifically eliminate stomach fat. Create your own
weight reduction program by choosing from these fat burning
tips.
Tip
1. Eat Smaller Meals Throughout the Day
E Eat
Limited Calorie Meals More Frequently Chapter
12
Tip
2. Develop an Exercise Routine
To
be successful in any weight loss plan, it’s essential to
incorporate an exercise
regimen.
It doesn’t need to be strenuous, but must be done regularly on most
days of the week. Use a combination of strength training and cardio
to make it fun, and be sure to train for 20 to 30 minutes each
session.
Tip
3. Eat at Home – Dine Out on Special Occasions
Most
dieters have no concept of the excess calories they eat when dining
out. Most restaurant meals include twice the number of calories as a
home cooked meal. For weight loss to be successful, you must be able
to control the healthy ingredients and quantity.
Tip
4. Drink Green Tea
Studies
confirm that drinking tea, especially the less processed green
tea
boosts metabolism when you’re resting and specifically targets the
release of stored fat. Brew the tea yourself to avoid the sugar added
to prepackaged teas.
Tip
5. Drink More Water
Some
dietary advocates promote the idea of drinking as much as 64 oz. of
water daily. While the majority of studies don’t confirm this, they
do indicate the importance of drinking water through the day. Water
reduces fluid retention naturally and promotes the release of toxins
from the body.
Tip
6. Eat Slowly and Enjoy Your Food
Slow
down when eating to allow your brain to send the satiety signal so
you know when to stop eating. You should enjoy your food and chew
each bite a minimum of 20 times t
o aid the beginning of the digestive process.
Tip
7. Cut the Sweets and Refined Carbs
All
calories are not created equal. Refined carbohydrates and sweets are
broken down immediately upon eating, providing an immediate surge of
blood sugar and the desire to eat again in a couple of hours. Slow
release calories from vegetable and protein sources require much more
energy to metabolize and are less likely to be stored as fat.
Tip
8. Use a Smaller Plate
Most
dieters don’t even realize that the average dinner plate has gone
from 9” to 12” in size. This means that 40% more food fits on
your plate, and studies confirm that if it’s on the plate, it’s
in your mouth.
Tip
9. Avoid Sugary Soft Drinks
The
best place to begin cutting calories is in soft drinks. Each drink
packs 150 to 200 calories, and most people consume several each day.
Replacing sugared soft drinks with a no calorie substitute will
result in losing 1 pound per week without any other changes.
Tip
10. Make These Changes Your New Lifestyle
Following
these tips with the thought of short term weight loss can be
beneficial, but it’s important to develop a totally new lifestyle
which incorporates most or all of these tips. Start by making these
changes for 15 days, and be strict. You’ll find that it becomes
much easier as you go on, and the scale will provide
encouragement.
All of these tips have been proven to deliver
results. Follow as many as possible for maximum results, but don’t
let one or two push you away from your ultimate goal of permanent
weight loss. Losing fat, especially from the midsection is critically
important to living a long and healthy life.
Chapter
12
C
Chapter
13
Diet vs. Exercise
E Reduced
Calorie Diet Leads to Faster Weight Loss
Both
diet and exercise are important when considering a weight loss plan,
and each regimen has important benefits when considering the war on
obesity. More than 45 million Americans belong
to a health club and yet obesity continues to rise at an alarming
rate. How do you determine the best strategy to drop those excess
pounds without disrupting your daily routine?
Important
Benefits of Diet for Weight Loss and Health
C Healthy
Diet Reduces Risk of Disease Chapter
13
This can be done by jogging
for a total of 7 hours over the course of a week or through
substituting 3 sugary soft drinks each day with a no calorie
alternative. The net effect will be the same, and most people find
the dietary m
It’s
important to look beyond weight loss, and consider the health
implications of a reduced calorie diet. The food you eat has a direct
impact on your risk of developing heart disease, cancer, diabetes and
dementia. The nutrients in the foods we eat have either a positive or
negative impact on our genes. Studies demonstrate that our genome is
altered ever so slightly every time we eat, depending on our food
choices at that meal.
Researchers have been able to map the
negative genetic changes which we incur from a single meal of fried
foods, refined carbohydrates and sweets. Our genes are dynamic and
continually changing the risk factors which lead to serious disease.
Proper diet is the most important factor in any healthy weight loss
plan.
Compliment
Diet with Exercise For Maximum Benefit
W Exercise
Fuels Weight Loss
Over
70 studies confirm the mood lifting effect of both cardio and
resistance exercise performed for 20 to 30 minutes most days of the
week. Regular exercise is also important for reduction of heart
disease risk as it builds the heart muscle, as well as prevention of
diabetes due to improved regulation of insulin metabolism by the
muscles.
A diet which emphasizes substitution of high calorie,
unhealthy foods with low calorie, nutrient dense vegetables, fruits,
lean proteins, nuts and seeds will alter the body’s metabolism and
result in slow, sustainable weight loss. When compared to exercise,
most people will find a dietary restriction plan easier to follow
because small changes in food choice lead to quicker weight loss. The
importance of both diet and exercise on overall health cannot be
minimized, as both are clear winners in disease risk reduction, but
the blue ribbon is awarded to healthy diet and calorie restriction in
the weight loss battle.
Chapter
13
B
Chapter
14 Chapter
12
As a
nation, we have become complacent with our overweight and obese
lifestyle. We view excessive weight as normal, and those individuals
not carrying extra pounds are deemed underweight or thin. While our
senses may be fooled, the risk of major
illnesses
such as heart disease, cancer, diabetes and stroke rise exponentially
with our weight, and a significant burden is placed on an already
broken health care system.
We have the tools to combat this
dilemma. Healthy weight loss requires understanding, time, planning
and perseverance. We must remember that the journey to a normal
weight and healthy life is not a temporary fix, but requires
dedication to new way of life. A fad diet is destined to fail because
it has a beginning and end. Only a sustainable lifestyle modification
program with proper exercise will result in permanent weight
loss.
Getting
Started: Write Down Everything You Eat
I Maintain
a Food Journal Chapter
14
After a week of recording your meals, you’ll begin to
get a g
Lifestyle
Modification: Eat a Diet Balanced Between All Food Groups
P Fill
Up on Leafy Greens and Vegetables
Target a calorie reduction of 500 calories each
day by replacing higher calorie foods with reduced calorie options.
Eliminating 500 calories per day will result in a healthy loss of 1
pound per week. Resist the urge to drop weight too quickly and don’t
drop daily calorie intake below 1000. The body uses fat to store
toxins, and rapid weight loss can cause toxic overload if released
too quickly.
P
Chapter
14
E Exercise
is Essential to Fuel Fat Burn
While many people have placed weight loss on a back
burner, health conscious individuals understand the importance of
maintaining a healthy weight range. Dedication is essential to make
the changes required for a new dietary lifestyle. Changes need to be
incorporated which include a new understanding of food, with physical
activity used to compliment this new healthy way of life.
P
Chapter
15
Keep It Off
O Permanent
Weight Loss Requires More Than Diet and Exercise
Many
people become desperate to lose weight and try one of the fad diets,
pills or starvation. While each may deliver short term results, none
will deliver healthy or permanent weight loss. True weight
loss
is only achieved through a combination of calorie restriction and
regular, moderate exercise. In order to keep the weight off
permanently, you must develop a new way of thinking to go along with
your new body.
Set
Attainable Goals
W Target
a Realistic Weight Goal
Get
Support from Family Members or Friends
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