This is great advice. You gained weight gradually, and you can lose weight the same way. The big benefit of losing weight slowly is that you re-educate
yourself about food, eating, and exercise.
I’ve been a yo-yo dieter for years, and it never worked. I was a weight loss expert - I know dozens of ways to lose weight fast. Keeping the weight off was the
challenge. Fast weight loss programs taught me nothing about food - and I thought about food every second I was dieting.
As soon as the diets ended, I went back to eating the way I always had. And no surprise, put on weight again, the way I always had.
Losing weight slowly was a thrill: the weight just drifted off without me noticing. Since I never weighed myself, the only way I knew I was losing weight was that my
clothes were much bigger on me. I needed belts, and got into my “skinny” clothes again.
Changing one habit at a time (smaller portions, daily exercise, better food choices) is doable. You don’t have to think about it. And you don’t have to “diet”. You’
ll lose weight the same way you put it on, and along the way, you’ll have more energy, and you’ll look great. Fast diets can leave you looking tired - because
you are. Your face is pale, and skin looks faded.
If you’ve tried fast weight loss and have always put on weight again, try the slow route. You may be surprised and pleased at how well it works.
yourself about food, eating, and exercise.
I’ve been a yo-yo dieter for years, and it never worked. I was a weight loss expert - I know dozens of ways to lose weight fast. Keeping the weight off was the
challenge. Fast weight loss programs taught me nothing about food - and I thought about food every second I was dieting.
As soon as the diets ended, I went back to eating the way I always had. And no surprise, put on weight again, the way I always had.
Losing weight slowly was a thrill: the weight just drifted off without me noticing. Since I never weighed myself, the only way I knew I was losing weight was that my
clothes were much bigger on me. I needed belts, and got into my “skinny” clothes again.
Changing one habit at a time (smaller portions, daily exercise, better food choices) is doable. You don’t have to think about it. And you don’t have to “diet”. You’
ll lose weight the same way you put it on, and along the way, you’ll have more energy, and you’ll look great. Fast diets can leave you looking tired - because
you are. Your face is pale, and skin looks faded.
If you’ve tried fast weight loss and have always put on weight again, try the slow route. You may be surprised and pleased at how well it works.
You can lose weight if you eat less, but how much should you be eating?
“Weight Loss: Controlling How Much You Eat” has an excellent list of portion sizes that’s worth printing out:
…compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:
Vegetables or fruit is about the size of your fist.
Pasta is about the size of one scoop of ice cream.
Meat, fish or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
Snacks such as pretzels and chips is about the size of a cupped handful.
Apple is the size of a baseball.
“Weight Loss: Controlling How Much You Eat” has an excellent list of portion sizes that’s worth printing out:
…compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:
Vegetables or fruit is about the size of your fist.
Pasta is about the size of one scoop of ice cream.
Meat, fish or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
Snacks such as pretzels and chips is about the size of a cupped handful.
Apple is the size of a baseball.
A liquid diet isn’t usually prescribed for weight loss; medical professionals prescribe them in a hospital setting before surgery or various procedures
and tests like colonoscopy.
The benefit of a liquid diet is that it keeps the body hydrated with water, salt and minerals but it doesn’t leave residue in the stomach and intestines. This is
important during some medical procedures where cameras and probes need to be maneuvered inside someone’s body.
Liquid diets can be clear or just regular; the main differentiating feature being milk. While milk and dairy products like cream are definitely not allowed on the
clear liquid diet, they can be consumed on a regular liquid diet.
Some examples of what people can consume on a strict liquid diet include juices without pulp such as apple juice or grape juice. You could have flavored gelatin
or hard candy and even popsicles made from fruit juices. Some people prefer warm beverages like hot water with lemon juice or soups. However, all soups are
not allowed; only clear soups and bouillon are okay as compared to thick soups with noodles or vegetables.
Meats, vegetables and fats of any kind are not allowed on a liquid diet and hence it can be pretty restrictive for the patient. However, unless otherwise directed,
a patient need not be on a liquid diet for more than five days otherwise he will need supplements of the major food groups that he is missing out on. He may find
a reduction in energy on the liquid diet but used as a temporary measure for aiding a medical procedure is fine.
If you can not slurp down more glasses of juice; you could add a little texture of sorts by changing the form of the liquid by adding gelatin or freezing it. However,
anything beyond that would not be allowed.
Although a typical liquid diet is high in sugars, it is low in fat and carbs and therefore even though weight loss may be achieved, it is not the healthy way to go in
the long run.
At times people recovering from surgery, especially of the mouth, throat or stomach can not digest chunky food; a liquid diet under the supervision of their
physician is fine. However, for the rest of us out there looking to shed some weight, try a balanced diet with exercise; chances are you won’t get bored of that
too soon.
Liquid dieting as a juice fast for weight loss
A juice fast is a form of liquid dieting. It’s usually undertaken for a couple of days. However, you shouldn’t undertake a juice fast without medical supervision.
and tests like colonoscopy.
The benefit of a liquid diet is that it keeps the body hydrated with water, salt and minerals but it doesn’t leave residue in the stomach and intestines. This is
important during some medical procedures where cameras and probes need to be maneuvered inside someone’s body.
Liquid diets can be clear or just regular; the main differentiating feature being milk. While milk and dairy products like cream are definitely not allowed on the
clear liquid diet, they can be consumed on a regular liquid diet.
Some examples of what people can consume on a strict liquid diet include juices without pulp such as apple juice or grape juice. You could have flavored gelatin
or hard candy and even popsicles made from fruit juices. Some people prefer warm beverages like hot water with lemon juice or soups. However, all soups are
not allowed; only clear soups and bouillon are okay as compared to thick soups with noodles or vegetables.
Meats, vegetables and fats of any kind are not allowed on a liquid diet and hence it can be pretty restrictive for the patient. However, unless otherwise directed,
a patient need not be on a liquid diet for more than five days otherwise he will need supplements of the major food groups that he is missing out on. He may find
a reduction in energy on the liquid diet but used as a temporary measure for aiding a medical procedure is fine.
If you can not slurp down more glasses of juice; you could add a little texture of sorts by changing the form of the liquid by adding gelatin or freezing it. However,
anything beyond that would not be allowed.
Although a typical liquid diet is high in sugars, it is low in fat and carbs and therefore even though weight loss may be achieved, it is not the healthy way to go in
the long run.
At times people recovering from surgery, especially of the mouth, throat or stomach can not digest chunky food; a liquid diet under the supervision of their
physician is fine. However, for the rest of us out there looking to shed some weight, try a balanced diet with exercise; chances are you won’t get bored of that
too soon.
Liquid dieting as a juice fast for weight loss
A juice fast is a form of liquid dieting. It’s usually undertaken for a couple of days. However, you shouldn’t undertake a juice fast without medical supervision.
Here are the pros and cons of dieting in a nutshell.
Dieting pros - the benefits of losing weight
When you slim down to a size which is appropriate for you, you’ll feel much better. You’ll have more energy for everything in your life: for work, fun, and your
family.
You’ll also look better. In our image-obsessed culture, being overweight can make you feel bad about yourself, so weight loss is a confidence-booster.
You’ll be healthier. Over overweight is unhealthy. Your bones, heart and all the systems of your body need to work harder when you’re carrying excess weight.
Dieting cons - dieting can be dangerous
Here are some dieting cons:
* It’s dangerous when short-term dieting is looked on as a quick-fix for an unhealthy lifestyle. Yoyoing weight puts strain on your body;
* Dieting is hard: it’s hard to ensure that you get all the vital nutrients your body needs when you’re on a diet;
* With so many unhealthy and fad diets around, a diet can damage your health permanently.
So, should you go on a diet?
Don’t think in terms of “dieting”.
Think in terms of eating well, and living a healthy lifestyle which incorporates daily exercise.
If you eat well, and exercise, you will lose weight no matter what you currently weigh. Going on a diet is no guarantee that you’ll lose weight in the long term - in
fact many dieters gain more weight than they’ve lost when they stop dieting.
Dieting pros - the benefits of losing weight
When you slim down to a size which is appropriate for you, you’ll feel much better. You’ll have more energy for everything in your life: for work, fun, and your
family.
You’ll also look better. In our image-obsessed culture, being overweight can make you feel bad about yourself, so weight loss is a confidence-booster.
You’ll be healthier. Over overweight is unhealthy. Your bones, heart and all the systems of your body need to work harder when you’re carrying excess weight.
Dieting cons - dieting can be dangerous
Here are some dieting cons:
* It’s dangerous when short-term dieting is looked on as a quick-fix for an unhealthy lifestyle. Yoyoing weight puts strain on your body;
* Dieting is hard: it’s hard to ensure that you get all the vital nutrients your body needs when you’re on a diet;
* With so many unhealthy and fad diets around, a diet can damage your health permanently.
So, should you go on a diet?
Don’t think in terms of “dieting”.
Think in terms of eating well, and living a healthy lifestyle which incorporates daily exercise.
If you eat well, and exercise, you will lose weight no matter what you currently weigh. Going on a diet is no guarantee that you’ll lose weight in the long term - in
fact many dieters gain more weight than they’ve lost when they stop dieting.
Considering a vegetarian diet to lose weight, because you think that a vegetarian diet is healthier?
Many people think that meat is the culprit for a lot of weight gain and consider a vegetarian or part-vegetarian diet in order to lose some weight. While it is true
that meat has fat, it also has a lot of protein that people on a vegetarian diet have to make up or in other ways like peanut butter, soy products and tofu. The
actual crux of the matter is not the absence or presence of meat but the entire balance of the food groups.
You need balance in your diet, especially if you want to lose weight
A person may not eat meat at all, but the vegetables he devours are laden with trans fat and other unhealthy oils. Green beans may be great but deep fired
green beans are another story altogether.
Vegetables are great, but if the only vegetable your family likes is French fires or starchy corn and peas then it may not be in the best interest of healthy eating.
Contrary to popular pinion, many people on a vegetarian diet often have high cholesterol because they feel they can indulge in oils as they skip the meat.
Similarly people who do eat meat may make healthy choices like lean meats and grilled varieties. They may like the flavor meats add to meals but they don’t go
overboard with fried chicken drumsticks and fatty cuts of steak.
How to diet if you’re a vegetarian
If a vegetarian needs to diet to lose weight, he should do two simple things. One is to change the way he cooks the vegetables by switching to steaming, boiling,
or stir frying with canola or olive oil or better still, fat-free cooking spray.
Second, he can increase the quantity and variety of vegetables he has. Try to pick a different color vegetable for each day of the week. Add spices to make up
for the relatively bland flavor due to less oil used. Most spices have zero calories and a dash of coarsely ground pepper or paprika can add zest to any
vegetable.
Devour salads whenever you can with little dressing. If you love creamy ranch dressing, have it on the side so you need to only dip your fork in it, not have
dollops of fat on your healthy greens.
Many people think that meat is the culprit for a lot of weight gain and consider a vegetarian or part-vegetarian diet in order to lose some weight. While it is true
that meat has fat, it also has a lot of protein that people on a vegetarian diet have to make up or in other ways like peanut butter, soy products and tofu. The
actual crux of the matter is not the absence or presence of meat but the entire balance of the food groups.
You need balance in your diet, especially if you want to lose weight
A person may not eat meat at all, but the vegetables he devours are laden with trans fat and other unhealthy oils. Green beans may be great but deep fired
green beans are another story altogether.
Vegetables are great, but if the only vegetable your family likes is French fires or starchy corn and peas then it may not be in the best interest of healthy eating.
Contrary to popular pinion, many people on a vegetarian diet often have high cholesterol because they feel they can indulge in oils as they skip the meat.
Similarly people who do eat meat may make healthy choices like lean meats and grilled varieties. They may like the flavor meats add to meals but they don’t go
overboard with fried chicken drumsticks and fatty cuts of steak.
How to diet if you’re a vegetarian
If a vegetarian needs to diet to lose weight, he should do two simple things. One is to change the way he cooks the vegetables by switching to steaming, boiling,
or stir frying with canola or olive oil or better still, fat-free cooking spray.
Second, he can increase the quantity and variety of vegetables he has. Try to pick a different color vegetable for each day of the week. Add spices to make up
for the relatively bland flavor due to less oil used. Most spices have zero calories and a dash of coarsely ground pepper or paprika can add zest to any
vegetable.
Devour salads whenever you can with little dressing. If you love creamy ranch dressing, have it on the side so you need to only dip your fork in it, not have
dollops of fat on your healthy greens.
Here’s a fascinating story, “Weight loss is all in your head”.
If you’re saying, well, duh - read the story anyway, so you can find out how YOUR brain processes information. When you do, you can train yourself to get
accustomed to another way of thinking, which may help you to lose weight.
You can choose four different types of “brain defaults”:
“A” quadrant (upper left): People who favor this area are analytical, mathematical, logical problem solvers. Drawn to statistics and the workings of machinery,
they can overanalyze a situation so much they have trouble taking action.
“B” quadrant (lower left): These people are controlled, methodical, disciplined sticklers for structure and routine. Punctual and neat, they always have a plan,
timetable and calendar with appointments penciled in.
“C” quadrant (lower right): Lower-right thinkers are emotional, spiritual and focused on people and human connection.
“D” quadrant (upper right): “D” types are strongly visual and easily bored, attracted to new ideas, fun and risk taking.
Which are you?
If you’re not a B, you may want to train yourself to think more like one, because Bs consistently lost more weight.
If you’re saying, well, duh - read the story anyway, so you can find out how YOUR brain processes information. When you do, you can train yourself to get
accustomed to another way of thinking, which may help you to lose weight.
You can choose four different types of “brain defaults”:
“A” quadrant (upper left): People who favor this area are analytical, mathematical, logical problem solvers. Drawn to statistics and the workings of machinery,
they can overanalyze a situation so much they have trouble taking action.
“B” quadrant (lower left): These people are controlled, methodical, disciplined sticklers for structure and routine. Punctual and neat, they always have a plan,
timetable and calendar with appointments penciled in.
“C” quadrant (lower right): Lower-right thinkers are emotional, spiritual and focused on people and human connection.
“D” quadrant (upper right): “D” types are strongly visual and easily bored, attracted to new ideas, fun and risk taking.
Which are you?
If you’re not a B, you may want to train yourself to think more like one, because Bs consistently lost more weight.
Dieting can be dangerous, and it has indeed caused death. Let’s look at some of the causes.
Death From Dieting Cause #1: Electrolyte Imbalance
Electrolytes are minerals such as sodium, potassium, calcium, etc. that control the body’s functions. They are provided through a normal diet. However, when
dieters try to severely restrict—if not eliminate entirely—entire food groups from their diet, electrolytes may be thrown out of balance. Without the needed
electrolytes in the proper balance, the heart can no longer pump blood properly. The patient slips into a cardiac arrhythmia and dies. Electrolyte imbalances
have been traced to the so-called “water” diets and to some of the low carbohydrate diets.
Death From Dieting Cause #2: Medications
In the 1990s, Phentermine and fenfluramine (Phen-Fen) hit the market place and women everywhere rejoiced. The glad cries turned into dismayed cries,
however, when researchers learned that Phen-Fen was a leading cause of primary pulmonary hypertension, a markedly increased blood pressure in the
pulmonary artery. Primary Pulmonary Hypertension is often disabling and sometimes fatal. Other drugs that have proved fatal to over-zealous dieters include
laxatives, diuretics, and vomit-inducing medications such as ipecac (while the other drugs work their damage over time, ipecac can actually be fatal to a first
time user).
Death From Dieting Cause #3: Eating Disorders
Eating disorders include anorexia nervosa, a condition where the patient refuses all or most food, and bulimia, a condition where the patient accepts or even
binges on food and then purges it from her/his system. Death can come from starvation/malnutrition, electrolyte imbalances, and increased strain on the heart.
Additionally, people with bulimia may die when they accidentally rupture their esophagus with prolonged vomiting. As many as 12 to 18 percent of people with
eating disorders ultimately die from complications related to their condition.
Death From Dieting Cause #4: Sudden Death Syndrome
No one knows the exact mechanism between sudden death syndrome and dieting. Researchers have noted that the people who suffer from sudden death
syndrome while dieting are often the ones trying to lose the weight fast. Also, more women than men succumb to this mysterious syndrome. The only clinical
clue seems to be that the heart is smaller than might be expected, although the arteries remain unblocked. Researchers believe the best way to avoid this
syndrome is to lose weight at a slow, steady pace.
Death From Dieting Cause #5: Weight Loss Surgery
Bariatric weight loss surgery works by reducing the size of the patient’s stomach so that he or she feels full after eating less food. Then, a part of the small
intestine is bypassed to reduce the absorption of what food does get through the stomach. Weight loss surgery is usually used only on morbidly obese patients
with co-existing health problems (like diabetes) whose attempts at losing weight in other ways have failed. The open (as opposed to laparoscopic) surgery has a
0.5% mortality rate, meaning that for every 200 patients who undergo the procedure, one dies. However, most surgeons are quick to point out that these
mortality rates would hold true for obese patients undergoing any similar surgical procedure. Patients may also opt for the less invasive laparoscopic procedure
which has a more acceptable mortality rate of 1 in 1000.
Death From Dieting Cause #1: Electrolyte Imbalance
Electrolytes are minerals such as sodium, potassium, calcium, etc. that control the body’s functions. They are provided through a normal diet. However, when
dieters try to severely restrict—if not eliminate entirely—entire food groups from their diet, electrolytes may be thrown out of balance. Without the needed
electrolytes in the proper balance, the heart can no longer pump blood properly. The patient slips into a cardiac arrhythmia and dies. Electrolyte imbalances
have been traced to the so-called “water” diets and to some of the low carbohydrate diets.
Death From Dieting Cause #2: Medications
In the 1990s, Phentermine and fenfluramine (Phen-Fen) hit the market place and women everywhere rejoiced. The glad cries turned into dismayed cries,
however, when researchers learned that Phen-Fen was a leading cause of primary pulmonary hypertension, a markedly increased blood pressure in the
pulmonary artery. Primary Pulmonary Hypertension is often disabling and sometimes fatal. Other drugs that have proved fatal to over-zealous dieters include
laxatives, diuretics, and vomit-inducing medications such as ipecac (while the other drugs work their damage over time, ipecac can actually be fatal to a first
time user).
Death From Dieting Cause #3: Eating Disorders
Eating disorders include anorexia nervosa, a condition where the patient refuses all or most food, and bulimia, a condition where the patient accepts or even
binges on food and then purges it from her/his system. Death can come from starvation/malnutrition, electrolyte imbalances, and increased strain on the heart.
Additionally, people with bulimia may die when they accidentally rupture their esophagus with prolonged vomiting. As many as 12 to 18 percent of people with
eating disorders ultimately die from complications related to their condition.
Death From Dieting Cause #4: Sudden Death Syndrome
No one knows the exact mechanism between sudden death syndrome and dieting. Researchers have noted that the people who suffer from sudden death
syndrome while dieting are often the ones trying to lose the weight fast. Also, more women than men succumb to this mysterious syndrome. The only clinical
clue seems to be that the heart is smaller than might be expected, although the arteries remain unblocked. Researchers believe the best way to avoid this
syndrome is to lose weight at a slow, steady pace.
Death From Dieting Cause #5: Weight Loss Surgery
Bariatric weight loss surgery works by reducing the size of the patient’s stomach so that he or she feels full after eating less food. Then, a part of the small
intestine is bypassed to reduce the absorption of what food does get through the stomach. Weight loss surgery is usually used only on morbidly obese patients
with co-existing health problems (like diabetes) whose attempts at losing weight in other ways have failed. The open (as opposed to laparoscopic) surgery has a
0.5% mortality rate, meaning that for every 200 patients who undergo the procedure, one dies. However, most surgeons are quick to point out that these
mortality rates would hold true for obese patients undergoing any similar surgical procedure. Patients may also opt for the less invasive laparoscopic procedure
which has a more acceptable mortality rate of 1 in 1000.
Laxatives, whether herbal or bought on prescription, are sometimes necessary if you don’t have enough fiber in your diet, or are under stress. Used sensibly,
they can help you.
Unfortunately, occasionally people who want to lose weight will turn to laxatives for dieting, thinking that laxatives are a solution.
The belief is that the food that is eaten will not have time to be completely absorbed because the laxative will stimulate the intestinal tract to dump the food.
They believe that they can eat essentially anything and the laxative will cause the food to be eliminated before the calories can be absorbed. This is not only a
faulty way of thinking but is a very dangerous approach to dieting.
Over-using laxatives will harm your health
There are several dangers in using laxatives for dieting.
The laxative works on the large intestine and colon to cause elimination of bodily waste. When a person eats, the food will spend several hours in the stomach
being broken down and then will continue into the small intestine where the nutrients will be absorbed into the body including the caloric content. When the food
reaches the large intestine all that is left is usually indigestible fiber and water. The water is then gradually absorbed and the fiber is eliminated.
When you use laxatives constantly your fluid balance can be disrupted. Laxatives may cause dehydration, fluid and electrolyte imbalance and finally death.
Laxatives can also damage the colon. With the repeated use of the laxative the colon will stop functioning normally and will be unable to work without a laxative
or medical intervention. Because of the frequent loose bowel movements another problem may be that the sphincters in the anal region will lose their ability to
function and a person can become incontinent.
they can help you.
Unfortunately, occasionally people who want to lose weight will turn to laxatives for dieting, thinking that laxatives are a solution.
The belief is that the food that is eaten will not have time to be completely absorbed because the laxative will stimulate the intestinal tract to dump the food.
They believe that they can eat essentially anything and the laxative will cause the food to be eliminated before the calories can be absorbed. This is not only a
faulty way of thinking but is a very dangerous approach to dieting.
Over-using laxatives will harm your health
There are several dangers in using laxatives for dieting.
The laxative works on the large intestine and colon to cause elimination of bodily waste. When a person eats, the food will spend several hours in the stomach
being broken down and then will continue into the small intestine where the nutrients will be absorbed into the body including the caloric content. When the food
reaches the large intestine all that is left is usually indigestible fiber and water. The water is then gradually absorbed and the fiber is eliminated.
When you use laxatives constantly your fluid balance can be disrupted. Laxatives may cause dehydration, fluid and electrolyte imbalance and finally death.
Laxatives can also damage the colon. With the repeated use of the laxative the colon will stop functioning normally and will be unable to work without a laxative
or medical intervention. Because of the frequent loose bowel movements another problem may be that the sphincters in the anal region will lose their ability to
function and a person can become incontinent.
If you’re very overweight and have a body mass index of over (this means that you’re 100 pounds over the normal weight) dieting to lose a lot of weight is
difficult.
Some obese people consider surgical aids, like Lap-Band surgery, in which a band is placed around the upper portion of the stomach, making the stomach very
small.
Another surgical treatment is Bariatric surgery where a portion of the digestive tract is removed or clamped off. With this surgery people do have good success
at weight loss but may also have problems with absorbing all the nutrients they need.
Before you consider surgery, try a less drastic solution like hypnosis. Weight loss hypnosis is often carried out by doctors and psychologists, who have a good
understanding of the issues involved in losing weight.
If you’re very overweight, and do make the commitment to lose weight, think in terms of small losses: aim to lose five pounds. When you make this milestone,
aim for another five pound loss. Setting small goals, and achieving them, give you the confidence that weight loss is achievable for you.
difficult.
Some obese people consider surgical aids, like Lap-Band surgery, in which a band is placed around the upper portion of the stomach, making the stomach very
small.
Another surgical treatment is Bariatric surgery where a portion of the digestive tract is removed or clamped off. With this surgery people do have good success
at weight loss but may also have problems with absorbing all the nutrients they need.
Before you consider surgery, try a less drastic solution like hypnosis. Weight loss hypnosis is often carried out by doctors and psychologists, who have a good
understanding of the issues involved in losing weight.
If you’re very overweight, and do make the commitment to lose weight, think in terms of small losses: aim to lose five pounds. When you make this milestone,
aim for another five pound loss. Setting small goals, and achieving them, give you the confidence that weight loss is achievable for you.
You may have heard your doctor talking about your BMI, and wondered what it was all about. It’s not complicated: you can work it out yourself.
The BMI (Body Mass Index) has become a useful tool in managing weight and body fat percentage in the last 20 years. Calculating it requires only simple
arithmetic and can be performed by anyone. It’s important because it provides an objective measurement that, combined with the appropriate scale for age and
body type, helps someone manage their body weight more scientifically.
Judgments about body weight can easily become clouded by emotionalism. It’s good to be passionate about managing your body, but you need to get a good
grounding in facts, first. BMI is an important tool for achieving that goal.
BMI factors in not only your weight, but also your height. Simply divide your weight in kilograms (1 lb = 0.454 kg) by the square of your height in meters. (1 inch
= 2.54 cm)
So, for a person 5 ft 7 in (67 inches) tall, who weighs 120 lbs the calculation would look like this:
Height: 67 inches x 2.54 cm/inch = 170.18 cm = 1.7018 m
Height squared: 1.7018 m x 1.7018 m = 2.896 m^2
Weight: 120 lbs x 0.454 kg/lb = 54.48 kg
So, BMI = 54.48 kg / 2.896 m^2 = 18.81
But what does this number mean? The following table lists one commonly accepted classification, using BMI:
Under 18.5 = Underweight
Between 18.5 and 24.99 = Normal
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese (Class 1)
Between 35 and 39.99 = Obese (Class 2)
40 and above = Extreme Obesity
Of course, anyone near the borderline of one classification shouldn’t panic, since these can’t be anything but guidelines. Nevertheless, anyone nearer the
higher range should consider the health risks associated with a high BMI. Some of those are: hypertension, increased risk of cardiovascular disease (heart
problems) and increased chance of diabetes. Consult a physician for details.
There are limitations on the usefulness of BMI. It doesn’t take into account different body types, athletic conditioning, age, muscle-to-fat ratio and other
characteristics. As a result, it can overestimate the risk for stocky athletes and underestimate it for older individuals who have reduced muscle mass. And,
gender isn’t taken into account either. Yet women, just as one example, have a naturally larger percentage of body fat than men, on average.
Another measure is useful to couple with BMI: waist circumference. Since, for men and women both (though particularly for men) body fat is stored preferentially
around the waist this can be a useful piece of information. For most men around, say, 5 ft 9 inches a waist measurement over 37 inches (94 cm) is substantial,
while one over 40 inches (101.6 cm) indicates a health risk. For women approximately 5 ft 7 inches tall, the numbers are 31 inches (78.7 cm) and 35 inches (89
cm), respectively.
Keep in mind that these are averages, but those with substantial waistlines can see the amount of excess fat stored, confirming that the numbers constitute a
useful piece of information.
What to do with, or about, those numbers is a different story, of course. No single measurement tells the whole story about weight, body fat and how to manage
it. But these represent useful and objective measures when considering any weight loss program
The BMI (Body Mass Index) has become a useful tool in managing weight and body fat percentage in the last 20 years. Calculating it requires only simple
arithmetic and can be performed by anyone. It’s important because it provides an objective measurement that, combined with the appropriate scale for age and
body type, helps someone manage their body weight more scientifically.
Judgments about body weight can easily become clouded by emotionalism. It’s good to be passionate about managing your body, but you need to get a good
grounding in facts, first. BMI is an important tool for achieving that goal.
BMI factors in not only your weight, but also your height. Simply divide your weight in kilograms (1 lb = 0.454 kg) by the square of your height in meters. (1 inch
= 2.54 cm)
So, for a person 5 ft 7 in (67 inches) tall, who weighs 120 lbs the calculation would look like this:
Height: 67 inches x 2.54 cm/inch = 170.18 cm = 1.7018 m
Height squared: 1.7018 m x 1.7018 m = 2.896 m^2
Weight: 120 lbs x 0.454 kg/lb = 54.48 kg
So, BMI = 54.48 kg / 2.896 m^2 = 18.81
But what does this number mean? The following table lists one commonly accepted classification, using BMI:
Under 18.5 = Underweight
Between 18.5 and 24.99 = Normal
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese (Class 1)
Between 35 and 39.99 = Obese (Class 2)
40 and above = Extreme Obesity
Of course, anyone near the borderline of one classification shouldn’t panic, since these can’t be anything but guidelines. Nevertheless, anyone nearer the
higher range should consider the health risks associated with a high BMI. Some of those are: hypertension, increased risk of cardiovascular disease (heart
problems) and increased chance of diabetes. Consult a physician for details.
There are limitations on the usefulness of BMI. It doesn’t take into account different body types, athletic conditioning, age, muscle-to-fat ratio and other
characteristics. As a result, it can overestimate the risk for stocky athletes and underestimate it for older individuals who have reduced muscle mass. And,
gender isn’t taken into account either. Yet women, just as one example, have a naturally larger percentage of body fat than men, on average.
Another measure is useful to couple with BMI: waist circumference. Since, for men and women both (though particularly for men) body fat is stored preferentially
around the waist this can be a useful piece of information. For most men around, say, 5 ft 9 inches a waist measurement over 37 inches (94 cm) is substantial,
while one over 40 inches (101.6 cm) indicates a health risk. For women approximately 5 ft 7 inches tall, the numbers are 31 inches (78.7 cm) and 35 inches (89
cm), respectively.
Keep in mind that these are averages, but those with substantial waistlines can see the amount of excess fat stored, confirming that the numbers constitute a
useful piece of information.
What to do with, or about, those numbers is a different story, of course. No single measurement tells the whole story about weight, body fat and how to manage
it. But these represent useful and objective measures when considering any weight loss program
When you’re eating less, it’s vital that you add more fiber to your diet: this helps everything to move along smoothly. It also helps your metabolism to work
better, which is essential for health.
Fiber is a very healthy addition to a good diet. By improving the solidity and bulk of solid waste it also helps to keep those who are aging more regular, less
constipated. The result, supported by many studies, is (among other benefits) a reduction in the odds of colon cancer.
Insoluble fiber, so-called because it doesn’t dissolve readily in water, can be found in nuts, wheat bran, whole grains and many vegetables. But there’s another
kind called, not surprisingly, soluble fiber. As the name suggests it does dissolve readily in water. It, too, has benefits.
Soluble fiber is found in citrus fruit like oranges and lemons, apples, beans, oats and barley grain. Among its other virtues, studies strongly suggest that some
soluble fibers (beta glucan) can help reduce cholesterol.
But, as with every other aspect of diet, it’s best to have everything in the proper proportion. What is that, in the case of fiber? The recommended consumption
for the average adult over 50 years of age is 21g for women and 30g for men. For those under 50 the amounts are 25g for women, 38g for men.
Of course, that’s only an average (for men about 170lbs, women around 120lbs). You’ll want to consult tables to find out the needed amounts for your weight.
There are those rare individuals who are sensitive to certain foods and they will need to seek out sources of fiber that suit their particular circumstances.
But, as a rough starting point, there are several common foods that will be right for most.
A cup of raisin bran cereal has 7g of fiber, and is usually manufactured with helpful vitamins as well. A cup of oatmeal is a good source, even though it only
contains 4g. A half-cup of cooked black beans contains about 7.5g. A half-cup of tomato paste has nearly 6g, while a half-cup of cooked Lima beans has nearly
7g.
Bran muffins have been touted as a good source of fiber, and that’s true, they are. But many also are high in fat and sugar, so exercise moderation and seek
out a low-fat type. A couple dozen peanuts can also be a good source of fiber, but here again they are high in fat. Control the urge to get large amounts of fiber
from them. You don’t want to pile on the calories when getting needed nutrients.
Many fruits are a good source of fiber, including raspberries (1/2 cup contains 5.5g), blackberries (1/2 cup has 3.8g) and apples (3.3g per apple). Even
pumpkin is a good source (3.5g in 1/2 cup), but this too can be a source high in fat and sugar, if it’s in the form of pumpkin pie.
A slice of bread has 2g, so the average sandwich will supply 4g. But be sure to get whole grain bread, not the ultra-processed white.
Put both soluble and insoluble fiber in your diet and lose weight the healthy way. An added bonus: when your system is working well, you’ll feel great and you’ll
have more energy.
better, which is essential for health.
Fiber is a very healthy addition to a good diet. By improving the solidity and bulk of solid waste it also helps to keep those who are aging more regular, less
constipated. The result, supported by many studies, is (among other benefits) a reduction in the odds of colon cancer.
Insoluble fiber, so-called because it doesn’t dissolve readily in water, can be found in nuts, wheat bran, whole grains and many vegetables. But there’s another
kind called, not surprisingly, soluble fiber. As the name suggests it does dissolve readily in water. It, too, has benefits.
Soluble fiber is found in citrus fruit like oranges and lemons, apples, beans, oats and barley grain. Among its other virtues, studies strongly suggest that some
soluble fibers (beta glucan) can help reduce cholesterol.
But, as with every other aspect of diet, it’s best to have everything in the proper proportion. What is that, in the case of fiber? The recommended consumption
for the average adult over 50 years of age is 21g for women and 30g for men. For those under 50 the amounts are 25g for women, 38g for men.
Of course, that’s only an average (for men about 170lbs, women around 120lbs). You’ll want to consult tables to find out the needed amounts for your weight.
There are those rare individuals who are sensitive to certain foods and they will need to seek out sources of fiber that suit their particular circumstances.
But, as a rough starting point, there are several common foods that will be right for most.
A cup of raisin bran cereal has 7g of fiber, and is usually manufactured with helpful vitamins as well. A cup of oatmeal is a good source, even though it only
contains 4g. A half-cup of cooked black beans contains about 7.5g. A half-cup of tomato paste has nearly 6g, while a half-cup of cooked Lima beans has nearly
7g.
Bran muffins have been touted as a good source of fiber, and that’s true, they are. But many also are high in fat and sugar, so exercise moderation and seek
out a low-fat type. A couple dozen peanuts can also be a good source of fiber, but here again they are high in fat. Control the urge to get large amounts of fiber
from them. You don’t want to pile on the calories when getting needed nutrients.
Many fruits are a good source of fiber, including raspberries (1/2 cup contains 5.5g), blackberries (1/2 cup has 3.8g) and apples (3.3g per apple). Even
pumpkin is a good source (3.5g in 1/2 cup), but this too can be a source high in fat and sugar, if it’s in the form of pumpkin pie.
A slice of bread has 2g, so the average sandwich will supply 4g. But be sure to get whole grain bread, not the ultra-processed white.
Put both soluble and insoluble fiber in your diet and lose weight the healthy way. An added bonus: when your system is working well, you’ll feel great and you’ll
have more energy.
No matter how much care you take over your diet, it’s inevitable that you’ll miss out on some nutrients, so taking a nutritional supplement makes
sense.
A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential
part of a healthy nutrition regimen.
Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements. Everyone
requires a certain amount of vital biochemicals, with the proportion varying within a narrow range for almost everyone.
But diet doesn’t always supply those amounts, even when a sincere effort is made to eat properly. Some have rigorous exercise routines, others are forced to a
more sedentary lifestyle because of work and family life. Most importantly, every individual is unique and therefore requires a particular amount of nutrient that
differs slightly from others.
B-complex vitamins, for example, are essential for everyone. But the proper amount will vary depending on weight and unique physiology. For some, an all-
purpose daily vitamin pill is enough to supply any needed amount that doesn’t come from a balanced diet. The body has a well-tuned ability, in most cases, to
absorb what’s needed and slough off the rest.
For others, added amounts or specialized types are a requirement for good health. Vitamin C is eliminated in the urine when consumed in excess amounts. But
what is excess one day may not be enough the next, requiring tomorrow’s deficit to be made up through diet or supplements.
Taking Vitamin C once helped eliminate the dangers of scurvy and rickets. That’s rarely a problem in developed countries today, but there is strong evidence
that it helps boost the immune system, leading to fewer colds and infections. Past claims overstated the facts, but Vitamin C remains a needed element.
Many people as they get older consume much less calcium. To an extent, that’s normal and healthy. Young adults don’t require anywhere near the amounts
that they did when they were infants or young children.
But the curve picks up again later in life, as bones become less able to manufacture the appropriate amount. For many who are lactose intolerant, or simply don’
t care for the taste of cow’s or goat’s milk, getting calcium in the form of a supplement is a great way to get that essential mineral.
Omega-3 are essential fatty acids that help reduce inflammation and prevent heart disease, to name only two benefits. But one of the main dietary sources -
fish - isn’t to everyone’s taste. It’s also unfortunately the case that sometimes the local fish supply is temporarily unsafe. In those circumstances a nutritional
supplement is an excellent alternative.
There are dozens of supplements that can help balance out hormonal deficiencies that many women and some men suffer from. Soy is one that can smooth out
imbalances and help reduce PMS (Premenstrual Syndrome) or menopause symptoms. Others are helpful for thyroid imbalances.
Cortisol is another example. Naturally produced by most people in the proper amount, some people have a deficiency due to a gland weakened by disease, age
or genetic condition. Those low in cortisol can suffer from fatigue, aching joints and other symptoms. Taken in the proper amounts, it can make a huge positive
lifestyle difference.
Each person should undergo rigorous testing before taking anything more than an average daily vitamin or one of the more common supplements. Ginko, for
example, can lead to excessive bleeding in some. You need to know which are safe for you. But once you have the results, taking nutritional supplements can
make the difference between mediocre and optimal health.
sense.
A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential
part of a healthy nutrition regimen.
Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements. Everyone
requires a certain amount of vital biochemicals, with the proportion varying within a narrow range for almost everyone.
But diet doesn’t always supply those amounts, even when a sincere effort is made to eat properly. Some have rigorous exercise routines, others are forced to a
more sedentary lifestyle because of work and family life. Most importantly, every individual is unique and therefore requires a particular amount of nutrient that
differs slightly from others.
B-complex vitamins, for example, are essential for everyone. But the proper amount will vary depending on weight and unique physiology. For some, an all-
purpose daily vitamin pill is enough to supply any needed amount that doesn’t come from a balanced diet. The body has a well-tuned ability, in most cases, to
absorb what’s needed and slough off the rest.
For others, added amounts or specialized types are a requirement for good health. Vitamin C is eliminated in the urine when consumed in excess amounts. But
what is excess one day may not be enough the next, requiring tomorrow’s deficit to be made up through diet or supplements.
Taking Vitamin C once helped eliminate the dangers of scurvy and rickets. That’s rarely a problem in developed countries today, but there is strong evidence
that it helps boost the immune system, leading to fewer colds and infections. Past claims overstated the facts, but Vitamin C remains a needed element.
Many people as they get older consume much less calcium. To an extent, that’s normal and healthy. Young adults don’t require anywhere near the amounts
that they did when they were infants or young children.
But the curve picks up again later in life, as bones become less able to manufacture the appropriate amount. For many who are lactose intolerant, or simply don’
t care for the taste of cow’s or goat’s milk, getting calcium in the form of a supplement is a great way to get that essential mineral.
Omega-3 are essential fatty acids that help reduce inflammation and prevent heart disease, to name only two benefits. But one of the main dietary sources -
fish - isn’t to everyone’s taste. It’s also unfortunately the case that sometimes the local fish supply is temporarily unsafe. In those circumstances a nutritional
supplement is an excellent alternative.
There are dozens of supplements that can help balance out hormonal deficiencies that many women and some men suffer from. Soy is one that can smooth out
imbalances and help reduce PMS (Premenstrual Syndrome) or menopause symptoms. Others are helpful for thyroid imbalances.
Cortisol is another example. Naturally produced by most people in the proper amount, some people have a deficiency due to a gland weakened by disease, age
or genetic condition. Those low in cortisol can suffer from fatigue, aching joints and other symptoms. Taken in the proper amounts, it can make a huge positive
lifestyle difference.
Each person should undergo rigorous testing before taking anything more than an average daily vitamin or one of the more common supplements. Ginko, for
example, can lead to excessive bleeding in some. You need to know which are safe for you. But once you have the results, taking nutritional supplements can
make the difference between mediocre and optimal health.
The food you eat determines whether you’ll be ill or healthy. It also determines whether you’ll be fat or thin. It’s possible to create an optimal diet, tailor
made for you, when you discover nutrition.
A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories
(sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of
carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.
Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine
and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates - starches, such as those found in potatoes - take longer, but
are also healthy in moderation.
Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then
recombined to form proteins used in muscles and other structures.
Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a
good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.
A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on
the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.
Though you could get the basics from a variety of sources, when considering weight control in addition to getting the proper balance, it’s important to know
which sources are high in what.
Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That
also helps control cholesterol levels.
All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits
(apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).
Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful
nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they’re essential to good health. But when consumed in a form that contains an excessive
proportion, they provide enormous calories and fewer other nutrients.
A single Snickers candy bar, for example, contains 63g, with 53g of sugar, but only 2g of fiber. A cup of broccoli, by contrast, has only 6g total, of which 2.5g
are fiber, 1.5g are sugars. A cup of sweet corn has 31g total, 21g are starch (complex carbohydrates), 3g of fiber.
Making a list of items you consume will show you the relative amounts of helpful nutrients - and how many calories each contains. Putting a little arithmetic into
your diet plan will help you reduce the number you obsess over - your weight.
Eat well, and eat enough for the weight you want to be - and you’ll lose weight. Nutrition isn’t complicated. Discover nutrition, and it’s easier to lose weight.
made for you, when you discover nutrition.
A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories
(sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of
carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.
Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine
and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates - starches, such as those found in potatoes - take longer, but
are also healthy in moderation.
Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then
recombined to form proteins used in muscles and other structures.
Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a
good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.
A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on
the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.
Though you could get the basics from a variety of sources, when considering weight control in addition to getting the proper balance, it’s important to know
which sources are high in what.
Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That
also helps control cholesterol levels.
All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits
(apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).
Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful
nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they’re essential to good health. But when consumed in a form that contains an excessive
proportion, they provide enormous calories and fewer other nutrients.
A single Snickers candy bar, for example, contains 63g, with 53g of sugar, but only 2g of fiber. A cup of broccoli, by contrast, has only 6g total, of which 2.5g
are fiber, 1.5g are sugars. A cup of sweet corn has 31g total, 21g are starch (complex carbohydrates), 3g of fiber.
Making a list of items you consume will show you the relative amounts of helpful nutrients - and how many calories each contains. Putting a little arithmetic into
your diet plan will help you reduce the number you obsess over - your weight.
Eat well, and eat enough for the weight you want to be - and you’ll lose weight. Nutrition isn’t complicated. Discover nutrition, and it’s easier to lose weight.
Are you buying into weight loss myths? Few commercialized areas of science are so filled with fables and myths as weight loss. Everyone wants a
simple, safe, no-willpower solution. Someday, we may actually get one. For now there are no magic cures. But there are quite a few myths that need to be
exploded.
You may have read this one: eating ice cream actually causes weight loss. The so-called theory is that since ice cream is cold, and it takes energy (measured
in calories) to warm it up, your body is consuming energy while eating.
Your body does certainly require energy to warm up ice cream, and even to digest it. Any action the body takes requires energy, that’s basic physics applied to
physiology. But the devil is in the details. Eating ice cream, usually high in fat and sugar, takes in far more calories than are used to warm and digest it. Sorry,
you still need to go easy on the dessert.
Sometimes ice water is substituted in the myth. True it has no calories, so you’re much better off. But the energy needed to warm it to body temperature is
negligible in terms of the weight loss effect. However, sometimes you feel hungry when in fact the body is just slightly dehydrated. Drinking water can cause you
to feel less hungry, and it’s much lower in calories than regular soda or even orange juice.
Or, you might have heard this one: adding a pound of muscle makes the body burn an extra 50 calories. Not only not true, but meaningless. ‘Burns 50 calories’
over how long? Just sitting consumes about 70 calories per hour. The body is consuming energy to maintain internal temperature, repair cells, pump blood, etc.
A pound of new muscle will burn at most a dozen calories per hour. Still, adding muscle is a good idea, since to do so requires high effort - either through
running, weight training or other vigorous exercise. Mild exercise, such as walking, is good but tones more than builds muscle. The average man will burn about
350 calories in an hour long workout.
Vigorous exercise also raises the metabolic rate for a day, burning about 250 calories more than if one hadn’t exercised. A brisk walk will do so also, but at a
much lower level. It’s still a good idea to workout every other day and walk on the non-workout days. It keeps the muscles toned, stretched and helps prevent
the lactic acid buildup that causes sore muscles.
The reality is that if you take in more calories than your body uses the remaining energy is stored, generally in the form of chemical bonds in fatty tissues.
When the body requires more energy that you’ve supplied, it will turn to those fat stores in order to get some needed energy. That leads to lower fat in the body
and weight loss. That reality is best achieved by the old-fashioned combination of proper diet and adequate regular exercise.
simple, safe, no-willpower solution. Someday, we may actually get one. For now there are no magic cures. But there are quite a few myths that need to be
exploded.
You may have read this one: eating ice cream actually causes weight loss. The so-called theory is that since ice cream is cold, and it takes energy (measured
in calories) to warm it up, your body is consuming energy while eating.
Your body does certainly require energy to warm up ice cream, and even to digest it. Any action the body takes requires energy, that’s basic physics applied to
physiology. But the devil is in the details. Eating ice cream, usually high in fat and sugar, takes in far more calories than are used to warm and digest it. Sorry,
you still need to go easy on the dessert.
Sometimes ice water is substituted in the myth. True it has no calories, so you’re much better off. But the energy needed to warm it to body temperature is
negligible in terms of the weight loss effect. However, sometimes you feel hungry when in fact the body is just slightly dehydrated. Drinking water can cause you
to feel less hungry, and it’s much lower in calories than regular soda or even orange juice.
Or, you might have heard this one: adding a pound of muscle makes the body burn an extra 50 calories. Not only not true, but meaningless. ‘Burns 50 calories’
over how long? Just sitting consumes about 70 calories per hour. The body is consuming energy to maintain internal temperature, repair cells, pump blood, etc.
A pound of new muscle will burn at most a dozen calories per hour. Still, adding muscle is a good idea, since to do so requires high effort - either through
running, weight training or other vigorous exercise. Mild exercise, such as walking, is good but tones more than builds muscle. The average man will burn about
350 calories in an hour long workout.
Vigorous exercise also raises the metabolic rate for a day, burning about 250 calories more than if one hadn’t exercised. A brisk walk will do so also, but at a
much lower level. It’s still a good idea to workout every other day and walk on the non-workout days. It keeps the muscles toned, stretched and helps prevent
the lactic acid buildup that causes sore muscles.
The reality is that if you take in more calories than your body uses the remaining energy is stored, generally in the form of chemical bonds in fatty tissues.
When the body requires more energy that you’ve supplied, it will turn to those fat stores in order to get some needed energy. That leads to lower fat in the body
and weight loss. That reality is best achieved by the old-fashioned combination of proper diet and adequate regular exercise.
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