Weight Loss Information from experts |
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How To Lose Weight Quickly and Safely
"I eat like a bird, why do I gain weight?" When someone says that, I ask them "What kind or a bird a sparrow or a vulture"? Studies showed that there is a direct correlation between a person being inactive and weight gain. Experts say that it is inactivity, not excess eating that can add excess body fat. Losing excess bodyweight is simple as soon as one follows certain systematic procedures. You cannot, however, invent your own rules or follow the advice of the uninformed. For instance, I recently talked with a woman who was following a well-known franchised diet plan. Her "diet consultant" recommended that she should not exercise while dieting. Proving this thinking is erroneous are many articles in Medical Journals. They state that if one simultaneously attempts weight loss without following a properly designed exercise program, some or the lost body weight is muscle tissue. Muscle tissue is dynamic tissue and provides the ability to fulfill daily activities as sitting, standing, and walking. It is extremely important to preserve as much of it as possible. If you exercise while dieting, you will not lose valuable muscle tissue. Weight Management Three components to weight control are interdependent and mutually supportive. They are (1. Diet (2. Exercises, and (3. Behavioral change and (4. A support system. Most experts recommend an intake of 1200 to 1500 calories daily. That amount of calories will pro vide the body with enough energy to allow all bodily functions to happen. Typically, less calories are not considered healthy for the average person. The exact mix of carbohydrates, fats, and proteins in this 1200-1500 calorie vary. Generally, a healthy diet should be high in carbohydrates intake, low in fat and protein. Check with your physician for recommendations. Your diet should also: I. Satisfy all nutrients needs except most energy needs. Exercise The following guidelines offer a result producing fitness program for dieters. I. Frequency: Three to five days per week. 2. Intensity: 40 to 85% of your maximum heart rate, depending on your present physical condition. Calculate maximum heart rate by subtracting your age from the number 220. 3. Duration: Up to 30 minutes (or as recommended by you health care provider) at a moderate pace, which allows normal conversation while exercising. Check with your physician or health care practitioner for recommendations. 4. Type of activity: Any activity maintained for a time, using large muscle groups in Rhymtic motions. Example: jogging-running, walking-hiking, swimming, cycling (stationary or on-road), rowing machines, or any endurance-type game activities, such as cycling (stationary or on the road), or any other endurance type activities you prefer. It will take about three months to reach a maximal improvement in fitness. Then, you must continue to exercise and practice weight management to prevent your body from reverting, slowly but surely, to its previous, out-or shape condition. Behavioral Modification and a Support System Behavior change is the most difficult to master and the most complex of the three components; space does not allow an in-depth discussion or it here. However, here are some guidelines that work. 1. Keep precise records daily. 2. Eat roods you enjoy but know when to stop. 3. Enlist the support or friends and relatives. 4. Weigh yourself no more than once a day -morning is best. 5. Don't be so serious about it that you become disheartened if you "blow it" occasionally. 6. Don't expect to lose more than three pounds or more per week. That is much fat. Next time, you are al a meat counter, ask the butcher for three pounds or fat. Seeing believes. 7. Expect about a seven to ten day interval time before your diet kicks in and your weigh begins to drop. Do not abandon hope so soon. 8. If possible, divide your total calorie intake for the day into many small instead or three large meals. 9. Be patient! You can do it. 10. Set realistic, long-term goals. Remember staying fit is a way or life. It calls for above average discipline, motivation, and patience. Everyone that makes the commitment to lose excess body fat and to become fit, agree on one thing: Once you achieve wellness, you will never want to be average again. You can and should do it. Go for it. Joseph F Mullen Joseph Mullen is the author of numerous books, national magazine and newspaper articles, with appearances on numerous radio and television programs. A former owner of fitness and physical therapy centers, he is a former staff member of Nautilus SportsMedical Industries and former Regional Director of Northern California for MedX West. He is the President of Fitness Therapy Publishing. His latest book is: The Da Vinci Fitness Code which is available by contacting him at [email protected]
MORE RESOURCES: Exclusive | First Medicare Health Plans to Start Paying for Weight-Loss Drug Wegovy The Wall Street Journal Woman says she got pregnant while on Mounjaro: What to know about weight loss drugs and pregnancy ABC News Viking Stock Surges After Weight-Loss Drug Tops Expectations Investor's Business Daily Tips to improve sleep for weight loss in PCOS Hindustan Times Fat loss: Probiotics in kombucha could mimic effects of fasting Medical News Today ‘Ozempic babies’: Medical expert explains how weight loss drugs can increase chances of pregnancy WBRC Orlando Health Weight Loss and Bariatric Surgery Institute Orlando Health Amanda Bynes says she gained over 20 pounds while depressed, shares dramatic weight-loss goals Page Six What To Know About Pemvidutide—Altimmune Says Weight Loss Drug Minimized Muscle Mass Loss In Trial Forbes Power Foods to Spur Weight Loss WCPO 9 Cincinnati Weight loss caused by common diabetes drug tied to “anti-hunger” molecule in study Stanford Medical Center Report Patients Hate ‘Forever’ Drugs. Are Ozempic and Wegovy Different? The New York Times Doctors weigh in on weight loss drug craze amid lawsuits against drug companies WPTV News Channel 5 West Palm As obesity rates rise in the U.S. and worldwide, new weight-loss drugs surge in popularity Pew Research Center Medicare Can Now Cover Wegovy – But Not for Weight Loss diaTribe Foundation 'Oatzempic challenge' helped dieters lose 40 pounds in 2 months, they claim — doctors weigh in New York Post Could an Alzheimer's drug prevent bone loss, weight gain in menopause? Medical News Today Opinion | The High Cost of Weight-Loss Drugs The New York Times Dozens sue saying Ozempic, other weight loss and diabetes drugs cause harmful side effects USA TODAY "Kiss From A Rose": Tammy Slaton's Best Floral Outfits After Extraordinary Weight Loss Milestone Screen Rant Oprah’s ‘Weight Loss Revolution’ Is a Brief, Surface-Level Overview of Obesity Drugs: TV Review Variety Resistant starch for weight loss: New study finds link Medical News Today FitSpresso Reviews (Weight Loss Supplement) Is It Worth The Hype? What Are The Latest Customer Results Saying? Onlymyhealth Oprah Takes on Weight Stigma in the Ozempic Era The New York Times Can weight loss drugs be used for prevention? Good Morning America FOX 17's women's health expert talks about effectiveness of weight loss drugs FOX 17 West Michigan News Wegovy Is First Weight-Loss Drug Approved for Heart Diseases Scientific American Oprah weight loss TV special discusses injectables, body shaming The Washington Post An insight into the weight loss drugs Wegovy and Ozempic The Jerusalem Post |
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