fat burning & weight loss - … · men usually have less body fat and more muscle than women of...

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Fat Burning & Weight Loss

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IndexMetabolismUltra-MetabolismNutrient DensityPrimal BlueprintThrive PhilosophyRight RecipeSleepSurgical Weight LossPortion ControlExerciseBreakfastMeal ReplacementsHypnosis

Nutrition

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MetabolismMetabolism: Converting food to energyMetabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels and growing and repairing cells.

The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate, what you might call metabolism. Several factors determine your individual basal metabolic rate: Body size and composition:

The bodies of people who are larger or have more muscle burn more calories, even at rest. Sex:

Men usually have less body fat and more muscle than women of the same age and weight. This will result in them burning more calories.

Age: As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.


How does metabolism affect weight

loss?

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MetabolismFat Burning & Weight Loss

Energy needs for your body's basic functions stay fairly consistent and aren't easily changed. Your basal metabolic rate accounts for about 60 to 75% of the calories you burn every day.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day: Food Processing:

Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body's energy requirement to process food stays relatively steady and isn't easily changed.

Physical Activity: Physical activity and exercise account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.

While you don't have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn.

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MetabolismFat Burning & Weight Loss

Burn Calories with Exercise

Aerobics: Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.

Strength Training: Strength training exercises, such as weightlifting are important because they help counteract muscle loss associated with aging. Since muscle tissue burns more calories than fat tissue, muscle mass is a key factor in weight loss.

Lifestyle activities: Any extra movement helps burn calories. Try to walk and move around a few minutes each day. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and housework burn calories and contribute to weight loss.

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Ultra-MetabolismUltra-Metabolism: Dr. HymanThere are 7 keys to weight loss and all of them work together to open the door to vitality, good health and successful long-term weight loss.

Control your appetite and metabolism by understanding how the brain, gut and fat cells communicate with one another through hormones and brain messenger chemicals called neuropeptides to drive your eating behavior.

Understand how stress makes you fat and how to overcome its effects. Control inflammation, a hidden force behind weight gain and disease. Prevent cellular “rust,” which interferes with metabolism and causes inflammation. Learn how to turbocharge your metabolic engine to turn calories into energy more efficiently. Make sure your thyroid, the master metabolism hormone, is working optimally. Detoxify your liver so it will properly metabolize sugars and fats and eliminate toxins and toxic

weight.


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Ultra-MetabolismUltra-Metabolism: Dr. HymanThe Ultra-Metabolism prescription helps you create health and lose weight by putting these fragments of information into a comprehensive explanation and practical strategy.

1. Compose the Perfect Meals: Focus on the types of food you consume and the way you balance the various kinds of food you eat.

Eat real food – whole, fresh fruits & vegetables, wild fish, whole grains, grass-fed beef, beans, unsalted nuts, seeds and legumes.Eat the right fats – olive oil, nuts, coconut oil and fish oil. These provide satisfying, slowly absorbed energy that makes you full faster and keeps you feeling full longer.Balance glycemic load – eat more fiber, avoid all sugars and HFC’s. Dietary fibers lower glycemic load.


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Ultra-MetabolismUltra-Metabolism: Dr. Hyman

2. Meal timing and frequency: Eating regular meals throughout the day improve your chances of losing weight and reduce many risk factors for heart disease, diabetes and aging in general.

Eat often - If you eat in a regular, rhythmic pattern, at roughly the same time every day, you will eat less, burn more fat and lower your cholesterol & insulin levels.Eat breakfast - Eating upon waking brings your blood sugar levels back to normal, kick-starts your metabolism and sets you up to be on an even metabolic keel for the rest of the day.Don’t eat just before bed - When you are asleep, all the hormone and messenger molecules that control your metabolism promote healing, repair and growth.

3. Control appetite: Avoid all processed foods, refined flours and grains and enjoy whole, fresh, healthy foods.

4. Hormonal balance: Use herbs such as ginseng, green tea, fenugreek and cinnamon to balance hormones and control appetite.


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Ultra-MetabolismUltra-Metabolism: Dr. Hyman

5. Supplements: Use supplements to aid in appetite control.Alpha-lipoic acid, a powerful antioxidant that improves glucose metabolism. Gamma-linolenic acid (GLA), found in evening primrose oil. PGX (PolyGlycopleX) or konjac root fiber, special fibers that absorb sugar and fat in the gut.

6. Testing: If none of the above works for you, consider testing to find the causes for out-of-control appetite. Tests may include Insulin and Glucose Tolerance Test and Triglyceride and HDL Level Tests.


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Nutrient DensityNutritarian Diet: Dr. FuhrmanThe key to this diet is a simple formula: H = N/ C (Health = Nutrients/ Calories)Your health is predicted by your nutrient intake divided by your intake of calories. In other words, you must eat a diet rich in nutrients and fiber, with a very low percentage of foods that are not nutrient-and fiber-dense. It is the same formula that will enable your body to achieve slimness.

Six Week Plan for Weight Loss1. Raw Vegetables – Eat in unlimited quantities. Since they have a negative caloric effect, the

more you eat, the more you lose. Raw foods also have a faster transit time through the digestive tract and result in a lower glucose response and encourage more weight loss than their cooked counterparts. Goal = 1 lb. daily.

2. Cooked Vegetables – Eat as many steamed or cooked green vegetables as you can. Cooked non-green nutrient-dense vegetables such as eggplant, mushrooms, peppers, onions, tomatoes, carrots and cauliflower are unlimited as well. Goal = 1 lb. daily.


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Nutrient Density3. Beans & Legumes – They are among the world’s most perfect foods. They stabilize blood

sugar, blunt the desire for sweets and prevent mid-afternoon cravings. Beans are the best food source of resistant starch. Goal = 1 cup daily. Resistant starch aids in weight loss and digestive health, helps prevent constipation,

helps maintain blood sugar levels, reduces risk of diabetes, heart disease and colon cancer.

4. Fresh Fruit – Eat at least 4 fresh fruits daily, but no fruit juice. Fruit juice allows you to quickly consume three times the calories without the fiber to regulate absorption. Frozen fruit is permissible, but avoid canned fruit because it is not as nutritious. If you need to use canned fruit as a condiment (mandarin oranges, pineapple), make sure it is unsweetened. Dried fruits should be used only in very small amounts for sweetening.

5. Starchy Vegetables & Whole Grains – These are grouped together because either can be the culprit for those who have difficulty losing weight. While wholesome high-carbohydrate foods are a valuable addition to a disease-prevention diet , they are more calorically dense than the non-starchy vegetables. Limited to 1 serving daily. For those who want to lose weight more rapidly, and those who have difficulty losing

weight no matter what they do may want to restrict these foods altogether, at least until they have arrived at their target weight.


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Nutrient Density6. Nuts & Seeds – Nuts and seeds contain 150 to 200 calories per ounce. Eating a small

amount, one ounce or less, each day, however, adds valuable nutrients and healthy unprocessed fats. Nuts and seeds are ideal in salad dressings, particularly when blended with fruits and spices or vegetable juice. Always eat nuts and seeds raw because the roasting process alters their beneficial fats.

7. Spices, Herbs & Condiments – Use all spices and herbs, except for salt. When using condiments, a little mustard is okay, but pickled foods contain too much salt and should be avoided. If you love to use ketchup or tomato sauce, you may find a lower-calorie, unsweetened ketchup at the health-food store and a tomato sauce made with no oil. Better yet, make your own tomato sauce with onion and garlic but no oil or salt.


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Nutrient DensityLife Plan:Losing weight will do you no good unless you keep it off. When you adopt a nutritarian diet style as a longevity plan, slimness will be a by-product of your new commitment to excellent health. Once the Six Week Plan is over, you will move on to the Life Plan, which offers more choices. For longevity and weight loss, the Life Plan diet should aim to be made up of at least 90% unrefined plant foods.

Vegetables: half raw and half cooked = 30-60% of caloriesFruits: 10-40% of caloriesBeans & Legumes: 10-40% of caloriesSeeds & Nuts: 10-40% of caloriesWhole Grains & Potatoes: 20% or less of caloriesPoultry, Eggs, Oil, Fish & Fat Free Dairy: Less than 10% of caloriesBeef, Sweets, Cheese & Processed Foods: Rarely

This program is not for everybody, because added to the desire to lose weight must be the willingness to make a commitment to achieve wellness. Once that commitment is made, however, there need not be any failures; with proper support and this program, everyone can succeed.


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Primal BlueprintPrimal Blueprint: Mark SissonAn evolution-based, high-performance strategy.We all possess a DNA “recipe” to build a healthy human. The KEY is switching genes on or off based on signals we give them. The biologically appropriate clues are all found in human evolution.

If we follow the human diet, from 100,000 generations, healthy fats & proteins from animals; no sugar, grains and legumes, no schedule…The results: lean, strong, fit, healthy, fertile, disease-free people with long life spans.

Greatest Strategy: Recognize that fat is our preferred fuel source. Become fat and keto adapted. Base the diet on adequate protein and healthy fats. Grains are totally unnecessary! Use carbs as an “elective” fuel, because you don’t need much at all.Key Concept: Control insulin (a fat storage hormone). High levels of insulin locks fats into cells and doesn’t allow us to access it. If insulin is under control, we can become a fat burning beast.Goals: Burn off stored body fat, build or preserve muscle, increase energy, improve strength and power.


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Primal BlueprintPrimal Blueprint Pyramid

Meat, Fish, Fowl and Eggs – bulk of dietary calories, emphasize pastured, grass-fed, organic and wild

Saturated fat for energy, satiety, cell & hormone function Protein for building blocks and lean mass

Vegetables – organic and/or locally grown. Bulk of meal emphasis and nutrients.Best Fats – macadamia nuts, avocado, coconut oil, animal fat and local extra-virgin olive oil.

Moderation foods: Fruit – locally grown, in season, high antioxidant (berries). Other Nuts/ Seeds – great snack option. High Fat Dairy – raw, fermented or unpasteurized. Starchy Tuber, Wild Rice – athlete’s option.

Sensible Indulgences: dark chocolate and red wine.Supplements: multi, omega-3, vitamin D, probiotics, protein/meal powder.

No Grains and No Processed Foods!




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Primal BlueprintPrimal Blueprint: Mark SissonCarbohydrate Intake:Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of primal exercise. The ranges in each zone account for individual metabolic differences.

0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.

50-100 grams per day: Sweet spot for weight loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.




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Primal BlueprintCarbohydrate Intake: 100-150 grams per day: Primal maintenance zone. Once you’ve arrived at your goal or ideal

body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other primal foods.

150-300 grams per day: Insidious weight gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes and even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.

300+ grams per day: Danger zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and Type 2 diabetes.




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Thrive PhilosophyThrive Philosophy: Brendan BrazierFour elements of the overall plant-based, whole food nutritional philosophy:

1. Net Energy Gain = Energy remaining once digestive energy has been spentHighly processed, refined, denatured food requires that significantly more digestive energy be spent to break it down in the process of transferring its caloric energy to us. However, high-net-gain foods deliver us energy by way of conservation as opposed to consumption. This leads you to shift the prime carbohydrate sources from processed and refined carbs, such as pasta and bread, to fruit and pseudo grains. Both are packed with carbohydrate in the form of easily assimilated carbs, considerably easier to digest than refined grain flour. And both provide a higher micronutrient level than these processed, refined carb sources.


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Thrive Philosophy2. Choose Alkaline-Forming Foods

The measure of acidity or alkalinity is called pH. Maintaining a balanced pH within the body is an important part of achieving and sustaining peak health. If our pH drops, our body becomes too acidic, adversely affecting health at the cellular level. People with low pH are prone to many ailments including the development of kidney stones, loss of bone mass, and reduction of growth hormone(resulting in loss of lean muscle mass and increase in body fat production) and also fatigue. Most prescription drugs, artificial sweeteners and synthetic vitamin and mineral supplements are extremely acid-forming.Prevention: consume more alkaline-forming foods and fewer acid-forming ones. Minerals are exceptionally alkaline-forming, so foods with a greater concentration of micronutrients, greater nutrient density, will inherently have a greater alkaline-forming effect.Chlorophyll content significantly raises the pH of food and in turn, the body. It is prized for its ability to cleanse our blood by helping remove toxins deposited from dietary and environmental sources. Chlorophyll is linked to the body’s production of red blood cells, making daily consumption of chlorophyll-rich foods important for ensuring the body’s constant cell regeneration and for improving oxygen transport in the body and therefore, energy levels. By optimizing the body’s regeneration of blood cells, chlorophyll also contributes to peak athletic performance.




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Thrive Philosophy3. Eliminate Biological Debt: = Acquire energy through nourishment, not stimulation

There are two types of energy: one obtained from stimulation, the other from nourishment. Stimulation is short-term energy and simply treats the symptom of fatigue. Being well nourished, in contrast, eliminates the need for stimulation, because a steady supply of energy is available to those whose nutritional needs have been met. In effect, sound nutrition is a preemptive strike against fatigue and the ensuing desire for stimulants. With nutrient-dense whole food as the foundation of your diet, there’s no need to ever get into biological debt.

When we use nutrient-dense whole food as our source of energy, rather than fleeting pick-me-ups, our adrenals will not be stimulated and simultaneously, our sustainable energy level will rise because of the acquired nutrients. Energy derived from good nutrition, cost-free energy, does not take a toll on the adrenal glands and so doesn’t need to be stoked with stimulating substances. In fact, one characteristic of wellness is a ready supply of natural energy that doesn’t rely on adrenal stimulation. People who are truly well have boundless energy with no need for stimulants, such as caffeine or refined sugar.




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Thrive Philosophy4. Avoid Common Allergens

Wheat, gluten (in wheat), corn, soy and dairy are the most common causes of common allergens, such as mild nasal congestion, headache, mental fog and sensitivities to certain foods.

If you suspect you may have a food sensitivity, try eliminating the common allergens, processed corn, wheat/gluten, dairy products, and soy from your diet. Test by removing one food at a time for a period of 10 days so that you can isolate your reactions. If your symptoms subside when you are off the food, then you will know that it causes you problems and you’d be better off removing it from your diet. If you don’t notice a change when you go off a food, then you can carry on eating it.




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Right RecipeThe Right Recipe: Bill Phillips There are four primary ingredients to The Right Recipe: the Right Foods, the Right Amounts, the Right Combos and the Right Times. When you combine these four ingredients, you absolutely, positively will have the Right Recipe to feed your body in a balanced, healthy, satisfying and delicious way. You'll be able to gain energy, build strength, look and feel younger and reduce body fat.


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Right Recipe1. Right Foods

The best foods offer the most nutrients per calories. The technical term for these right foods is "nutrient rich and calorie compact." That is the opposite of "empty calories" or "wrong foods," which means they contain calories but little nutrition. Protein – Protein is needed for the amino acids, which are the basic building blocks of

muscle. Also, protein supports your metabolism, helps stabilize energy levels through its effect on insulin and blood sugar and satisfies your appetite. Protein rich foods include: chicken breast, turkey breast, lean beef, swordfish, orange roughy, salmon, tuna, crab, lobster, shrimp, lean ground beef, buffalo, eggs, cottage cheese, low-fat cheese, nutrition shakes and protein powder.

Carbohydrates – Carbohydrates are a source of immediate energy for all of your body's trillions of cells. Carbohydrates also cause the release of insulin, a powerful hormone needed to help amino acids enter cells. In that way, carbohydrates and protein work together, which is one of the many reasons I have included both in every meal. Quality carbohydrates include: brown rice, oatmeal, potatoes, yams, pasta, barley, apples, berries, oranges, wholegrain breads and pitas.




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Essential Fats – Essential fat fortifies and nourishes the 75 trillion cells within our bodies, increases the metabolism of stored body fat and decreases fat production. Healthy foods with essential fats include: salmon, tuna, halibut, other high-oil fish, canola oil, olive oil, safflower oil, spinach, kale and other dark leafy vegetables.

Vitamins & Minerals – Vitamins and minerals contribute to good health, muscle growth, and proper fat burning by regulating the metabolism and assisting the biochemical processes that release and recharge energy from the food you eat. Fat soluble vitamins include A, D, E and K. Because these vitamins have an affinity for fat, they can be stored in both adipose (fat) tissue and in the liver, extending their effective life span in the body and strongly decreasing the chance of developing deficiencies. Water soluble vitamins include all of the B vitamins and vitamin C; they aren't stored in the body for more than a few hours, so daily intake is a must. Minerals are inorganic in nature, meaning they are not produced by plants or animals, but they can be found in plant- or animal-based foods. For example, there is iron in red meat, calcium in milk and potassium in bananas. Minerals are essential for nerve cell communication, flexing muscles, fluid balance and energy production. Many minerals also serve as building blocks for body tissues, such as calcium and phosphorus for bones.




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Water – All living things rely on water to thrive, you and I included. Water helps produce energy, detoxify our bodies, regulate body temperature, build new cells and lubricate joints, among thousands of other functions. We generally lose about 10 cups of water per day. Unfortunately, research shows that most Americans don't drink nearly that much. Consequently, many people are walking around in a chronic state of dehydration, which can impair both mental and physical functions. Water loss can cause headaches, loss of energy, muscle weakness and irritability. Water loss of just seven percent can be fatal.




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Right Recipe2. Right Amounts

Gain an understanding of the importance of portions. Eating too little or overeating the right or wrong foods in one meal will throw your energy off for hours later in the day. A portion is an amount of right protein roughly equal to the size of the palm of your hand.

For example, a chicken breast about the size of the palm of your hand is a proper portion of chicken for you.

A portion of a right carbohydrate is an amount roughly equal to the size of your clenched fist. For example, a baked potato about that size is the right amount for you.

The right amount of a serving of vegetables is approximately what you might imagine you can hold in the cupped palm of your hand. For example, a portion of steamed broccoli could be a little or a lot, depending on your appetite, really. With vegetables, you don't have to limit yourself to a certain amount, and you certainly don't have to force feed yourself a certain serving size.




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Right Recipe3. Right Combos

Eating the right combinations is as simple as including a portion of protein and a portion of carbohydrates in every meal. At least two of your daily meals should also include a portion of vegetables. Combining the right foods in the right amounts not only calms your cravings, but helps feed your muscles by providing both the amino acids from protein, along with carbohydrates, which help "shuttle" that protein into cells.




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Right Recipe4. Right Times

The Right Times means eating the right way, six times a day. Eating six meals a day creates a "metabolic environment" that supports your energy and muscle metabolism, while helping you burn body fat and allowing you to maintain lean muscle. Remember, muscle not only helps you look leaner but also makes your body more metabolically active. Muscle burns calories even when you are just sitting there. Fat does not.

When you eat meals every few hours, you'll have more energy and less hunger and cravings as was demonstrated in a study where it was shown that people who ate two large meals a day, given the same food choices as those eating six meals a day, consumed an average of 27% more food.

The Right Recipe Summarized: What it really all boils down to: When you eat the right foods, in the right amounts, in the right combos, at the right times, you simply cannot go wrong!




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SleepSleep & Body WeightResearchers speculate that there are several ways that chronic sleep deprivation might lead to weight gain, either by increasing how much food people eat or decreasing the energy that they burn.

Sleep deprivation could increase energy intake by: Increasing hunger: Sleep deprivation may alter the hormones that control hunger. One small

study, for example, found that young men who were deprived of sleep had higher levels of the appetite-stimulating hormone ghrelin and lower levels of the satiety-inducing hormone leptin, with a corresponding increase in hunger and appetite, especially for foods rich in fat and carbohydrates.

Giving people more time to eat: People who sleep less each night may eat more than people who get a full night’s sleep simply because they have more waking time available. Recently, a small laboratory study found that people who were deprived of sleep and surrounded by tasty snacks tended to snack more, especially during the extra hours they were awake at night—than when they had adequate sleep.


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Sleep Prompting people to choose less healthy diets: Observational studies have not seen a

consistent link between sleep and food choices. But one study of Japanese workers did find that workers who slept fewer than six hours a night were more likely to eat out, have irregular meal patterns, and snack than those who slept more than six hours.

Sleep deprivation could decrease energy expenditure by: Decreasing physical activity: People who don’t get enough sleep are more tired during the

day and as a result may curb their physical activity. Some studies have found that sleep-deprived people tend to spend more time watching TV, less time playing organized sports and less time being physically active than people who get enough sleep. But these differences in physical activity or TV viewing are not large enough to explain the association between sleep and weight.

Lowering body temperature: In laboratory experiments, people who are sleep-deprived tend to see a drop in their body temperatures. This drop, in turn, may lead to decreased energy expenditure. Yet a recent study did not find any link between sleep duration and total energy expenditure.



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SleepThe Bottom Line: Sleep is a promising target for obesity preventionThere is convincing evidence that getting a less than ideal amount of sleep is an independent and strong risk factor for obesity, in infants and children as well as in adults. Most of the research thus far, however, has consisted of observational studies and it remains to be seen whether teaching children or adults how to get a better night’s sleep can lower their risk of obesity or help them lose weight. Randomized clinical trials that are currently underway may soon provide more answers.

Some researchers have cautioned against being too quick to promote sleep as an answer to the obesity epidemic, given the shortcomings of the research conducted to date. Yet from a public health perspective, there is little risk in encouraging healthy sleep through lifestyle changes, such as setting a consistent bedtime, limiting caffeine late in the day, and curtailing high-tech distractions in the bedroom. Good sleep habits have other benefits, too, like boosting alertness at school or work, improving mood, and enhancing overall quality of life. That’s all the more reason to put a long night’s sleep on the short list for obesity prevention.



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Surgical Weight LossGastric bypass and other weight-loss surgeries make changes to your digestive system to help you lose weight by limiting how much you can eat, by reducing the absorption of nutrients, or both. Gastric bypass and other weight-loss surgeries are done when diet and exercise haven't worked or when you have serious health problems because of your weight.

There are many types of weight-loss surgery, known collectively as bariatric surgery. Gastric bypass is one of the most common types of bariatric surgery in the United States. Many surgeons prefer gastric bypass surgery because it generally has fewer complications than do other weight-loss surgeries.

Still, all forms of weight-loss surgery, including gastric bypass, are major procedures that can pose serious risks and side effects. Also, you must make permanent healthy changes to your diet and get regular exercise to help ensure the long-term success of bariatric surgery.

Gastric bypass isn't for everyone. You may need to meet certain medical guidelines to qualify and may have to undergo an extensive screening process. You must be willing to make permanent changes to lead a healthier lifestyle. You may be required to participate in long-term follow-up plans that include monitoring your nutrition, lifestyle and behavior and medical conditions.


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Portion ControlPortion control is an important concept when you're trying to lose weight and keep it off. But you don't need to memorize a food list or carry around measuring cups to get a better handle on serving sizes. Instead, use common visual cues to remind yourself of appropriate serving sizes.

For example, a medium pepper is about the size of a baseball and equals one vegetable serving. While not all foods perfectly match visual cues, this method can help you better judge serving sizes and practice portion control, which may help with weight loss.

If you think the servings seem small, don't panic. Remember that you can eat multiple servings every day from each food group.

Fruits: One small apple or one small orange is about the same size as a tennis ball and equals one fruit serving (about 60 calories).

Vegetables: Half a cup of cooked carrots is about the same as half a baseball and equals one vegetable serving (about 25 calories). You can eat even more raw leafy vegetables. Two cups of spinach, about two baseballs are about 25 calories.


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Portion ControlCarbohydrates: Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving (about 70 calories). If pasta isn't your thing, picture brown rice instead. You can have 1/3 cup of cooked brown rice for 70 calories.

Protein/Dairy: One and a half to 2 ounces of low-fat hard cheddar cheese are about the same size as three to four dice and equal one protein/dairy serving (about 110 calories).

Protein/Meat: A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of a deck of cards and equals one protein/meat serving (about 110 calories). The same is true for a 2-ounce patty of cooked lean mince meat, which equals one serving (about 110 calories).

Fats: Two teaspoons of regular mayonnaise are about the same size as two dice and equal one fat serving (about 45 calories).

Pulling it all TogetherIt may take some practice to become a better judge of serving sizes and portions, especially as you put entire meals together. The more you practice visualizing the cues, the more control you'll have over portion sizes. Controlling portion sizes also means controlling calories and that's key to achieving your weight-loss goals.


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ExerciseBeing active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more energy (calories). When you burn more calories than you consume, you lose weight.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss.

While diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.


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ExerciseFor most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

Aerobic Activity: Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.

Strength Training: Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines. Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.


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ExerciseAs a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.


Activity (1-hour duration) Weight of person and calories burned160 pounds (73kg) 200 pounds (91kg) 240 pounds (109kg)

Aerobics, high impact 533 664 796Aerobics, low impact 365 455 545Aerobics, water 402 501 600Backpacking 511 637 763Basketball game 584 728 872Bicycling, < 10 mph, leisure 292 364 436Bowling 219 273 327Canoeing 256 319 382Dancing, ballroom 219 273 327Football, touch or flag 584 728 872Golfing, carrying clubs 314 391 469Hiking 438 546 654Ice skating 511 637 763Racquetball 511 637 763Resistance (weight) training 365 455 545

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ExerciseFat Burning & Weight Loss

Activity (1-hour duration) Weight of person and calories burned160 pounds (73kg) 200 pounds (91kg) 240 pounds (109kg)

Rope jumping 861 1,074 1,286Rowing, stationary 438 546 654Running, 5 mph 606 755 905Running, 8 mph 861 1,074 1,286Rollerblading 548 683 818Skiing, cross-country 496 619 741Skiing, downhill 314 391 469Skiing, water 438 546 654Softball or baseball 365 455 545Stair treadmill 657 819 981Swimming, laps 423 528 632Tae kwon do 752 937 1,123Tai chi 219 273 327Tennis, singles 584 728 872Volleyball 292 364 436Walking, 2 mph 204 255 305Walking, 3.5 mph 314 391 469

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BreakfastBreakfast and Weight Loss:Here are some of the ways that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss: Reduced Hunger: Eating breakfast may reduce your hunger later in the day, which may make

it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

Healthy Choices: Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day, too.

More Energy: Eating breakfast may give you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.

If you skip breakfast, whether you're trying to save time or cut calories, you may want to reconsider, especially if you're trying to control your weight.


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HypnosisHypnosis for Weight Loss: How: Hypnosis can aid in weight loss by helping to motivate the mind to make those healthier

changes more easily and more consistently. Sessions: Hypnosis for weight loss tends to be more intensive because every time we eat

were dealing with all different issues. Weight loss clients would usually have between 5-15 sessions over a period of 6-8 months.

Safety: There are no side effects of hypnosis. Harvard did a study on whether or not someone can be given suggestions that are not safe for them, and they came to the “Observer Effect,” which is if you try to give someone a suggestion that is outside their moral code or if is in some way unsafe, their conscious mind will wake them up.

Success Rate: Researchers analyzed 18 studies comparing a cognitive behavioral therapy such as relaxation training, guided imagery, self monitoring, or goal setting with the same therapy supplemented by hypnosis. Those who received the hypnosis lost more weight than 90 percent of those not receiving hypnosis and maintained the weight loss two years after treatment ended.

Suggestions: Find someone who is properly certified, well-qualified, either certified through hypnosos.edu or one of the other larger organizations in the country and go to a first session, even if you are skeptical and wait a week or two to see if there are any changes. The proof of hypnosis is in the changes that occur.


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Meal ReplacementsMeal Replacements for Weight Loss:

Pros: Convenient Saves time Can regulate protein, carbohydrate and fat intake Portion control

Cons: Unhealthy ingredients Doesn’t teach healthy eating habits


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Taveras EM, Rifas-Shiman SL, Oken E, Gunderson EP, Gillman MW. Short sleep duration in infancy and risk of childhood overweight. Arch Pediatr Adolesc Med. 2008; 162:305-11.


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http://www.sleepfoundation.org/article/sleep-america-polls/2005-adult-sleep-habits-and-styles

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BibliographyBell JF, Zimmerman FJ. Shortened nighttime sleep duration in early life and subsequent childhood obesity. Arch Pediatr Adolesc Med. 2010; 164:840-5.

Landhuis CE, Poulton R, Welch D, Hancox RJ. Childhood sleep time and long-term risk for obesity: a 32-year prospective birth cohort study. Pediatrics. 2008; 122:955-60.

Nevarez MD, Rifas-Shiman SL, Kleinman KP, Gillman MW, Taveras EM. Associations of early life risk factors with infant sleep duration. Acad Pediatr. 2010; 10:187-93.

Wake M, Price A, Clifford S, Ukoumunne OC, Hiscock H. Does an intervention that improves infant sleep also improve overweight at age 6? Follow-up of a randomised trial. Arch Dis Child. 2011; 96:526-32.

Paul IM, Savage JS, Anzman SL, et al. Preventing obesity during infancy: a pilot study. Obesity (Silver Spring). 2011; 19:353-61.

Prevention of Overweight in Infancy (POInz). ClinicalTrials.gov, 2009. Accessed on June 14, 2011.


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BibliographyNielsen LS, Danielsen KV, Sorensen TI. Short sleep duration as a possible cause of obesity: critical analysis of the epidemiological evidence. Obes Rev. 2011; 12:78-92.

Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol. 2006; 164:947-54.

Pan A, Schernhammer ES, Sun Q, Hu FB. Rotating night shift work and risk of type 2 diabetes: two prospective cohort studies in women. PLoS Med. 2011; 8:e1001141. Epub 2011 Dec 6.

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Cizza G, Marincola P, Mattingly M, et al. Treatment of obesity with extension of sleep duration: a randomized, prospective, controlled trial. Clin Trials. 2010; 7:274-85.

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BibliographySpiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004; 141:846-50.

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BibliographyHorne J. Obesity and short sleep: unlikely bedfellows? Obes Rev. 2011; 12:e84-94.

Twelve Simple Tips to Improve Your Sleep. 2007. Accessed June 14, 2011.


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http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips


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Works CitedHyman M.D., Mark (2006-03-21). Ultrametabolism: The Simple Plan for Automatic Weight Loss (pp. 73-74). [Kindle Edition]. Scribner.

Hyman M.D., Mark (2006-03-21). Ultrametabolism: The Simple Plan for Automatic Weight Loss.

Fuhrman, Joel (2011-01-05). Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss.

http://www.primalblueprint.com/

BrendanBrazier.com


MayoClinic: http://www.mayoclinic.org/

Interview with Chel Hamilton – Master Hypnotist

Transformation.com


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The Health Coach Group was founded by Cathy Sykora to help many people find health and wellness through lifestyle changes. She works toward disease prevention to replace the need for diagnosis and treatment. The Health Coach Group makes up a new layer in health care that will bring many who need it to

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