wining the weight battle

Winning the weight battle …. taking the guesswork out of your health and fitness program

This information is a curtsey of All Around Fitness Inc.

Copyright © 2003 All Around Fitness, Inc.

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Losing Abdominal Fat .................................................................................................................................... 2

Assess your activity level, first ................................................................................................................................ 3

To maintain your current weight, follow this formula ..................................................................... 3

University of Maryland Medicine Formula ................................................................................................................. 3

How to Calculate Your Daily Calorie Needs .......................................................................................... 4

Harris-Benedict Formula ......................................................................................................................................... 4

How Are Calories Burned? ........................................................................................................................... 4

Fat Burning Nutrition Guidelines ............................................................................................................... 5

Do's and Don'ts of Dieting ........................................................................................................................... 6

How to Maintain Long Term Weight Loss ........................................................................................... 11

Leading Health Indicators .......................................................................................................................... 12

Physical Activity .............................................................................................................................................. 13

Health Impact of Physical Activity .......................................................................................................... 14

Populations With Low Rates of Physical Activity .............................................................................. 14

Overweight and Obesity ............................................................................................................................. 15

Health Impact of Overweight and Obesity ......................................................................................... 17

Populations With High Rates of Overweight and Obesity ............................................................ 17

Reducing Overweight and Obesity ......................................................................................................... 17

Dietary and Physical Activity Recommendations ............................................................................. 18




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Losing Abdominal Fat The best way to burn fat off your abs is not to do more ab workouts, but to do more cardiovascular exercise, such as riding a bike, stair climber, elliptical machine or using a treadmill or a rower machine. They are all great fat burners, your target heart rate should be at about 70% to 85% of your age predicted maximal heart rate (220-your age) and maintain it for about 30-45 minutes 5 to 6 days a week for the fastest results. Train your abs muscles about twice a week, just as you would any other muscle group in your body. Once you are satisfied with your level of body fat and your abdominal definition you can cut back to 3-4 days per week for 20-30 minutes for maintenance. If you do not have the time maintain a 5 to 6 days a week work out just remember 3 to 4 days a week is just as effective. By reducing your workout time, it just takes longer for you to see results so please do not get discouraged. Seeing your ab muscles or any other muscle group for that matters is strictly the results of having low body fat levels. You get low body fat from proper diet, cardiovascular exercise, and resistance training, not from doing hundreds of ab exercises every day. Nutrition is half the battle when it comes to fat loss. It is recommended to eat 6 smaller meals a day and eat a meal every 2 1/2 to 3 hours and never, ever, ever miss a meal. If you are unable to follow such a suggestion consider the following: We all know how much we serve ourselves during each meal. Serve yourself the same amount as usual, then split your plate into four sections and only eat ¾ of your plate (do not finish your plate). If you must eat something sweet only eat ¼ of it instead of the whole thing. Sweets such as candy, cake, chocolate are empty calories and they will store in the most undesirable locations in your body. Please stay away from soft drinks. If you do not enjoy water with your meal try adding a bit of apple, grape, pomegranate, raspberry juice to your water in order to change the taste. At first it may seem too watered down because you are used to consuming in average of 150 lbs of sugar every year. Your body is not going to like the changes but you will once you look better, leaner and healthier.




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3 How Many Calories and Fat Grams Do You Need? Assess your activity level, first

For those of you who would like to take the scientific approach use the following steps This formula will help you to calculate the number of calories and percentage of fat grams you need each day at your current weight if you are relatively inactive to moderately active.

moderately active person = a working person who doesn't do a great deal of exercise relatively inactive person = a person with a sedentary lifestyle if you're more than moderately active, calorie needs may have to be adjusted so that you don't lose

weight

To maintain your current weight, follow this formula

University of Maryland Medicine Formula

To determine the number of calories and fat grams you need to consume each day in order to lose or gain weight, consult your doctor or a registered dietitian.

1. Write your body weight in the equation that fits your activity level and gender. Then, multiply.

a. Moderately active male: _____ pounds x 15 calories = _____ total calories per day.

b. Moderately active female: ____ pounds x 12 calories = _____ total calories per day.

c. Relatively inactive male: ____ pounds x 13 calories = _____ total calories per day.

d. Relatively inactive female: ____ pounds x 10 calories = _____ total calories per day.

2. Take total calories and multiply by 30 percent. ____ calories per day x .30 = ____ calories from fat per day.

3. Take calories from fat per day and divide by 9 (there are 9 calories per gram of fat): ____ calories from fat per day divided by 9 =____ fat grams per day.

Remember, saturated fats should account for only 10 percent of the total fat grams consumed.

This content was last reviewed by a University of Maryland Medicine expert on May 14, 2003




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How to Calculate Your Daily Calorie Needs Harris-Benedict Formula

A more accurate way to calculate your daily calorie needs is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and gender, then multiply the BMR

by an activity factor to determine your total daily energy expenditure (calories). One calculation method is the Harris Benedict formula.

Men: BMR = 66+ (13.7x wt in kg)+(5x ht in cm) -(6.8x age in years) Women: BMR = 655+(9.6x wt in kg)+(1.8x ht in cm)-(4.7x age in years)

Activity Factors: Sedentary = BMR x 1.2 (little or no exercise, desk job)

Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)

Extremely active = BMR x 1.9 (hard exercise/sports & physical job or 2x day training, marathon, football camp)

Your Total Daily Energy Expenditure (TDEE)= Activity level x BMR

How Are Calories Burned?

In simple terms, we burn calories to support three main types of activity.

A. Our Basal Metabolic Rate (BMR)

On average this accounts for about 60 percent of all energy expenditure, and is the amount of energy or calories our body consumes on basic body processes, while at rest.

BMR varies according to several factors, especially the fat-muscle ratio of our body and the

amount of exercise we take, but on average, our basal metabolic rate typically burns about 11 calories of energy per pound of body weight (women), or 12.2 calories per pound of body weight (men).

B. Physical Activity

On average this accounts for about 30 percent of energy expenditure.

C. Dietary Thermogenesis This is the energy or calories we burn as we eat and digest food. It accounts for about 10

percent of the total energy we expend.




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Fat Burning Nutrition Guidelines

1. Eat 15-20% below your calorie maintenance level. 2. Spread your calories into 5-6 small meals instead of 2- 3 big ones. 3. Eat a source of complete high quality protein with each meal. 4. Choose natural, complex carbohydrates (carbs) such as: vegetables, oatmeal, yams, potatoes,

brown rice, and whole grains. 5. Start with at least 50% of your calories from complex carbs and reduce carbs slightly late in the

day. 6. Drink a gallon of water a day.

Below is your minimum requirement for fat burning

Cardiovascular Exercise 30%

Resistance Training including Abdominal exercises 20% \

Proper Nutrition 50%

The above food pyramid has not been approved by the FDA




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Weight loss

Losing excess weight by eating a healthy diet is one of the best ways of helping to prevent disease. Obesity increases the

risk of illness and death due to diabetes, stroke, coronary artery disease, and kidney and gallbladder disorders. The more overweight, the higher the risk becomes.

Do's and Don'ts of Dieting All throughout our fitness career, we have been asked the same questions over and over about dieting, loosing weight and healthy life style. These questions are almost always the same,

What is the best way to lose weight? Should I eat carbohydrates at all? Is the Atkins diet good? How do I get rid of my gut? Should I just eat once a day? Etc…




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Yo-yo dieting

Slow and steady weight loss is the only way to avoid "yo-yo dieting," where you lose a great deal of weight, only to

regain it within a few months or years. There are no miracles in weight loss; go for steady progress toward a healthier life.

Well here’s our answer to these concerns, and what you are about to hear may surprise you, and at the same time hopefully will answer all of your questions! First and foremost, dieting is the best way to get ill. That’s right get sick! When you deprive yourself of certain foods, and starve yourself, you weaken your immune system, and when that happens, you become sick. So, please DO NOT DIET instead, EAT HEALTHY! You may wonder what we mean by that, we will explain: When you consume food, your body uses the food, to live. Your body breaks down the foods into minerals and nutrients, in turn your body feeds the muscles, skin, brain, and organs, even your bones in your body. So now think about it, how do you suppose would you feel if your body ran on Hot Dogs, fried chicken and other junk food? That’s why learning about what foods are healthy and which are just empty calories is extremely important.




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Calories and fat per serving

Calories are the basic unit of energy within food. When you eat, your body converts calories into energy and uses what it can and stores the rest in the form of fat. A calorie is a calorie, whether it comes from a brownie or a serving of raw

broccoli. The difference between them is the number of calories, nutrients, fat, and other ingredients in a typical serving.

Food Serving size Calories Fat (grams)

Broccoli 1/2 cup 12 0.2

Brownie 1 square 160 3




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The most important food in life is protein. Foods that are rich in protein are: Chicken, Turkey, Fish and Beef. So what if you are a vegetarian! You may be wondering "Well then what am I supposed to eat?" That is simple, you can substitute protein with: Tofu, Beans & Protein Shakes. Your body is made up of protein; this is why it is so important!

The second most important food is carbohydrates. Without them, our brains will shut down from lack of oxygen. We always say, God has given us everything we need in this world to survive. That’s why most every food that grows from the ground is healthy to eat (of course everything in moderation). Carbohydrates come from the ground. That’s why in our opinion the Atkins diet is useless! Healthy Carbs are Oatmeal, Brown Rice, Sweet Potatoes, and Whole Grain Breads. The third most important food is Healthy Fat. You are probably thinking "How can fat be healthy?" Well it is, and without fat, you would not be around to read this article. There are two kinds of fat that we eat. One is Saturated (Bad Fat), and the other is Unsaturated (Good Fat). When you eat Hot Dogs, Bacon, Mayo & Butter, they contain a lot of saturated fat, and in time, will clog up your arteries, and give you that heart attack or stroke that you have been wanting to avoid! Therefore, do yourself the favor and consume good fat like Olive Oils, Nuts, and Seeds. Again, and food from the earth which help add healthy days to your life in the long run!




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The fourth most important food is the last but certainly not the least, is Fiber. This is what your body needs to cleanse itself. When you eat foods that are rich in fiber, your body is more efficiently able to dispose of waste. Not to mention that by consuming fiber, your body feels full and satisfied so you eat less which translates to less calories and we all know what less calories translates to. Oatmeal is a “miracle food”. Fruits like: Apples, Pears and all green vegetables contain fiber. So eat a lot of it daily, its good for you! If you find yourself unable to meet these criteria, with our current medical advancements you are able to supplement your diet with multi-vitamins, glyconutrients and natural fiber supplements. So how do I put all of these together? We'll show you how. When you sit down to eat, look at your plate, it should contain 50% protein, 25% carbohydrates, and 25% fat and fiber and that’s it! Oh, I almost forgot to mention one of the most important aspects of your healthy diet. Eat slower, chew well and start your meal with something light such as a salad.

It takes time for the body to recognize that you have

eaten and for the feeling of hunger to go away. Eating too quickly may cause you to eat more food over the

same period of time as eating slowing and allowing

your body to feel "full".

Eat at least three meals like this a day, and you will be on your way to a healthier you!




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Muscle cells vs. fat cells

To lose weight, you must burn more calories than you eat. Exercise is the best way to do this. When you exercise regularly,

you build stronger muscles. Muscles use more calories than fat throughout the day, even while you are resting. This contributes

to what is commonly called a "faster metabolism."

How to Maintain Long Term Weight Loss

The National Weight Control Registry (NWCR) is, to the best of our knowledge, the largest study of individuals successful at long-term maintenance of weight loss. Despite extensive histories of overweight, the 629 women and 155 men in the registry lost an average of 30 kg and maintained a required minimum weight loss of 13.6 kg for 5 years. A little over one-

half of the sample lost weight through formal programs; the remainder lost weight on their own. Both groups reported

having used both diet and exercise to lose weight and nearly 77 percent of the sample reported that a triggering event had preceded their successful weight loss. Mean current consumption reported by registry members was 5778, with 24

percent of energy from fat, Members also appear to be highly active: they reported expending approximately 11830 kJ/wk through physical activity. Surprisingly, 42 percent of the sample reported that maintaining their weight loss was

less difficult than losing weight. Nearly all registry members indicated that weight loss led to improvements in their level of energy, physical mobility, general mood, self-confidence, and physical health. In summary, the NWCR identified a large

sample of individuals who were highly successful at maintaining weight loss. Future prospective studies will determine

variables that predict continued maintenance of weight loss.

Source: Klem ML, Wing RR, McGuire MT, Seagle HM, Hill JO. University of Pittsburgh School of Medicine, PA 15213, USA.1997

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is the first of its kind, requiring compliance with 53 standards of quality and accountability, verified by independent audit. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial reviewers. A.D.A.M. is also a founding member of Hi-Ethics (www.hiethics.com) and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).




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Leading Health Indicators

The Leading Health Indicators reflect the major public health concerns in the United States and were chosen based on their ability to motivate action, the availability of data to measure their progress, and their relevance as broad public health issues.

The Leading Health Indicators illuminate individual behaviors, physical and social environmental factors, and important health system issues that greatly affect the health of individuals and communities. Underlying each of these indicators is the significant influence of income and education (see Income and Education, page 12).

The process of selecting the Leading Health Indicators mirrored the collaborative and extensive efforts undertaken to develop Healthy People 2010. The process was led by an interagency work group within the U.S. Department of Health and Human Services. Individuals and organizations provided comments at national and regional meetings or via mail and the Internet. A report by the Institute of Medicine, National Academy of Sciences, provided several scientific models on which to support a set of indicators. Focus groups were used to ensure that the indicators are meaningful and motivating to the public.

For each of the Leading Health Indicators, specific objectives derived from Healthy People 2010 will be used to track progress. This small set of measures will provide a snapshot of the health of the Nation. Tracking and communicating progress on the Leading Health Indicators through national- and State-level report cards will spotlight achievements and challenges in the next decade. The Leading Health Indicators serve as a link to the 467 objectives in Healthy People 2010 and can become the basic building blocks for community health initiatives.

A major challenge throughout the history of Healthy People has been to balance a comprehensive set of health objectives with a smaller set of health priorities.




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Physical Activity Leading Health Indicator

Regular physical activity throughout life is important for maintaining a healthy body, enhancing psychological well being, and preventing premature death.

In 1999, 65 percent of adolescents engaged in the recommended amount of physical activity. In 1997,

only 15 percent of adults performed the recommended amount of physical activity, and 40 percent of

adults engaged in no leisure-time physical activity. Participation in regular physical activity, United

States, 1990–99

*The definition of moderate physical activity was changed in 1997.

Sources: Centers for Disease Control and Prevention. Youth Risk Behavior Surveillance System. 1991–97. Centers for Disease Control and Prevention, National Center for Health Statistics. National Health Interview Survey. 1990–99.

The objectives selected to measure progress among adolescents and -adults for this Leading Health Indicator are presented below. These are only indicators and do not represent all the physical activity and fitness objectives included in Healthy People 2010. 22-7. Increase the proportion of adolescents who engage in vigorous physical activity

that promotes cardio respiratory fitness 3 or more days per week for 20 or more minutes per occasion.

22-2. Increase the proportion of adults who engage regularly, preferably daily, in moderate physical activity for at least 30 minutes per day.




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Health Impact of Physical Activity

Regular physical activity is associated with lower death rates for adults of any age, even when only moderate levels of physical activity are performed. Regular physical activity decreases the risk of death from heart disease, lowers the risk of developing diabetes, and is associated with a decreased risk of colon cancer. Regular physical activity helps prevent high blood pressure and helps reduce blood pressure in persons with elevated levels.

Regular physical activity also:

Increases muscle and bone strength.

Increases lean muscle and helps decrease body fat.

Aids in weight control and is a key part of any weight loss effort.

Enhances psychological well-being and may even reduce the risk of developing depression.

Appears to reduce symptoms of depression and anxiety and to improve mood.

In addition, children and adolescents need weight-bearing exercise for normal skeletal development, and young adults need such exercise to achieve and maintain peak bone mass. Older adults can improve and maintain strength and agility with regular physical activity. This can reduce the risk of falling, helping older adults maintain an independent living status. Regular physical activity also increases the ability of people with certain chronic, disabling conditions to perform activities of daily living.

Populations With Low Rates of Physical Activity

Women generally are less active than men at all ages.

People with lower incomes and less education are typically not as physically active as those with higher incomes and education.

African Americans and Hispanics are generally less physically active than whites.

Adults in northeastern and southern States tend to be less active than adults in North-Central and Western States.

People with disabilities are less physically active than people without disabilities.

By age 75, one in three men and one in two women engage in no regular physical activity.




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Other Issues

The major barriers most people face when trying to increase physical activity are lack of time, lack of access to convenient facilities, and lack of safe environments in which to be active.

For more information on Healthy People 2010 objectives or on physical activity and fitness, visit http://www.health.gov/healthypeople/ or call 1-800-367-4725.

Overweight and Obesity

Leading Health Indicator

Overweight and obesity are major contributors to many preventable causes of death. On average, higher body weights are associated with higher death rates. The number of overweight children, adolescents, and adults has risen over the past four decades. Total costs (medical cost and lost productivity) attributable to obesity alone amounted to an estimated $99 billion in 1995.

During 1988–94, 11 percent of children and adolescents aged 6 to 19 years were overweight or obese. During the same years, 23 percent of adults aged 20 years and older were considered obese.

Take the first step to PREVENTION

STAY ACTIVE

http://www.health.gov/healthypeople/




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Overweight and obesity, United States, 1988–94

Body mass index (BMI) is calculated as weight in kilograms (kg) divided by the square of height in meters (m2) (BMI = weight[kg]/height[m2]). To estimate BMI using pounds (lbs) and inches (in), divide weight in pounds by the square of height in inches. Then multiply the resulting number by 704.5 (BMI = weight[lbs]/height [in2] X 704.5).

Source: Centers for Disease Control and Prevention, National Center for Health Statistics. National Health and

Nutrition Examination Survey. 1988–94.

* In those aged 6 to 19 years, overweight or obesity is defined as at or above the sex- and age-specific 95th

percentile of Body Mass Index (BMI) based on CDC Growth Charts: United States.

** In adults, obesity is defined as a BMI of 30 kg/m2 or more; overweight is a BMI of 25 kg/m2 or more.

The objectives selected to measure progress among children, adolescents, and adults for this Leading Health

Indicator are presented below. These are only indicators and do not represent all the nutrition and overweight

objectives included in Healthy People 2010.

19-3c. Reduce the proportion of children and adolescents who are overweight or obese.

19-2. Reduce the proportion of adults who are obese.




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Health Impact of Overweight and Obesity

Overweight and obesity substantially raise the risk of illness from high blood pressure, high cholesterol, type 2 diabetes, heart disease and stroke, gallbladder disease, arthritis, sleep disturbances and problems breathing, and certain types of cancers. Obese individuals also may suffer from social stigmatization, discrimination, and lowered self-esteem.

Populations With High Rates of Overweight and Obesity

More than half of adults in the United States are estimated to be overweight or obese. The proportion of adolescents from poor households who are overweight or obese is twice that of adolescents from middle- and high-income households. Obesity is especially prevalent among women with lower incomes and is more common among African American and Mexican American women than among white women. Among African Americans, the proportion of women who are obese is 80 percent higher than the proportion of men who are obese. This gender difference also is seen among Mexican American women and men, but the percentage of white, non-Hispanic women and men who are obese is about the same.

Reducing Overweight and Obesity

Obesity is a result of a complex variety of social, behavioral, cultural, environmental, physiological, and genetic factors. Efforts to maintain a healthy weight should start early in childhood and continue throughout adulthood, as this is likely to be more successful than efforts to lose substantial amounts of weight and maintain weight loss once obesity is established.

A healthy diet and regular physical activity are both important for maintaining a healthy weight. Over time, even a small decrease in calories eaten and a small increase in physical activity can help prevent weight gain or facilitate weight loss. It is recommended that obese individuals who are trying to lose substantial amounts of weight seek the guidance of a health care provider.




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Dietary and Physical Activity Recommendations

The Dietary Guidelines for Americans recommend that to build a healthy base, persons aged 2 years and older choose a healthful assortment of foods that includes vegetables; fruits; grains (especially whole grains); fat-free or low-fat milk products; and fish, lean meat, poultry, or beans. The guidelines further emphasize the importance of choosing foods that are low in saturated fat and added sugars most of the time and, whatever the food, eating a sensible portion size. It is recognized, however, that this guidance may be particularly challenging when eating out because the consumer may be offered large portion sizes with unknown amounts of saturated fat and added sugars.

The Dietary Guidelines for Americans recommend that all adults be more active throughout the day and get at least 30 minutes of moderate physical activity most, or preferably all, days of the week. Adults who are trying to maintain healthy weight after weight loss are advised to get even more physical activity. The guidelines also recommend that children get at least 60 minutes of physical activity daily and limit inactive forms of play such as television watching and computer games.

For more information on Healthy People 2010 objectives or on overweight and obesity, visit http://www.health.gov/healthypeople/ or call 1-800-367-4725.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of the sites.

http://www.health.gov/healthypeople/

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