Weight Loss Bible

WALKING AND WEIGHT LOSS

2007-01-21T05:40:00.000-08:00

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Three universal goals most of us share are: to live longer, to live free of illness and to control our weight. Interesting enough, normal walking lets us achieve all three. In fact, walking may be man's best medicine for slowing the aging process. First, it works almost every muscle in the body, improving circulation to the joints and massaging the blood vessels (keeping them more elastic). Walking also helps us maintain both our muscle mass and metabolism as we age. It also keeps us young in spirit. For anyone out of shape or unathletically inclined, walking is the no-stress, no-sweat answer to lifelong conditioning.
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All it takes is a little time, common sense and a few guidelines. Unfortunately, there's a lot of misinformation floating around regarding fitness walking, weight-loss and dieting. Walking is one of the best exercise for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising daily.

To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - - leading to more miles and more calories spent on a regular basis.

High-intensity walks on alternate days help condition one's system. But in a waking, weight-loss program, it's better to be active every day. This doesn't require walking an hour every day. The key is leading an active life-style 365 days a year.

When it comes to good health and weight loss, exercise and diet are interrelated. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.

The national research council recommends eating five or more servings of fruits and vegetables a day. Fruits and vegetables are the ideal diet foods for several reasons. They're relatively low in fat and calories, yet are often high in fiber and rich in essential vitamins and minerals. Remember that rapid weight-loss consists mostly of water and muscle - - the wrong kind of weight to lose. To avoid this, set more reasonable goals, such as one pound per week.

Carbohydrates are high-octane fuel. They provide energy for movement and help raise internal body metabolism. They're also satisfying. The key is not adding high-fat toppings to your carbohydrates.

It's everyday habits which define our weight and body composition. A three-minute walk after each meal is worth four pounds less body fat annually. Two flights of stairs a day burns off half a pound of body fat in a year. On the other hand, one candy bar eaten daily will cost you 20 pounds annually.
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Weight Loss Surgery

2007-01-21T05:37:00.000-08:00

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There are numerous surgical procedures (bariatric surgery) for weight loss, including gastric bypass surgery, liposuction and lap-band. All are expensive and usually not covered by insurance. Such procedures should be reserved for the seriously obese with life threatening health problems. Taking weight loss out of your conscious decision making is a dangerous game to play with your body. It seems to me that if a person without life threatening health problems is this desperate to lose weight that they should be able to find the motivation to commit to the long-term, sensible and inexpensive strategy of eating healthy and adding exercising to your daily life. Consult your doctor, not just a weight loss surgeon. And be honest with yourself: have you really expended all your options?
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Calorie Density Diets - Information and Reviews

2007-01-21T05:35:00.000-08:00

One of the latest approaches to weight loss is based on weight and bulk of the food you consumme, not the makeup of the diet. Studies suggest that people eat the same volume of food each day, so instead of the volume of food being the focus of a weight loss regimen, the calorie intake should be the entire focus. Such is the rationale behind several new diet books, including "Volumetrics" by Barbara Rolls, a nutrition and obesity researcher at Pennsylvania State University, and a new version of the Pritikin Principle diet called the Calorie-Density Solution.
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You calculate the calorie-density of an item of food by dividing its calories by its weight. Foods with lower calorie densities are better for losing weight than foods with high calorie densities. Foods with low calorie densities are high in fiber and water, which add calorie free volume and weight. Such foods include vegetables, fruits, and whole grains. Combining these foods with high calorie-density foods such as pasta or meat can lower the overall calorie density of a meal thus making it healthier

In an experiment conducted at Penn State, researchers gave women similar meals, but varied the ingredients to change the calorie densities. For example, some women were served a pasta dish on two days, but on another day they were served a lot of vegetables in order to lower its calorie density. The women ended up eating the same weight of food each day, but when they ate lower-density meals they consumed 30% fewer calories. The results may have shown a correlation between lower density food intake and weight loss, but the study was a bit short-term. Long-term studies are being conducted to learn more.

Commentary: It seems pretty much common sense to me that a decrease in caloric intake and eating healthier will lead to weight loss. Complicated books and theories are not needed to be studied to learn the obvious.
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Blood Type Diets - Blood Type Diets

2007-01-21T05:32:00.000-08:00

Naturopathic physician Peter D'Adamo claims that eating according to your blood group will help you lose weight, improve digestion, give you more vitality and help you live longer. Click Here For TurbulenceTraining.com. Weight Loss Home Workouts With Dumbbells & Cardio, With Fat Loss Nutrition Guidelines.
The blood type diet is based on the idea that we react according to our blood type to toxic substances called lectins, which cause inflammation. There's absolutely no basis to this. You may as well have a diet for eye and hair color. It's nonsense at best. At worst, it can lead to nutritional imbalance or worse.

Lectins are actually destroyed by cooking and those that escape are detoxified by the stomach acids. There's nothing to substantiate the claims made by supporters of blood type diets.
Human beings have evolved to cope with different foods. You may lose weight on a Blood Type Diet but only because it restricts certain foods and decreases caloric intake. That's the real magic behind all these fad diets.
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What is the Cabbage Soup Diet?

2007-01-21T05:28:00.000-08:00

The cabbage soup in the "diet" varies, but it is made from cabbage, onions, tinned tomatoes, green peppers, celery, carrots, mushrooms and onion soup mix. The basics:
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Day 1 - Cabbage soup plus as much fruit as you like, excluding bananas.
Day 2 - Cabbage soup plus vegetables including a potato with a little butter.
Day 3 - Cabbage soup plus fruit and vegetables, excluding potatoes and bananas.
Day 4 - Cabbage soup plus up to eight bananas and as much skimmed milk as you want.
Day 5 - Cabbage soup plus up to 20 ounces of beef and up to six tomatoes.
Day 6 - Cabbage soup plus as much beef and vegetables as you want (excluding potatoes).
Day 7 - Cabbage soup plus brown rice, vegetables (excluding potatoes) and unsweetened fruit juice.

As for the diet's effectiveness, does this sound like something that could be followed for more than a week? If not, there is not much point in following it.

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