The Dangers of Losing Weight Too Fast
Everybody that wants to lose weight wants immediate results! They want to lose as many pounds possible as soon as possible and most demand the impossible! There is little if any thought given to the dangerous effects that severe weight loss has upon the body and their health.
Everybody forgets that the weight gain did not occur overnight; the pounds crept slowly upon their body over a long period of time. The hard fact is it will not go away in a day or two. Once our body accepts the additional pounds and fat it becomes comfortable with the addition. The body will consider any extreme weight drop as a threat and it will take steps to prevent further weight loss.
There are many diet plans that offer immediate weight loss and you can drop five (5) to ten (10) pounds without much effort, however, you will probably hit a plateau. Most people don’t realize that the poundage lost was mainly from the loss of water and if you don’t adapt a real life style change; this weight can come back as fast as you lost it.
The plateaus are the result of our body’s interior programming for the protection of our body’s well being. This programming is from centuries of survival and has been inherited from our ancestors that faced feast or famine as a part of everyday life.
Real weight loss takes place over a period of time. The body has to adapt and accept the change in our body as a result of an increase in exercise or other actions that result in moving more. The best results happen when we change to eating proper portions of healthy food instead of the junk many insist on stuffing into their body.
Most fad diets or drastic diet changes usually has type of plan that deprives your body from essential vitamins, minerals and nutrients. Following this type of plan for too long can cause serious side effects to your health.
Our bodies need a balanced diet to survive. Without balance; our body will fall out of ease and could result in dis-ease. Disease can happen whenever we abuse our bodies too much.
Some of the things that can occur if you force your body to maintain an unbalanced diet for an extended period of time include the following:
• Frequently becoming sick
• Feeling cold more often than usual
• Having fewer or no menstrual cycles
• Anorexia – loss of appetite
• Dehydration
• Risk of developing eating disorders including anorexia nervosa or bulimia
• Fatigue
• Fainting
• Depression
• Rashes
• Bloodshot eyes
• Gall bladder disease
• Malnutrition
• Loss of sex drive
• Lowered metabolism
• Seizures
• Hair Loss
* Heart Problems
My recommendation is to consult your doctor before going on a severe weight loss program. Watch and listen to your body and if you notice any changes in your body please proceed with caution.
There are many weight loss programs on the market; some are good and some are bad. It is your responsibility to find one that is right for you. Almost all health experts agree that you should lose no more than one to two pounds per week and this can be accomplished with some easy steps that can be implemented into your life with only a little effort.
Here are a couple of videos that illustrate some of the things that I am discussing in this article. I hope you enjoy them!
Your Pot Belly Is A Danger To Your Health
Having a pot belly is not a joking matter! Besides making you look older and making some movements difficult your pot belly is a danger to your health and your life! There are a few things that you need to know about the fat that has settled in your midsection.
People tend to gain fat everywhere as they age; especially when they are not living an active life and maintaining a healthy lifestyle. The fat settles in different parts of the body. Some people accumulate the fat in the hips and thighs and tend to be pear shaped. Other people tend to carry their fat in the abdominal area and these people tend to have an apple shape.
The apple shaped people that have the abdominal fat are more susceptible to health risks than their pear shaped counter parts.
There are two kinds of fat that settle in the abdominal area. One lies just below the skin and stays on top of the abdominal muscles, this fat type is known as a subcutaneous fat. The other type of fat is a visceral type of fat that settles deep within the abdomen and wraps itself around the internal organs.
It used to be thought the fat just settled in different areas and waited to be burned off when our bodies needed the extra energy, however, new research has shown that the visceral fat can actually become active and cause issues that have detrimental affects to our health.
The visceral fat that becomes biologically active will actually act like an endocrine organ. It can produce hormones and other chemicals that affect the normal activity of the organs vital to life. Some of the issues that are be caused by the malignant actions include:
- Types of cancer.
- High blood pressure.
- Diabetes.
- Low levels of high-density lipoprotein (HDL), or "good," cholesterol
- Sleep apnea.
- Migraines.
- Erectile dysfunction.
I am not going to get into a lengthy discussion concerning the specific steps you need to take to get rid of your pot belly; the main purpose of this article is to make you aware that your pot belly and the excess weight around the waist is a serious issue.
The thing that you need to realize is you cannot target one area of your body and expect to lose weight in only that area. The idea of doing a lot of crunches and other exercises for the abdominal area is not going to solve the problem because the fat does not turn into muscle. You need to adapt a healthy lifestyle and make some real changes.
Believe me; it isn’t as hard as you might think!
If you have been waiting for a better time to begin your exercise program or change your life style I am recommending that you begin now. Time is wasting because you could be running out of tomorrows.
You can find more information about the dangers of belly fat and how you can get rid of it at http://www.geezer411.com/WeightLoss.html
Warren Reidhead
Maximum Cardio Workouts With Half the Physical Effort
Good cardio workouts are important for increasing the metabolism and helping with weight loss. Can we do these exercises without killing ourselves? Absolutely! I’m going to show you how to get an intense cardio exercise with half the physical exertion.
It is important that you know the safe heart range for you to do your cardio exercises. The recommended rate is to not exceed 90% of your maximum heart rate. To establish your maximum rate you simply subtract your age from 220. You then multiply that number by the percentage you want to push yourself. Most of the experts agree that you should target your range between 75% and 85% of your heart rate.
Example:
Maximum Heart Rate: 220 – subtract your age (example 40) = 180 beats per minute
Workout at 85 percent: 180 x .85 = 153 beats/minute
Workout at 75 percent: 180 x .75 = 135 beats/minute
You will need a good heart monitor to gauge how much you will push yourself during our test. The test involves doing a workout using the interval workout system for cardio exercises. While performing the test we will use a 10 minute period for your workout. Before starting the test you need to warm up and then begin the exercise with a walk for 30 seconds. You then increase your speed to hit the upper range of your target heart rate you will immediately slow down to the walking speed.
Your heart rate will slowly reduce its speed while you monitor it. Once your heart rate slows down a little you will simply increase your speed to get your heart rate back into the intense range. By simply speeding up a little and then backing off you can keep your heart rate at the intense level. At the end of the 10 minutes you will find the amount of time your heart is pumping at your higher rate you have been slacking off and exerting only half the energy to obtain a good exercise session.
Incorporate this method into your cardio workouts and you will find that you can get a good cardio workout with half the effort. Hopefully, you will find this suggestion helpful in your journey to lose weight.
Why A Heart Monitor Is Essential to Healthy Weight Loss
It is an established fact that a healthy weight loss program should have a good exercise regimen incorporated into it. A good realistic weight loss plan includes a healthy diet, living right, weight lifting and a good cardio exercise program. If you neglect any component of your program you could jeopardize your whole attempt or at least compromise the efficiency of your plan.
A heart monitor is needed to keep your cardio exercise program real! Good exercise will ultimately make your body stronger but if you push yourself too hard you could cause more harm than you benefit
Gone are the days when I believed that if there was no pain; there was no gain! Over the years we need to take care or our body and not push it to the extreme all the time. Like any precision instrument; too much neglect can cause parts to react to the negligence. Our bodies are amazing and the resiliency is extra-ordinary, however, there comes a time when we need to give it more attention than times in the past.
Pushing yourself for too long and too hard could end up with an irregular heartbeat. I know because I used to push myself to the limit without a heart monitor. As time passed it was discovered at one of my physical examination that I had an irregular heartbeat. After a lot of tests it was concluded that the over exertion of my exercise program led to the condition.
My doctor’s advice was to slow down and not push myself so hard and if I insisted on endurance exercises I needed to get a heart monitor, learn to use it and not exercise without it. I had to learn to exercise within a reasonable percentage of my maximum heart rate.
I found that research indicated that we should keep our working heart rate between 75% and 85% of our maximum heart rate. If you don’t remember how to calculate your maximum rate; the formula is as follows:
MAXIMUM HEART RATE = 220 Minus your age (example -45 years) = 175
75% x 175 = 131 beats per minute
85% x 175 = 149 beats per minute
The amazing thing is that I am able to get a good healthy workout that benefits my body rather than beating myself into the ground and always feeling tired or beat-up.
My advice is to get yourself a good heart monitor and use it. The prices vary from being inexpensive to the high dollar range but when you figure the cost compared to your health; they are all inexpensive! A good exercise program is needed for good health and weight loss but you can do it without detrimental consequences.
A good heart monitor is essential to lose weight in a healthy manner. Heart Rate Monitors USA has a huge variety and they are now including free shipping. Prices start very reasonable to higher prices with all the whistles and bells. Check them out! Click on the the link below!
CLICK HERE FOR MORE INFO - HRM USA
Are you one of those people that continually jump onto every new fad diet that comes along and then end up failing? Do you starve yourself; lose weight and then gain it all back in one fun weekend?
If you really want to lose weight I have some tips that can help you lose serious weight safely. Follow along and I’ll give you four things to incorporate into your life that will eliminate your yo-yo dieting circus.
1. Change your life style instead of going on a diet .
There is something about the word “diet” that sends the wrong kind of signals to the subconscious mind telling your fat cells that “ole tubby is going on another trip! Wonder what he or she is going to do to us this time? Don’t worry! Hunker down and we’ll be back having fun in a bit!”
Good friends and well meaning relatives seem to go on alert when they hear you are on a diet and they do whatever they can to make sure you aren’t going to hurt yourself. They seem to do little things that sabotage your weight losing efforts.
You are better off telling yourself and your friends that you have been directed to lose some pounds and have to change and develop some healthy habits. People are more understanding if they think a health issue is involved.
The truth is; you didn’t gain your weight overnight so you can forget about losing it in a day or so. To try to do this is only going to set you up for failure.
Have you ever checked out the winners of the “Biggest Loser”? Most of these people have gained their weight back and then some shortly after the contest is over. There is no possible way a person can live in an extreme exercise or eating mode!
2. Eat more food to lose weight!
It’s a fact! You need to eat at least 4 to 6 times a day if you want to lose those excess pounds!
Think about it; in order to lose weight we need to get our metabolism moving! That includes our stomach and digestive system. When they are working; they are burning calories and this means weight loss.
The thing is! You need to eat healthy food! You can’t go overboard on the fried and greasy stuff! You have to adopt a healthy menu to include in your weight losing journey. This is not as difficult as you think because there are a lot of programs that can help you in this area!
3. Drink lots of water !
As crazy as it sounds; there are a lot of people that just do not drink enough water! Water is essential to our bodies because every bodily function depends upon water. So do your self a favor and drink at least 8 glasses of water each day
4. We were made to move so do it!
Our modern day life style has made most of us sedentary and most people will drive, take the elevator, escalator or any other easy method of moving rather than using our muscles. The result is our butts are getting bigger not to mention the rest of our body.
You need to incorporate an exercise program into your life. It doesn’t have to be one that is complicated or expensive. The thing is; you need to make sure you exercise and move every day.
Would you have ever thought that the airline industry would have to revamp the width of their seats for their planes? There are all kinds of plans that are in the works of different industries to accommodate our expanding bodies!
The percentage of people that are obese is incredible! It is a problem that is growing but it could be corrected. All we have to do is to change our life styles to the healthy kind. The crazy thing is can be done even with the pace of our daily lives but few are willing to take that first step!
Accept the fact that your weight losing journey is going to take some time! All the experts agree that a weekly weight loss of 1 to 2 pounds is the way to lose weight successfully.
The life style changes that you incorporate into your daily lifewill help you keep those excess pounds off.
Check out our free e-book titled "The Best Way to Lose Weight." Click here for your free copy!
Losing Weight
What is healthy weight loss?
It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500 calories per day to lose a pound per week.
Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health
Even Modest Weight Loss Can Mean Big Benefits
The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.2
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
Preventing Weight Gain
If you're currently at a healthy weight, you're already one step ahead of the game. To stay at a healthy weight, it's worth doing a little planning now.
Or maybe you are overweight but aren't ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal.
As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.
The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.
Choosing an Eating Plan to Prevent Weight Gain
So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. If your goal is to prevent weight gain, then you'll want to choose foods that supply you with the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level.
Get Moving!
In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you'll increase the amount of calories your body burns. This makes it more likely you'll maintain your weight.
Although physical activity is an integral part of weight management, it's also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong. To learn more about how physical activity can help you maintain a healthy weight, visit Physical Activity for Healthy Weight.
Self-monitoring
You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you'll catch small weight gains more quickly.
Ask yourself—
- Has my activity level changed?
- Am I eating more than usual? You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices.
If you ask yourself these questions and find that you've decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. Set some reasonable goals to help you get more physical activity and make better food choices.
Environment
People may make decisions based on their environment or community. For example, a person may choose not to walk to the store or to work because of a lack of sidewalks. Communities, homes, and workplaces can all influence people's health decisions. Because of this influence, it is important to create environments in these locations that make it easier to engage in physical activity and to eat a healthy diet. There may be places in your area that support physical activities from parks, trails, and sidewalks to recreation and fitness centers. Even malls provide opportunities for fitness walking. Understanding environmental opportunities and barriers that we face in our pursuit for a healthy lifestyle may provide some of the knowledge necessary to promote healthy living. This information may also provide ideas for advocacy and civic participation.
Genetics
How do genes affect obesity?
Science shows that genetics plays a role in obesity. Genes can directly cause obesity in specific disorders such as Bardet-Biedl syndrome and Prader-Willi syndrome.
However genes do not always predict future health. Genes and behavior may both be needed for a person to be overweight. In some cases multiple genes may increase one's susceptibility for obesity and require outside factors; such as abundant food supply or little physical activity.
Diseases and Drugs
Some illnesses may lead to obesity or weight gain. These may include Cushing's disease, and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain.
A doctor is the best source to tell you whether illnesses, medications, or psychological factors are contributing to weight gain or making weight loss hard.
The Caloric Balance Equation
When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or "burns off."
- A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you're eating carbohydrates, fats, sugars, or proteins, all of them contain calories.
- Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).
| If you are... | Your caloric balance status is... |
|---|---|
| Maintaining your weight | "in balance." You are eating roughly the same number of calories that your body is using. Your weight will remain stable. |
| Gaining weight | "in caloric excess." You are eating more calories than your body is using. You will store these extra calories as fat and you'll gain weight. |
| Losing weight | "in caloric deficit." You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing. |
Am I in Caloric Balance?
If you are maintaining your current body weight, you are in caloric balance. If you need to gain weight or to lose weight, you'll need to tip the balance scale in one direction or another to achieve your goal.
If you need to tip the balance scale in the direction of losing weight, keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat.1 To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500—1000 calories per day.2
To learn how many calories you are currently eating, begin writing down the foods you eat and the beverages you drink each day. By writing down what you eat and drink, you become more aware of everything you are putting in your mouth. Also, begin writing down the physical activity you do each day and the length of time you do it. Here are simple paper and pencil tools to assist you:
- Food Diary (PDF-33k)
- Physical Activity Diary (PDF-42k)
An interactive version is found at My Pyramid Tracker.gov, where you can enter the foods you have eaten and the physical activity you have done to see how your calorie intake compares to your calorie expenditure. This tool requires you to register, simply to save the information you are tracking.
By studying your food diary you can be more aware of your eating habits and the number of calories you take in on an average day. Check out MyPyramid Plan to see how that number compares to the suggested food pattern for someone of your gender, age and activity level.
Physical activities (both daily activities and exercise) help tip the balance scale by increasing the calories you expend each day.
Recommended Physical Activity Levels
-
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
- Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
- Encourage children and teenagers to be physically active for at least 60 minutes each day, or almost every day.
- For more detail, see How much physical activity do you need?
The bottom line is… each person's body is unique and may have different caloric needs. A healthy lifestyle requires balance, in the foods you eat, in the beverages you consume, in the way you carry out your daily activities, and in the amount of physical activity or exercise you include in your daily routine. While counting calories is not necessary, it may help you in the beginning to gain an awareness of your eating habits as you strive to achieve energy balance. The ultimate test of balance is whether or not you are gaining, maintaining, or losing weight.
