Battling Obesity

In order to optimize your health a good diet is essential. But, with all the fad diets around it can be difficult to know what is ‘good’. Nutrition science to the rescue! Though some things are still controversial, numerous studies reinforce the following basic information.

A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.

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Women are the major consumers for weight loss programs and diets. Men tend to focus more on exercise. But either topic is, and should be, popular with both sexes. Men, too, need to concern themselves with proper diet and nutrition as part of a rounded program of weight loss and health.

Particularly with the onset of middle age, diet becomes a greater concern for men. Calorie needs are typically highest in the mid-20s and taper off about 2-4% with every passing decade. For an average-sized male (say, 5 ft 9 inches and 170 lbs), the average number of appropriate calories per day, 2500, reduces to 2200-2350.

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By Craig Ballantyne

The #1 reason for not working out is a lack of time.

If you get up at 5:30am to drive an hour to work, only to get home at 6pm and then have to launch right into carting the kids around, who can blame you for not working out? Not when it takes 45 minutes to do cardio, and another 30-45 minutes for isolation bodybuilding workouts.

If that’s the way you have to exercise to lose fat, then practically no normal person is going to be able to pull that off.

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By Roger Grant

The first method of weight loss is presented only to show an example of what not to do. It is the rapid weight loss method by way of a starvation diet. This diet involves depriving the body of a vital nutrient that it needs, which forces the body to break down muscle tissue to provide the nutrient.

Because muscle is much denser than fat, this will create a very rapid initial weight loss. Any real fat loss is due to a shortage of calories which is created. However, this loss in muscle tissue will cause a reduction in the resting metabolic rate, which will cause the caloric deficit to become a caloric equilibrium. While this is happening, the starvation state will cause the body to activate some very powerful defense mechanisms to protect the person from the environment as well as from himself.

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By Dick Doe

While there are many people out there who want to lose weight real quick, most of them don’t know how to do it. You may not know it, but there are several different ways to lose weight quickly. In this article I will tell you about five different ways you can use to lose weight fast.

Walking: Walking is one of the best and easiest ways to lose weight. Believe it or not, if you do a brisk walking of forty-five minutes per day, it is only a matter of weeks before you start seeing improvements in your metabolism. Walking not only helps you lose weight, it also makes you feel refreshed and better about yourself. While you can walk anytime, I would recommend that you do morning walks. Morning walks are very effective because in the morning the weather is free from pollution; moreover, since you’ve got a good sleep on the previous night, you feel refreshed and energetic to start walking.

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By Angie Schumacher

Getting started with a fitness plan is often the most difficult part. But when you make the decision to take those steps to lose weight, tone your body, or just feel healthy, you have made one of the most decisions of your life. Here are the first steps to get you started.

First, buy yourself a journal or a notebook to keep track of your workouts and everything you put into your mouth. Writing down all your foods is a great way to see just exactly what you are putting into your body and then you can see just what changes you need to make.

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By Tom Venuto

Patience. It’s the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now! And why not? It seems so do-able. Everywhere you look, you read and hear promises of quick weight loss and you even see people losing weight quickly. We have reality TV shows that actually encourage people to attempt “extreme” body makeovers or see who can lose weight the fastest, and the winners (or shall we say, the losers), are rewarded generously with fortune, fame and congratulations.

Let’s face it. Everyone wants to get the fat off as quickly as possible - and having that desire is not wrong – it’s simply human nature. However, you must become aware of some serious problems that can occur if you try to force it and lose weight too quickly. The faster you lose weight, the more muscle you will lose with the fat, and that can really mess up your metabolism. An even bigger problem with fast weight loss is that the loss just won’t last. The faster you lose, the more likely you are to gain it back. Think about it: We don’t have a weight loss problem today, we have a “keeping the weight off” problem.

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By Craig Ballantyne

At the start of each week you should hit the grocery store and to prepare your weight loss meals for the next 7 days. See our grocery list at the bottom of this email. Print it out and take it with you.

And now here are your guidelines for the next 7 days.

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