Weight Loss 101

weight-loss-scaleYou can balance your energy intake (calories eaten) and energy expenditure (calories burned) in various ways, depending on your goals. There are three possible situations:

1. Your intake is greater than your expenditure. Result: weight gain.
2. Your intake equals your expenditure. Result: your weight remains steady.
3. Your intake is less than your expenditure. Result: weight loss.

The most effective way to lose weight is to regulate your energy intake by calculating and controlling the calories in the food you eat so that you consume fewer calories than you expend.
6 Reasons to Count Calories

* Losing weight through calorie counting is relatively easy.
* Calorie counting raises your awareness of what you eat.
* Weight loss through counting calories is a long-term and healthy option.
* Counting calories takes less time and effort than any fad diet.
* Counting calories is flexible enough to fit into most lifestyles.
* Dieting by counting calories means there are no forbidden foods.

Reduce Intake – By How Much?

Naturally, most people want to know how quickly they can lose their excess weight. Here are some simple calculations. Excess weight is excess body fat. There are 3,500 calories in a pound of body fat. This means that to lose a pound (453.6 g) a week, each day you have to burn 500 calories more than you take in (3,500 calories : 7 days = 500 calories). An increase in daily exercise for example with a set of resistance bands or activity combined with this reduction of energy intake will increase your energy deficit further and so result in faster weight loss.

However, you should never reduce your daily caloric intake by more than 1,000 calories per day without medical supervision. If you try to lose more than 0.5-1.0 lb per week, your body will go into starvation mode and will begin to sacrifice your muscle tissue for energy instead of your excess fat. Muscle tissues have an important energy burning role in weight loss and burn a lot of food calories. Loss of muscle tissue will make it more difficult to reduce weight and fat may replace the lost muscle when the starvation period ends. A more realistic goal is to aim at a calorie deficit of about 500-1,000 calories a week resulting in a slower but steadier weight loss. Your target weight may then be maintained by eating sensibly and exercising regularly.
Caution

Reducing your caloric intake drastically can produce adverse effects:

1. If caloric consumption is too low and weight loss is too rapid, your muscle mass will be broken down for energy.
2. Your metabolic rate will begin to drop (typically) after 3 days of very low caloric intake. This means that although you are eating less your body is not burning as many calories as usual. You may even start putting on weight!
3. A very low calorie diet will lead to impaired brain function, sluggishness, fatigue, irritability and nutritional deficiency.

Easy Weight Loss

The idea that you want to lose weight is a very good one. That should always be part of the mind set that you have unless you have no need to lose any weight.

There is a time and a place for every thing and losing weight should top that list no matter where you are or what time it is.

As a human you are prone to taking short cuts and losing the nerve. Well that is some thing that you must stop doing if you are ever going to be successful with the weight loss area of the world.

So we have to take things to the new level and learn how they work.

Weight loss is something that has been on the mind of many people for a lot of years. This is due to the fact that the world has never been heavier and that leads to some serious issues all the way around. While you may not know it, there is something that needs to be worked through.

The idea of making some thing different is the entire reason why people want to lose weight in the first place. They are looking at their body and seeing too much fat and have decided that they want to be out of the loop and have a better figure. That is very noble to be sure.

The other aspect of the weight issue is the fact that you are going to be more healthy. One should never fail to realize that extra weight is actually a major issue in the health factors of the world. So many of the terrible diseases have created a serious problem and can never stop it.

So you want to make sure that weight is the top of your list. But maybe you are here because you feel weak and such. There is something about the weight loss idea that makes you quiver because you are afraid. Well that is no problem because a good many people feel the same way.

There is the myth that easy weight loss does exist for the most part. Well that is where it should stop. Easy weight loss is nothing more than a myth because no matter what you do it is going to be hard. Losing weight is not fun or exciting. It is all about the body and can be something difficult.

Easy weight loss does come with the idea of the time that you have spent. After you have been with a specific product or plan for a while then you are in the loop for some easy weight loss. This is because of the fact that you are now able to see the end result more so then before.

Easy weight loss can happen when you are ready but there is a long road ahead of you. Make sure that things are working well through the system to ensure that you are not going to be out of the loop.

How to Weight and Measure Your body

The idea that you want to lose weight is a very good one. That should always be part of the mind set that you have unless you have no need to lose any weight.

There is a time and a place for every thing and losing weight should top that list no matter where you are or what time it is.

As a human you are prone to taking short cuts and losing the nerve. Well that is some thing that you must stop doing if you are ever going to be successful with the weight loss area of the world.

So we have to take things to the new level and learn how they work.

Weight loss is something that has been on the mind of many people for a lot of years. This is due to the fact that the world has never been heavier and that leads to some serious issues all the way around. While you may not know it, there is something that needs to be worked through.

The idea of making some thing different is the entire reason why people want to lose weight in the first place. They are looking at their body and seeing too much fat and have decided that they want to be out of the loop and have a better figure. That is very noble to be sure.

The other aspect of the weight issue is the fact that you are going to be more healthy. One should never fail to realize that extra weight is actually a major issue in the health factors of the world. So many of the terrible diseases have created a serious problem and can never stop it.

So you want to make sure that weight is the top of your list. But maybe you are here because you feel weak and such. There is something about the weight loss idea that makes you quiver because you are afraid. Well that is no problem because a good many people feel the same way.

There is the myth that easy weight loss does exist for the most part. Well that is where it should stop. Easy weight loss is nothing more than a myth because no matter what you do it is going to be hard. Losing weight is not fun or exciting. It is all about the body and can be something difficult.

Easy weight loss does come with the idea of the time that you have spent. After you have been with a specific product or plan for a while then you are in the loop for some easy weight loss. This is because of the fact that you are now able to see the end result more so then before.

Easy weight loss can happen when you are ready but there is a long road ahead of you. Make sure that things are working well through the system to ensure that you are not going to be out of the loop.

Tips on how to maintain weight loss

cta5We must all learn that people are not set in stone. That is the kind of thing that has taken the world to the next level and such. We are all in the learning curve all the time.

No matter what we are doing there must be some form of learning and such. Well you can take that stage to the moon if you wish.

We have all been in the best situations before but there is not a lot of time for that in this day and age. Well that is not the best idea for those people who have not left the people that they love.

We need to learn to be something that we have always been in the right move. The last deal that has made us the over all concept is that we need to be the right people in the world. That is why we are always looking for something that will help us to become a smaller version of ourselves. That is all speaking to the factor of losing weight and so on.

The one thing that has made us the best person that we are is because of our weight and such. Well things have not been the best people because we are all worried about how much we weigh. That is how the world has always defined themselves. We lean on this idea too much.

 

The idea of weight and the loss of such is where the world has taken the people at this point. Well we must learn that things must be moved to a different level. We have to move away from the weight and learn that things are not always going to be so easy and such.

The position that we have taken all the time in the world and such. There are so many things that can make us change but the idea that we have become too large is something that haunts us. The reason behind this has always been the fact that we have never been fond of people who have too much weight.

While the situation is out of control there is nothing that will stop the whole position. That is where things have been in the right situation. We have to work with the best deals and that is not the medical weight loss that has swept the nation. This is where people have gone wrong.

Medical weight loss is a bad idea for so many reasons. This is something that has challenged all that we have stood for. Medical weight loss is always about surgery for the people that have a desire to be smaller. So they have nothing that will help you over all.

Medical weight loss has taken people to the newer place they have no desire to be. They have to lead their life with nothing but a strict diet and so on that will make them live in the last position of their life. We should never deal with medical weight loss because of the danger that is applied to it.

Plan of Action

Ensure that you are following the dietary recommendations in the Nutrition section, making sure that you eat little and often to keep your blood sugar balanced. This reduces sweet cravings and also keeps your metabolism working at optimum level. Follow the supplement programme over a period of three months to rectify any deficiencies and to help with the weight loss.

Supplements

The supplement programme below should be taken for at least three months in order to achieve best results.

A good multivitamin and mineral supplement eg Femforte II
B-complex (containing 50 mg of most of the B vitamins, taken daily)
Chromium polynicotinate or picolinate (200mcg per day)
Zinc citrate (30 mg per day)
Co-enzyme Q10 30mg twice per day
Linseed (flaxseed) oil (1000mg per day)

Tests

The tests below have been specially selected to be the most helpful if you are concerned about dieting.

Mineral Analysis Test with Supplement and Nutritional Assessment Programme

Online Personalised Supplement Assessment Programme

Food/Allergy Intolerance Test

Comprehensive Digestive Stool Analysis (Yeast Overgrowth) (Stool test)

After three months you would then have a re-test in order to monitor your progress and adjust your supplement programme according to your new condition. If you need help in obtaining any of the supplements, herbs or tests mentioned above, click, The Natural Health Practice. They can supply all of them for you online or if you prefer to talk to somebody first you can also order by mail order on the telephone. The products supplied by this company are always of the highest quality. The section above forms part of a larger 14 page chapter on Natural Alternatives to Dieting taken from my book, “The Nutritional Health Handbook for Women” In the rest of the chapter you will learn what the medical approaches to dieting are and how to combine them with the natural approach. This is called Integrated Medicine and is the way that healthcare of the future is moving towards. You will also learn what medical tests will give you an accurate diagnosis of your condition and if you really need to have them. The medical treatments for dieting are then examined which can include looking at either drugs or surgery. Each treatment is then discussed and the pros and cons of the options explained. The Integrated Approach to dieting is considered in some detail so that if appropriate you can know how to combine the best of both conventional and natural medicine.

At the end of the chapter is a practical step by step summary of what you can do to help yourself.

If you would like to read the rest of this chapter click, Natural Alternatives to Dieting chapter and you will be given details of how you can download the whole chapter. Or if you would like even more in depth advice about Dieting you should read “Natural Alternatives to Dieting”; an international best seller acclaimed by many as “one of the best books I have ever read on dieting.”

What are your choices?

There is no ‘quick fix’ to losing weight even though drugs and surgery are often offered. It is easy to try one diet after another but this will never be a long-term solution. The only way to lose weight safely and to keep it off is to change your eating habits, and then ensure that those new, healthier eating habits become a way of life.

There’s no point in adopting strict measure that prevent you from living life to the fullest. After all, food is there to be enjoyed. You need a way of eating where you can eat out with friends, socialise without having to forego the meal. Real and permanent fat loss (not just weight loss) has to be gradual and it takes time. The important thing, however, is that this approach works, and your weight will stay off.

Dietary changes

Follow the recommendations from the nutrition section. In particular, reduce or eliminate foods made with white flour or white sugar, and avoid refined foods where the fibre and goodness has been stripped away. These are ‘fast-releasing’ , and can have detrimental effects on blood sugar and then your weight.

Cut out all sugar and artificial sweeteners. You will have to become a label reader because sugar can be added to almost anything, including savoury foods such as baked beans, tomato ketchup, and even bread. In order to make sugar content appear lower, manufacturers list all the different types of sugar separately (look for words ending in -ose, such as fructose, glucose and sucrose). Don’t be fooled. They all have relatively the same effects on our bodies.

A very simple tip to help with weight loss is to chew well and to take your time when eating. It takes your brain 20 minutes to register that you are full, so if you eat more slowly, you will actually want to eat less.

When you eat matters

What is important to know is that skipping meals can slow down your metabolism because your body thinks there is a shortage of food. It’s better to eat little and often, to keep your blood sugar levels (and your metabolism) steady.

Prescription drugs

Weight gain is often linked to certain medication, such as HRT, the contraceptive pill and steroids. Some antidepressants can also cause increased appetite and weight gain. If you have to take medication, discuss your weight problem with your doctor and ask if there are alternative drugs you could take. Never stop taking any drug without the advice and supervision of your doctor.

Food allergies

Could a food allergy be making it difficult for you to lose weight? A good clue would be whether you crave a particular food that you eat frequently. Once a food allergy exists the food becomes mildly addictive and you can feel compelled to eat it. If you are allergic to a food, your body can react by storing it away instead of using it for energy. If you eat a lot of foods to which you are allergic, there will undoubtedly be weight gain.

There are two types of allergic reactions.

Type A (classic allergy). In this type of allergy, you will experience a reaction immediately after contact with an allergen (such as shellfish or peanuts, for example).
Type B (delayed allergy or intolerance). Here the reaction can take place between one hour or three days after ingesting the food. Symptoms such as weight gain, bloating, water retention, fatigue, aching joints and headaches can all be due to a Type B allergy.
It is now possible to have a blood test that analyses the effects of 217 different foods and food additives. This test measures the release of certain chemicals that are responsible for the symptoms of food intolerance. Once you find out what foods are causing problems, they can be avoided for a short period of time. Unlike the foods implicated in Type A allergies, you do not have to avoid these foods indefinitely. Giving your body a rest from them, and then ensuring that they don’t make up too large a percentage of your diet will probably do the trick. If you would like to know more about this test click Allergy Test

Yeast overgrowth

Do you suffer from any of these symptoms?

sugar cravings
cravings for foods such as wine, bread, cheese
migraines or headaches
chronic thrush
inability to lose weight
tired all the time
often feel spaced out
feel drunk on a small amount of alcohol
feel bloated and have flatulence
If these symptoms seem familiar, then you may have a yeast overgrowth such as candida albicans.

We all have the yeast’ candida’ in our gut, but is usually controlled by other bacteria. When the immune system is compromised (because of illness, for example, or a poor diet), the proportion of ‘healthy’ bacteria can be altered, causing candida to grow out of control

This overgrowth can be also be caused by overuse of antibiotics, the contraceptive pill, HRT, steroids and stress. If you would like to know more about this test click Stool Test
(If you are experiencing chronic thrush, then you should always see your doctor as this can be a symptom of diabetes and needs to be ruled out.)

The type of food you eat

Researchers have found that fat and thin people can eat roughly the same number of calories, but it seems that the type of food they are eating is different.

There is a very popular theory that goes something like: too much fat makes you fat. This may be right in principle (large amounts of saturated fat in the diet are not healthy), but it’s important to remember that some fats are absolutely essential, hence their name: essential fatty acids.

The result of this theory is that women go on low-fat and no-fat diets, which are dangerous. Furthermore, no-fat and low-fat food tends to be high in sugar and salt, which is required to make it palatable. This is the type of thing that makes you fat. In fact, it’s sugar and other foods that are ‘fast-releasing’ that will encourage weight gain, and here’s why:

The speed with which a food increases blood sugar (in other words, whether it is ‘fast-releasing’ or ‘slow-releasing’) determines whether or not it will cause you to gain weight. If your blood sugar levels rise very quickly your body has to secrete more insulin in order to control it.

Every time you eat, your body has a choice: it can either burn that food as energy or store it as fat. Researchers have found that high insulin levels cause you not only to change your food into fat, but they also prevent your body from breaking down previously stored fat.

These fast-releasing foods include anything that contains sugar and refined flour, such as cakes, biscuits, pastries, and other ‘treats’.

If you crave sweet or starchy foods, feel tired during the afternoon, light-headed, dizzy or shaky if you miss a meal or wake up feeling tired after a full night’s sleep, then your blood sugar levels are probably fluctuating too much.

Underactive thyroid

An underactive thyroid can be at the root of gradual weight gain, and it should be checked by your doctor.

Nutritional deficiencies

Food can be converted into fat or energy. You can either store what you eat, which means you will probably put on weight, or you can use it for energy. Whether food is burned or stored is determined by a number of chemical reactions that take place in your body. These are activated by enzymes, which are, in turn, dependent upon vitamins and minerals. Therefore, if you are deficient by even a small amount in certain vitamins and minerals, you will gain weight. Fortunately there are now some very good tests that can check for these deficiencies. Click Tests to see which tests are available to you.

How to lose weight naturally

Women form the majority of people dieting, joining a slimming club, trying the next ‘quick-fix’ solution to weight problems and they are the main purchasers of low-calorie and low-fat foods. It’s also a fact that four times as many women as men will be diagnosed with an underactive thyroid which can affect your weight.

Your ideal weight

How do you know what your ideal weight should be? According to the height and weight tables formulated for insurance companies, you’d think that everyone of the same height should weigh the same. Obviously this isn’t the case!

All of us are built differently, and our body shape can make a big difference to the amount of weight we can carry healthily. Furthermore, fit women will always look slimmer and weigh more, largely because muscle weighs so much more than fat. It’s even possible to be a normal weight but with unacceptably high levels of body fat.

It became clear that another method of assessing weight needed to be developed, and this is where the body mass index comes in.

Body Mass Index

If you want a rough idea of your ‘ideal’ weight then the Body Mass Index (BMI) is the best indicator. It tries to identify the percentage of body tissue that is actually fat. It does have disadvantages in that it cannot allow for variations in fat, bone, organs and muscle, but it provides a broader range for what is considered to be normal.

Your BMI is the ratio of your height to your weight and is calculated as follows:

BMI = your weight in kg divided by the square of your height in metres.

For example if my weight is 63.5 kg (10 stone) and my height is 1.68m (5ft 6in), my BMI is 63.5 – 1.68 x 1.68 = 22.5

About the Atkins Diet

What is the Atkins Diet?
The Atkins Diet is from a book called Dr. Atkins’ New Diet Revolution by the late Robert C Atkins, MD. Dr. Atkins said the way your body processes the carbohydrates you eat — not how much fat you eat — causes you to gain weight.

What will I Eat?
This is a low-carb, high protein diet, so say good-bye to processed, pre-packaged and junk foods (cookies, sodas, etc.) and hello to steaks, burgers, cheese and fish.

How Does it Work?
According to Dr. Atkins’ New Diet Revolution: By reducing your carbohydrate intake to less than 40 grams a day, you will enter a bodily process called ketosis. Ketosis is a state in which your body burns fat as fuel, which the affectes insulin production and prevents more fat from being formed.

What is it Like?
The Atkins Diet consists of the following four stages: induction, ongoing weight loss, pre-maintenance and maintenance. Induction is the first 14 days of the plan, during which Atkins says you can lose up to 15 pounds.

This rapid weight loss is due to limiting your carbs to 20 grams a day. The only carbs you can have are low-carb vegetables like lettuce, broccoli and tomatoes. You are limited to three cups per day.

During the next stage — ongoing weight loss — you can increase your carb intake by five grams. You will eventually hit a plateau and have to slack off your carb intake once again.

How Long will I be on It?
Once you enter maintenance, you can’t go back to eating carbs with abandon. Dr. Atkins virtually promised that anyone who returns to over-eating high-carb foods like pizza or desserts will gain back the weight lost.