The
largest study on obesity and mortality ever conducted
has found convincing evidence that being overweight
can reduce a person's life span, even if the person
was a non-smoker and was otherwise healthy during
their middle years. The study, conducted by the American
Cancer Society, looked at the medical records of more
than a million Americans from 1982 through 1996 and
found a clear link between overweight and a higher
risk of dying from cancer or heart disease. Dr. JoAnn
Manson, a Harvard University endocrinologist and preventive-health
specialist remarked, "Obesity is probably the
second leading preventable cause of death in the United
States after cigarette smoking, so it is a very serious
problem."
Other studies are finding that America is not getting
skinnier. The number of overweight Americans has almost
doubled the last five years. Currently, 66 percent
of the American population is overweight.
Since being overweight can seriously affect health
and longevity and is associated with depression (due
to low self-image), elevated serum cholesterol, elevated
blood pressure, diabetes, and increases the risk for
gallbladder disease, gout, coronary heart disease,
some types of cancer (a direct correlation between
the size of a fat cell and the risk for cancer has
been made) and has been implicated in the development
of osteoarthritis of the weight-bearing joints, it
is vital to take the necessary steps to slim down.
A
healthy weight is when your BMI (body mass index)
falls within the range of 19 to 25. BMI is calculated
by taking your weight in pounds, multiplying it by
704.5, and then dividing it by your height (measured
in inches) squared. For example if a person weighs
166 pounds and is 68 inches tall, 166 multiplied with
704.5 is 116947 and 68 squared is 4624. 116947 divided
by 4624 gives a BMI of 25.3. This person should probably
consider letting go of a few pounds to be in the healthy
BMI range.
The big question is, however, how is healthy weight
loss achieved. The key to weight loss is to do it
in such a way so that the body is stronger and healthier
after the weight loss program and that the actual
weight that was lost was from fat and not muscle tissue,
bone mass, or just glycogen storage. However, if done
improperly, a weight loss effort can cause the individual
great harm and lead to loss of muscle tissue, fat
increase, nutritional deficiencies, and bone loss.
Priority one in the body is to supply the brain cells
with fuel. If the body does not receive enough fuel
from the food, it starts to use up its glycogen storage.
Glycogen is sugar molecules hooked up together with
water molecules and does therefore weigh much more
than fat. As the glycogen is used up to support the
brain, the water that it was bound to is lost through
urination. A person that is depleting the glycogen
storage can lose up to nine pounds the first week.
When the glycogen storage is depleted, the liver starts
to convert structural protein into brain fuel. Fat
cannot be used for brain fuel. While this takes place
the person starts to lose muscle tissue and bone mass,
since both are made up of structural proteins. The
body recognizes that it cannot continue to use its
muscle and bone mass forever and begins to slow down
the metabolism.
As you can see, the result of weight loss improperly
done can lead to loss of muscle tissue and bone mass,
decreased metabolism, and because the body has been
starving during the weight loss program it is more
likely to want a larger storage of fat in case it
has to starve again. It is vital to supply the body
with proper nutrition during a weight loss program
in order to avoid ill affects and future weight gain.
Proper weight loss is a life changing experience.
Habits that are designed to support life and health
are essential in weight loss. These habits include
proper exercise, a nutritious and balanced diet, and
a proper attitude about food.
The way we use food has changed dramatically from
its original purpose. Now, we frequently eat because
we are happy, because we are sad, because we are lonely,
when we come together, etc., etc. The real purpose
of food is to supply our bodies with the necessary
nutrients needed for the repair and support of every
bodily function. Anything more than that is excess
and needs to be either stored in the body or discarded.
Anything less than that causes deficiencies and sub-optimal
health. A healthy hunger signal communicates the body's
need for various nutrients and in which food they
can be found. In order to regain a healthy hunger
signal it is important to ask yourself before eating
a food, 'do I need this food to support the health
of my body or do I want it because I am sad, happy,
angry, upset, lonely, or any other reason?' If it
is the latter don't eat the food.
After
some time you will become more in tune with your body
and more efficient in supplying it with the needed
nutrients.
A good diet considers the nutritional content of a
food, the source of fat, and the effect that the ingested
carbohydrate has on the blood sugar level. Blood sugar
is transported to the cell by the hormone insulin.
A rapid increase of blood sugar causes a rapid increase
of insulin secretion.
In
addition to transporting sugars to the cells of the
body, insulin also functions as a storage hormone.
It increases the conversion of carbohydrates to fat
and the transport of fat to storage areas. In order
to maintain health and avoid excess fat storage, it
is essential to eat carbohydrates that do not cause
a rapid increase of insulin secretion. These foods
are known as low glycemic foods. Low and intermediate
glycemic foods include legumes, most fruits (except
for watermelon) and vegetables, sourdough bread, stoneground
whole wheat bread, barley, basmati rice, brown rice,
long grain rice, beans, and nuts. Lemon and red wine
vinegar depresses a rapid increase of blood sugar.
Good fat is essential for a healthy hormonal and immune
system. The hormonal system is responsible for regulating
the functions of every cell in the body and the immune
system is the protection against disease. Fat is also
needed for the digestion of fat, production and transport
of nutrients, a strong cell wall membrane, and for
the burning of fat storage. Good fats can be found
in cold pressed vegetable oils, borage oil, olives,
cashews, almonds, sunflower seeds, avocado, and fatty
fishes.
Vegetable oils turn to disease causing substances
when heated. It is therefore good to avoid foods that
have been prepared with vegetable oils that have been
exposed to heat, such as chips, French fries, and
most foods that include a vegetable oil as an ingredient
without specifically stating that it is cold pressed.
The only vegetable oil that can handle heat is olive
oil. All others become dangerous and impede the body's
ability to burn fat.
In order to properly support the body nutritionally,
it is good to choose foods that are as close to their
natural state as possible. Raw fruits and vegetables
are loaded with vitamins, minerals, enzymes, and other
phytochemicals that are essential for a healthy body
and for the its ability to burn fat. Try to limit
your intake of refined and processed foods. They tend
to create nutritional deficiencies which can translate
into a slower metabolism and increased appetite.
Exercise encourages the body to convert more fat into
sugar. The more muscle and the less fat you have,
the higher your metabolism is. Anaerobic activities
will burn about 60-70 % carbohydrate and 30-40 % fat.
Aerobic activities burn between 50-60 % fat and 40-50
% carbohydrate. Start-stop activities are carbohydrate-burning
activities. Continues whole-body movements are fat-burning
activities. The depletion of carbohydrate in muscles
and liver stores is a strong factor in the arousal
of the appetite. You need, however, to exert yourself
occasionally in order to build endurance, so that
higher levels of exertion feels more moderate. A sudden
increase in exercise will cause your exercised muscles
to take in an extra load of glycogen from subsequent
meals. Since glycogen is stored with 3-4 parts water,
it means a considerable weight gain.
Physical activity (twenty minutes of fun, moderate
exercise), spaced out at proper intervals twice daily,
can keep the exercise-thermic effect going day after
day. You are not only burning calories during the
exercise, you are increasing the number of calories
your body is burning for the next 3-4 hours.
Being
overweight is a serious health concern that increases
the likelihood to develop the killers cancer, heart
disease, and diabetes. In their efforts to lose weight
many people follow programs that can be harmful to
the body and ultimately lead to an increase in the
fat storage. Instead, it is important that you create
a life style that incorporates exercise, good food
choices, and a healthy attitude towards food. By taking
this step you can start your journey towards healthy
weight loss.
As
a Naturopathic doctor .Shanila Sheikh, has helped
countless of people to weight loss and health through
natural means. He runs a successful practice in Santa
Monica and is one of the originators of BodyFit 2000,
a program that is designed to remove all obstacles
to weight loss. |
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