The Diet Demons

As the dieting phenomenon grows, with a new "diet guru" announcing "THE SOLUTION" almost weekly, so do the waste lines of America expand. Obesity is now a strong and gaining second to cigarettes as a preventable cause of death or disease. The term diet seems to have taken on a whole new meaning, moving from panacea, and becoming more and more a pariah.

What I'm going to do is reiterate some nutritional basics to try to demystify, some of the confusion out there.

There are two approaches to weight management. The first is the "magic theory" which is very enticing because it requires absolutely no responsibility. You simply follow the system and the system tells you what to do. There's no thinking involved (you just put up with it). If you're not successful, it's your fault because you're not a good "dieter?" This magic

Theory incorporates such tricks as restricted calories, diets, elimination of food groups, pills, hypnosis, prepackaged meals, creams and even massage. This magic theory has left millions in despair and hopelessness in their never ending quest to be thin.

The second approach is the Fitness Approach.

There is a quiet methodical fitness industry educating millions (without all the advertising dollars) to achieve long term lifestyle changes and achieving weight management for life. Long-term weight management must include productive exercise, proper nutrition and positive motivation. From a basic physiologic standpoint I will explain the interrelationship and delicate balance between food and exercise.

First we need to understand body composition (the % of body fat vs. lean mass) in relation to your body weight. Here are some general guidelines and ranges for body fat. For women, the range up to age 30 is 14 to 21%, from 30 to 50 it is 15 to 23% and from 50 up it is 16 to 25%. Again, it is desirable to be below the upper limit, and a woman near the lower limit would be lean. For men up to about age 30, 9 to 15 % is a good range. From age 30 to 50, 11 to 17% is a good range and from age 50 and up, 12 to 19%. A person should try to stay below the upper limits given and a person at the lower limit would be described as lean.

Extra fat in the abdomen is linked to high blood pressure, diabetes, early heart disease, and certain types of cancer. Smoking and too much alcohol increase abdominal fat and the risk for diseases related to obesity. That is why I prioritize the abdominal measurement. (Ask me anytime, I have my fat calipers at hand at all times.)

The healthiest and most effective way to decrease body fat is through a slight negative energy balance where caloric expenditure slightly exceeds caloric intake. In order to determine what your caloric intake should be we need to find what your Basal Metabolic Rate is. BMR is the minimum amount of calories required for vital body functions during relaxed, reclined and waking states. There are a few different calculations for this (complicated and long winded) or you can go to my web sites nutrition page http://www.vitalsignsfitness.com/nutrition.html

where the calculations will be done for you.. After you determine your BMR, you must factor in your activity level. Basically you burn 100 -300 calories for every hour of exercise (depending on intesity).

The more lean muscle tissue you have the higher your BMR, which could be up to a 15% faster. Restrictive, low calorie dieting can cause your BMR to drop by as much as 20%. People living in tropical or very cold environments generally have BMR's 5-20% higher than those living in more temperate climates. Athletes have higher BMRs than most.

When caloric intake goes below BMR, as in commercial weight loss programs, the body will 1) Store even more body fat to fend of the perceived threat of starvation. 2) Slow down metabolism to reduce energy requirements. 3) Burn muscle to reduce energy requirements. 4) Perceive starvation and create a slower survival metabolism.

The Nutritional Insight calculator at http://www.vitalsignsfitness.com/nutrition.html will calculate for you, what your BMR caloric needs are then also add on your activities so you know exactly what your caloric needs for each day are. Plus if you want to make any changes in your body composition it will tell you exactly how many calories to eat and give you a break down of a balanced diet including optimal daily intake of protein, fats, and carbohydrate.

As a daily resource you can go to www.fitday.com (when you log in with basic information they never bother you with emails.) From there you can enter the foods you eat and with each food you enter the site will give you a break down of carbs, fats, and proteins plus nutrients and caloric count. It will also give you a more detailed break down of your activities. The more you use this site the better you will understand food how it breaks down and how it supplies your daily required nutrients.

Nutritional insight will help you balance protein, fats, and carbohydrates for each meal based on your current body weight, exercise habits, and desired body weight goals. Realistically we're all just trying to stay trim and healthy which means a balanced diet, small meals, not letting yourself get too hungry or too full. The more we learn and understand about the interrelationship between food, exercise the more empowered and capable of rational decision making we will be for our permanently successful health and fitness lifestyle and ongoing weight management.

This article is part 1 of an ongoing educational series on your fitness lifestyle plan. Deborah Caruana www.vitalsignsfitness.com or email deb@vitalsignsfitness.com with questions.

Deborah Caruana RN, AAHRFP, NASM, ACE. www.vitalsignsfitness.com email deb@vitalsignsfitness.com call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: www.Vitalsignsfitness.com

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE. http://www.vitalsignsfitness.com email deb@vitalsignsfitness.com call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: http://www.Vitalsignsfitness.com

---

How I Lost 12 Pounds And Had Fun Doing It!

You see it all the time; people agonizing over their... Read More

10 Tips for Dining Out

There is no doubt about it; Americans are eating in... Read More

Facts You Need To Know About A Low Carb Diet

What is low carb?We've all heard about the Atkins diet... Read More

Obesity:The Gateway to Diseases

Do you know the name of that one disease which... Read More

Are You Losing Weight and Getting Fatter?

Your Can Turn Fat into Muscle......Fact or Fiction???Completely False!!!!First of... Read More

No Excuse on Getting in Shape

America is getting more obese every year. Even our children... Read More

Pushing Gastric Bypass: When to Talk, When to Keep Quiet

Sharing our bariatric stories is as personal decision as electing... Read More

The Key to Weight Loss: The INSIDE OUT Factor ? The #1 Mindset in Changing Your Weight Forever!

WHAT DOES BEING FIT REALLY MEAN?The "INSIDE-OUT" approach to fitness... Read More

Are Your Nutrition Habits Robbing You from the Body You Desire?

What if by making a few small changes in your... Read More

The Lies You May Have Been Told About Ephedra, and How They May End Up Improving Your Life

Losing Weight quickly and easily has become one of the... Read More

Gastric Bypass Patients Resent Normal Eaters

In the early weeks after having weight loss surgery almost... Read More

How to Lose Weight: Food for Thought

When it comes to weight loss, most of us would... Read More

New Weight Loss Program -- How to Make Your Diet Work

This is a continuation of the article entitled, "Making Diets... Read More

Movie Star Weight Loss Secrets ? Kathy Smiths Former Personal Trainer Speaks Out!

In the early nineties I had the opportunity to work... Read More

Five Really Tough Dieting Tips

If you are losing, trying to lose, or think you... Read More

Dieting Torture By Another Name, It Doesnt Need To Be That Way

I have tried many "diets" here in the USA and... Read More

The Mini Tummy Tuck Procedure

What is a mini tummy tuck? Officially called a partial... Read More

Lose Weight With Soy!

The humble soybean boasts some extraordinary benefits. This nutritional powerhouse... Read More

Close Kept Secrets to Weight Loss Lesson #4

How's the practicing going? Are you spending time each day... Read More

Five Tips for Easy Weight Loss!

Weight loss is a hot topic among people today, especially... Read More

A Look at Bariatric Surgery Patients

Individuals who are interested in bariatric surgery need to be... Read More

The Perfect Diet Combined with a Healthy Weight Management

The perfect diet should be combined with a healthy weight... Read More

A Warning of the Complications of Gastric Bypass Surgery

Gastric bypass surgery involves stapling the stomach to make it... Read More

Dieting While Partying!

It's really difficult for a person to socialise if he... Read More

3 Secrets Your Diet Book Wont Tell You

Are you wondering why you're not losing weight? If you're... Read More

Weight Loss: N Y Millionaire Weight Loss ?Secret? Revealed

It is a fact that about 70% Americans are overweight.... Read More

Healthy and Fast Weight Loss: Ephedra - Why the FDA Couldnt Keep Their Ban On It?

Why was the FDA trying to hide the facts about... Read More

Weight Loss Issues - Can You Be Cellulite Free?

One thing I really must say at the outset of... Read More

Some Straight Talk About Low-Carbohydrates and Your Health

There have been many diets and weight loss plans that... Read More

4 Tips for Fast Fat Loss Part II

Fat Loss Tip #2) Drink More WaterI know, I know,... Read More

Low-carb Diets: Fad, Fallacy, or Fact?

The most common and popular diet fad over the past... Read More

Want Power Before Will Power

The problem isn't that you don't have enough will power... Read More

Can You Attain Weight Loss While Fasting?

Fasting, when done properly, can be a basic part of... Read More