Some Questions and Answers about exercise n fitness
How much exercise should I do?
Experts recommend 30-60 minutes of exercise per day. The 60-minute suggestion is based on the National Academy of Science's ideal recommendation for people who are trying to lose weight. But you'll get real health benefits (and burn lots of calories) even if you don't work out that much -- especially if you haven't been exercising at all up to now.
While 30 minutes of physical activity is considered enough to lower your risk of heart disease, stroke, and high blood pressure, even 10 minutes a day will do you good. Remember that you don't have to do all your exercise in one session: A 30-minute aerobics workout in the morning, a 20-minute walk after work, and 10 minutes of mopping the floor after dinner can do the trick. (Don't forget to include some strength training and stretching in your workouts, too.)
What types of exercise are better for weight loss?
Choose endurance activities such as jogging, aerobics, bicycling, rowing, or swimming.
Exercise at a moderately intense level. You should be able to talk without running out of breath during the activity.
Exercise for more than 40 minutes.
During the first 20 minutes, your body taps into your sugar reserves (carbohydrates stored as blood glucose and muscle glycogen). Between 20 to 40 minutes of exercise, the body continues to use up your sugar reserves and starts to tap into your body fat.
After 40 minutes the body starts to burn even more fat.
Choose aquatic workouts or exercise in the cold. This causes the body to burn more energy and melt fat more quickly. The body draws on its fat reserves to stay warm.
What if I don’t have time to exercise 60 minutes a day?
The 60-minute suggestion is based on the National Academy of Science's recommendation for people who are trying to prevent weight gain, or keep themselves from regaining after weight loss -- not for people who are trying to increase or maintain their cardio-respiratory fitness or health. There's plenty of research to show that 30 minutes of physical activity a day will help you gain lots of health and fitness benefits.
Remember that you don't have to do all your exercise in one session. If you already exercise vigorously at the gym several times a week, there's no reason to quit. But if 60 minutes seems like too much for you, try 30 minutes a day as a starting goal.
The most important thing is that you do something.
Where do I start if I have never exercised?
·If you're new to exercise, or have struggled with it in the past, talk with your doctor about your exercise plans. After that, start by incorporating more activity into your daily life. For instance:
·If you always take the elevator, try the stairs.
·If you try to park next to the door of wherever you're going, park further away and walk.
·If your habit is to eat at your desk, take a 10- to 20-minute walk first, then have your lunch (or take a walk after you eat).
·Instead of watching TV all day Saturday and Sunday, plan active weekends. Go to the park, take a walking tour, ride your bike, or row a boat.
If you prefer a more ambitious routine, you can join a gym or try working out at home. Try for 30 to 60 minutes of continuous aerobic activity (such as swimming, biking, walking, dancing, or jogging) at least three to five times a week, at 60% to 90% of your maximum heart rate. Weight training can also help tone your muscles and elevate your resting metabolism rate. (the rate that the body burns fuel for energy) Try at least one set (eight to 12 repetitions) each of eight to 10 different exercises, targeting each of the body's major muscle groups.
Whatever plan you decide on, it's a good idea to set weekly goals:
·Write down what activity you plan to do, on what day of the week, for how long, and at what time of day. Be as specific and realistic as possible. For instance, write down "Tuesday: Walk for 20 minutes at 7 p.m., to the park and back."
·At the end of each week, review your goals and set new ones for the upcoming week.
Research shows that setting goals will help you stick to your program. It will clarify what you're supposed to do and let you track your progress. If you hit a roadblock later on, you can refer to what has worked in the past, or use your accomplishments to re-energize yourself.
What if I am physically unable to exercise due to a medical condition?
There is virtually no medical condition that will keep you from doing any type of exercise. Even people with heart failure -- who were long told not to exercise at all -- can benefit from moderate amounts of activity.
And people with limited mobility can often do water exercises, or do yoga or other exercises while seated in a chair (some "chair exercise" videos are now on the market). Of course, if you have any medical condition, check with your doctor before starting any exercise program.
Should I lift weights?
·Check with your doctor. Lifting weights will not only help you lose weight, but maintain the loss. Here's why:
·Muscle keeps your metabolism revved up, burning calories, fat, and glucose (sugar).
·When you lose weight, up to 25% of the loss may come from muscle, resulting in a slower metabolism. Weightlifting will help preserve or rebuild any muscle you lose by dieting.
·Muscle helps you with aerobic exercise. The stronger you are, the better you will be at any aerobic activity.
·Weight training improves your body's muscle-to-fat ratio (you end up with less body fat and more muscle), which improves both your health and your fitness level.
·Gaining muscle will help you look better as you define and tone your physique
What is interval training?
·In interval training, you alternate between bursts of higher-intensity exercise and periods of less-intense exercise (or "active rest"). As you get more fit, you decrease the "rest" time and increase the high-intensity periods. You'll see big fitness gains if you train this way regularly.
For example, if you now run for 30 minutes at 6 mph, try this routine: Jog for five minutes to warm up. Then, increase your speed to 6.5 mph for one to two minutes (less if you can't go that long). Then, jog for a few minutes at your normal speed, then again at the faster speed, and so on until you reach your time limit. Your ratio of work to active rest would be 2:3 if you ran for two minutes at 6.5 mph, then jogged for three minutes at 6 mph.
You can also use your heart rate to set intervals. For example, if your heart rate hits 70% of your maximum when you jog at 6 mph, start at that speed. Then increase either your speed or elevation (if you're on a treadmill) to get your heart rate to 85% or 90% of maximum for one to three minutes. Then, go back to jogging at the 70% heart rate, and continue alternating.
We recommend interval training just once a week to start, as it is more intense than you may be used to. Once you get a feel for it, you can do it more often.
What is BMI and why is it useful?
·The body mass index (BMI) is a simple way for men and women to estimate body fat based on their height and weight. From the BMI, it is possible to determine your healthy weight range.
For the majority of Americans, the BMI is the most up-to-date and scientifically sound method available for determining healthy weight. One of the limitations of BMI is that it can over-predict overweight or obesity in people who are lean and muscular.
It is important to know that people who are classified as overweight or obese can still be healthy as long as they are fit. In one well-known study, fit people with BMIs that classified them as overweight or obese were healthier and lived longer than unfit people who were at normal weight.
Why has my weight loss plateued?
·There are several reasons why your weight can hit a plateau, including:
·Losing weight too quickly . When this happens, your metabolism (the rate at which your body burns calories) can slow down because your body senses it is starving.
·Losing muscle . When you lose weight, up to 25% can come from muscle tissue. And since muscle is the engine in your body that burns calories and helps maintain your metabolism, losing it can hinder weight loss.
·Reaching your body's particular set point -- the weight and metabolic rate your body is genetically programmed to be . Once you reach that point, it's much harder to lose weight and even if you do, you're likely to regain it.
·Decreasing your physical activity and/or increasing your caloric intake .
·Other health factors , including thyroid or adrenal gland problems; medications like antidepressants; quitting smoking; menopause; and pregnancy.
Even with any of the above factors, the bottom line to losing weight is eating fewer calories than you burn. Studies show that people almost always underestimate how many calories they're eating. So if you're struggling with weight loss, you're still exercising, and you've ruled out any of the above reasons for weight plateaus, look at your calorie intake or change your fitness routine.
Does exercise help you lose weight?
·Exercise alone does not necessarily make you lose weight, but it will help you to slim down and reshape your body by decreasing fat and increasing muscle. Regular exercise:
·Helps you burn calories that you have consumed during meals
·Helps combat muscle loss that can occur when you lose weight
·Builds up your muscle tissue
·Increases the amount of calories that you burn. The more muscular you are, the more calories you burn.
Remember that exercising does not always lead to weight loss (muscle weighs more than fat), but your body will be more toned and slimmer (you will fit into your clothes better). In addition, exercise is an excellent way to relieve stress and tension.
Tuesday, January 29, 2008
Monday, January 28, 2008
Calories for Men and Women
Calorie Needs for Women
How many calories you need depends on various factors, including height, total body weight, ratio of fat to muscle, age, gender, genes and physical exercise. (Plus illness, pregnancy etc.) But usually, a woman's calorie needs can be reasonably accurately assessed by focusing on two calorie components. Basal Metabolic Rate (BMR) and physical exercise.
Calorie Needs for Women and Basal Metabolic Rate
Basal Metabolic Rate is a short way of saying: "the amount of energy (calories) you need to keep your body functioning while at rest." A body needs a minimum number of calories to maintain the millions of chemical reactions which keep eyes, lungs, heart, liver, kidneys etc. in healthy working order. This is your Basal Metabolic Rate. Over half the calories needed by most women fuel these basic bodily functions.
Calorie Needs for Women and Exercise
The second major calorie-needs component is physical activity. The more exercise you take, the more calories you need.
Calorie Needs for Women - Weight Maintenance and Weight Gain
When you have determined your total daily calorie needs, this will be the number of calories required to maintain your weight. If you want to lose weight, (e.g. one pound per week), you should consume 3,500 calories less, per week. (Or, consume 2,000 fewer calories and burn an extra 1,500 calories by taking extra exercise.) This is because one pound of weight is equal to 3,500 calories. To gain one pound of weight, increase your calorie intake by 3,500 calories.
Harris-Benedict Formula To Determine Calorie Needs for Women
The Harris Benedict equation determines calorie needs for women in two steps:
·It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
·It increases your BMR calorie needs by taking into account the number of calories you burn by taking exercise. This gives you your total calorie requirement.
Drawback of Harris-Benedict Calorie Needs Formula
The only calorie variable which the Harris-Benedict formula does not take into consideration is lean body mass. Therefore, this equation will be accurate for most women except the extremely muscular (these women need more calories) and the extremely fat (these women need fewer calories).
The Harris Benedict Calorie Needs Formula for Women
·First, calculate your BMR according to this formula:
655 + (9.6 x weight in kilos) + (1.8 x height in centimetres) - (4.7 x age in yrs)
·To Calculate your total calorie needs, multiply your BMR by the appropriate activity multiplier:
Activity Multiplier
·If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2
·If you are lightly active (light exercise/sports 1-3 days per week) multiply your BMR by 1.375
·If you are mod. active (moderate exercise/sports 3-5 days per week) multiply your BMR by 1.55
·If you take heavy exercise (hard exercise/sports 6-7 days per week) multiply your BMR by 1.725
Calorie Needs for Men
Your calorie requirements vary according to height, total body weight, ratio of fat to muscle, age, gender, genes, health and physical exercise. But in essence, a man's calorie needs can be reasonably accurately assessed by focusing on two calorie components. Basal Metabolic Rate (BMR) and physical exercise.
Calorie Needs for Men and Basal Metabolic Rate
Your Basal Metabolic Rate is the minimum number of calories needed to power your body while resting. Put another way, your BMR is the energy expended by your body to maintain normal functions, like heart beat, respiration and normal body temperature. Your BMR usually accounts for about 60-70% of your calories requirements. Typically, your BMR will peak at the age of 20 and gradually decrease by approximately 2 percent per decade, due in part to inactivity and subsequent loss of muscle tissue.
Calorie Needs for Men and Exercise
The second major calorie component is physical exercise or activity. The more exercise you take, the more calories you burn.
Calorie Needs for Men - Weight Maintenance, Weight Loss, Weight Gain
Your total daily calorie needs are the calories required to MAINTAIN your weight. In order to LOSE weight, you need to reduce your calorie intake. In order to GAIN weight you need to increase your calorie intake. One pound of weight is equal to 3,500 calories.
Thus, in order to lose one pound of weight, per week, you should either consume 3,500 fewer calories, or consume 1,500 fewer calories while burning an extra 2,000 calories in extra exercise. To gain one pound of weight, increase your calorie intake by 3,500 calories etc.
The Harris Benedict equation determines calorie needs for men, as follows:
·It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
·It increases your BMR calorie needs by taking into account the number of calories you burn by taking exercise. This gives you your total calorie requirement.
Drawback of Harris-Benedict Calorie Needs Formula
The only calorie variable which the Harris-Benedict formula omits is lean body mass. Therefore, this equation will be accurate for most men except the extremely muscular (these men need more calories) and the extremely obese (these men need fewer calories).
The Harris Benedict Calorie Needs Formula for Men
·First, calculate your BMI according to this formula:
66 + (13.7 x weight in kilos) + (5 x height in centimetres) - (6.8 x age in years)
·To calculate your total calorie needs, multiply your BMR by the appropriate activity multiplier:
Activity Multiplier
·If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2
·If you are lightly active (light exercise/sports 1-3 days per week) multiply your BMR by 1.375
·If you are moderately active (moderate exercise/sports 3-5 days per week) multiply your BMR by 1.55
·If you take heavy exercise (hard exercise/sports 6-7 days per week) multiply your BMR by 1.725
[Note: 1 inch = 2.54 centimetres. 1 kilo = 2.2 pounds]
How many calories you need depends on various factors, including height, total body weight, ratio of fat to muscle, age, gender, genes and physical exercise. (Plus illness, pregnancy etc.) But usually, a woman's calorie needs can be reasonably accurately assessed by focusing on two calorie components. Basal Metabolic Rate (BMR) and physical exercise.
Calorie Needs for Women and Basal Metabolic Rate
Basal Metabolic Rate is a short way of saying: "the amount of energy (calories) you need to keep your body functioning while at rest." A body needs a minimum number of calories to maintain the millions of chemical reactions which keep eyes, lungs, heart, liver, kidneys etc. in healthy working order. This is your Basal Metabolic Rate. Over half the calories needed by most women fuel these basic bodily functions.
Calorie Needs for Women and Exercise
The second major calorie-needs component is physical activity. The more exercise you take, the more calories you need.
Calorie Needs for Women - Weight Maintenance and Weight Gain
When you have determined your total daily calorie needs, this will be the number of calories required to maintain your weight. If you want to lose weight, (e.g. one pound per week), you should consume 3,500 calories less, per week. (Or, consume 2,000 fewer calories and burn an extra 1,500 calories by taking extra exercise.) This is because one pound of weight is equal to 3,500 calories. To gain one pound of weight, increase your calorie intake by 3,500 calories.
Harris-Benedict Formula To Determine Calorie Needs for Women
The Harris Benedict equation determines calorie needs for women in two steps:
·It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
·It increases your BMR calorie needs by taking into account the number of calories you burn by taking exercise. This gives you your total calorie requirement.
Drawback of Harris-Benedict Calorie Needs Formula
The only calorie variable which the Harris-Benedict formula does not take into consideration is lean body mass. Therefore, this equation will be accurate for most women except the extremely muscular (these women need more calories) and the extremely fat (these women need fewer calories).
The Harris Benedict Calorie Needs Formula for Women
·First, calculate your BMR according to this formula:
655 + (9.6 x weight in kilos) + (1.8 x height in centimetres) - (4.7 x age in yrs)
·To Calculate your total calorie needs, multiply your BMR by the appropriate activity multiplier:
Activity Multiplier
·If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2
·If you are lightly active (light exercise/sports 1-3 days per week) multiply your BMR by 1.375
·If you are mod. active (moderate exercise/sports 3-5 days per week) multiply your BMR by 1.55
·If you take heavy exercise (hard exercise/sports 6-7 days per week) multiply your BMR by 1.725
Calorie Needs for Men
Your calorie requirements vary according to height, total body weight, ratio of fat to muscle, age, gender, genes, health and physical exercise. But in essence, a man's calorie needs can be reasonably accurately assessed by focusing on two calorie components. Basal Metabolic Rate (BMR) and physical exercise.
Calorie Needs for Men and Basal Metabolic Rate
Your Basal Metabolic Rate is the minimum number of calories needed to power your body while resting. Put another way, your BMR is the energy expended by your body to maintain normal functions, like heart beat, respiration and normal body temperature. Your BMR usually accounts for about 60-70% of your calories requirements. Typically, your BMR will peak at the age of 20 and gradually decrease by approximately 2 percent per decade, due in part to inactivity and subsequent loss of muscle tissue.
Calorie Needs for Men and Exercise
The second major calorie component is physical exercise or activity. The more exercise you take, the more calories you burn.
Calorie Needs for Men - Weight Maintenance, Weight Loss, Weight Gain
Your total daily calorie needs are the calories required to MAINTAIN your weight. In order to LOSE weight, you need to reduce your calorie intake. In order to GAIN weight you need to increase your calorie intake. One pound of weight is equal to 3,500 calories.
Thus, in order to lose one pound of weight, per week, you should either consume 3,500 fewer calories, or consume 1,500 fewer calories while burning an extra 2,000 calories in extra exercise. To gain one pound of weight, increase your calorie intake by 3,500 calories etc.
The Harris Benedict equation determines calorie needs for men, as follows:
·It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
·It increases your BMR calorie needs by taking into account the number of calories you burn by taking exercise. This gives you your total calorie requirement.
Drawback of Harris-Benedict Calorie Needs Formula
The only calorie variable which the Harris-Benedict formula omits is lean body mass. Therefore, this equation will be accurate for most men except the extremely muscular (these men need more calories) and the extremely obese (these men need fewer calories).
The Harris Benedict Calorie Needs Formula for Men
·First, calculate your BMI according to this formula:
66 + (13.7 x weight in kilos) + (5 x height in centimetres) - (6.8 x age in years)
·To calculate your total calorie needs, multiply your BMR by the appropriate activity multiplier:
Activity Multiplier
·If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2
·If you are lightly active (light exercise/sports 1-3 days per week) multiply your BMR by 1.375
·If you are moderately active (moderate exercise/sports 3-5 days per week) multiply your BMR by 1.55
·If you take heavy exercise (hard exercise/sports 6-7 days per week) multiply your BMR by 1.725
[Note: 1 inch = 2.54 centimetres. 1 kilo = 2.2 pounds]
Weight Loss: All about Obesity
Obesity is an excess proportion of total body fat. A person is considered obese when his or her weight is 20% or more above normal weight. The most common measure of obesity is the body mass index or BMI. A person is considered overweight if his or her BMI is between 25 and 29.9; a person is considered obese if his or her BMI is over 30.
"Morbid obesity" means that a person is either 50%-100% over normal weight, more than 100 pounds over normal weight, has a BMI of 40 or higher, or is sufficiently overweight to severely interfere with health or normal function.
What Causes Obesity?
Obesity occurs when a person consumes more calories than he or she burns. For many people this boils down to eating too much and exercising too little. But there are other factors that also play a role in obesity. These may include:
·Age. As you get older, your body's ability to metabolize food slows down and you do not require as many calories to maintain your weight. This is why people note that they eat the same and do the same activities as they did when they were 20 years old, but at age 40, gain weight.
·Gender. Women tend to be more overweight than men. Men have a higher resting metabolic rate (meaning they burn more energy at rest) than women, so men require more calories to maintain their body weight. Additionally, when women become postmenopausal, their metabolic rate decreases. That is partly why many women gain weight after menopause.
·Genetics. Obesity (and thinness) tends to run in families. In a study of adults who were adopted as children, researchers found that participating adult weights were closer to their biological parents' weights than their adoptive parents'. The environment provided by the adoptive family apparently had less influence on the development of obesity than the person's genetic makeup. In fact, if your biological mother is heavy as an adult, there is approximately a 75% chance that you will be heavy. If your biological mother is thin, there is also a 75% chance that you will be thin. Nevertheless, people who feel that their genes have doomed them to a lifetime of obesity should take heart. Many people genetically predisposed to obesity do not become obese or are able to lose weight and keep it off.
·Environmental factors. Although genes are an important factor in many cases of obesity, a person's environment also plays a significant role. Environmental factors include lifestyle behaviors such as what a person eats and how active he or she is.
·Physical activity. Active individuals require more calories than less active ones to maintain their weight. Additionally, physical activity tends to decrease appetite in obese individuals while increasing the body's ability to preferentially metabolize fat as an energy source. Much of the increase in obesity in the last 20 years is thought to have resulted from the decreased level of daily physical activity.
·Psychological factors. Psychological factors also influence eating habits. Many people eat in response to negative emotions such as boredom, sadness, or anger. While most overweight people have no more psychological disturbances than people at their normal weight, about 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During a binge-eating episode, people eat large amounts of food while feeling they can't control how much they are eating.
·Illness. Although not as common as many believe, there are some illnesses that can cause obesity. These include hormone problems such as hypothyroidism (poorly acting thyroid slows metabolism), depression and some rare diseases of the brain that can lead to overeating.
·Medication. Certain drugs, such as steroids and some antidepressants, may cause excessive weight gain.
Emotional Aspects of Obesity
One of the most painful aspects of obesity may be the emotional suffering it causes. American society places great emphasis on physical appearance, often equating attractiveness with slimness or muscularity. In addition, many people wrongly stereotype obese people as gluttonous, lazy, or both. However, more and more evidence contradicts this assumption. Obese people often face prejudice or discrimination at work, at school, while looking for a job, and in social situations. Feelings of rejection, shame, or depression are common.
When to Seek Help
You should call your doctor if you are having emotional problems related to your weight, need help losing weight, or if you fall into either of the following categories.
·If your BMI is 30 or greater, you're considered obese. You should talk to your doctor about losing weight since you are at high risk of having health problems.
·If you have an "apple shape" - a so-called, "potbelly" or "spare tire" -- you carry more fat in and around your abdominal organs. Fat in your abdomen increases your risk of many of the serious conditions associated with obesity. Women's waist measurement should fall below 35 inches. Men's should be less than 40 inches. If you have a large waist circumference, talk to your doctor about how you can lose weight.
"Morbid obesity" means that a person is either 50%-100% over normal weight, more than 100 pounds over normal weight, has a BMI of 40 or higher, or is sufficiently overweight to severely interfere with health or normal function.
What Causes Obesity?
Obesity occurs when a person consumes more calories than he or she burns. For many people this boils down to eating too much and exercising too little. But there are other factors that also play a role in obesity. These may include:
·Age. As you get older, your body's ability to metabolize food slows down and you do not require as many calories to maintain your weight. This is why people note that they eat the same and do the same activities as they did when they were 20 years old, but at age 40, gain weight.
·Gender. Women tend to be more overweight than men. Men have a higher resting metabolic rate (meaning they burn more energy at rest) than women, so men require more calories to maintain their body weight. Additionally, when women become postmenopausal, their metabolic rate decreases. That is partly why many women gain weight after menopause.
·Genetics. Obesity (and thinness) tends to run in families. In a study of adults who were adopted as children, researchers found that participating adult weights were closer to their biological parents' weights than their adoptive parents'. The environment provided by the adoptive family apparently had less influence on the development of obesity than the person's genetic makeup. In fact, if your biological mother is heavy as an adult, there is approximately a 75% chance that you will be heavy. If your biological mother is thin, there is also a 75% chance that you will be thin. Nevertheless, people who feel that their genes have doomed them to a lifetime of obesity should take heart. Many people genetically predisposed to obesity do not become obese or are able to lose weight and keep it off.
·Environmental factors. Although genes are an important factor in many cases of obesity, a person's environment also plays a significant role. Environmental factors include lifestyle behaviors such as what a person eats and how active he or she is.
·Physical activity. Active individuals require more calories than less active ones to maintain their weight. Additionally, physical activity tends to decrease appetite in obese individuals while increasing the body's ability to preferentially metabolize fat as an energy source. Much of the increase in obesity in the last 20 years is thought to have resulted from the decreased level of daily physical activity.
·Psychological factors. Psychological factors also influence eating habits. Many people eat in response to negative emotions such as boredom, sadness, or anger. While most overweight people have no more psychological disturbances than people at their normal weight, about 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During a binge-eating episode, people eat large amounts of food while feeling they can't control how much they are eating.
·Illness. Although not as common as many believe, there are some illnesses that can cause obesity. These include hormone problems such as hypothyroidism (poorly acting thyroid slows metabolism), depression and some rare diseases of the brain that can lead to overeating.
·Medication. Certain drugs, such as steroids and some antidepressants, may cause excessive weight gain.
Emotional Aspects of Obesity
One of the most painful aspects of obesity may be the emotional suffering it causes. American society places great emphasis on physical appearance, often equating attractiveness with slimness or muscularity. In addition, many people wrongly stereotype obese people as gluttonous, lazy, or both. However, more and more evidence contradicts this assumption. Obese people often face prejudice or discrimination at work, at school, while looking for a job, and in social situations. Feelings of rejection, shame, or depression are common.
When to Seek Help
You should call your doctor if you are having emotional problems related to your weight, need help losing weight, or if you fall into either of the following categories.
·If your BMI is 30 or greater, you're considered obese. You should talk to your doctor about losing weight since you are at high risk of having health problems.
·If you have an "apple shape" - a so-called, "potbelly" or "spare tire" -- you carry more fat in and around your abdominal organs. Fat in your abdomen increases your risk of many of the serious conditions associated with obesity. Women's waist measurement should fall below 35 inches. Men's should be less than 40 inches. If you have a large waist circumference, talk to your doctor about how you can lose weight.
Sunday, January 27, 2008
Body Mass Index
Body Mass Index
There is no such thing as an ideal body weight - at best, there is only a healthy weight range. To determine this healthy weight range, and whether you are a normal weight, overweight, or obese, doctors use a height-weight system called Body Mass Index. Body Mass Index is a measure which takes into account a person’s weight and height to gauge weight status in adults of either gender.
Body Mass Index Drawback
Body Mass Index does not consider lean body mass. It is possible for a healthy, muscular individual with low body fat to be classified as obese using the Body Mass Index formula.
Body Mass Index Formula
The Body Mass Index uses your body height and weight. It is calculated by dividing your weight in kilograms by the square of your height in meters. The BMI metric formula is:
- Your Weight (in kilos) divided by Your Height (in Meters) squared, OR
- Your Weight / (Your Height)2
Body Mass Index Formula in Pounds and Inches
The pounds/inches BMI formula, is:
Your Weight (in pounds) x 704.5 divided by Your Height (in inches) x Your Height (in inches)
How to Determine Whether Your weight is Healthy
·If your BMI is in the range 19 to 24.9 you have a healthy weight.
·If your BMI is in the range 25 to 29.9 you are considered to be overweight and may incur moderate health risks. For example, heart disease, diabetes and high blood pressure are all linked to being overweight.
·If your BMI is 30+ you are considered to be obese. Obesity is associated with increased risk of cancer, heart disease and other health problems. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent, according to some estimates.
·If your BMI is 35+ and you have a waist size of over 40 inches (men) and 35 inches (women) you are considered to be at especially high risk for health problems.
·If your BMI is 40+ you are considered to be seriously obese and at a very serious risk of health problems.
Note: Above BMI 25, the higher the BMI, the greater the risk of developing additional health problems.
Body Mass Index and Weight Loss
According to health experts, people who are overweight but who have no other health risk factors (such as high cholesterol or high blood pressure) should focus on healthy eating and regular exercise to keep from gaining additional weight.
For people who are overweight and also have health risks, they recommend trying to actively lose weight. Consult your doctor or other health professional before beginning any exercise or weight-loss program.
Health Risks of Obesity
·High blood pressure and stoke are twice as common in obese people.
·Evidence is strong that obesity increases the risk of breast cancer (after menopause), womb cancer and kidney cancer.
·Obesity may also increase the risk of colon cancer.
·Gall bladder disease is three times as likely to occur in middle-aged obese women.
·Diabetes is four times more common in middle-aged obese people than in middle-aged people of normal weight.
·Coronary heart disease is twice as common in obese men under 45.
·Osteoarthritis is more painful and less easily treatable if the person is obese.
·Severe obesity may cause shortage of breath, varicose veins, backache and even psychological problems.
·Remember, if your Body Mass Index is 30+, you are obese.
There is no such thing as an ideal body weight - at best, there is only a healthy weight range. To determine this healthy weight range, and whether you are a normal weight, overweight, or obese, doctors use a height-weight system called Body Mass Index. Body Mass Index is a measure which takes into account a person’s weight and height to gauge weight status in adults of either gender.
Body Mass Index Drawback
Body Mass Index does not consider lean body mass. It is possible for a healthy, muscular individual with low body fat to be classified as obese using the Body Mass Index formula.
Body Mass Index Formula
The Body Mass Index uses your body height and weight. It is calculated by dividing your weight in kilograms by the square of your height in meters. The BMI metric formula is:
- Your Weight (in kilos) divided by Your Height (in Meters) squared, OR
- Your Weight / (Your Height)2
Body Mass Index Formula in Pounds and Inches
The pounds/inches BMI formula, is:
Your Weight (in pounds) x 704.5 divided by Your Height (in inches) x Your Height (in inches)
How to Determine Whether Your weight is Healthy
·If your BMI is in the range 19 to 24.9 you have a healthy weight.
·If your BMI is in the range 25 to 29.9 you are considered to be overweight and may incur moderate health risks. For example, heart disease, diabetes and high blood pressure are all linked to being overweight.
·If your BMI is 30+ you are considered to be obese. Obesity is associated with increased risk of cancer, heart disease and other health problems. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent, according to some estimates.
·If your BMI is 35+ and you have a waist size of over 40 inches (men) and 35 inches (women) you are considered to be at especially high risk for health problems.
·If your BMI is 40+ you are considered to be seriously obese and at a very serious risk of health problems.
Note: Above BMI 25, the higher the BMI, the greater the risk of developing additional health problems.
Body Mass Index and Weight Loss
According to health experts, people who are overweight but who have no other health risk factors (such as high cholesterol or high blood pressure) should focus on healthy eating and regular exercise to keep from gaining additional weight.
For people who are overweight and also have health risks, they recommend trying to actively lose weight. Consult your doctor or other health professional before beginning any exercise or weight-loss program.
Health Risks of Obesity
·High blood pressure and stoke are twice as common in obese people.
·Evidence is strong that obesity increases the risk of breast cancer (after menopause), womb cancer and kidney cancer.
·Obesity may also increase the risk of colon cancer.
·Gall bladder disease is three times as likely to occur in middle-aged obese women.
·Diabetes is four times more common in middle-aged obese people than in middle-aged people of normal weight.
·Coronary heart disease is twice as common in obese men under 45.
·Osteoarthritis is more painful and less easily treatable if the person is obese.
·Severe obesity may cause shortage of breath, varicose veins, backache and even psychological problems.
·Remember, if your Body Mass Index is 30+, you are obese.
Diet Mistakes, Where You May Not Lose weight!
Are you dieting and not losing weight? More than likely, some common diet mistakes are tripping you up.
The truth, experts say, is that even when you're "on a diet," you may be eating a lot more calories than you think. There's often a disconnect between what we know we should do to lose weight, and what we actually do while trying to diet.
For starters, stop thinking about dieting. Instead, take a look at those everyday habits that could be causing weight gain. Going on a diet can create an obsession with food, heighten cravings, and lead to a "throw-in-the-towel-because-diets-donat-work" mentality.
You might not realize just how quickly calories can add up. An extra tablespoon of salad dressing can add 75-100 calories, an extra tablespoon of butter adds 102 calories, and that 1-ounce bag of chips with your sandwich at lunch adds 162 calories. Eating while cooking, starting each day with a high-calorie coffee drink, finishing off the kids' plates at dinner, or having one too many glasses of wine -- these are just a few of the sneaky habits that sabotage weight loss efforts.
Yet as quickly as calories can add up, they can be subtracted. Becoming mindful of your diet mistakes -- the subtle ways that calories sneak into your diet throughout the day can add up to real weight loss.
Check out our list of common diet mistakes people make, and see if any sound familiar to you.
Diet Mistake No. 1: Racing to the Finish
There's no reward for finishing your meal in record time -- unless you're a contestant in a hot dog eating contest! Our hectic schedules have led many of us to adopt the unhealthy habit of rapid eating.
"We need to adopt more of the leisurely, European-style eating so that we can savor our food, taste every bite, and get the signal of fullness before overeating," says Tara Gidus, MS, RD, a spokeswoman for the American Dietetic Association.
Diet Mistake No. 2: Skipping Meals
Research shows that breakfast skippers weigh more than breakfast eaters. There is a misconception that skipping breakfast -- or any meal -- saves calories. The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day.
Strive for three meals a day. Always start your day with a healthy breakfast, but be careful to choose wisely.
"Even a low-fat muffin can have as many as 400 calories and 5 grams fat," says Joanne Lichten, PhD, RD, a nutrition consultant and the author of Dining Lean.
A healthy breakfast should contain both protein and fiber. An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.
Diet Mistake No. 3: Too Many Liquid Calories
Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas, and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21% of their calories from beverages.
"When you drink beverages, you don tend to compensate by eating less because most beverages satisfy thirst and don impact hunger," says Gidus.
Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.
Here are some calorie counts for common beverages:
· 12-ounce light beer: 110 calories
· 12-ounce regular beer: 160 calories
· 8-ounce coffee with cream and sugar: 30 calories
· 5 ounces of wine: 120-130 calories
· 6-ounce wine spritzer: 80 calories
· 16-ounce sweetened tea: 160 calories
· 12-ounce diet soda: 0 calories
· 12-ounce soda: 150 calories
· 20-ounce smoothie: 410 calories
Diet Mistake No. 4: Oversized Portions
"We have gotten used to huge portions at restaurants so when we are at home, we serve up the same size and think it is normal," says Lichten.
Experts suggest a few tricks to help you trim your portions:
· Leave a few bites on your plate.
· Use smaller plates and bowls.
· Periodically check your portions with measuring cups.
Diet Mistake No. 5: Choosing Unhealthy Add-Ons
Not only have portions crept up in size, we also have a tendency to top off our "diet" salads and other favorite foods with high-fat toppings, like bacon, cheese, croutons, and creamy dressings.
And, at fast-food restaurants, "grilled chicken and salads are not always better than a burger," notes Lichten. "It all depends on the size and the toppings."
For example, the Burger King Tendergrill sandwich with honey mustard dressing has 450 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories. At McDonalds, the Caesar salad with crispy chicken and creamy dressing totals 490 calories, while a Quarter Pounder weighs in at 410 calories.
Diet Mistake No. 6: Mindless Eating
"Eating amnesia" is the act of unknowingly putting hand to mouth, usually from a bag or box in front of the television, while reading a book. It can also happen at happy hour, or when you finish the last few bites on your child's plate.
"Resist the temptation to clean yours or anyone elses plate," says Gidus. "Think about your waistline instead of the food waste."
Consider the calories in small portions of some of our favorite snacks, and see how quickly they can add up when portions are multiplied:
· 1 Twinkie: 150 calories
· 12 peanut M&Ms: 125 calories
· 1 ounce of French fries: 88 calories
· 1.5 donut holes: 100 calories
· 3 Hershey kisses: 75 calories
· 3 Oreo cookies:160 calories
· 15 tortilla chips: 142 calories
· 20 potato chips: 162 calories
And how can you kick the mindless eating habit?
"First, try to get out of the habit of always eating something while you are sitting and relaxing," says Gidus. "Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container."
SOURCES: Joanne Lichten, PhD, RD, author, Dining Lean. Tara Gidus, MS, RD, spokeswoman, American Dietetic Association; nutrition consultant, Tampa, Fla.
The truth, experts say, is that even when you're "on a diet," you may be eating a lot more calories than you think. There's often a disconnect between what we know we should do to lose weight, and what we actually do while trying to diet.
For starters, stop thinking about dieting. Instead, take a look at those everyday habits that could be causing weight gain. Going on a diet can create an obsession with food, heighten cravings, and lead to a "throw-in-the-towel-because-diets-donat-work" mentality.
You might not realize just how quickly calories can add up. An extra tablespoon of salad dressing can add 75-100 calories, an extra tablespoon of butter adds 102 calories, and that 1-ounce bag of chips with your sandwich at lunch adds 162 calories. Eating while cooking, starting each day with a high-calorie coffee drink, finishing off the kids' plates at dinner, or having one too many glasses of wine -- these are just a few of the sneaky habits that sabotage weight loss efforts.
Yet as quickly as calories can add up, they can be subtracted. Becoming mindful of your diet mistakes -- the subtle ways that calories sneak into your diet throughout the day can add up to real weight loss.
Check out our list of common diet mistakes people make, and see if any sound familiar to you.
Diet Mistake No. 1: Racing to the Finish
There's no reward for finishing your meal in record time -- unless you're a contestant in a hot dog eating contest! Our hectic schedules have led many of us to adopt the unhealthy habit of rapid eating.
"We need to adopt more of the leisurely, European-style eating so that we can savor our food, taste every bite, and get the signal of fullness before overeating," says Tara Gidus, MS, RD, a spokeswoman for the American Dietetic Association.
Diet Mistake No. 2: Skipping Meals
Research shows that breakfast skippers weigh more than breakfast eaters. There is a misconception that skipping breakfast -- or any meal -- saves calories. The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day.
Strive for three meals a day. Always start your day with a healthy breakfast, but be careful to choose wisely.
"Even a low-fat muffin can have as many as 400 calories and 5 grams fat," says Joanne Lichten, PhD, RD, a nutrition consultant and the author of Dining Lean.
A healthy breakfast should contain both protein and fiber. An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.
Diet Mistake No. 3: Too Many Liquid Calories
Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas, and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21% of their calories from beverages.
"When you drink beverages, you don tend to compensate by eating less because most beverages satisfy thirst and don impact hunger," says Gidus.
Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.
Here are some calorie counts for common beverages:
· 12-ounce light beer: 110 calories
· 12-ounce regular beer: 160 calories
· 8-ounce coffee with cream and sugar: 30 calories
· 5 ounces of wine: 120-130 calories
· 6-ounce wine spritzer: 80 calories
· 16-ounce sweetened tea: 160 calories
· 12-ounce diet soda: 0 calories
· 12-ounce soda: 150 calories
· 20-ounce smoothie: 410 calories
Diet Mistake No. 4: Oversized Portions
"We have gotten used to huge portions at restaurants so when we are at home, we serve up the same size and think it is normal," says Lichten.
Experts suggest a few tricks to help you trim your portions:
· Leave a few bites on your plate.
· Use smaller plates and bowls.
· Periodically check your portions with measuring cups.
Diet Mistake No. 5: Choosing Unhealthy Add-Ons
Not only have portions crept up in size, we also have a tendency to top off our "diet" salads and other favorite foods with high-fat toppings, like bacon, cheese, croutons, and creamy dressings.
And, at fast-food restaurants, "grilled chicken and salads are not always better than a burger," notes Lichten. "It all depends on the size and the toppings."
For example, the Burger King Tendergrill sandwich with honey mustard dressing has 450 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories. At McDonalds, the Caesar salad with crispy chicken and creamy dressing totals 490 calories, while a Quarter Pounder weighs in at 410 calories.
Diet Mistake No. 6: Mindless Eating
"Eating amnesia" is the act of unknowingly putting hand to mouth, usually from a bag or box in front of the television, while reading a book. It can also happen at happy hour, or when you finish the last few bites on your child's plate.
"Resist the temptation to clean yours or anyone elses plate," says Gidus. "Think about your waistline instead of the food waste."
Consider the calories in small portions of some of our favorite snacks, and see how quickly they can add up when portions are multiplied:
· 1 Twinkie: 150 calories
· 12 peanut M&Ms: 125 calories
· 1 ounce of French fries: 88 calories
· 1.5 donut holes: 100 calories
· 3 Hershey kisses: 75 calories
· 3 Oreo cookies:160 calories
· 15 tortilla chips: 142 calories
· 20 potato chips: 162 calories
And how can you kick the mindless eating habit?
"First, try to get out of the habit of always eating something while you are sitting and relaxing," says Gidus. "Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container."
SOURCES: Joanne Lichten, PhD, RD, author, Dining Lean. Tara Gidus, MS, RD, spokeswoman, American Dietetic Association; nutrition consultant, Tampa, Fla.
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