Diet For Weight Loss

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Today, 66 percent of adults in the United States are considered overweight or obese. How do you know if you are among them? Two simple measures, body mass index (BMI) and waist circumference, provide useful estimates of overweight, obesity, and body fat distribution.

Health care providers also use BMI and waist circumference measures to assess a person’s risk of developing diabetes, heart disease, or other health problems. This fact sheet tells you how to measure your BMI and waist circumference, and what these measures mean for your health.

 

BMI measures your weight in relation to your height, and it is closely associated with measures of body fat. You can calculate your BMI using this formula.

BMI equals weight in pounds times 703 divided by height in inches squared

For example, for someone who is 5 feet, 7 inches tall and weighs 220 pounds, the calculation would look like this:

BMI equals 220 pounds times 703 inches divided by 67 inches squared equals 154,660 divided by 4489 equals 34.45

A BMI of 18.5 to 24.9 is considered to be in the healthy range. A person with a BMI of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more is considered obese.

You can also find your weight group on the chart below. The chart applies to all adults. The higher weights in the healthy range apply to people with more muscle and bone, such as men. Even within the healthy range, weight gain could increase your risk for health problems.

Because BMI does not show the difference between fat and muscle, it does not always accurately predict when weight could lead to health problems. For example, someone with a lot of muscle (such as a body builder) may have a BMI in the overweight or obese range, but still be healthy and have little risk of developing diabetes or having a heart attack.

Table 1: Body Mass Index

 
 

Excess weight as measured by BMI is not the only risk to your health. Where excess fat is located on your body may be another risk. If you carry fat mainly around your waist, you are more likely to develop health problems than if you carry fat mainly in your hips and thighs. This is true even if your BMI falls within the normal range.

Women with a waist measurement of more than 35 inches or

Men with a waist measurement of more than 40 inches may have a higher disease risk than people with smaller waist measurements because of where their fat lies.

To measure your waist circumference, place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug (but does not compress your skin) and that it is parallel to the floor. Relax, exhale, and measure your waist.

Extra weight can put you at higher risk for these health problems:

  • type 2 diabetes (high blood sugar)
  • high blood pressure
  • heart disease and stroke
  • some types of cancer
  • sleep apnea (when breathing stops for short periods during sleep)
  • osteoarthritis (wearing away of the joints)
  • gallbladder disease
  • liver disease
  • irregular menstrual periods
 
 
 
The basic arithmetic of weight loss is that
1 pound of body fat = 3,500 calories
To lose 1 pound a week a person should take in 500 calories less each day, or burn 500 calories each day through exercise or better yet, combine the two. Drink a large glass of water instead of soft drink(saved 250 cal) and walking for 2.5 miles (burned 250 cal) each day
 
Formula to maintain weight :  Weight X 10 X 30%. Anything less should result in weight loss.
 
The more often your blood sugar rises, the more insulin you produce and more sugar is turned into fat. 
 
 
 
The trick to losing weight is to eat a diet that keeps your blood sugar level even and exercise more.
Follow a low- to medium-calorie diet (1500-2000), high in fiber , low in saturated fat, animal protein and processed carbohydrates.
 
Optimum diet : 60-70% of carbohydrates to achieve a better bloo sugar balance. Eat low glycemic load foods 40 points
                           20-30% of fats
                           10-20% of protein 
  
 Eat carbohydates preferable with a little protein.
 
 
-Avoid sugar, sweets, soft drinks (including diet soft drinks), coffee, alchohol, artificial sweetners (aspartame, splenda and etc.) Aspartame  causes weight gain by causing unstable blood sugar levels, which increases the appetite and cravings for sweets/sugar.  White flour, white rice, processed foods, fast foods, junk foods (usually snacks from vending macine), processed meats (cold cuts, hot dogs) table solt.
 
-Consume fresh organic fruits, vegetables, legums, whole grains, brown rice, cold-water fish(samon), soy, nuts and seeds(in small amounts)natural spring filtered water, fresh made vegetable juices.
 
-Stay away from hydrogenated oils in any form (margarine, shortaning)
 
-Use olive oil for cooking in moderate. Do not burn, fry, BBQ your food
 
-Never skip breakfast.
-Eat small meals through out the day.
-Make lunch your main meal of the day.
-Limit your intake if caffeine.
-Do not eat after 7pm.
-Chew your food throughaly
-Have glass of water 30 min before main meal or
-Have some fiber. That helps to decrease your appitate.
 
-Do not go grocery shopping when hungry.
-Do not buy or/and keep unhealthy foods in your house.
-Don’t give into cravings immediatly.
-Get your regular aerobic exercise 30-45 min a day, start with walking, swimming, running.
 
 
A complex detoxification program is a must for anyone trying to lose weight. Internal cleanse, the immune system, digestive system. Detoxification is the first step in treating  not only obesity but numerous other health conditions.
 
Supplements
that help with hunger and willpower.
 
-Chromium Picolinate is believed to build muscle, slow down aging, control blood sugar by assisting insulin to do its work more efficiently. Lack of Chromium generally carry extra weight.
-Zinc
-Fiber helps keep the coon clean and functioning properly. If you take before meals, it hels suppress appetite and gives a feeling of fullness. 
-Omega-3 fatty acids may assist weight loss by improving insulin efficiency in using carbohydrates and fats for fuel. May help also with cravings for fat foods.
-CoQ10  Encourages energy production helping enzymes release energy in every cell, which turn reduces fat storage.
-Vit C with bioflavonoids is nessesary for normal glandular functions.. Speeds up metabolism, promoting to burn more calories.
-Lecithin is a fat emulsifier that breaks down fat so it can be removed from the body
-Calcium is involved in the activating of lipase, enzyme that breaks down fats.
-Vit B complex helps burn calories and lessens cravings for sugar.
-L-Carnitine helps the body break down fat deposits. 
-HCA (Hydroxycitic acid)Slows own the prduction of fat and reduce appetite. 750 mg, often find with supplements ith chromium.
-5-HTP. 100 mg if you crave sweet foods. It’s amino acid 5-hydroxytryptophan motherof serotonin “brain’s happy” neurotransmitter. Serotonin controls appetite. To restore normal levels o serotonin and normal mood is to suppement 5-HTP.
  
 
Herbs:
 
–Ginko Biloba Increasing energy and circulation.
 
-Siberian Ginseng DO NOT TAKE IF YOU HAVE HIGH BLOOD PRESSURE, HEATR DISORDERS, HYPOGLYCEMIA

 

-Garcinia Cambogia suppresses appetite and prevents the body from turning carbohydrate calories into fat by inhibiting the action of an enzyme called ATO-citrate lyase.

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