Foods high in calories and
low in nutrients are not the right foods for weight reduction. Fats and simple
sugars are loaded with calories but empty of nourishment. The right foods for
both weight control and nourishment are the more complex carbohydrates, fruits
and vegetables; the preferable meats are fish and fowl.
Another basic approach to weight loss, we are told by The Encyclopedia of Common Diseases, should be to eliminate everything from your diet that is not a whole, nutritious, non-processed, natural food. In addition to food energy . . . your body constantly needs protein, fats, minerals and vitamins in optimum amounts to participate in body processes and to repair and renew body cells. When you eat whole foods [nonprocessed food complexes], you can be pretty confident that youre getting necessary nutrients and not empty calories.
The Right Time
The right time is not while watching television. The incessant nibbling goes on for hours, perhaps consisting of greasy potato chips or French fries, cookies or desserts loaded with sugar, with uncounted empty calories mounting into the hundreds so hard to stop the snacking since fats and salt add flavor to food and sugar delights our sweet tooth!
Some nutritionists are
now coming around to the conviction that the body has less tendency to
accumulate fat deposits if meals are eaten more frequently and served in smaller
portions without a reduction in the daily food intake. They have also found that
the meal which is most important and should therefore make the largest caloric
contribution to a persons day is breakfast.
The Right Amount
Eat a variety and eat enough. You have learned what will happen if you panic the fat cells by stingy eating! On a weight-loss experiment, rats were given only one meal a day. During the study, their enzymes responsible for depositing fat increased tenfold. The report said: It was as if their bodies were saying, The minute more food comes along, Im ready to lay down extra fat just in case this stress happens to me again!
you have to diet, dont make the mistake of fasting or eating just one meal a day
(essentially a 23-hour fast). Be content to lose slowly, a pound or even a half
pound a week. You took a long time to put the fat on; give your body time to
take it off. So eat enough to keep your fat cells relaxed and even willing to
contribute a few of their own calories to the cause. But dont get gluttonous.
Enough is enough!
And with the passage
of time, less is enough. As we get older, muscle cells decline and fat cells
take their place. Since the lean body mass requires the largest portion of
energy, with its decline energy needs decline and metabolism slows down. If food
intake does not decline accordingly, fat accumulates. And if older people
exercise less as they usually do still more food goes to fat. But one researcher
says, You can exercise the intramuscular fat away. And remember, a good dietary
effort can be nullified by binging from time to time.
The Right Exercise
Scientist Covert Bailey says in his book Fit or Fat?: The ultimate
cure for obesity is exercise! . . . It is a simple fact that those who exercise
aerobically on a regular schedule do not get fat. If I were offering a pill to
decrease the tendency of the body to make fat, fat people would be lining up to
buy it. I am offering such a pill; it takes just 12 minutes a day to swallow it!
Most data, however, shows that at least 20 minutes is required before aerobic
exercise Bailey has in mind is aerobics sustained movement that gets the heart
to pump at a fast rate, thereby supplying copious amounts of oxygen to the body
for burning fat. Typical exercises in this category are jogging, rope skipping,
bicycling, and brisk walking. Before undertaking such an exercise program,
however, it is advisable to consult a doctor for direction. Exercise is
prescribed by most researchers in weight reduction, as the following statements
slowed metabolic rate that normally occurs when individuals are on low-energy
diets may be prevented or reduced by incorporating physical activity into the
program. The Journal of the American Medical Association.
consensus among weight-loss specialists is that a regular routine of exercise is
one key [a major one] to weight reduction and maintenance. A good cardiovascular
workout increases the bodys resting metabolism for as long as fifteen hours
afterward, which means more calories will be burned even after you stop. Parents
effective weight control program, exercise is essential. Regularity of exercise
is more important than intensity. Conns Current Therapy.
changes us. It increases the metabolic rate, increases the amount of muscle,
raises the level of calorie-consuming enzymes inside the muscle, and increases
the burning of fats. . . . It can also be shown that physically fit people have
slightly elevated metabolism. Even when they are at rest fit people burn more
calories than fat people do. Fit or Fat?
warning that excess weight is a killer because of heart disease and high blood
pressure, the good news: One comforting fact: the damaging effect of overweight
is reversible when the weight is trimmed, says The Encyclopedia of Common
thing, Bailey says, about the grossly obese people who often claim they would do
anything, absolutely anything, to lose weight is that they refuse to do the one
thing that will do them some good. They refuse real exercise.
wonder fat is so pervasive when we realize that the body can make fat out of
protein, out of carbohydrate, and out of dietary fat. Almost everything you eat,
Bailey says, if it can be digested at all, can be converted to fat.
Fast-weight-loss diets change body chemistry so that you have a fat persons
chemistry. Your tendency to get fat is greater than when you started!
certain set of enzymes is needed for the burning of fats. If you do not have
these fat-burning enzymes, you are going to get fat. Enzymes will increase only
if you stimulate the DNA by exercise and if you eat enough that there will be
amino acids available for biosynthesis, says Bailey.
muscles need sudden bursts of energy, increasing the demand fiftyfold in a split
second. To get it, they must have enzymes capable of metabolizing the energy
sources. Only in muscle cells are such enzymes to be found special enzymes with
this capacity to burn calories so fast. Ninety percent of all the calories
burned in the body are burned in muscles. These enzymes are found in the
mitochondria scattered throughout muscle cells, and during exercise they promote
the burning of fats in muscle tissue to supply energy.
Concerning these enzymes, Fit or Fat? says: It has been shown
repeatedly that steady aerobic exercise actually causes an increase in the
number and size of mitochondria in each muscle cell. Further biochemical studies
have confirmed that, with exercise, there is an increase in metabolizing enzymes
inside those mitochondria. Aerobics makes it happen; without it fat happens.
December 15, 1988, Boardroom Reports extols the virtues of exercise: Physical
inactivity doubles the risk of heart attack, and researchers classify sedentary
people in the same high-risk category for heart attacks as smokers and people
with high blood pressure or high cholesterol levels. It adds that carrying
weights while jogging or walking greatly increases the health benefits of
exercise. The recommendation is to start with half-pound weights, and exaggerate
triggers that start you eating when you shouldnt. Know the excuses you use to
weaken your good resolves. Say no to them immediately! Reject them angrily!
the will to win! Know what you have to do, and do it! Eat the right things in
the right amounts and trust your body to put them to the right use. The body is
very adaptable. It adapts to the rare atmosphere of mountain heights by making
more red blood cells to carry oxygen but it takes time. It adapts to exposure to
a hot sun by adding more melanin to the skin to protect from ultraviolet rays
but it takes time. And it will adapt to sustained exercise by making the enzymes
needed to burn more fats for energy but it takes time.
So be patient. It took
time to gain weight; give yourself time to lose it. Move toward your goal
step-by-step. Small daily successes in eating and exercising turn what was first
a chore into a habit, and soon the flywheel of habit will propel you smoothly
along to your image of the new you! Win the war, lose the fat, cherish the