| "I eat like a bird, why do I gain weight?" When | | | | rate, depending on your presentphysical condition. |
| someone says that, I ask them "What kind or a | | | | Calculate maximum heart rate by subtracting |
| bird a sparrow or a vulture"? Studies showed that | | | | your age from thenumber 220. |
| there is a direct correlation between a person | | | | 3. Duration: Up to 30 minutes (or as |
| being inactive and weight gain. Experts say that it | | | | recommended by you health care provider) ata |
| is inactivity, not excess eating that can add | | | | moderate pace, which allows normal conversation |
| excess body fat. | | | | while exercising. Check withyour physician or |
| Losing excess bodyweight is simple as soon as | | | | health care practitioner for recommendations. |
| one follows certain systematicprocedures. You | | | | 4. Type of activity: Any activity maintained for a |
| cannot, however, invent your own rules or follow | | | | time, using large muscle groups in |
| the advice of theuninformed. | | | | Rhymtic motions. Example: jogging-running, |
| For instance, I recently talked with a woman who | | | | walking-hiking, swimming, cycling |
| was following a well-knownfranchised diet plan. Her | | | | (stationary or on-road), rowing machines, or any |
| "diet consultant" recommended that she should | | | | endurance-type game activities,such as cycling |
| notexercise while dieting. | | | | (stationary or on the road), or any other |
| Proving this thinking is erroneous are many articles | | | | endurance type activitiesyou prefer. |
| in Medical Journals. They statethat if one | | | | It will take about three months to reach a |
| simultaneously attempts weight loss without | | | | maximal improvement in fitness. Then,you must |
| following a properlydesigned exercise program, | | | | continue to exercise and practice weight |
| some or the lost body weight is muscle tissue. | | | | management to prevent yourbody from |
| Muscle tissue is dynamic tissue and provides the | | | | reverting, slowly but surely, to its previous, out-or |
| ability to fulfill daily activities assitting, standing, and | | | | shape condition. |
| walking. It is extremely important to preserve as | | | | Behavioral Modification and a Support System |
| much of it aspossible. If you exercise while dieting, | | | | Behavior change is the most difficult to master |
| you will not lose valuable muscle tissue. | | | | and the most complex of the threecomponents; |
| Weight Management | | | | space does not allow an in-depth discussion or it |
| Three components to weight control are | | | | here. However, hereare some guidelines that |
| interdependent and mutually supportive. | | | | work. |
| They are (1. Diet (2. Exercises, and (3. Behavioral | | | | 1. Keep precise records daily. |
| change and (4. A support system. | | | | 2. Eat roods you enjoy but know when to stop. |
| Most experts recommend an intake of 1200 to | | | | 3. Enlist the support or friends and relatives. |
| 1500 calories daily. That amount ofcalories will pro | | | | 4. Weigh yourself no more than once a day |
| vide the body with enough energy to allow all | | | | -morning is best. |
| bodily functions tohappen. Typically, less calories | | | | 5. Don't be so serious about it that you become |
| are not considered healthy for the average | | | | disheartened if you "blow it"occasionally. |
| person. | | | | 6. Don't expect to lose more than three pounds |
| The exact mix of carbohydrates, fats, and | | | | or more per week. That is much fat. |
| proteins in this 1200-1500 calorie vary. | | | | Next time, you are al a meat counter, ask the |
| Generally, a healthy diet should be high in | | | | butcher for three pounds or fat. |
| carbohydrates intake, low in fat andprotein. Check | | | | Seeing believes. |
| with your physician for recommendations. Your | | | | 7. Expect about a seven to ten day interval time |
| diet should also: | | | | before your diet kicks in and yourweigh begins to |
| I. Satisfy all nutrients needs except most energy | | | | drop. Do not abandon hope so soon. |
| needs. | | | | 8. If possible, divide your total calorie intake for |
| 2. Be acceptable to meet individual tastes and | | | | the day into many small instead orthree large |
| way of life. | | | | meals. |
| 3. Minimize hunger and low energy. | | | | 9. Be patient! You can do it. |
| 4. Be readily available and socially acceptable. | | | | 10. Set realistic, long-term goals. |
| 5. Favor the establishment of a lasting pattern of | | | | Remember staying fit is a way or life. It calls for |
| eating. | | | | above average discipline,motivation, and patience. |
| 6. Be conducive to improvement of complete | | | | Everyone that makes the commitment to lose |
| health. | | | | excess body fat and to become fit,agree on one |
| Exercise | | | | thing: Once you achieve wellness, you will never |
| The following guidelines offer a result producing | | | | want to be averageagain. |
| fitness program for dieters. | | | | You can and should do it. |
| I. Frequency: Three to five days per week. | | | | Go for it. |
| 2. Intensity: 40 to 85% of your maximum heart | | | | |