WEIGHT LOSS

Losing Weight

I am not advocating that we should be complacent about obesity. It's just that continued focus on weight loss seems counterproductive, and may be quite hazardous to the health of those who continually battle their weight. Each year millions of people attempt to lose weight, shelling out cores of rupees in the process. But despite our perennial efforts to shed kgs, our waistlines are getting bigger, not smaller. It seems whatever we lose; we gain back—and then some. Not only can this be damaging to our self-esteem and mental health, chronic fluctuations in body weight may also do physical harm.

In fact, most of the epidemiological studies on weight loss alone show that weight loss increases risk for premature death, primarily from heart disease. This obviously represents a paradox, because weight loss is thought to improve cardiovascular disease risk factors. But this is not always the case.

One of the most popular weight reducing strategies of the past 35 years, the low-carbohydrate diet, actually raises cholesterol levels (especially low-density lipoprotein cholesterol) and reduces high-density lipoprotein cholesterol

(The heart-healthy kind) despite weight loss. This suggests that going on a low-carbohydrate diet may actually increase risk of atherosclerosis.

Another possible explanation for the paradoxical finding of weight loss being associated with increased risk of dying from heart disease is the recent evidence which shows that dieting depletes body reserves of heart-healthy omega-3 fatty acids, thus raising the possibility that weight loss via calorie restriction may actually make the body more vulnerable to atherosclerosis. The researchers who reported these findings warned that "a subtle but chronic risk state could be established if recurrent dieting depletes omega-3 reserves and intake during maintenance does not allow effective repletion."

Metabolic Fitness

We need a new approach to health and fitness one that places less emphasis on body weight (or body fat) and more emphasis on healthy metabolism becoming "metabolically" fit. To achieve "metabolic fitness" does not require having a lean body, nor does it depend upon having the cardiovascular system of an endurance athlete.

In scientific/medical terms, metabolic fitness can be defined in terms of how the human body responds to the hormone insulin. "Insulin sensitive" bodies tend to have excellent glucose tolerance, normal blood pressures, and heart-healthy blood lipid profiles. Therefore, insulin sensitive people tend to be at lower risk for type II diabetes and heart disease than people who are "insulin resistant" a metabolic condition in which the body's cells (mainly those in skeletal muscle, liver and adipose tissue) don't respond normally to this hormone, and which ultimately may result in disordered lipid metabolism and elevated blood pressures.

Insulin resistance is associated with high risk for type II diabetes and heart disease.

Although genes play a role, the major causes of insulin resistance are lack of exercise and consuming a diet high in fat (especially saturated fat) and refined sugar, and low in fiber a description that fits many peoples. Because these behaviors also promote obesity, the "insulin resistance syndrome" (also known as the "metabolic syndrome") is observed more often in fat people than it are in thin people. But as I have pointed out already, a fat person with the metabolic syndrome does not have to become lean in order to become insulin sensitive (i.e., obesity is not the underlying cause of the syndrome). Also, one does not have to be obese to be insulin resistant. So many non-obese men and women in the world are insulin resistant and don't realize it.

Substantial improvements in insulin sensitivity can be changed in a matter of days or weeks, which explains why dramatic improvements in glucose tolerance, blood pressures, and blood lipids can be observed so quickly after starting an exercise programmed or eating healthier foods. If we can accept the fact that metabolically fit and healthy bodies can come in all shapes and sizes, then the public health message becomes quite simple: be more physically active and consume a healthier diet.

As for exercise, moderate-to-vigorous activity (heart rate in the range of -60-75 per cent of maximum) for -2040 minutes per day on most days of the week is suitable for improving metabolic fitness (9, 23). Intensity and duration of exercise can be modified to suit individual needs. If time is not a constraint, duration can be emphasized while exercising at the lower end of the intensity range.

Just as effective, however, is high-intensity exercise of only 20-30 minutes duration. As for nutrition, the best foods to boost metabolic fitness are those you find primarily near the food guide pyramid: Whole grains, fruits and vegetables, and legumes (beans). These foods have plenty of fiber and have been shown to improve health regardless of weight and independent of weight loss.

Road to Fitness

It may seem intuitive that exercising more and eating better will naturally result in Weight loss. This generally is true, but with a major caveat. Not everyone will lose weight, and it is virtually impossible to tell how much any one person will lose. Most exercise programmers and typical diets result in a weight loss of not more than 3 to 5 kg (32); the average "overweight" adult wants to lose 10 to 15 kg! This discrepancy between what people want and what exercise and healthy eating are able to deliver highlights the fundamental problem with using weight loss or reductions in body fat to judge the success of an exercise programmed or nutrition plan.

Exercise and healthy eating should not be viewed merely as means to an end (weight loss), but rather as having their own intrinsic value. If someone quits an exercise programmed out of failure to reach a particular weight loss (or reduced body fat) goal, then all the benefits of the exercise is lost as well. And far too many people who start exercise programmers don't stay with them. Yo-yo fitness is becoming as common as yo-yo dieting.

In developing countries today laths of men and women (and boys and girls) stigmatized as "too fat" are engaged in a perpetual war with their bodies. Isn't it about time we called a truce? Let's face biological reality. Some people are naturally meant to be thin; some naturally meant to be fat. Exercise and diet can modify our genetic destiny only so much.

The human body is not an infinitely malleable mass of calories that can be burned down to any shape and size desired. But that doesn't mean we can't all be as metabolically fit as our lifestyle will allow. In terms of health and longevity,

The scientific evidence is abundantly clear: It is far more important to be fit than it is to be thin. Contrary to prevailing dogma, the road to a fitter and healthier body is not so narrow after all.

Difference between Living Well and Living

Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day. If you agree with these three premises, keep reading.

The Purpose of Health and Fitness Tips: To inform you of new developments in the health and fitness fields is our aim. We'll do the research; we have the resources. You get the results. The name of the game is 'current' and 'relevant' for today. Forget all the excess baggage of the so-called fitness gurus.

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Weight Loss and Enjoyment

This holiday or festival seasons don't be trendy-avoid the Seasonal trend. (the average weight most Americans gain between Thanksgiving and New Year's and Indians in festival like Diwali and marriage ceremonies). That's one trend you don't want to participate in!

I know what you are thinking-the holidays are a time for fun and indulgence. You don't want to think about fitness during that time. You want to enjoy yourself. Don't worry! The festivities don't have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

The secret to achieving a holiday season that is both full of fun and also includes fitness is found in moderation. There are two typical approaches to the seasonal festivities:

(1)   throw all healthy habits out the window and indulge in every guilty pleasure;

(2)   starve and binge approach (for example, you eat nothing all day long to allow yourself to overindulge in party food). Of course, neither approach is successful at maintaining a healthy, fit lifestyle throughout the holiday season.

As mentioned above, the key is found in moderation. With a moderate approach both to what you eat (or don't eat) and how much exercise you do (or don't do), you can avoid packing on extra weight and also partake in all the fun of the season. So this season, get a head start instead of starting later, with extra kgs to lose.

Tone Your Body, Tone Your Mind

People who love working out, but can't seem to stop stressing out, need to know that it is possible to get a sweat on and at the same time reduce their stress. Of course, this can come naturally over the course of heavy work-out when our body releases endorphins in the form of "runner's high," or through the euphoria we can attain when we reach difficult fitness goals.

But more focused approaches exist. As a whole health consultant, I recommend to readers any of these five great paths to stronger muscles and a more peaceful mind:

Peace of Mind Stronger Muscles

1. Power Yoga is great for those seeking to combine a cardio work-out with the well-known, mind-calming benefits of regular yoga practice. The term "power yoga" originally was just a catchy synonym coined about ten years ago for a variation of Astana yoga, but is now more broadly considered to be a series of physically challenging poses in no set order. Power yoga develops strength and flexibility while keeping you on the move. At the same time, it emphasizes balancing body, mind and spirit like other yoga forms. Since classes can differ, I recommend talking to instructors before signing up with a particular class to make sure it provides enough of a relaxation focus for you.

2. Martial Arts are famous, of course, for cultivating mental and spiritual discipline while building physical strength and agility. It is beyond the scope of this article to describe the many styles of martial arts practiced in the world, but I suspect that fitness enthusiasts might find more gratification from practicing "hard" (or "external") styles such as Karate, Tae Kwon Do, and Kickboxing, than the "softer" (or "internal") styles of Tai Chi and Aikido, although the latter are typically more meditative.

Martial arts instruction can vary enormously on the extent to which they emphasize the self-defense, meditative, dance, exercise, spiritual, or energetic aspects of their style. Moreover, instruction can be very formal and traditional, or more relaxed and westernized. I strongly recommend sitting in on a class before signing up, and asking the instructor about their teaching philosophy to see how much it emphasizes stress reduction.

3. NIA stands for Neuromuscular Integrative Action. While it is not as well-known as Power Yoga, it has become a fashionable form of mind-body exercise. NIA is difficult to define, as it is a hybrid exercise that combines elements of martial arts, healing arts, and dance. Unlike power yoga, the NIA Technique can adapt itself more easily to all levels of physical ability. In a typical NIA class, participants are barefoot and are led through a series of movement exercises set to eclectic and energizing music. Instructors encourage a mindful, healing attitude to the exercises, emphasizing the joy of movement, emotional catharsis, free expression, and healing visualization, in a sense taking the class on a journey towards greater self-awareness while getting a good workout at the same time.

4. The Roth Five Rhythms TM is a form of ecstatic dance developed by the artist, dancer and healer Gabrielle Roth. As a dancer, Roth discovered that people can experience emotional release, greater mind-body awareness, and healing when taken through a series of five dance-movements: the graceful, loose and flexible flowing; the fiery, angular and passionate staccato; the wild and uncontrolled chaos; the soulful, stylish lyrical; and finally, the wise, inspiring and compassionate stillness.

Roth's stated philosophy is "Put your psyche in motion and it will heal itself". Five Rhythms TM classes take participants on a very personal and self-expressive journey through these rhythms, which can be a strenuous work-out for those in need of one.

5. You might find it odd for me to add Fencing to this list, but as Syd Fadner, Director of the Boston Fencing Club, points out, "Fencing is a sport that challenges mind, body and spirit. A combat sport that requires tactical thinking, emotional resiliency and physical conditioning, fencing encompasses a unique combination of fine motor skills and adrenal response. Students learning the sport of fencing develop focus, balance and endurance, while learning to respond effectively to the challenges of competition. It is sometimes described as chess at a hundred miles an hour." A western cousin of Asian martial arts sword forms, fencing's adherents argue that one need not go around the world to find a form of vigorous exercise that cultivates the mind. Getting started in fencing is easy, and does not require owning sword (or a chandelier!).

Before you go out and sign up with any class, though, remember that we can cultivate

Calmness and peace of mind in whatever we do, whether it’s kickboxing, walking, or just washing the dishes. Whenever we choose a hard and strenuous physical activity, we should take a moment and try to see the softness and gentleness that lies inside of it. Not only might we find there the relaxation we seek, but this awareness may

Also take us to a higher level of performance and a deeper appreciation for balance in all aspects of our lives.