For those that would like a more vigorous workout plan, weight training is a viable option that can combine building muscle tone and working the cardiovascular system. Weight training tones your muscles and raises your metabolism, which helps your body burn more calories not only when exercising, but also while you sleep. Weight training reverses the natural decline in your metabolism, which begins around age 30; therefore this is something to think about for all those who have reached that age. Working with weights can produce a great deal of energy, and a full workout works almost all of the 650 muscles in your body. Looking toward long-term benefits, weight training strengthens bones, which can reduce your risk of developing osteoporosis. This of course is of very big concern amongst women, since osteoporosis afflicts women much more than men.
Many women worry that weight training will make them muscular and bulky like a manÃ¢â‚¬â„¢s; yet you must keep in mind that men and women have different muscular structures, therefore weight training will not develop big muscles on women, just toned muscles. Not only is weight training a routine that makes you strong, it is a routine that trains the body to build muscle instead of fat, takes stress off key areas of the body such as the lower back, making you less prone to injury in that area. Since high blood pressure or hypertension is a big concern with those who are obese, it is welcome news that weight training decreases your resting blood pressure. Weight training has also been proven to increase your blood level of HDL cholesterol, which is commonly referred to as Ã¢â‚¬Å“good cholesterol. Overall health is definitely improved through weight training.
Exercise is vital to shedding excess weight and keeping it off. The body was meant to be active, and that is often a challenge in todayÃ¢â‚¬â„¢s often-sedentary lifestyles. White collar workers, security workers, and drivers make up a large part of the workforce, and get very little exercise daily. Especially if you fit into this category, a concerted effort must be made in order to ensure that an exercise regimen is followed that will afford you a level of activity that will provide the amount of activity you need to stay healthy and avoid obesity.
People often dread exercise, projecting a grueling task that will leave them without energy and with sore muscles. This does not have to be and should not be the case. It is not necessary to employ a vigorous workout in order to have an effective exercise plan. Any regular exercise plan that is cardiovascular, raising the heart rate for at least a half hour straight, will do wonders for your body. Simply taking a walk, starting slow, then working your way up to power walking, is an excellent method of exercise. If your time is limited, or you live in a location where weather may impede your workout schedule, you may want to invest in a treadmill so that you can work out daily without interruption. Riding a bike, whether a regular bike or a stationary one, can be equally as effective. Again, you may want to employ both options to add variety, yet to make sure that weather does not impede you from your daily routine. Skipping days becomes addictive, and before you know it weeks begin to compile where you have not worked out, so avoid the trap.
Another natural alternative is to detoxify oneÃ¢â‚¬â„¢s body and switch to a live food diet. Although this dietary change has permanent benefits that are excellent for not only losing and maintaining weight, it heightens energy and often eliminates toxins that cause a variety of illnesses and conditions that commonly plague the body. With this lifestyle change, in addition to weight loss, chronic illnesses such as migraine headaches, insomnia, skin problems, brittle hair, constipation, arthritis, and many others are alleviated permanently. The drawback for some is again the level of commitment that it takes to achieve. Far from impossible, this option takes a level of commitment to health and general well being that is strong enough to want to give up foods that are toxic to your body.
The first step one should take is to cleanse the body. If you suffer from high toxicity that is currently showing itself as chronic illness, you may want to consult with a natural practitioner before embarking on a cleansing routine, as cleansing may exacerbate many symptoms of the bodyÃ¢â‚¬â„¢s ailments as the body attempts to correct itself. Even if you are not highly toxic and have no signs of chronic illness, you will likely experience slight headaches, chills, irritability, and fatigue as you body is releasing toxins. This is quite natural and no cause for alarm, since your body is releasing a large level of toxins during this time and symptoms of all of the illness they cause over time are going to show up.
Ayurveda is an ancient Sanskrit word meaning science of life, and actually is a branch of traditional Indian medicine. Using Ayurveda means actually changing not only the way you eat, but also the way that you see yourself and your body. In Ayurveda, you donÃ¢â‚¬â„¢t objectivize your body as a Ã¢â‚¬Å“thingÃ¢â‚¬Â, but realize your body as a system of energy that is constantly changing. Realizing that 98% of the atoms in your body are replaced completely within less than one year helps you to understand that nothing about your body is static, and if you wish it to change, then change is actually easy. What needs to be done is to retrain the body and its cells to think differently, and to stop responding randomly to external stimuli. This is putting an end to what is called self-referral.
The first step is very simple; when you are hungry then eat, but when you are not donÃ¢â‚¬â„¢t eat. Although this seems over simplistic, in this practice is the key to conquering most cases of obesity. Americans eat impulsively more so than any other culture in the world, and that means we eat often when we are not hungry. We tend to eat because we see food we like, or when we sit down to watch a movie, or perhaps when we are sad or feeling depressed. We have learned to use food as a pacifier, a stimulant, and a hobby. The key is unlearning this behavior.
Drug therapy is available for people with a BMI 30 or over with no medical conditions or for people with a BMI of over 27 with two or more obesity-related conditions. Like surgery, drugs do not the place of a regular diet and exercise program.
With regards to other medical solutions, there are three most commonly prescribed FDA-approved weight-loss medications. They are Orlistat, Sibutramine, and Phentermine.
Orlistat – Orlistat is a fat-blocker. It blocks about 30 percent of dietary fat from being absorbed in the body. This undigested fat is removed from the body in bowel movements. Patients usually take one capsule three times a day with each meal. Side effects include oily bowel movements, stomach pain, increased number of bowel movements, and irregular menstrual periods.
Sibutramine – Sibutramine is an appetite suppressant. People normally take it once a day with or without food. It is approved for long-term use, but it can be habit-forming. Side effects include headache, constipation, insomnia, mood changes, and stomach pain.
Phentermine – Phentermine is also an appetite suppressant. People usually take it one single dose in the morning or three times a day 30 minutes before meals. Phentermine is not prescribed for long-term use and is usually only prescribed for three to six weeks. It can be habit-forming. Side effects of phentermine include dry mouth, unpleasant taste, diarrhea, constipation, and vomiting.
Health professionals always recommend weight loss through diet and exercise, but in some instances they will perform weight-loss surgery, known as bariatric surgery. As with any surgery, it comes with many risks, and its not a solution for everyone.
In order to qualify for surgery, most people must be severely obese or obese with serious medical conditions. Doctors will usually have patients attempt to lose weight through diet and exercise or drug therapy before agreeing to surgery. Patients must also understand that with surgery comes a lifelong commitment to changes in eating habits and exercise. Its not a quick-fix.
There are two types of obesity surgery, restrictive and malabsorptive.
Restrictive surgery means just what it sounds like, it restricts food intake by making the stomach smaller. Gastric bypass is the most common type of restrictive surgery.
So what should you eat if youÃ¢â‚¬â„¢re trying to lose weight? The majority of obese people eat too much, and they eat too much of the bad stuff. But even if youÃ¢â‚¬â„¢re eating the good stuff, you can still eat too much. So, you first need to know what to eat, and second, you need to learn how to recognize when youÃ¢â‚¬â„¢re full and when youÃ¢â‚¬â„¢re really hungry. ItÃ¢â‚¬â„¢s also important to remember that your weight should be lost gradually. DonÃ¢â‚¬â„¢t expect miracles overnight like some fad diets promise. When you first start dieting, you will probably lose more water weight, therefore you may be losing more pounds initially. But, if youÃ¢â‚¬â„¢re doing it right, your weight loss will slow down to an average of one to two pounds per week. Studies have shown that you can only lose three pounds of fat per week, so anything over that is water loss or muscle loss, which you need to stay away from.
AMERICAN HEART ASSOCIATION RECOMMENDATIONS
The American Heart Association recommends that you eat a variety of foods from the different food groups. In order for women to lose one to two pounds a week, they should consume between 1200 and 1500 calories a day. Men should consume between 1500 and 1800 calories a day if they want to lose one to two pounds a week. LetÃ¢â‚¬â„¢s examine the different food groups the American Heart Association suggests you consume.
Americans spends millions of dollars each year on diet books, products, and weight-loss plans. With all of this dieting, you would think obesity would be decreasing every year instead of increasing. So, why arenÃ¢â‚¬â„¢t they working?
Because people are doing the wrong things! These popular diets often offer promises of quick weight-loss with no hunger, and the majority of those dieters who do succeed end up gaining the weight back plus some within a year. First, weÃ¢â‚¬â„¢ll discuss some of these fad diets and then talk about what you can do to lose weight and keep it off.
High-Fat, Low-Carbohydrate Diets – Millions of Americans have joined the low-carb craze and started high-fat, low-carb diets such as the Atkins Diet, and the Zone Diet. They are made up of about 60% fat, 10% carbohydrate, and 30% protein. These diets say you can eat high amounts of fat and protein while getting very low amounts of carbohydrates in the form of vegetables. The main premise of the low-carb diet is that a diet low in carbohydrates leads to a reduction in bodyÃ¢â‚¬â„¢s production of insulin. The end result is that fat and protein stores will be used for energy. So you stuff yourself full of unlimited amounts of meat, cheese, and butter, and only eat a small portion of carbohydrates.