Look Young and Fit: Your Weight Loss Hand Book: T W H Organization (WHO), 32% T - I

LOOK YOUNG AND FIT: YOUR WEIGHT LOSS HAND BOOK
T HE WORLD HEALTH ORGANIZATION (WHO), ESTIMATES THAT 32% OF T HE HIGHER SOCIO - ECONOMIC GROUP IN INDIA IS OVERWEIGHT .
A SURVEY DONE BY A LEADING HOSPITAL IN INDIA IN 2003, SHOWED THAT NEARLY 71% OF EMPLOYEES AND 82% OF CEOS WERE OVERWEIGHT. 48% OF THE EMPLOYEES AND 69% OF THE CEOS WERE PHYSICALLY UNFIT.
Copyright 2009 EZ-Healthline Pvt. Ltd. All Rights Reserved.|
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CONTENTS
WEIGHT MANAGEMENT AND WEIGHT LOSS................................................... 1 OVERWEIGHT OR OBESE .................................................................................. 2 WAYS TO CALCULATE YOUR WEIGHT ............................................................. 5 CALCULATE YOUR IDEAL WEIGHT ................................................................... 7 THE TWO PILLARS OF A WEIGHT LOSS PROGRAM ....................................... 8 CALORIES .......................................................................................................... 10 HEALTH-RELATED IMPLICATIONS .................................................................. 11 WHY DO WE BECOME OVERWEIGHT ............................................................ 12 TYPES OF WEIGHT LOSS ................................................................................ 14 HEALTHY WEIGHT LOSS ................................................................................. 16 TIPS FOR THOSE LEADING A SEDENTARY LIFESTYLE ............................... 17 CRASH DIET DANGERS ................................................................................... 18 TIPS FOR SELF DISCIPLINE WHILE FOLLOWING DIETS .............................. 19 TIPS FOR FREQUENT TRAVELERS ................................................................ 20 BEAT THE STRESS ........................................................................................... 21 FITNESS CENTERS THAT MIGHT HELP YOUR WEIGHT LOSS .................... 23 REFERENCES ................................................................................................... 24
WEIGHT MANAGEMENT AND WEIGHT LOSS

Weight management has become the topic of the century. With rising problems of excess weight and related health risks, maintaining normal body weight has become every adults concern and this has spurred numerous businesses revolving around weight management. Weight management can be defined as a conscious effort by an overweight, underweight or obese person to attain an ideal healthy weight. We need to understand that weight management is required at times for weight management but weight loss can have a slightly different meaning than weight management. Weight loss, in the context of medicine, health or physical fitness, is reduction of the total body weight, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue. It can occur unintentionally due to an underlying disease or can arise from a conscious effort to improve an overweight or obese state. It is really very important to note that when getting into weight management the main concern has to be reaching a level of good health and having an ideal weight through proper cardio, diet and strength training.
Common Weight Management Myths RICE IS FATTENING AND SHOULD BE LIMITED / AVOIDED WHEN TRYING TO LOSE WEIGHT. VEGETARIANS CAN 'T BUILD MUSCLE . SKIPPING MEALS IS A GOOD WAY TO LOSE WEIGHT. DIETS BASED ON SINGLE FOODS (i.e. THE CABBAGE SOUP OR EGG DIETS) ARE THE BEST. YOU ALWAYS GAIN WEIGHT WHEN YOU STOP SMOKING. B ANANAS AND POTATOES ARE FATTENING AND SHOULD BE COMPLETELY AVOIDED . ABDOMINAL EXERCISES REMOVE FAT ONLY FROM YOUR MIDSECTION . LOW-CARBOHYDRATE , HIGH-PROTEIN DIETS ARE THE BEST WAY TO LOSE WEIGHT.
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OVERWEIGHT OR OBESE
Overweight is often used interchangeably with pre-obese and is generally defined as having more body fat than is optimally healthy. Being overweight is a common condition, especially where food supplies are plentiful and lifestyles are sedentary. As much as 64% of the United States adult population and 5% of Indias total population is considered either overweight or obese, and this percentage has increased over the last four decades. Excess weight has reached epidemic proportions globally, with more than 1 billion adults being either overweight or obese. Increases have been observed across all age groups. A healthy body requires a minimum amount of fat for the proper functioning of the hormonal, reproductive, and immune systems, as thermal insulation, as shock absorption for sensitive areas, and as energy for future use. But the accumulation of too much fat can impair movement and flexibility, and can alter the appearance of the body.
Obesity
A person is called overweight or obese when his weight is too much for his age or height. As per WHO, overweight and obesity can be caused by a number of factors including: Increased intake of energy-dense foods that are high in fat and sugars but low in vitamins, minerals and other micronutrients. Decreased physical activity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization
Obesity is a complex problem and there can be no shortcut to weight loss! You do not gain weight overnight and it is unlikely that you will lose it in one go. You gain weight when the amount of energy you consume in terms of food is much more than the amount you spend in activity.
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For healthy weight loss therefore, you need to cut down about 500 calories from what you eat and burn about 500 calories in exercise. This will lead to an average weight loss of about half a kilo each week.
Metabolism
Metabolism is the rate at which your body uses energy, or, burns calories. It includes the body's process of breaking down nutrients and converting them to energy. While everyone's metabolism works the same way, the rate at which it metabolizes nutrients is different. Someone with a high metabolic rate is able to burn calories more efficiently than someone with a slower metabolic rate. Assuming these two people eat roughly the same amount of calories, the individual with a faster metabolic rate "burns up" more of the calories the individual eats; the person who has the slower metabolism doesn't burn all the calories taken in, so the extra calories are "saved" and then converted to fat.
BMI
Overweight or obesity does not only make one look and feel unattractive, it also makes you prone to various diseases. An easy way to judge whether you lie in the underweight, normal or overweight category is to calculate your BMI or Body Mass Index. According to WHO, BMI is a simple index used to classify overweight and obesity in adults. A high BMI means that you are overweight and need to take measures to reduce your weight.
Some people are lucky to be born with a good metabolism. The rest of us need to work on ours. The best way to increase your metabolic rate is to exercise, especially doing a mix of cardio and weight training to build muscle. Eating small frequent meals can also help.
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BMI Below 18
STATUS Malnutrition
DISEASE RISK Digestive problems, Weakness, Chronic Fatigue, Stress, Anxiety, Reproductive/Hormonal Disfunction
18.0-23.0
Normal
Normal menstruation, Can handle stress, Good energy levels, Vitality, Resistance to illness, good physical condition, etc.
23.0-27.5
Overweight
Fatigue, digestive problems, Circulation problems, varicose veins, etc
27.5 - 30.0
Overweight
Fatigue, digestive problems, Circulation problems, varicose veins, etc
27.5 - 30.0
Obese
Diabetes, Hypertension, Cardiovascular Diseases, Blood Clots, Strokes, Joint problems/arthritis in knees, Spine.etc
30.1 - 35.0
Highly Obese
Diabetes, Cancer, Angina, Heart attacks, Phlebitis, Arterialsclerosis & Strokes, etc.
OVER 35
Extremely Obese
Maximum risk of Diabetes, Cancer, Heart Disease, premature death.
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WAYS TO CALCULATE YOUR WEIGHT

The degree to which a person is overweight is generally described by Body Mass Index. For Asians, Overweight is defined as a BMI of 23.1 or more, and obesity is defined by a BMI of 25 or more. Pre-obese and overweight however, are often interchangeable thus giving overweight a common definition of a BMI of between 23 -30. There are however several other common ways to measure the amount of adiposity or fat present in an individual's body.
Body Mass Index

The Body Mass Index or BMI is a measure of a person's weight taking into account their height. It is given by the formula: BMI equals a person's weight (mass) in kilograms divided by the square of the person's height in metres. Their units therefore are kg/m 2 but BMI measures are typically used and written without units. BMI provides a significantly more accurate representation of body fat content than simply measuring a person's weight. It is highly correlated with both, body fat percentage and body fat mass. It does not take into account certain factors such as pregnancy or bodybuilding; however, the BMI is an accurate reflection of fat percentage in the majority of the adult population.
Simple Weighing
The person's weight is measured and compared to an estimated ideal weight. This is the easiest and most common method, but by far the least accurate, as it only measures one quantity (weight) and often does not take into account many factors such as height, body type, and relative amount of muscle mass.
Skinfold Calipers or "pinch test"

The skin at several specific points on the body is pinched and the thickness of the resulting fold is measured. This measures the thickness of the layers of fat located under the skin, from which a general measurement of total amount of fat in the body is calculated. This method can be reasonably accurate
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for many people, but it does assume particular patterns for fat distribution over the body which may not apply to all individuals, and does not account for fat deposits which may not be directly under the skin. Also, as the measurement and analysis generally involves a high degree of practice and interpretation, for an accurate result it must be performed by a professional and cannot generally be done by patients themselves. The most common method for discussing this subject and the one used primarily by researchers and advisory institutions is BMI. Definitions of what is considered to be overweight vary by ethnicity.
The current definition proposed by the US National Institutes of Health (NIH) and the World Health Organization (WHO) designates whites, Hispanics and blacks with a BMI of 25 or more as overweight. For Asians, overwei ght is a BMI between 23 and 25, and obesity for all groups is a BMI of 25 or more.
BMI, however, does not account for extremes of muscle mass, some rare genetic factors, the very young, and a few other individual variations. Thus it is possible for an individual with a BMI of less than 23 to have excess body fat, while others may have a BMI that is significantly higher without falling into this category. Some of the above methods for determining body fat are more accurate then BMI but come with added complexity.
If an individual is overweight and has excess body fat it could cause health risks.
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CALCULATE YOUR IDEAL WEIGHT For Women THE IDEAL WEIGHT FOR A WOMAN WHO IS EXACTLY 5 FEET TALL IS 100 POUNDS . FOR
EVERY ADDITIONAL INCH ABOVE
5 FEET, ADD FIVE POUNDS . IF YOU ARE SHORTER THAN
5 FEET TALL, SUBTRACT FIVE POUNDS FOR EVERY INCH YOU MEASURE BELOW 5 FEET. IF YOUR WRIST MEASURES EXACTLY 6 INCHES, YOU HAVE A MEDIUM FRAME AND THE
WEIGHT NUMBER YOU CALCULATED ABOVE , DOES NOT NEED TO BE ADJUSTED .
IF YOUR WRIST MEASURES LESS THAN 6 INCHES, SUBTRACT 10 PERCENT FROM THE
WEIGHT YOU CALCULATED ABOVE .
IF YOUR WRIST MEASURES MORE THAN 6 INCHES, ADD 10 PERCENT TO THAT WEIGHT TO
GET YOUR IDEAL WEIGHT.
For Men THE

IDEAL WEIGHT FOR A MAN WHO IS EXACTLY
FEET TALL IS
106
POUNDS .
FOR
EVERY ADDITIONAL INCH ABOVE
5 FEET, ADD 6 POUNDS .

INCHES , YOU HAVE A MEDIUM FRAME AND YOU DO
IF YOUR WRIST MEASURES EXACTLY 7
NOT NEED TO ADJUST YOUR IDEAL WEIGHT .
IF
YOUR WRIST IS SMALLER THAN
INCHES , YOU HAVE A SMALL FRAME AND SHOULD
SUBTRACT
10 PERCENT FROM THE WEIGHT YOU CALCULATED ABOVE .
IF YOUR WRIST IS LARGER THAN 7 INCHES , YOU HAVE A SMALL FRAME AND SHOULD ADD 10 PERCENT TO THAT WEIGHT TO GET YOUR IDEAL WEIGHT.
If you are totally inactive and usually get no exercise , multiply your adjusted ideal weight by 11. If you get regular exercise two or three times a week, multiply your adjusted ideal weight by 13. If you get regular exercise four to five times a week, multiple your adjusted ideal weight by 15. And finally, if you get regular exercise six to seven times a week, multiply your adjusted ideal weight by 18.
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THE TWO PILLARS OF A WEIGHT LOSS PROGRAM

Even though there a lot of things that will be effective in your weight loss program, these four are the major contributors to your weight loss.
Nutrition
The most important aspect of a weight loss program has to be the dietary aspect. If you have taken care of your diet, you have taken care of half of your weight related troubles. Having a balanced diet will not only help you keep your weight under control, it will also help you to keep going for the whole day, thus keeping your energy levels high. Many of us live under the impression that eating fat will make you fat and thus, eliminate everything related to fat from our daily diet. When we do this we forget that having a proper percentage of body fat helps in sustaining many reproductive and life functions.
Essential fat is 25% in men, and 1013% in women.

When in a weight loss program, it becomes highly important that a balance in the nutritional level of the body is maintained between the six major nutrients i.e. Proteins, Vitamins, Carbohydrates, Fat Minerals, and Water in our daily diets.
EXERCISE
Having a good diet plan is important for a weight loss program but it is also important that you increase your activity levels. A normal person with a desk job these days spends around 8-10 hours a day sitting in front of a computer and since humans are creatures of habit, we become used to this sedentary lifestyle. Thus, to lose weight it is important to exercise and start walking and jogging or joining a fitness club.
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Stretching
Often, stretching is the most neglected part of an exercise regime. It is considered by many as a very important part. Not only does stretching help us in becoming more flexible, enduring a four to five minute session of stretching before the exercise will help you in reducing the danger of having an injury.
Cardio
The second leg of a good exercise program is the cardio workout. If you join a gym with a proper trainer, the first thing he will tell you is to hit the treadmill and then go to the cycle. Walking, running, cycling and swimming are all considered really good cardio exercises.
If a 73 kg man walks at a speed of 4 kph for 2 kms he can burn up to 90 calories
Weight Training
Mix your cardio and stretching with a bit of weight training and you will well be on your way to becoming fitter and healthier in no time. Many experts say that strength training becomes very important when someone is trying to lose weight. In fact some will even tell you that intense weight training will get you in shape faster than your cardio exercises but it is always good to take a physicians advice before starting weight training and then have a fitness expert prepare a proper plan for you.
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CALORIES What Are Calories

Calorie is the unit of energy. Every food that you consume contains calories; some more, some less. Eating calories is comparable to filling up the tank of a car. The food we eat and beverages we drink become the fuel that runs our bodies. Despite popular diets that suggest carbs or fat are far more important, calories definitely still count. One gram of fat contains twice the calories as compared to one gram of protein or carbohydrates! If you "overload your tank," you will find yourself gaining weight.
How do Calories Make Me Fat?
We all need calories each day to perform minimal functions, including keeping our organs running. When you are not burning the calories you eat through exercising or by just living an active lifestyle, these calories start getting accumulated. As this happens, your body doesn't have any choice but to put them in storage under your skin or in the adipose tissues in the form of fat. Including fiber rich and protein rich foods like pulses, grains etc. might be a good idea. This will not only give you similar energy levels but also help you build stronger muscles. Fat: Protein: Carbohydrates: 1 gram = 9 calories 1 gram = 4 calories 1 gram = 4 calories
For a balanced diet, not only how much you eat is important, but also what you choose to have! For every 7,000 calories you are in excess of your caloric needs, you will gain approximately one kilo. The recommended caloric intake for the average sedentary individual is 1800-2,000 calories.
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HEALTH-RELATED IMPLICATIONS
While the negative health outcomes associated with obesity are accepted within the medical community, the health implications of the overweight category are more controversial. The generally accepted view is that being overweight causes similar health problems as obesity, just to a lesser degree. Adams et al. estimated that the risk of death increases by 20 to 40 percent among overweight persons and the Framingham Heart Study found that being overweight at age 40 yrs reduced your life expectancy by three years. Flegal et al., however, found that the mortality rate for individuals who are classified as overweight (BMI 25 to 30) may actually be lower than for those with an "ideal" weight (BMI 18.5 to 25). Being overweight has been identified as a cause of cancer, and is projected to overtake smoking as the primary cause of cancer in developed countries as cases of cancer linked to smoking dwindle. Psychological well-being is also at risk in the overweight individual. Discrimination against fat persons is common socially. This may affect their ability to find a mate or employment. Overweight people are most likely to have lower self-esteem than others. This may make them seriously depressed and emotionally disrupted. They might attempt to seal themselves from the outside world. Teenagers, especially girls, are found to be extremely affected by being overweight. Children under the age of eight, however, are not emotionally affected by overweight problems.
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WHY DO WE BECOME OVERWEIGHT
Being overweight is generally caused by the intake of more calories (by eating) than are expended by the body (by exercise and everyday living). Factors which may contribute to this imbalance include: Limited physical exercise and sedentary lifestyle Overeating Poor nutrition Genetic predisposition Hormonal imbalances (e.g. hypothyroidism) Metabolic disorders, which could be caused by repeated attempts to lose weight by weight cycling Eating disorders (such as binge eating) Alcoholism Stress Insufficient or poor-quality of sleep Psychotropic medication (e.g. olanzapine) Smoking cessation and other stimulant withdrawal In a cruel twist, insulin dependent diabetes can cause weight gain in some sufferers, as opposed to type II diabetes which mostly comes on as a result of being overweight. A large number of people undergo some form of treatment to attempt to reduce their weight, usually either in an attempt to improve their health, to improve their lifestyle, or for cosmetic reasons. The
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generally recommended treatment for being overweight is a modified or controlled diet in conjunction with increased physical exercise. For those who are obese rather than overweight, more intensive therapies such as anti-obesity drugs and/or bariatric surgery are sometimes used. Studies suggest that reducing calorie intake by itself (dieting) may have short-term effects but does not lead to long-term weight loss, and can often result in gaining back all of the lost weight and more in the longer term. For this reason, it is generally recommended that weight-loss diets not be attempted on their own but instead in combination with increased exercise and long-term planning and weight management. The health benefits of weight loss are also somewhat unclear. While it is generally accepted that for significantly obese patients, losing weight can reduce health risks and improve quality of life, there is some evidence to suggest that for merely overweight patients, the health effects of attempting to lose weight may actually be more detrimental than simply remaining overweight. Moreover, for all individuals, repeatedly losing weight and then gaining it back ("weight cycling" or "yo-yo dieting"), is believed to do more harm than good and can be the cause of significant additional health problems. This is caused by the loss of more muscle than fat.
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TYPES OF WEIGHT LOSS Unintentional Weight Loss

Poor management of type 1 diabetes mellitus, also known as insulin-dependent diabetes mellitus (IDDM), leads to an excessive amount of glucose and an insufficient amount of insulin in the bloodstream. This triggers the release of triglycerides from adipose (fat) tissue and catabolism (breakdown) of amino acids in muscle tissue. This results in a loss of both fat and lean mass, leading to a significant reduction in total body weight. Note that untreated type 1 diabetes mellitus will usually not produce weight loss, as these patients get acutely ill before they would have had time to lose weight. One area involves the science of bioenergetics including biochemical and physiological energy production and utilization system, that is frequent evidence of diabetes, and ketone bodies, acetone particles occurring in body fluids and tissues involved in acidosis, also known as ketosis, somewhat common in severe diabetes. In addition to weight loss due to a reduction in fat and lean mass, illnesses such as diabetes, certain medications, lack of fluid intake and other factors can trigger fluid loss. And fluid loss in addition to a reduction in fat and lean mass exacerbates the risk for cachexia. Infections such as HIV may alter metabolism, leading to weight loss. Hormonal disruptions, such as an overactive thyroid (hyperthyroidism), may also exhibit as weight loss. Recent research has shown fidgeting to result in significant weight loss.
Intentional Weight Loss

Intentional weight loss refers to the loss of total body mass in an effort to improve fitness, health, and/or appearance. Therapeutic weight loss, in individuals who are overweight or obese, can decrease the likelihood of developing diseases such as diabetes, heart
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disease, high blood pressure, stroke, osteoarthritis, and certain types of cancer. Attention to diet in particular can be extremely beneficial in reducing the impact of diabetes and other health risks of an expanding waist. Weight loss occurs when an individual is in a state of negative energy balance. When the body is consuming more energy (i.e. in work and heat) then it is gaining (i.e. from food or other nutritional supplements), it will use stored reserves from fat or muscle, gradually leading to weight loss. It is not uncommon for some people who are currently at their ideal body weight to seek additional weight loss in order to improve athletic performance, and/or meet required weight classification for participation in a sport. However, others may be driven by achieving a more attractive body image. Consequently, being underweight is associated with health risks such as difficulty fighting off infections, osteoporosis, decreased muscle strength, trouble regulating body temperature and even an increased risk of death.
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HEALTHY WEIGHT LOSS

Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats Increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts Limit the intake of sugars Eat 6 small meals to keep your metabolism in shape Increase physical activity - at least 30 minutes of regular, moderate-intensity activity on most days
Lose Weight the Healthy Way

Engaging in physical activity will help you in permanent weight loss. It will improve your metabolism and also keep you away from lifestyle diseases. Most of us lead a sedentary lifestyle simply because we do not have the time to exercise.
Get Going
It is important that you build physical activity into your daily schedule. It would be difficult at first but you must keep in mind the following tips: Start gradually. Once you achieve a certain level of activity, only then move on to the second step. Do not give yourself targets you cannot achieve. Set specific goals for yourself. This makes it easier to reach the goals Involve your family and friends. Let them motivate you to do your best. Focus on the long term benefits of a healthy lifestyle. Take up a sport
Page 16
TIPS FOR THOSE LEADING A SEDENTARY LIFESTYLE

Sedentary lifestyle is used to denote a type of lifestyle most commonly found in modern cultures. It is characterized by sitting or remaining inactive for most of the day, with little or no exercise. Overweight and a sedentary lifestyle are directly linked and are together responsible for most of the lifestyle diseases that we come across today. The problem is caused by people eating too much, or exercising too little, or most often; a combination of both. A sedentary lifestyle is linked to diseases such as type II diabetes, heart diseases, depression
and even hemorrhoids. Lack of exercise causes muscle atrophy, i.e. shrinking and weakening of the muscles thereby
increasing susceptibility to physical injury. Additionally, physical fitness is correlated with immunity and a reduction in physical fitness is generally accompanied by a weakening of the immune system. Research shows that people who are physically active are biologically younger than the ones who are couch potatoes. This means that your body may feel and appear much older than what you actually are. Today, a lot of people just sit and work. They spend endless hour watching TV, and they hold jobs that require them to sit behind the desk for 8 or 9 or 10 hours a day engaging in virtually no physical movement at all. As a result, they are being diagnosed with chronic diseases. It is important to maintain a minimum level of physical activity as it provides a number of immediate health benefits and prevents lifestyle diseases later in life.
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CRASH DIET DANGERS

A crash diet or fad diet is a weight loss plan that promises dramatic results. These diets don't offer longterm success, and they are usually not very healthy. The meal plans are not well balanced to provide all nutrients to the body, and at times supplements are prescribed to overcome the shortage in nutrients. Some of the fad diets can actually be dangerous to your health.
Why are fad diets popular?

Most people are willing to try anything that promises to help them lose weight because they want to look better or feel better, or because they are worried about developing weight-related diseases. Companies, slimming centers or so-called experts that promote fad diets take advantage of this fact. They appeal to people by promising weight loss that's very quick and easy. People, who dream of a perfect figure, prefer to try the quick fix of a fad diet instead of making the effort to lose weight through long-term changes in their eating and exercise habits. Fad diets also become popular because many of them do work for a short time. In many cases, this is because when you stop eating certain types of food or eat special combinations of foods, you are getting fewer calories than what you normally would. You are also paying more attention to what you are eating. However, its likely that much of the weight you lose is from water and lean muscle, not body fat. Also, most people are not able to keep up with the demands of a diet that strictly limits their food choices or requires them to eat the same foods over and over again. People who use fad diets usually end up gaining back any weight that they have lost.
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TIPS FOR SELF DISCIPLINE WHILE FOLLOWING DIETS

Many of us have started diets with a lot of enthusiasm and ended up losing weight only in the first few days. Ever wondered why diets work best only for a short time. Read on for some tips to help you stick to your diet! In most cases it is lack of willpower. You start a diet with utmost enthusiasm. You do great in the first week but gradually, a little here and a little there and you are back to your old ways. Will power is essential for people going on a diet. It is a sustained change over a period of time that will lead to healthy weight loss and make sure that you keep that fat away.
Choose a realistic objective.

Talk to your nutritionist. Together you can work towards choosing a weight loss objective which is realistic and attainable. Fix the number of kilos you want to lose and give yourself a target time.
Obtain a diet plan.

Based on the goals that you have set for yourself, obtain a diet plan from a qualified dietitian. Make sure you do not go overboard with the expectations. Break down the plan into jobs to do for each day. Replace all the unhealthy foods with healthy snacks. Look for times and places where you tend to overeat and plan your course of action for those times.
Execute the diet plan.

Follow your diet plan. Do not postpone starting a diet. Remember, its something you plan to integrate into your lifestyle and not something you want to start off at ease and finish off as soon as possible
Remind yourself to stick to your plans.

Make copies of it and put it where you can see what you have to do next. And finally, don't forget to reward yourself after every milestone you achieve. It keeps you going!
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TIPS FOR FREQUENT TRAVELERS

Does frequent travel play havoc with your diet too? Do you wonder how you can stay healthy and fit with so much travel? Its not that tough! The biggest problem with dieting while on the move is that you may not be able to plan your next meal. Its important to make a conscious decision to eat healthy wherever you stop over. Outlets like Subway and McDonald's have healthier options to their fat and mayonnaise laden sandwiches. Instead of fried chicken, you can always go in for smoked, roasted or grilled chicken whole wheat sandwiches. When on the move, it is always good to carry snacks like unsalted nuts, raw veggies, dried fruit, fresh fruit, granola bars, hard-boiled eggs, yogurt and dry cereal. These make for a healthy snack and keep you away from the hunger pangs that can be quite dangerous for dieters. Sleep-deprivation is another reason for hunger pangs. Most travelers are deprived of sleep and end up choosing the most calorie dense foods at such times. Make sure you don't end up with either sugary or cheesy fried food. Another mistake that travelers make is to dehydrate themselves. The body sends similar signals to the brain when it is hungry or thirsty. It is important not to confuse these signals. Keep yourself hydrated. This will not only prevent you from gorging on food at odd hours but also prevent deep vein thrombosis, a problem that often affects fliers who sit in one place for long hours. Keep away from alcohol and stimulators like tea and coffee which will make you feel further parched and dehydrated.
Apart from these, it is also necessary to keep in mind that eating well is for your own good. Avoid eating out of boredom in flights or while waiting at the airport. This just adds up to the unnecessary calories. Travel may throw your schedule out of gear but it is important not to do the same with your diet.
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BEAT THE STRESS

You might have noticed Stressed spelled backwards is Desserts. The point is when in stress we tend to eat more than normal. Stress is the way a person responds to pressure from various situations and it affects mental, physical, psychological and emotional wellbeing. Most of us are victims to stress. We cannot change our surroundings but we can definitely change a few things in our lifestyle! The demands of a job, relationship with colleagues, personal ambition, and competition are some of the reasons for stress in the lives of most people nowadays. Stress is also linked to many addictions like overeating, smoking, drinking, and drug abuse. It may even lead to emotional disturbances like, anxiety, anger, depression, irritability, frustration, overreaction to everyday problems, memory loss and a lack of concentration for any task and psychological problems like withdrawal from society, phobias, compulsive behaviors, eating disorders and night terrors.
Stress Management
Stress management involves a complete behavioral change including a change in the lifestyle and attitude. Stress is known to induce eating disorders and addictions. Diet management is an important part of a lifestyle modification and a well nourished body is less prone to the ill effects of stress. Processed foods, fast foods, stimulants and addictions make a stressful condition worse. Another problem that people may face during stress is that of overeating. During a stressful condition, hormones are released in the body and these cause an increase in the utilization of the stored fats and carbohydrates for instant energy.
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Once the stressful condition subsides, these hormones continue to stay in the body leading to an artificial craving for food. That is when we end up consuming an unnecessary amount of fat and carbohydrate rich foods.
Stress often leads to stomach cramps, constipation and digestive problems. An ideal diet should include at least 25 gms of fiber per day to keep the digestive system in place.
A diet rich in vegetables and whole grains provides fiber, and help to produce serotonin; a compound that has a soothing effect on the brain. On the contrary, animal foods contain compounds which induce higher levels of anxiety and stress.
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FITNESS CENTERS T HAT MIGHT HELP YOUR WEIGHT LOSS Fitness First India Pvt Ltd
Andheri W Mumbai 400053
Lm The Fitness Academy

Khar Mumbai 400052
Talwalkars Fitness Centre

Banjara Hills Hyderabad 500034 Sadashivanagar Bangalore 560080 Banjara Hills Hyderabad 500034
Fitness One
Alwarpet Chennai 600018 Koramangala Bangalore 560034
Pinnacle Fitness Pvt Ltd Talwalkars

Greater Kailash Delhi 110048
+(91)-(11)-66360066 Grand Slam Fitness Pvt Ltd

Greater Kailash Delhi 110048
Page 23
REFERENCES
Wikipedia.com
Page 24

Look Young and Fit: Your Weight Loss Hand Book: T W H Organization (WHO), 32% T - I

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LOOK YOUNG AND FIT: YOUR WEIGHT LOSS HAND BOOK

Copyright 2009 EZ-Healthline Pvt. Ltd. All Rights Reserved.|

Copyright 2009 EZ-Healthline Pvt. Ltd. All Rights Reserved.|

WEIGHT MANAGEMENT AND WEIGHT LOSS

Copyright 2009 EZ-Healthline Pvt. Ltd. All Rights Reserved.|

Copyright 2009 EZ-Healthline Pvt. Ltd. All Rights Reserved.|

Copyright 2009 EZ-Healthline Pvt. Ltd. All Rights Reserved.|

Fatigue, digestive problems, Circulation problems, varicose veins, etc

Fatigue, digestive problems, Circulation problems, varicose veins, etc

Maximum risk of Diabetes, Cancer, Heart Disease, premature death.

Copyright 2009 EZ-Healthline Pvt. Ltd. All Rights Reserved.|

WAYS TO CALCULATE YOUR WEIGHT

Body Mass Index

Skinfold Calipers or "pinch test"

Copyright 2009 EZ-Healthline Pvt. Ltd. All Rights Reserved.|

5 FEET, ADD FIVE POUNDS . IF YOU ARE SHORTER THAN

For Men THE

EVERY ADDITIONAL INCH ABOVE

5 FEET, ADD 6 POUNDS .

IF YOUR WRIST MEASURES EXACTLY 7

NOT NEED TO ADJUST YOUR IDEAL WEIGHT .

YOUR WRIST IS SMALLER THAN

INCHES , YOU HAVE A SMALL FRAME AND SHOULD

10 PERCENT FROM THE WEIGHT YOU CALCULATED ABOVE .

THE TWO PILLARS OF A WEIGHT LOSS PROGRAM

Essential fat is 25% in men, and 1013% in women.

If a 73 kg man walks at a speed of 4 kph for 2 kms he can burn up to 90 calories

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CALORIES What Are Calories

How do Calories Make Me Fat?

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WHY DO WE BECOME OVERWEIGHT

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TYPES OF WEIGHT LOSS Unintentional Weight Loss

Intentional Weight Loss

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HEALTHY WEIGHT LOSS

Lose Weight the Healthy Way

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TIPS FOR THOSE LEADING A SEDENTARY LIFESTYLE

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CRASH DIET DANGERS

Why are fad diets popular?

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TIPS FOR SELF DISCIPLINE WHILE FOLLOWING DIETS

Choose a realistic objective.

Obtain a diet plan.

Execute the diet plan.

Remind yourself to stick to your plans.

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TIPS FOR FREQUENT TRAVELERS

BEAT THE STRESS

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Lm The Fitness Academy

Talwalkars Fitness Centre

Pinnacle Fitness Pvt Ltd Talwalkars

+(91)-(11)-66360066 Grand Slam Fitness Pvt Ltd

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