Worried about putting on a few pounds. You should be – one recent study makes the claim it takes 13 years off your life, while one of it’s outcomes – diabetes takes 8 years off you life – ouch.
The irony is that to be overweight or obese (in most cases) you have to work really hard at it, sometimes for as long as 10 – 20 years to acquire it
Here’s your first reality check, your BMI (body mass index). Take your weight in kgs and divide it by your height in metres squared. 18.5 to 24.9 is normal, 25 – 29.9 is overweight, 30 – 34.9 is obese and greater than 40 is called morbid obesity.
Next check your waistline, if you’re a guy and have a waist measurement of 40 inches or more, and for women with a measurement greater than 35 inches then it’s very likely you’re overweight.
Look at the consequences:
CVD (Cardiovascular disease), Diabetes, Osteoarthritis, Cancer, Sleep Apnea, Abdominal Hernias, Varicose Veins, Gout, Gall Bladder Disease, respiratory problems including Pickwickian Syndrome (a breathing blockage linked with sudden death), and Liver Malfunction.
So bottom line if you’re overweight you should be concerned enough to do something about it, and yes, it will require a lifestyle change, but so does death and disease!
Here’s the catch, DIETS DON’T WORK. Here’s why:
- You start on a diet
- Weight loss is successful and so you declare that the diet works, and are motivated to continue,
- Body fat is indeed coming off, but so is lean muscle tissue, leading to lower metabolic rate,
- Further weight loss becomes increasingly difficult as energy requirements fall along with metabolic rate,
- The diet becomes too difficult to stick to, (monotonous and hungry) and so you return to normal eating,
- Weight is rapidly regained since energy requirements are now considerably lower, fat is regained but not lost muscle,
- You then choose another diet promising rapid and dramatic weight loss.
You need an option that is close to normal and is lifelong if you want to win this war.
Here’s a simple 3 simple program that can change your life:
1st step is to choose low GI (glycemic index) foods. The GI is a measure of how fast carbohydrates hit the blood stream. It compares carbohydrates weight for weight, and gram for gram. Raw table sugar has a GI of 100 and all other foods are compared to this. Here’s how the Glycemic index affects blood sugar.
Positive effects of the low GI Diet / Lifestyle include:
- You feel good, you can think straight
- You lose fat, not water or muscle
- Insulin sensitivity is enhanced
- You have energy for exercise
- Low in saturated and trans fats
- No concerns about safety in children
- No concerns about safety in pregnancy
- Benefits for mental function
- Fits in easily with family and friends
- Value added benefits for long term health
2nd step is activity. Use a pedometer. For optimal health aim to achieve 7500 steps per day, for weight loss 10,000, and to prevent gain 12500 steps. Below are examples of everyday activities:
15 minutes of activity and equivalent number of steps
- Moderate Sexual Activity – 500
- Clearing and washing dishes – 900
- Food shopping with a trolley – 1400
- General house cleaning – 1400
- Bicycling moderately – 1600
- Sweeping – 1600
- Digging or cultivating the garden – 2000
- Mowing the lawn with a hand mower – 2350
- Moving furniture – 2350
Physical training has been found to increase tissue sensitivity to insulin in proportion to the improvement of physical fitness. An aerobic exercise plan building up to 30 – 45 minutes 5 days a week is recommended to reduce insulin resistance. Resistance training is also needed to build / maintain muscle mass as well as bone density.
The 3rd and last step is high quality pharmaceutical grade cellular nutrition. Here are some of the benefits gained by including supplements:
- Enhances the immune system
- Enhances the antioxidant system
- Decreases the risk of heart attacks, strokes and cancer
- Decreases the risk of arthritis, macular degeneration and cataracts
- Decreases the risk of asthma and hay fever
- Decreases the risk of Alzheimer’s dementia, Parkinson’s disease and many other chronic degenerative diseases
- Improves sensitivity to insulin and helps release fat.
In summary, when cellular nutrition is combined with a modest aerobic exercise program and a healthy , low GI diet you have the absolute best chance of reversing insulin resistance and not only releasing fat but lowering your blood pressure, triglyceride levels, LDL cholesterol and VLDL cholesterol.