Basic Weight Loss Concepts

We'll look into the primary factors that lead to weight gain, how to assess your obesity-related health risks, how to determine if you are overweight, and how to assess if you're really ready to lose weight permanently. It's true that calories consumed must be less than calories burned in order for weight loss to occur, but obesity has many other causes that we'll explore. It's also true that the more pounds you carry above your ideal weight, the higher risk you have for certain chronic diseases. It's important for you to assess, however, if you truly do have a weight problem, and what a realistic "ideal weight" is for you. Lastly, you must decide whether this is a good time for you to lose weight by doing a self-assessment. The overwhelming statistics show that most people who lose weight eventually gain it all back. You must be willing to take on the challenge and commitment that it takes to lose weight permanently. If you're not really ready, then it is likely that you too will be another "statistic". This weight loss program will guide you through the necessary steps to lose weight permanently so that this is the last time you'll ever have to shed pounds.



Causes of Obesity
In general, when you take in more calories than your body burns each day, you will gain weight. As simple as this sounds, however, it's not just whether you overeat that determines whether or not you will become obese. There are several other factors which contribute to obesity. Some factors, such as genetics and age are unchangeable. However, as you will see, many other factors are within your control to modify. You should focus on changing these factors to help you in your quest for greater health and weight loss. Review the causes below to determine which factors might be playing a role in why you're overweight today.

• Genetics
• Gender
• Age
• Medical Condition
• Physical Activity
• High-fat diet
• Environmental and Behavioral Influences
• Portion Sizes and Overeating
• Modern Conveniences
• Chronic Dieting

Health Problems Associated with Obesity/Obesity Risk Factors
One of the best motivators for achieving long-term weight loss is when our health is at stake rather than simply our appearance. The more overweight you are, the higher your risks are for the following conditions:

• Shortness of breath
• High Cholesterol Levels
• Osteoarthritis
• High Blood Pressure/Stroke
• Insulin Resistance and Type 2 Diabetes
• Cancer
• Sleep Disorders
• Emotional and Social Problems

Your BMI, Ideal Weight and Health Risks
You should always keep in mind, however, that height and weight tables or calculations do not always represent an appropriate weight for you as an individual. For instance, if you are a female who is 5'4" and weighs 220 pounds, some calculations will tell you that your ideal weight is 108-132 pounds.

However, if you've never weighed below 155 pounds in your adult life, then it is probably not realistic to expect to achieve a goal weight of 120 pounds. You should probably strive for the upper end of the figures you see or even strive for what you feel is the most realistic goal for you. If you're overweight, then any amount of weight loss or exercise significantly adds to better health and a better attitude. So make your goal better health and not to look like a supermodel!
Requirements for Permanent Weight Loss
If you're like millions of people out there, you've tried multiple diets only to watch the weight come back on time and time again. Why do most diets eventually fail? Because they do not take into account all the components that you must address and incorporate to lose weight permanently. In general, most of these diets deal only with restricting calories, limiting certain types of foods, or eating only certain food combinations. Chances are, however, that the reasons you're overweight are about more than just what you're putting in your mouth. Do you eat when you're not hungry? Is exercise a foreign concept? Does a stressful day lead to empty ice cream containers? In other words, it's not usually what you're eating, but why you're eating. Successful, permanent weight loss must address not only a healthy diet plan that works for you, but also how to incorporate regular exercise and modify the behaviors that drive you to overeat to begin with.

In a nutshell, to lose weight permanently you must take each of the following steps:

• Choose a healthy, well-balanced diet plan that works for you.
• Find exercises you enjoy and do them regularly.
• Commit (for a lifetime) to identifying, learning about, and changing the behaviors that cause you to overeat.

This weight loss program is designed to teach you all of the above. First, you must decide if you're really ready to lose weight after you complete this week's exercise. Then, you must be ready to learn about and commit to making the changes above. If you stick with them, make the commitment, and realize it is not just a temporary, quick-fix diet, then it will be the last time you ever have to walk down the weight loss path.

Remember: Consult your physician before beginning any diet or exercise program.

100 Calories Less to a Thin Waist

Obesity is at an all-time high with more than 66 percent of Americans considered to be overweight. According to the USDA and the National Institutes of Health's combined research 133.6 million Americans are considered to be overweight. Of those, 63.6 million are considered to be obese. The health ramifications of carrying extra weight are huge and include a higher risk of developing type 2 diabetes, heart disease, stroke, gallbladder disease, and certain forms of cancer. The economic costs of treating this epidemic are also steep. According to the National Health and Nutrition Examination Survey, from 2001-2004 Americans incurred 117 billion dollars each year in diagnosing and treating illness related to being overweight. To stop this unhealthy health trend, one must reduce calorie intake and begin an exercise program to promote a healthy weight loss.



How Many Calories in a Pound?
One pound of body fat equals 3500 calories . In order to lose one pound one must reduce calorie intake by 3500 calories. A reduction of 500 calories a day should result in one pound loss per week. Exercise can play a role in weight loss by expending more calories and increasing metabolic rate. If losing a pound per week is the goal, it may be easier to eat 250 less calories in a day coupled with 250 calories burned through exercise.

A Thin Waist Through Exercise
According to the American Hearth Association and the USDA's Healthy People 2010 report, physical activity should be part of a healthy lifestyle and as a means to acheive that slim waistline. It is recommended that Americans aim to get in one hour of exercise each day. This time can be broken into smaller amounts throughout the day. Below is a chart with calories expended by common activities. Calories per activity burned is dependent on body weight of the person doing the activity .

Simple Ways to Decrease Calories
To promote weight loss, one must analyze one's dietary habits. Something as simple as drinking one less soda a day may help shed the extra pounds. An average regular soda has 150 calories per 12-ounce can. Drinking one less a day reduces calorie intake by 54,750 calories a year. This results in a 15.64 weight loss in one year if all other variables remain unchanged. Choose flavored water, plain water, or diet sodas more often to reduce calorie intake.

Other simple ideas include filling half your plate with vegetables to reduce your total calorie intake by half in a meal, or you could aim to increase fiber into the diet as a way to decrease calories consumed and help the body feel full faster. When eating in a restaurant split entrée portions in half. Either share the portion or take half home. Many restaurants do not practice portion control, and average portions are three to four times the recommended amount! If enjoying a meal out, either skip the dessert or choose to share with a friend. Eating five to six small meals will also help regulate your metabolism and help shed extra pounds. This trick may sound counterintuitive but skipping meals or not eating at regular patterned meal times can result in overeating because of increased hunger.

If snacking is a problem, aim to increase fruit and vegetable intake to curb calorie intake while increasing fiber, vitamins, and minerals. Identifying the reasons for eating may also add insight to problems with overeating. If you are someone who eats more when emotions rise be aware that the food choices do not change the outcome of the situation.
Making the Most of your Daily Calorie Intake

When trying to curb calories it is important to be persistent in your plan. Oftentimes people will lose weight quickly at first, then suddenly plateau which becomes frustrating and may lead to failure. It may be helpful to journal your daily intake of food, amount of food consumed, and emotions related to eating to identify problem areas. Perseverance pays off in the long run. Weight loss is a tough challenge. Make it fun by trying new recipes, exercising with a friend, or setting up a non-food reward system. The longer you keep the pounds off, the more likely you are to have weight-loss success in the future.