The New York Times Health Section, a great source of health related news, offers an excellent primer on weight managment.  If you’ve found yourself struggling to keep that New Year’s pledge to loose weight try our comprehensive and nutritional weight loss program and read below……    As always feel free to contact us if you have any questions reguarding our products.

 Regular exercise and a healthy diet are crucial when it comes to controlling your weight. A weight management plan depends on whether you are overweight or underweight.

An easy way to determine your own desirable body weight is to use the following formula:

• Women: 100 pounds for the first 5 feet of height plus 5 pounds for each additional inch.
• Men: 106 pounds of body weight for the first 5 feet of height plus 6 pounds for each additional inch.
• For a small body frame, 10% should be subtracted. For a large frame, 10% should be added.

Body fat and body mass measurements are used to determine whether a person is under- or overweight. A registered dietitian or exercise physiologist can help you calculate your body fat. The recommended amount of body fat differs for men and women.

For women:

• The recommended amount of body fat is 20 - 21%.
• The average American woman has approximately 22 - 25% body fat.
• A woman with more than 30% body fat is considered obese.

For men:

• The recommended amount of body fat is 13 - 17%.
• The average American man has approximately 17 - 19% body fat.
• A man with 25% body fat or higher is considered obese.

Body mass index (BMI) is an indirect measurement of your body composition. It takes into consideration both your weight and height. BMI helps determine your risk for certain diseases, including diabetes and hypertension.

It is important to note that the terms “overweight” and “obesity” do NOT mean the same thing.

Weight management for people who have been overweight involves continued physical activity and monitoring the amount of food eaten.

A BALANCED DIET

• Do not eat meat more than once a day. Eat fish and poultry more often than red or processed meats because they are less fattening.
• Avoid frying food. Fried food absorbs the fats from the cooking oils, increasing your dietary fat intake. Instead, bake or broil food. If you do fry, use polyunsaturated oils, such as corn oil.
• Cut down on your salt intake. Limit table salt, or flavor intensifiers that contain salt, such as monosodium glutamate (MSG).
• Include adequate fiber in your diet. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole-grain foods.
• Do not eat more than 4 eggs per week. Although they are a good source of protein, and they’re low in saturated fat, eggs are very high in cholesterol.
• Choose fresh fruit for dessert, rather than cookies, cake, or pudding.
• Eat a well-balanced diet. Too much of anything — calories or a particular type of food — has its drawbacks.
• Follow the recommendations of the food guide pyramid.

RECOMMENDATIONS FOR WEIGHT MANAGEMENT

To successfully manage your weight, follow these basic guidelines:

• Eat a healthy, well-balanced diet.
• Balance physical activity with diet to maintain your desired weight. Aerobic exercise will help increase muscle tissue and burn calories.
• Gradually adjust your eating habits to encourage a permanent lifestyle change. You may need counseling and behavior modification to change your diet.
• Avoid alcohol, or drink in moderation.

The complete article can be foun here.

Lisa and Dave Tambellini
Independent Shaklee Distributors
Bellini Health
815-477-1218
www.bellinihealth.com

Posted: 02|13|08 at 7:31 pm. Filed under: Health & Nutrition, General.
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