What You Should Know Before You Start A Weight Loss Plan

"What You Should Know Before You Start A Weight Loss Plan"

The measurements that count :

Know your Body Mass Index (BMI)Over the past twenty years, Americans have become more familiar with specific measurements related to health, such as cholesterol levels and blood pressure readings. When it comes to weight-related health risks, there are three important numbers that you should know. The first is your actual weight in pounds; the second is your Body Mass Index, or BMI; and the third is your waist measurement.

Your BMI is based on your height and weight. Doctors consider BMI to be a better measure of health risk than your actual weight in pounds. In fact, the medical terms "overweight" and "obesity" are based on BMI values. A BMI of between 25 and 30 is defined as overweight, and a BMI of 30 or more is considered obese. The higher your BMI, the greater your risk of developing a weight-related illness, such as type 2 diabetes or heart disease.

Physicians refer to certain measurements that provide valuable information about a patient’s condition as "vital signs." Standard vital signs include blood pressure, pulse rate, breathing rate and body temperature. The AAFP Panel on Overweight and Obesity recommends that the BMI become a new vital sign, to be recorded during routine visits to the doctors' office. That is because, like blood pressure, a BMI reading that is too high should be recognized and treated.

What is your BMI? Are you overweight or obese?

You can find out by using the BMI Calculator or BMI Chart . The same BMI scale applies to both men and women.

What is your waist circumference?

Body fat that accumulates in the stomach area (described as "abdominal obesity") is more of a health risk than body fat that builds up in the buttocks and thigh areas. For this reason, your waistline provides valuable information about your risk for heart disease, high blood pressure, high cholesterol, and type 2 diabetes. Doctors consider a waist circumference too high if it is 40 inches or more in men, or 35 inches or more in women.

Like the BMI, the AAFP Panel on Overweight and Obesity recommends that the waist circumference be measured during routine check-ups. The proper location to measure the waist is at the smallest spot under the rib cage and above the belly button.

Consulting your doctor about controlling your weight:

Talk to your doctor about healthy eating and physical activities that can help you lose weight, improve your fitness and decrease the chances of developing heart disease, high blood pressure or type 2 diabetes. Be sure to set realistic goals. Small changes can make a surprising difference in your health. Your doctor can offer practical suggestions that do not require a complete overhaul of your current way of life. In some cases, your physician may refer you to a nutrition specialist, such as a registered dietitian, for in-depth counseling about food choices. You may want to start the conversation by asking a few questions of your own. For example:

*Ask your doctor for any educational brochures on topics such as eating habits, counting calories or physical activity.
*Request to have your BMI measured and ask your doctor what it means with regard to your health status .
*Have your waist circumference measured and discuss the significance of the measurement with your doctor .
*Be prepared to describe your current diet and activity level and what changes might promote better health .
*Think about how much change you're willing to make before you visit your doctor .
*Ask if specialists are available on your health plan and in your area, such as dietitians or physical trainers .

What is Metabolic Syndrome?
A high waist circumference can be one sign of a condition called Metabolic Syndrome. Although most people have never heard of it, this syndrome is quite common; it affects about one out of every four adults in the United States. Metabolic Syndrome often progresses to type 2 diabetes—and treating the syndrome can help prevent this form of diabetes.

A person has Metabolic Syndrome if they have at least 3 of the 5 conditions listed in the table below. If you think you may have Metabolic Syndrome, it is important to discuss the possibility with your doctor so that you can undergo the appropriate diagnostic tests. Treatments for Metabolic Syndrome involve basic lifestyle changes, such as losing weight, eating a healthier diet, and increasing your activity level. Your doctor can help you develop a specific plan for making the necessary changes.

More Information on Metabolic Syndrome
Condition:

• Condition-Abdominal obesity(measured by waist circumference)
  Men: greater than 40 inches
  Women: greater than 35 inches

Treatment: Lifestyle Changes-

Weight loss
Increased physical activity

Practical Suggestions-

Cut 250 calories a day*; lose 1/2 pound a week; aim for losing 20 pounds in a year
30 minutes of moderate activity 5 days a week

• Condition-High blood pressure
  130/85 mm Hg or greater

Treatment: Lifestyle Change-Weight lossReduced salt intake
More fruits and vegetablesLow-fat dairy products

Practical Suggestions-Aim for 20-pound loss/yearSalt shaker off the table; no salt when cookingGet at least 5 servings/dayGet 3 glasses of skim milk, low-fat yogurt, cheese/day.

• Condition-High blood sugar after fasting
  110 mg/dL or greater

Treatment: Lifestyle Changes-Weight lossIncrease soluble fiber

Practical Suggestions-Aim for 20-pound loss/year*Replace white bread with brown bread, whole grains, cereals

*(For example: replacing two 2-ounce cans of sugar sweetened soda with a beverage sweetened with a sugar substitute, such as sucralose (SPLENDA®) can cut over 350 calories per day.)

How to get active?
Regular physical activity has been shown to help prevent heart disease, type 2 diabetes, osteoporosis and other chronic conditions. It is important for maintaining good health in all adults and children, regardless of whether their weight is a problem or not. As the following suggestions make clear, lifestyle changes do not have to be drastic. Simple measures applied every day can make a significant difference over time. Here are a few examples:

1. Increase whatever physical activity you are currently doing by adding 10 minutes a day, or increase the intensity from low to moderate. (See the box below for an idea of different activity intensity levels.)


2. Limit time spent online, watching TV and playing video games to less than two hours total per day.


3. Take the stairs instead of the elevator.


4. Park at the far end of the parking lot and walk to your destination, rather than parking as close as possible. You can also get off the bus one stop earlier and walk the rest of the way.


5. Do more household chores (such as dusting, vacuuming or weeding).


6. Walk or run with the dog and/or the kids.


7. Use an exercise machine (such as a treadmill or bike) while watching TV.


8. Take "active" vacations—go hiking or ride bicycles.


9. Walk to do errands (such as to the grocery store or post office) instead of driving.


10. Buy a pedometer, which measures how many steps you take each day. Gradually increase your daily number of steps. (Pedometers can be purchased at sporting good stores.)


11. Don't be embarrassed about exercising!

How Active Are You?

"Moderate physical activity"

1. Walking a mile in 15-20 min (3-4 mph)


2. Treading water


3. Bicycling (10 mph)


4. Dancing or tai chi


5. Yard work/gardening


6. Hiking


7. Vacuuming


8. Playing actively with children

"Hard physical activity"

1. Walking or jogging (12 min/mile)


2. Swimming laps (light effort)


3. Bicycling (12 mph)


4. High impact aerobics


5. Mowing lawn with hand mower


6. Playing doubles tennis


7. Moving furniture


8. Weight lifting

"Very hard physical activity"

1. Jogging (<10>
   
2. Swimming laps (vigorous effort)


3. Bicycling (> 14 mph)


4. Step aerobics (6- to 8-in steps)


5. Digging a ditch


6. Playing singles tennis


7. Playing basketball or soccer


8. In-line skating

Some Medical Conditions that May Make it Difficult to

Lose Weight:

condition**

1.Hormonal disorders, Polycystic ovarian disease, Cushing's disease, Diabetes, Hypothyroidism
2.Congestive heart failure, Idiopathic hypertrophic cardiomyopathy, Heart valve disorders

3.Obstructive sleep apnea, Upper airway resistance syndrome,

4.Eating Disorders, Bulimia, Carbohydrate craving syndrome.

Medications that May Cause Weight Gain:

• Allergies:
  Antihistamines (such as Claritin, Allegra)


• High blood pressure:
  Alpha blockers (such as Hytrin, Cardura)Beta blockers (such as Betapace, Blocadren, Tenormin)Methyldopa (Aldoment).


• Contraception:
  Progestins (a component of certain oral contraceptives, such as Lo/Ovral and Ortho-Tri-Cylcen).


• Depression:
  Tricyclic antidepressants (such as Norpramin and Sinequan)


• Diabetes:
  InsulinSulfonylureas (such as Diabinese and Glucotrol).


• Epilepsy:
  Valproate (such as Depakene)


• Manic-depressive illness:
  Lithium (such as Eskalith and Lithobid)


• Schizophrenia:
  Neuroleptics (such as Zyprexa and Risperdal).

Can diet pills and supplements help with weight loss?

Although diet drugs may help you lose weight at first, they usually don't help you keep the weight off and may have damaging side effects. Most diet pills have not been tested by the Food and Drug Administration, which means you can't be sure if the drugs are safe. Taking drugs also does not help you learn how to change your eating and exercise habits. Making lasting changes in these habits is the way to lose weight and keep it off.

Perimenopausal Women and the Use of Very-Low-Dose Birth Control Pills

What is perimenopause?

Menopause is when your periods stop completely. Perimenopause is the term for the period "around the time of menopause." The perimenopausal years are the 3 to 5 years before your final period. The timing of actual menopause is different for each woman. Although some women stop having periods in their 30s, the average age is the early 50s. So, perimenopausal women are usually in their 40s or early 50s.

What are very-low-dose birth control pills?

Very-low-dose birth control pills (brand names: LoEstrin 1/20, Alesse) have less estrogen than regular birth control pills. These pills typically have 20 micrograms of estrogen, compared with 30 to 50 micrograms of estrogen in regular birth control pills.

Why would I use very-low-dose birth control pills during perimenopause?
If you're still having periods, very-low-dose birth control pills prevent pregnancy and may also have some health benefits. They can reduce hot flashes and vaginal dryness (which are symptoms of perimenopause and menopause). Very-low-dose birth control pills can also help regulate your periods if they are heavy or irregular. They may also prevent bone loss (which occurs during menopause), and helps protect you from osteoporosis. Another potential benefit is protection from cancer of the ovary and uterus. The lower dose of estrogen in these pills (compared to regular birth control pills) is believed to be safer for women who are perimenopausal.

Who should not take very-low-dose birth control pills?
Perimenopausal women who have a history of deep blood clots, breast cancer or heart disease should not take very-low-dose birth control pills. Perimenopausal women who smoke also should not take them.

How are very-low-dose birth control pills taken?
Very-low-dose birth control pills are taken the same way as other birth control pills, which is orally. They are usually started on the first Sunday after your period starts. If you're perimenopausal but you aren't having regular periods, you can probably take a hormone called medroxyprogesterone acetate (one brand name: Provera) to start your period. (Your doctor will check you for pregnancy first.)These pills are taken for 21 days in a row and then not taken for 7 days. During the 7 days without medicine, your period will start. Seven days later, you will start taking the very-low-dose birth control pills for another cycle.

Do very-low-dose birth control pills have any side effects?
The hormone doses in these pills are so low that most women do not experience side effects. You might have breast tenderness, nausea, higher blood pressure or headaches. It's also possible that these very-low-dose birth control pills may not regulate your periods. If you're having any abnormal bleeding, it might get worse. There is also evidence that estrogen slightly increases your risk of breast cancer, so you should talk with your doctor if you have questions or concerns.

If I'm taking birth control pills, how will I know when menopause starts?
You and your doctor will decide together how long you should take this medicine. You can stop taking very-low-dose birth control pills any time. The decision to change from the low-dose birth control pills to estrogen replacement therapy or another type of treatment for menopause is usually made around the age of 49 to 52. Your doctor can also measure a hormone called FSH (follicle-stimulating hormone) to see if you're in menopause.Talk to your doctor to see if very-low-dose birth control pills might be a good idea for you during your perimenopausal years.

"IS IT YOGA?"

Is it yoga??????

I don’t think it’s a big secret that my passion is yoga. The asana, the pranayama, the meditation, the focus, the self discovery, the divine connection, I eat it up. My view of what yoga actually is comes from study and practice, and it’s mostly a classical one. So when I was checking out the latest yoga news, I ran across a rather different approach to yoga that intrigued me. YogaSlackers are a group of yoga practitioners who practice their asanas not on a mat, but suspended on a piece of 1” flat, stretchy tubular webbing (like rock climbers use) tensioned between two anchor points above the ground.

"YOGA FOR ARTHITIS"

This excellent book covers the therapeutic applications of yoga for all types of arthritic conditions. The excellent overview of the pathology of arthritis, and the brief introduction to the therapeutic benefits of yoga, sets the foundation for the rest of the book, which is organized primarily by the effected joint. Each joint is addressed in detail with a list of poses that activate and benefit the joint, and each chapter ends with a table summarizing the poses intensity and actions on the joint. Many of the yoga poses utilize modifications with props (primarily chairs and straps) and have two stages to work with to suit all levels of ability.

The detailed step-by-step instructions for the yoga poses are illustrated with numerous photographs and illustrations, making it easy to see and understand the described exercises. The thoroughness and depth of this book make it an essential resource for yoga teachers and therapists, as well as being an invaluable tool for the understanding and healing of arthritis for those effected with this disease.

Purchase Yoga for Arthritis by Fishman and Saltonstall

"127 Foods That Fight Fat"

127 Foods That Fight Fat


Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.
Every time you toss a low-calorie food into the cart, you're taking responsibility for losing weight—even before you sit down to a meal.
There's a very simple formula for low-calorie eating: Stock up on low-calorie staples. These are the basic packaged, canned, and frozen ingredients that you'll reach for to create tasty, healthful, low-calorie meals anytime.
The Picture Perfect Anytime List is a menu of the lowest-calorie produce, soups, sauces, condiments, marinades, dressings, dips, candies, desserts, and beverages available. Stuff your pantry, refrigerator, and freezer with them, and reach for them anytime. Feel free to go to the foods on the Anytime List when you want a snack or are planning a meal. Eat any amount of them for any reason. When the Anytime List becomes the core of your eating—in other words, the main dish around which you build your meals—you'll have no trouble staying thin for life.


The Anytime List

Fruits and vegetables :
All fruits and vegetables—raw, cooked, fresh, frozen, canned—belong on the Picture Perfect Anytime List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.

Soups:
You've heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don't make you feel like you're on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.

Sauces, Condiments, and Marinades :
Put the following items at the very top of your shopping list. They're invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.
Salad dressings: oil-free or low-calorie (light or lite)
Mayonnaise: fat-free or light
Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)
Mustards: Dijon, Pommery, and others
Tomato puree, tomato paste, and tomato sauce
Clam juice, tomato juice, V8 juice, and lemon or lime juice
Butter Buds or Molly McButter
Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors
Vinegars: balsamic, cider, wine, tarragon, and others
Horseradish: red and white
Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others
Onion: fresh, juice, flakes, and powder
Garlic: fresh, juice, flakes, and powder
Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves
Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice
Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others.

Dressings and Dips :
I recommend fat-free or light dressings and dips. The light category—low-fat, reduced-fat, and low-calorie—is midway between totally fat-free and regular, and it's often more pleasing to the palate than fat-free. Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil. I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.

Candy:
Yup, candy. The real thing—not the dietetic variety—is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.
Chewing gum or gum balls: any and all
Hard candy: any and all, including sour balls, candy canes, lollipops such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther's Original, and TasteTationsYup, candy. The real thing—not the dietetic variety—is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.
*Chewing gum or gum balls:
any and all
*Hard candy: any and all, including sour balls, candy canes, lollipops such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther's Original, and TasteTations.

Frozen Desserts :
Any fat-free frozen yogurt, frozen nondairy substitute, or sorbet is a fine addition to the freezer. Try the lower-calorie choices. Here are some examples:
Soft serve: up to 25 calories per ounce, including Skimpy Treat; TCBY, Colombo nonfat frozen yogurt, and Tofutti
Hard pack: up to 115 calories per 1/2-cup serving, including Sharon's Sorbet, Low-Fat Tofutti, all Italian ices, and Sweet Nothings
Frozen bars: Creamsicles, Fudgsicles, and Popsicles; any others containing up to 45 calories per bar, including Welch's Fruit Juice Bars, Weight Watchers Smart Ones Orange Vanilla Treats, Tofutti Chocolate Fudge Treats, Weight Watchers Smart Ones Chocolate Mousse, Dolly Madison Slender Treat Chocolate Mousse, and Yoplait
Individually packaged frozen bars: up to 110 calories each, including FrozFruit, Hagen-Dazs bars, and Starbucks Frappuccino Blended Coffee Bars .

Beverages :
Avoid beverages labeled "naturally sweetened" or "fruit-juice sweetened," but help yourself to these:
Unsweetened black coffees and teas
Diet teas and juices: Crystal Light, Diet Snapple, Diet Natural Lemon Nestea, Diet Mistic, and others
Noncaloric flavored waters: orange, chocolate, cream, cherry-chocolate, root beer, cola, and other flavors of bottled or filtered water
Seltzer: plain or flavored, but check the calorie count if the product is labeled "naturally sweetened," since this usually means that the product has sugar in one form or another
Hot cocoa mixes: 20 to 50 calories per serving, including Swiss Miss Diet and Fat-Free and Nestle Carnation Diet and Fat-Free; avoid cocoa mixes with 60 or more calories per serving.

Let's Go Shopping :
Today's supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices for a variety of food categories that aren't covered in the Anytime List.

Cereals :
Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup
Kellogg's All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup
Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit
Fiber One: 60 calories and 14 g fiber per 1/2 cup
Wheaties: 110 calories and 2 g fiber per cup
Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup.

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