Here we gonna talk about Seven facts for Weight Control and Carbohydrates :
- if you know anyone who is very overweight, even obese, you probably know someone who has a sweet tooth. But their obesity may also be a sign of alcoholism. It is easy to eat sweets or drink alcoholic beverages to excess and still keep coming back for more. Unfortunately, that’s why we get so fat so easily. Sugary foods are always low in nutrition; eating them often triggers bingeing. And they give you almost nothing but calories you don’t need. As Dr. Yudkin summed it up, “Sugar and alcoholic spirits share the distinction of being the only dietary items that supply nothing but calories.”
- Another side effect of low-nutrition, refined carbohydrates is that as you stuff yourself with caramels and bubbly soda, you lose interest in real foods such as raw vegetables. To a sugarholic, a tossed salad seems unexciting, even though it’s what he or she really needs.
- If you are fat, not fit, join the crowd. One in four Americans is overweight. And millions of Americans are suffering from undernourishment, according to Dr. Richard Passwater, author of Supernutrition (Dial Press, New York, 1975). It is obvious that these two facts are not unrelated.
- Were you born with fully functioning endocrine glands, and are your major organs in good health? When you are not blessed with such health, obesity may develop despite good eating habits. But, says Dr. T. L. Cleave, in his outstanding book, The Saccharine Disease, this is rare. Ordinarily, it is not a faulty body but a faulty diet that causes overeating that leads in turn to extra pounds. And most often it is the worthless foods that “go down the hatch” so easily that are to blame. If you are already tipping the scales, don’t substitute three or four sweet or salty snacks for one balanced meal which includes needed fiber to make you feel an honest fullness.
- One good way to avoid high blood pressure and obesity is to ban junk food carbohydrates. People who respond to pressure by frequent snacking pay a stiff price, since the payoff for indulging in sodas and donuts is excess weight along with the risk of heart disease and diabetes, as well. Obesity turns up far more often among those who settle for the quick-bite meals we associate with big city lifestyles. Weight loss can be less painful if you concentrate on more complex carbohydrates, especially the crunchy, chewy, fibrous kinds instead of sweet desserts and snacks. Contrast our traditional diet, say Dr. C. Slome et al. in the South African Medical Journal, with that of those members of an African Zulu tribe who still adhere to their native high fiber foods, and stay both slim and healthy.
- You probably derive more good from starch-based carbohydrates than you do from carbohydrates in the form of sugar. Both fat and protein are assimilated more efficiently in the presence of starch rather than sugar. These were the results of an experiment in which rats were fed a low-protein diet. Cornstarch was the carbohydrate used, but the principle would probably hold true for other starches. When sugar is the carbohydrate used, your body is encouraged to manufacture fat, it appears, at least when the diet contains normal or high amounts of protein. Furthermore, if research with animals by A. R. MacRae et al. from the University of Guelph in Ontario is valid for humans as well, you’d be better off using either rice syrup, barley syrup, or date sugar, rather than refined sugar if you are fending off those extra pounds. Even so, all sugars add extra calories, even the “ unprocessed” ones.
- You can lose weight without dieting, but it takes a lot of work. The evidence is an experiment by A. S. Leon, M.S., M.D., and his research team. He put a group of young men, all overweight, on a special program to lose weight by walking one and a half hours daily for four months. They showed a typical loss of a dozen or more pounds. Wouldn’t you be happy to note such a change without any major diet modification? What was even more gratifying was the fact that there was an increase of more than 25 percent in high-density lipoproteins. (These are good for your heart.) Exercise is more important than diet for weight control. Dieting should not be undertaken without exercise.
The Dangers of Dieting: How a Change in Life-Style Can Help
This chapter on carbohydrates seems like an appropriate place to propose some general rules for weight loss and fitness, as long as we are discussing particular diet plans.
Weight loss is not just a matter of losing pounds. You want to optimize your health by losing only excess pounds that represent unneeded fat, the fat that has accumulated most noticeably on hips, thighs, buttocks, and abdomen by eating too much too often. The presence of this excess fat represents a loss of muscle tissue. If you don’t want the fat to infiltrate and undermine your muscles, you’ll eat wisely and moderately, and exercise all your body’s muscles.
What does it mean internally when you get fat externally?
- Useless fat is actually being deposited inside your muscles.
- Lack of exercise is causing reduced, weakened muscles in your arms, legs, back, and elsewhere.
- The body’s fat-to-muscle ratio is being distorted. A reduction in caloric intake and increase in exercise will prevent further deterioration. Your body should be about 15 percent fat if you are a man, or 22 percent if you are female; most men have about 23 percent, most women 36 percent, according to Covert Bailey, in his book Fit or Fat. People who carry fat at higher levels are not just overweight but at risk of developing numerous degenerative diseases.
What does Physical Fitness mean?
Extra fat and excess pounds are not synonymous. Losing weight only to wind up looking thinner but ten years older should hardly be your goal. Yet, this is often the result when you fail to augment your diet with an aerobic exercise plan. Here are a few facts:
- Your muscles are heavier than your fatty tissue. There’s no need to feel glum when the scales say you’ve added a pound. If you’re making the dietary reforms you should and working out, too, this may be a vital sign.
- Would you like to smile with pleasure when you look at yourself in the mirror, when you see smooth, lean, well-contoured muscles? It’s inevitable, say experts like Covert Bailey in his book Fit or Fatt if you exercise with the emphasis on aerobic activities.
- The best way to slim down and achieve fitness is by an easy aerobic program you can stick to, do easily, and adapt to the rest of your daily activities plan; one that you can enjoy every day no matter how fat, discouraged, or unfit you are to start with.
- Dieting is easier, in fact, if you use aerobics to “recondition” your Dody first, because this is the only type of training that truly improves muscle tone, according to Covert Bailey. This is accomplished when you persist at a slow pace.
BENEFITS OF AEROBIC EXERCISE
Aerobic exercise has special benefits for your body:
- Enzymes, which use up calories, are built up in muscle tissues.
- Your metabolism becomes less sluggish because it has an improved ability to get and use oxygen.
Using this additional oxygen, your body will burn more stored fat more efficiently.
EXERCISING AT MAXIMUM EFFICIENCY
When you do put on your running shoes or swimsuit, or get out the jump rope to do your aerobic workout, it should be done in a way that makes your heartbeat at 80 percent of its maximum capability. You should continue the exercise for a minimum of twelve minutes, resisting the urge to stop and start. The specified time allotment is important if you wish to receive the benefits just enumerated. Exercising too enthusiastically at the beginning, for example, running vigorously for sixty minutes rather than twelve may even defeat your self-improvement purposes.
The concept of working at 80 percent of your heart’s capacity has been scientifically determined. At that pace, your heart and lungs fall into the kind of healthy, invigorating, balanced relationship that benefits your total health. This “ training ratio,” as it’s called, changes according to your age (see chart below). Discuss your exercise plans with your physician if you are over forty. Be sure to work up to the maximum rate gradually if you are out of shape.
If you wish to be certain that those precious exercise moments aren’t wasted, then don’t guess. Get a stopwatch or one with a second hand and do it right. After a few minutes of exercise, listen to your pulse for a full sixty seconds. If you haven’t reached your goal, pick up your pace. If you’ve overshot your goal, simply reduce your effort a bit.
WHAT YOU CAN EXPECT
- Be patient. If you have more than a few pounds to lose, you can’t expect a new you in a week. But you can console yourself with the thought that this method is one of the few that not only produces weight loss results but also improves your sense of well-being. Once you do arrive at the weight you want, you’ll find yourself enjoying your healthier new lifestyle. So keep it up, and you’ll never have to worry about that “ old you” making an unwelcome comeback.
- If you find after a month or two of aerobics that you can only get your heart beating hard enough if you bicycle, run, or swim a little longer, that’s normal, say experts. It means your body has become accustomed to the workout; you’re using oxygen more efficiently, so it takes longer before your heart and lungs have to exert themselves to the same degree.
Which Exercise Is Best?
Which exercise is for you? Should you tackle jogging, buy a bike, or join the Y to swim? Remember, you are looking for a sport that starts your heart beating hard and keeps it going. That rules out racquet sports, golf, gardening, and handyman jobs, even if they are exhausting, says Bailey.
Based on resting heart rates of 72 for males and 80 for females. Men over forty and people with any heart problem should have a stress electrocardiogram before starting an exercise program.
Here are a number of choices to consider, in order of increasing physical exertion:
- Walking, outdoor and stationary bicycling, ice skating and roller skating, and swimming. You can choose one of these or alternate two for example, you could walk three days a week and roller skate the remaining four. In any case, the minimum time is twenty minutes.
- Jogging or running, cross-country skiing, rowing, aerobic dancing. These exercises are a bit more strenuous, and some of them call for special clothes or gear of some sort, but it’s worth the investment. In the case of skiing, essentials are easily rented. Whichever you choose, you need only do twelve minutes a day at your 8o percent maximum heart rate. But add an extra three minutes to warm up and achieve your plateau pulse rate.
- Jumping rope, stationary jogging, jumping jacks, or jumping on a Rebounder (a miniature, indoor trampoline). You need just twelve minutes for any of these. To make it easier and enhance your enjoyment, try exercising to music, since all of these keep you indoors, anyway. There’s a variation that belongs in this group, too, which your doctor may have suggested if he or you feel you are out of shape: it’s called chair stepping. And that’s just what you do. Use a common kitchen chair and alternating right and left feet simply step up and down on the seat. You may stop between steps or increase your speed if it is not uncomfortable to do so.
When the fat has accumulated on your waist, hips, and thighs, it undermines the strength of your muscles. One of the best ways to regain your strength and to lose weight, no matter what diet you choose, is to set up and stick to an aerobic exercise regimen. Whether you walk, jog, skate, jump rope, dance, ski, swim, or ride a bicycle or even just run up and down stairs aerobic exercise will tone up your muscles, especially your most important muscle, your heart. It will make you feel good, and help inspire you to stick to your diet.
There are three keys to success with aerobic exercises. The first is to find a kind of exercise that you enjoy (or two or three: try alternating swimming with jogging or jumping on a Rebounder, or ski when you can and jump rope the rest of the time). The second is to make time for your exercising every day and carry out the program in a disciplined way. If you should miss a day, though, don’t get demoralized and stop: just go on and continue the next day. You have to juggle your schedule and make sure to find the time; no one ever really has time without making it.
The third key is to exercise a minimum of twelve minutes a day (after working up to this level) at your optimum “ training ratio,” taking your pulse with a watch to make sure you are giving your heart and lungs the thorough workout they need.
Be sure to discuss your diet and exercise program with your physician before you start.