Weight Loss Article

A normal adult gains an average of 2.5 pounds every holiday season. That may not seem like much. But this means that by the time the average college graduate turns 30, they will have gained 20 pounds just from these 4 weeks per year. Inevitably, this turns one’s thoughts to dieting. Everyone knows that dieting is a good way to lose some weight. Who hasn’t met someone that has lost weight on the Atkin’s Diet, or the South Beach diet?

But, a diet only aids you in losing body weight, with no regard to what type of weight you are cutting. Studies have shown that as much as 25% of weight loss through dieting alone is lean body mass (and not fat weight.) In addition, many fad diets are very difficult to stick with in the long term. Therefore, the chance of gaining some, if not all of the weight back is very high. The greater challenge to losing weight is losing the correct weight, and keeping it off. Dieters without an exercise regimen suffer a relapse about 85% of the time. However, dieters who included an exercise regimen relapse only about 24% of the time.

A more effective plan may be to slowly change your dietary lifestyle while introducing exercise back into your life. Exercise has been proven to provide the body with significant body-fat loss, even in the absence of a change in diet. In addition, adhering to an exercise regimen can have the following positive effects:

• Burns calories
• Increase “toned” look
• May decrease appetite for sweets and fats
• Enhances metabolism
• May eliminate risk factors such as cholesterol and high blood pressure
• Better posture
• Improves self-esteem
• Increase odds of permanent weight management.

Whether you simply need help mapping out a successful exercise program and getting a little kick-start, or you need someone with you for each important step, I can help. Please call me at (609) 304-7598 for a free consultation and body composition analysis. Remember, the true key to success is not found in a diet alone, but in an overall healthy lifestyle commitment!

Reference:
Lifestyle and Weight Management- A.C.E. Consultant Manual

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.