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How aggravating it is to remember back to childhood when you were told that you could float in the pool if you would only learn to relax. "Relax and float". While the skinny little tykes relaxed to beat the band-and quickly went under. Our chubby chums floated indefinitely on their water wings of blubber. Perhaps the swimming instructors of today have dropped this old wives' tale.
Having taken a brief, yet horrifying glance in the mirror and having viewed with dismay a bulbous and fatty front which had little if any sign of life or muscle tone, Mr. X. began to lose weight. He did this by diet and exercise. After several months passed by, he weighed a svelte 186 pounds on the bathroom scales. But a re weighing under water revealed an increase to 12 pounds. As contradictory as this may seem, Mr. X.'s increased submerged weight was a reflection of his increased body density, i.
e. , relation of lean muscle to fat. He had lost weight as fat. A more reliable but less practical measurement is that of density or specific gravity. The more fat an individual carries around, the more he weighs on land but the more he bobs to the surface when weighed under water.
The reason is that fat is lighter than water and tends to rise, much as cream in a bottle of unhomogenized milk. Muscle is heavier than water and tends to sink. The more lean and well-knit an individual, the less he weighs dry, but the more he sinks to the bottom of a swimming pool. For instance, Mr. X. weighed 202 pounds on his bathroom scales. (He thought he weighed 202, but a somewhat protuberant abdomen obscured his view.
) When he was weighed under water he registered a mere 9 pounds. More scientifically, obesity can be diagnosed by the "skin-fold" or "pinch-an inch" test. This test measures the amount of fat that exists beneath the skin and over the muscles. In everyone a layer of fat is blanketed between muscle and skin. In addition to serving as a layer of insulation, fat also serves as a measure of obesity.
To perform this test one grasps a pinch of skin between thumb and forefinger. What separates the fingers is skin on either side with fat in the middle. Muscle is not pinched up. This is done over the upper arm, upper chest, abdomen (while standing), buttocks, and calf. If more than one inch separates thumb and forefinger in one or more areas, then the patient has too much fat-and should reduce.
This is a simple and accurate assessment of truly ideal weight. The first is by the honest visual perspicacity of the individual. If an obese person suspects he is over-fat, he need only take off his clothes, stand in front of a full-length mirror, and take a look-if he dares. Overweight people know they are fat. They do not need to be told by a doctor.
No patient goes to the doctor and asks, "Should I lose weight, Doctor"? They come in asking, "How much should I lose"? Insensitive indeed is the individual who cannot recognize a one-notch change in his belt, for better or for worse. Actually the waistline is a fairly accurate index of "ideal" weight. The diagnosis of obesity is confirmed by the determination of too much fat.
This can be measured in three ways. How to Determine Whether You Are Overweight Can You Lose Weight Through Exercise Alone? This and other evidence has dispelled the popular canard that you cannot lose weight with exercise alone. Various types of exercise consume varying numbers of calories. In fact, with an increasing consumption of calories and with your regular diet, you can lose a definite and anticipated amount of weight.
Another medical study further confirms this. A group of impecunious college men was offered generous sums of money provided they kept their weight constant. They were neither to lose nor to gain. The caloric content of their diet was then altered. First, the students were placed on a low calorie diet.
On this diet the students discovered that they had to limit their activity to avoid losing weight. Then the diet was upped to 6,000 calories. Now the students had to exercise frantically to keep from gaining weight. They ran, they rowed, and they did exercises-and their weight remained constant. Exercise and weight are inseparably related.
People who lie around on weekends doing nothing have already discovered this as they sadly read the scales on Monday morning. Doubtlessly you have heard that you would have to chop wood for five hours to lose a pound. Or walk for seven hours to accomplish the same result. The implication is that no one in his right mind would chop wood or walk for hours on end for such a paltry reward. These figures are accurate as far as they go.
However, a second look at these statistics is revealing. If a pedestrian walked at a good rate for thirty minutes four times a week, he would consume about 1,000 or more calories, which equals almost a pound of body weight. In a week he would have lost a pound with no diet at all. In a year he would have gone down about fifty pounds, of weight loss with no diet. Any other type of exercise fits the same logic.
Exercise, not diet, is the easiest and most predictable way to lose weight. Medical evidence shows that optimum weight loss proceeds at approximately two pounds per week. At this rate the dangers of depression and the chances of long-range success achieve a balance which tilts in favor of the patient. Moreover, contrary to popular belief, exercise destroys diet. The old notion is that if you exercise more your appetite increases and you eat more.
No athlete I know can sit down after a vigorous workout and eat. It is not possible. "Your fat is your fate" is a well-known truism. Obesity is the commonest cause of premature death. However, few overweight persons lose weight because they are scared into doing so.
Misconceptions About Obesity Many popular notions on obesity are in error and, worse, constantly impede its successful treatment. Two attitudes on obesity prevail. One is that obesity is humorous. "Look at Mrs. Smith. She is so fat and jolly.
Isn't she funny"? Few non-obese people are aware of what goes on inside the mind of the fat person. Few people really realize how depressed the fat person is. Generally the jollier he is on the surface, the more depressed he is deep down. Very few fat individuals translate their unhappiness into effective and permanent weight reduction, but they are nevertheless unhappy.
No fat person enjoys being fat. At best they may learn to live with it. Another attitude toward fat people is one of moral indignation. "Have you seen Mr. Jones lately? How can he let himself go to pot and look like that?
It's terrible". Mr. Jones knows he is fat. He is all too aware of the fact but often lacks sufficient motivation and medical assistance to lose weight effectively. Obese individuals are caught in a squeeze. As children they were told, "Finish off your plate or you can't go out to play" -"If you don't eat your meal, you can't have dessert".
Eating was considered good and was rewarded by play or a generous dessert. Not eating was bad and to be punished by denial of play and dessert. Having learned well the "goodness" of eating, the youth continued to be "good" through his adolescence. But intake of calories gradually increased over expenditure of calories and weight gain was inevitable. Soon the parents became concerned because the adolescent now was unmistakably pudgy-yes, fat.
Suddenly the rules are changed. Now the adolescent is told to stop eating: "You are eating too much-you are too fat". Now good and bad are reversed. Now there is condemnation of eating and praise of starving. Think what this sudden and unfair switch in the ground rules does to the obese adolescent.
The attitude of his parents is one of disapproval; the attitude of his classmates is one of laughter. So in his shame, embarrassment, and guilt, the obese person grabs for a snack. These attitudes toward obese people perhaps begin in adolescence but continue for the rest of their lives. It is no wonder that such attitudes aggravate the problem. Obese people usually are very sensitive.
They detect the destructive and unkind reactions of others almost by instinct and without a word spoken. When someone looks at them for the first time, they see what the person is thinking: "How funny! How terrible"! Their antennae pick up the weakest signals. Offended as they are by the reactions of others and by their own appearance, they do their best to be accepted as good guys".
They put up a convincing front of being amusing, good-natured, and fun to be with. Obese people give much more than they take, something their non-obese friends never realize. There are statistically valid reasons to be concerned about obesity. Not only does obesity have the most significant correlation with early death, but it is one of our most difficult ills to cure. Unbelievable as it may seem, the cure rate of obesity is less than 2 percent.
Stated otherwise, less than 2 percent of obese Americans lose weight and keep it off. The cure rate of cancer is far higher. How prevalent is obesity? The average American is twenty pounds overweight. Thus the incidence of obesity and the meager results of therapy impressively demonstrate the enormity of the problem.
The figures (and shapes) are discouraging-but not hopeless. If you are interested in finding out more about How to Keep Fit healthy and stay slim visit …. Appetite increases when the stomach is empty and starts to rumble. At this point low concentrations of sugar in the blood further aggravate this tendency. Thus an excellent way to curb appetite is to nibble between meals.
Unorthodox as this sounds, it works. Parents invariably tell their children not to eat between meals-it spoils their appetite. And they are correct. What is true for children is just as true for adults. A candy bar, a couple of cookies, or a piece of toast a half-hour before meals will provide bulk and a ready source of sugar for absorption into the blood stream.
Finally, exercise markedly reduces appetite. The reasons are not entirely clear. A vigorous workout immediately prior to dinner can diminish or even abolish the desire for food. Many people on a combined program of weight reduction and exercise prefer to schedule their workout just before supper. This kills three birds with one stone: fitness, expenditure of calories, and loss of appetite.
One important warning! Do not "curb" your usual eating habits too drastically or for too long. Remember that these hints for weight reduction are temporary and will only be necessary while you are losing. Once you have attained ideal weight, these suggestions can be discarded. Whenever weighing yourself for purposes of keeping the tally sheet honest, always choose the same time of day under the same conditions.
In the interests of accuracy, the most reliable time is before breakfast, without clothes, while shaving, and after having emptied your bladder and bowels of their accumulated residue. Weigh yourself only once a week. Daily weight changes are more closely related to fluid and salt intake. Weighing yourself daily can be misleading and discouraging. It is not unusual for a person's weight to fluctuate three to five pounds in the course of a single day.
If your caloric restriction is somewhat severe, it is wise to take a vitamin capsule daily during this period of semi-starvation. During periods of increased demand, such as growth, pregnancy, lactation, illness, or decreased intake as when dieting, vitamin supplements are indicated. Mechanical Weight-reducing Devices Of recent interest is the rash of various mechanical slender-izers advertised seductively in leading women's magazines. Rolling pins wrapped in rubber will purportedly roll off the weight. Electrical vibrating devices can "literally melt away the pounds while you relax in your home".
This abrogation of intellectual honesty is at best suspect. While any feeling human being naturally hopes for an easy panacea, many thinking human beings will go the route by themselves on their own, without risky crutches, and enjoy their just rewards. A factual but depressing record of weight loss will reveal occasional plateaus. For days or weeks, even though caloric consumption remains steady so does the weight. No satisfactory medical explanation for this phenomenon is known, although a curtailment in activity is often suspected.
Ride out the plateaus. You will again be on the downward path. Obesity and over-nutrition are more common among premature deaths than is lack of fitness. While physical immortality is unattainable, lean and fit individuals beat the odds! If you are interested in finding out more about How to Keep Fit and healthy visit Obesity, the commonest background of premature death, is rare among those who exercise regularly.
Obese people have a greater chance to develop heart disease, cancer, kidney illnesses, hypertension, diabetes, arthritis, and other degenerative disorders. While fitness per se apparently does not lengthen life, obesity certainly shortens it. There are no vaccinations or antibiotics which protect you from these illnesses. But fitness which abolishes obesity provides statistical immunization. Fitness implies not only the acquisition of certain physical skills but the ability to withstand the emergency demands of everyday living.
Certainly, a fitness enthusiast could reasonably expect to survive a sprint for the bus or a bout of early morning driveway shoveling. Unkind, indeed, would be the Fates to deny such rewards. People sleep better, think better, digest better, enjoy more and feel better when they are in shape. They have more confidence, too. There are very few medical studies in depth to` prove these statements-for some reason research men have laid greater emphasis on other areas.
But they are true. Talk with friends who regularly participate in sports, try some form of exercise yourself-the proof is there. Corroborating evidence abounds. Labor leaders have long known this. One medical report, for example, chronicles the result of a specific labor-management dispute.
The union representatives had, under duress, maintained a vigorous program of fitness. The management people had not. The wrangling lasted days, with long and wearying sessions. Stalemate after stalemate was the order of the discussions. Slowly but surely the management men became fatigued.
At that point the well-conditioned to Keep Fit and Enjoy It union people were able to extract concessions previously not possible. The final fitness extra is a touchy subject. Not only do fit people have fun and gain satisfaction from their skills-they look good. Vanity and pride sometimes are not regarded as "nice". But they play a tremendously important and beneficial role in our society.
They stimulate us to study more, work harder, give more freely, and look better. There are many ways to put a best foot forward. A clean, crisp, neat, trim appearance is one. Men want to appear more manly and women more feminine. This is part of human nature.
Looking better is fun. And it is "nice". Narcissism can be overdone and often is. But we are not concerned with Muscle Beach. A little bit of honest pride in one's clothes, haircut, fingernails, and figure is socially acceptable.
People spend time and money on their appearance, yet pretend they do not care. Nonsense! This is not an admission of a crime. Why not look better? And what easier or more economical way than through fitness?
This website is copyright ©2011 Keep Trim and Healthy.com All Rights Reserved. You do NOT have rights to sell or give away this health book! It is for your personal use only. Disclaimer This website and it's accompanying website downloads are provided for Information only. We only offer ethical advice and information.
All information is provided in good faith and is researched to the best of our knowledge. Whatever they do, regarding actions taken as a result of reading this website as well as in other areas of life, readers must ensure that their actions comply with local, national and international laws and ethical requirements. Gamelin Hutton HOW TO KEEP FIT, TRIM AND HEALTHY How To Use This Web- Site As an adult between the years of twenty and eighty you should find in this web-sites methods and programs which you can tailor to your own wants and needs. There will be practical suggestions tips and links from modern medical practices as they relate to fitness and ailments. You will see how to deal with the embarrassment of being laughed at or of being accused of mental incompetence by your friends.
There are discussions of the many other deterrents which may hamper your efforts. And finally, this web-site should make you aware of the various pitfalls, dangers, and old wives' tales which either are of no benefit or, worse, are harmful. While competition is not the goal of fitness for the average man or woman, you may at least wish to read up on some ideas in current use by serious competitors. Fitness is not for everybody. Fitness may not be for you.
But if it is or if it might be, this Web-site will help you attain it. Let me give you one encouraging note first, however. Do not worry about will power. You will not need it. And if you have it, it will not do you much good anyhow.
If you have to summon will power to get something done, you are admitting that you really do not have your heart in it. Like grim death, you will hang on and go through with it. And perhaps you will-for a short while. But will power "lasts about two weeks and is soluble in alcohol". There are better ways to fitness than through will power.
The files of doctors are bulging with records of patients who have won or lost the race of life. The losers' files fill cabinets - while the winners generally can be contained in a thin folder. This web-site was not for winners-they know the ecstasy of fitness. Nor was it for confirmed losers-they need new motivation. In these web-pages, the about-to-be fitness enthusiast can find encouragement, practical tips, and suggestions for fun.
You can find a program for you. If your spark is about to ignite, you deserve a toast as you start out in this great adventure. With a glass of fruit juice in hand, say proudly to yourself, "Here's to a trimmer, slimmer me from top to bottom, and especially around the middle". Weight loss surgery Could give you fast results. Such surgery has tons of potential complications likeinfection, and internal bleeding that might cause death!
A Few Other Websites You May Well Be Interested In Talking to Your Doctor about Weight Loss Weight loss is very important, regardless of if you are doing it for cosmetic reasons or for health reasons. When you lose weight and remain at a healthy weight, you can be sure to stay happy and healthy more easily than if you had simply been at a larger weight. Losing weight can be difficult, but if you talk to your doctor about the situation, you have a better chance of reaching your weight loss goals. Talking to a doctor about weight loss can be embarrassing for some people. No one likes to admit having a problem with this issue.
However, if you identify it, your doctor can know that you want to change and make lots of suggestions for you. Believe me, whatever your medical condition, you doctor has dealt with it before and so there is not reason to feel embarrassed in any way about dealing with weight loss. When you approach your doctor about your weight situation, it is best to do so at the beginning of your appointment, rather than at the end. If your appointment is running later, your doctor may feel rushed to talk to you about your wait at the end, since there are other patients waiting for see him or her. Therefore, ask your questions right from the start or schedule another appointment in order to fully be able to discuss weight loss.
If it helps you to remember, write down all of your questions before you go in for your appointment. Your doctor is a busy person, so having your questions ready will make sure that you have time to get answers to all of them. This will also ensure that you don't forget any of the questions that you wish to ask, because it may be a few weeks before you can make another appointment to again speak with your doctor. Some key questions that you should ask include those about your personal statistics, such as asking how high your cholesterol is or how much weight you need to lose to be at a personal normal body weight for your age and height. You should then ask your doctor to clarify anything you don't understand regarding your weight, share with your tips for healthy eating, help you work out an exercise plan, and make recommendation for personal trainers or guides that can help you on your journey.
Your doctor truly will be you best advice throughout your weight loss journey, and he or she can help you to realize all of your goals in a healthy and safe way.