Lose Weight, Lighten Up… To Help Your Heart!

dropping excess fat is an important first step to reducing your heart disease risk

As you probably know, a big risk for heart disease is excessive weight. Not only does it increase the strain on the heart but it also contributes to high blood pressure, high cholesterol and diabetes. A high-fat diet combined with little or no exercise is a major factor in rising cholesterol levels and heart disease.

In the United States, approximately one-third of the adult population weighs 20% or more over their ideal weight.

Can losing weight lower your cholesterol levels?

Being overweight has been shown to increase total cholesterol levels. It can also cause your cholesterol levels to get out of balance, raising levels of LDL (bad) cholesterol that clogs blood vessels and lowering levels of HDL (good) cholesterol by raising blood pressure and straining the heart.

Do you weigh more than you should?

Most of us have done the simple “mirror test” – we simply look in the mirror and see if we are overweight. If you can pinch an inch at your waist, chances are you need to lose weight. Also, if you weigh 10 to 15 pounds more than you did when you were 20, you may need to drop some weight with the help of the Leanology® Weight Loss System and lifestyle changes.

What is your ideal weight?

Your ideal weight is determined by lean body mass (everything but fat) plus the amount of fat you need for good health. This ranges from 10%-18% of total body weight for men and 18%-25% of total body weight for women. A health professional can estimate your own percentage by measuring your body fat with a skinfold caliper.

How body shape impacts heart health

Recent research suggests that heart health can be affected as much by body shape as by weight. For example, people whose waists are nearly as large as or larger than their hips have a higher rate of heart disease.

To determine your waist-to-hip ratio, measure your waist just above the navel. Measure your hips at their widest. Divide your waist measurement by your hip measurement. A waist-to-hip ratio greater than 0.8 for women and 0.95 for men indicates higher heart disease risk.

The different kinds of body fat – and their importance

Some of us carry excess weight in the hips and thighs while others carry it in the abdominal area. Several studies have indicated that excess fat in the abdominal area is more likely to cause health problems such as high cholesterol levels.

Since the measurement around your waistline reflects your level of abdominal fat, a waist measurement can provide a good clue to whether you have too much upper body fat. You may have too much abdominal fat if your waist measurement exceeds: • 40 inches for men • 35 inches for women

Fat around the heart may increase heart attack risk

A recent study from Wake Forest University indicates that having excess fat around the heart may also be a health risk. Even a thin person can have fat around the heart. Pericardial fat, or stores of fat around the heart, is known to cause higher secretion of inflammatory substances, which may accelerate the development of heart disease.

Weight control tips

• Eat more high-fiber foods, including fruits and grains.
• Use non-fat or low-fat dairy products.
• Eat only lean meats, fish, skinless poultry and low-fat vegetable proteins such as tofu.
• Eat a variety of fresh fruits and vegetables.
• Keep serving sizes moderate and avoid second helpings.
• Get regular physical activity. Even a brisk walk is great exercise.
• Limit sugary desserts and soft drinks.
• Limit alcohol consumption.
• Celebrate your successes with non-food treats, such as a weekend getaway, a massage or a new look or hairstyle.

Since February is Heart Health Month, there’s never been a better time to get your weight and your health under control.

Source: TriVita VitaJournal February 2009 pg 12.

Change Your Ways, Change Your Weight

Is losing weight on your list of New Year’s resolutions? This year, try a different approach. Forget the fad diets and expensive exercise machines of yesteryear. Instead, focus on changing your habits and behaviors – this will help you reach and maintain your weight loss goals. Set achievable goals The National Heart, Lung and Blood Institute recommends setting two to three goals at a time and making them:

• Specific
• Realistic
• Forgiving

 

Make your weight loss goals specific and measureable. For instance, setting a goal of losing one to two pounds per week is not only specific, it is realistic – and healthy. But, you’ll need to break it down even more. How will you lose the weight? Will you exercise five times a week? Cut 500 calories from your diet?

Write down your goals and be specific, realistic – and forgiving. We’re all human and fall short of our own expectations. If you don’t reach your goal one week, don’t give up!

Reward yourself
As you reach daily, weekly and monthly goals, reward yourself. This doesn’t mean you should indulge in your favorite dessert. Reward yourself with a massage, a new haircut or even a new outfit – in a smaller size, of course.

Monitor your progress
Keeping track of your progress is a good way to stay on track and gain encouragement. You can monitor what you eat, how much you eat, how often you exercise and how much weight you’ve lost. If you’re having trouble reaching your goals, your records will help you determine what may be jeopardizing your weight loss, such as eating too many snacks.

Review your eating habits
Food is associated with so many aspects of our lives. We watch a movie, we munch on buttery popcorn. We meet a friend for coffee, we get a baked treat to go with it. Pay careful attention to your eating habits so you’ll be able to identify what changes you need to make.

Get full, not stuffed
It takes your brain 15 minutes or more to recognize that you are full. So changing the way you eat can dramatically affect how much you eat.

• Eat slowly; put your fork down between bites and swallow before picking it up again
• Eat plenty of high water-content fruits and vegetables; they will make you feel fuller
• Drink lots of water each day; it will help you feel full, and offers a wealth of other health benefits

Get started today. Change your ways, change your weight – change your life!Learn more…
Exercise is a critical component of weight loss. Plus, it’s great for your overall health. Find out how much you need and the best way to get started.

Healthy eating is one of the best ways to help you reach your weight loss goals. Our nutrition expert shares how you can eat healthfully; not just decreasing calories, but eating correctly.

Source: TriVita VitaJournal January 2009 pg 9.

TriVita Article: Don’t Be Slowed Down by Weight Loss Speed Bumps

by Brazos Minshew, TriVita Chief Science Officer

This is the perfect time of year for an encouraging article on keeping your weight loss goals. Why? Because nearly half of all people in North America make New Year’s resolutions – and the most common resolution is to lose weight.

Within a few weeks the number of people sticking to their resolve declines dramatically. Given the importance of improving our behavior, an encouraging word from an ally may be just the thing we all need to keep our resolve!

Mechanics of weight loss
Let’s review the best advice for weight loss that we have gathered from expert sources over the last several years.

How

• Reduce your caloric intake to match your basal metabolic rate (BMR). BMR represents the number of calories your body needs at rest; in other words, your body burns these calories through basic functions. So, BMR represents the ideal number of calories you should eat in a day.

• Increase your activity to burn one to two pounds of fat per week.

When

• Never eat within two hours of bedtime.
• Morning exercise is a bit better than evening exercise.
• Never consume more than 400 calories in an hour.

What

• Eat according to an organized plan. For example, the South Beach, Ornish and Mediterranean diets all provide customized dieting tools.
• Do both aerobic and resistance exercises most days of the week.

Why

• Your sense of purpose will help drive your success.

Speed bumps
Somewhere along the way you are going to experience discouragement, disappointment or despondency. It may be when:

• You hit a weight loss plateau.
• You see others doing what you used to do and the old habits pull at your heart.
• Your inner voices – I call them my “council of critics” – start to tell you lies about failure and success.

What do you do when you hit a speed bump?

The answer to this question does not lie in the “how, when, what” of weight loss. The answer lies in the “why.” Your personal “why” gives you energy. It inspires you, motivates you, and drives you to complete your goal.

Remember to let your desire fuel your action; let your actions harmonize with your sense of purpose. Simply be resolved to live a life of purpose and you will have the energy to get beyond the speed bumps.

Common setbacks
Unsupportive family: Losing weight with an uncooperative family is very difficult. In fact, diet failure is far more common among people with kids at home than among empty-nesters. A great solution is to turn those sources of distraction into cheerleaders. Recruit your family into your support group. Ask them for help and you may be surprised how helpful a supportive family can be.

Parties and gatherings: Parties and family gatherings are another trigger for setbacks. Food and a festive environment are catalysts for overeating and skipping exercise. Careful planning in advance can really help with food selection and an exercise schedule. And if you do overindulge, remember the “calories in, calories out” rule and increase your exercise for a week or two to burn off the extra calories.

Emotional speed bumps: Depression, discouragement and despondency are also common triggers for diet failure. Remembering TriVita’s 10 Essentials for Health and Wellness can be a good antidote. For instance, Essential #6 teaches us that we need to give and receive love for excellent health. Love moves us to commit ourselves to a life of purpose. Purpose is the reason for action. Therefore, love can help us avoid fear, shame and doubt.

Conclusion
When we commit ourselves to such noble pursuits, do they not deserve our very best attention? We need to define our purpose as the foundation for success. Purpose is an important motivation to help us reshape our thinking. Purpose is the antidote to self-sabotage.

Ponder each of TriVita’s 10 life-changing essentials for healthy living. You will soon see that each of these gems reflect the light you need to see beliefs that no longer serve your best interests. You can confront self-sabotage and slay the dragons that keep you from reaching your goals. Also, learning and living the 10 Essentials provides you with powerful tools to reshape your attitudes into the very ones that can help you to reach your goals, live the life you want and fulfill your purpose.

Source: TriVita Weekly Wellness Report Jan 10, 2009