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Health – Weight Loss Myths and Realities
Weight loss is at least a $100 billion industry with double-digit growth rates. That’s why EVERYONE wants to get a piece of it – doctors, pharmaceutical companies, nutritionists, authors, supplement manufacturers, food companies, gyms, exercise equipment, shoes – all aspects of lifestyle can play a role in this market and their communication. Where do you go and who do you listen to? How do you maintain the style and body shape you feel is right for you?
If you are a person who is concerned about your current body shape, this will be an extremely useful essay – if you are not currently concerned about your body shape, help others make smart personal decisions and do some planning for yourself.
This article will focus on 3 areas – the size and scope of the problem or the fact that you are not alone; why you gain weight and the three most common myths about weight loss.
You are not alone
North America has a problem, and the world in general has a growing problem – weight management. Baby boomers (post-WWII) and later generations are at a unique confluence—a highly mobile, industrialized society with extremely lost-cost, highly processed but nutritionally deficient foods served in large quantities with an emphasis on speed of preparation.
This led to the following conditions throughout the country
- 65% of the population is overweight.
- 33% of children are obese or at risk
What is so amazing is that this is the tip of the iceberg; in the last two generations, diseases/diseases related to weight management have exploded in all age groups.
- Type 2 diabetes
- Acid Reflux
- Blood pressure
- Erectile dysfunction
At the heart of the nation’s current health care crisis, these conditions are lifestyle issues, and all are moderately to extremely controllable by the individual. Example: 70% of all deaths in the US are caused by heart disease, cancer or stroke, and 50% of those deaths are diet-related.
Why are you gaining weight?
Let’s demystify weight management. In general, it’s quite simple, but specifically, everyone has to adapt the program to their needs. That’s not a cop out – it’s just to say that everyone’s body chemistry is a little different and the individual needs to take the general principles and translate them into a personalized program.
It’s true what some companies say – “diets don’t work” BUT they won’t tell you why. First, because you can’t stick to them (eg: the grapefruit diet) – so the roller coaster; second, most programs don’t come with support – people lose, maintain or gain weight best if they have a support system, usually a coach to talk to – not friends or your partner/spouse. Third, the person really doesn’t mean it. Real, sustainable results take time – calls are cheap. An ounce of commitment is worth a pound of promise – keep it!
Now you’re eating healthy and can’t lose weight – look at what you’re eating (be honest). An example of low-fat yogurt. While “low” is relative anything that says low fat means high sugar and vice versa or take salads, have you ever seen someone who had a salad and then put a ton of dressing on it or someone who got a hamburger and fries. and then he has diet coke to “cut” the calories – the list goes on. This is what a good eating plan looks like:
What the body needs… American Diet… Nutritional Diet
- Sugar… High… Low
- Fat… Tall… Short
- Salt… High… Low
- Calories… High… Low
- Protein… Low… High
- Fiber… Low… High
Here’s the math behind why we all gain weight. Under the American diet an average number of calories consumed per day = 4,000. The average number of calories needed to maintain the body = 2000. Net waist growth per day = 2000 calories. GENTLEMEN!
This does not take into account the effect of the lower nutritional value of those calories you receive from processed foods. Example: the pasteurization process that milk goes through kills all good and bad bacteria. By killing the good bacteria, it destroys most of the nutritional value and flavor of the milk. A slightly lower temperature would kill the bad and leave the good, but it’s a bit more expensive, so milk processing companies don’t use it. You can’t tell me that an out-of-season greenhouse tomato tastes like anything straight off the vine. “Organic” or otherwise doesn’t matter. It’s about processing.
Myths about weight loss
We all have our own stories when it comes to weight loss – let’s bust the BIG myths:
- It’s all about calories – NO. Unhealthy weight loss is all about calories. HEALTHY weight loss is about nutrition. You need fewer calories relative to how much activity you have BUT it has to be balanced or you will be starving and cheating all the time. Also, don’t fall for those commercials about eating packaged food and getting ripped abs – it’s not going to happen.
- It’s all about exercise – NO. Exercise is a supplement that does not replace fewer calories. Exercise is for toning and shaping muscles and it it needs a lot of exercise to burn calories. Don’t fall for the equipment ads that tell you 20 minutes a day of routine exercise will build muscle – it takes a lot of exercise with the right diet, usually much higher in lean protein.
- I can’t lose weight Myth – YES YOU CAN. EVERYONE can lose weight Here are reasons people don’t have long term success – cheating, lack of water/detox and too many of the wrong kind of calories
Now you know the extent of the problem and you are not the only one struggling with the bulge. You also know why you gain weight and the big myths that companies, friends, doctors and nutritionists like to tell us. Here’s a framework you can use with the right support coach to make great decisions that fit your lifestyle.
- Healthy/can maintain weight loss = proper nutrition
- Faster loss = exercise
- Tone and shape = more practice
Proper nutrition – your choice – your results
Refined / simple carbohydrates: Sugars, white bread, rice and pasta, fruit juice and white potatoes. High hunger control But it only takes 10 minutes – this is what causes constant cravings.
Complex carbohydrates: Fruits, vegetables. and whole grains (whole oatmeal, brown rice, whole grain pasta, and bread). Creates a low hunger control that lasts 30-60 minutes.
Lean proteins: Chicken, fish, lean beef, egg whites, and soy products. Moderate hunger control lasting 2-3 hours
Complex Carbs + Lean Protein: Meal Replacement Shakes, Balanced Meals, and Balanced Snacks. High hunger control that lasts 3+ hours. THIS IS THE BEST.
Find out what works for you. REMEMBER you don’t have to settle, you are great just the way you are and take personal responsibility for whatever decisions you choose to make.
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