Weight Loss - Maximizing Fat Loss

Weight Gain - It isn't easy for everyone

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Weight Loss - Maximizing Fat Loss

The process of burning body fat is a complex one. Unfortunately, it's not a simple matter of taking a fat-burning pill or even simply eating less fat. It's influenced by genetic factors that aren't in your control, emotional factors and a whole gamut of diet and lifestyle factors from your past and present. It's likely that the next big area of weight loss research to boom will be that of the whole mind-body and hormonal aspect which is still relatively poorly understood in Western medicine. To begin losing fat requires a conscientious desire and effort to make adjustments in the areas described below. But first you need to look at why you even want to lose fat and whether you need to. Also, realize that some body fat is critically important for good health, hormone production and in the protection of your bones.

It's interesting to know that men and women store fat differently. Men typically carry excess body fat above the waistline in an apple or barrel-type pattern. These fat cells are large and not packed in tightly. Women are more likely to carry unwanted weight below the belt in a pear-shaped pattern. This difference is simply genetic. Women store excess weight in this area to promote and support a healthy pregnancy and breast-feeding afterward, although the body stores fat below the belt for women long after the childbearing years.These fat cells tend to be more in number, smaller in size and packed in tighter than those stored above the belt in men. This is partly why if a man and woman both start an exercise program to reduce body fat, the man will generally lose weight faster.

Whether your doctor has suggested you lose weight for improved health or it's a goal you've set for yourself, you may be overwhelmed by the wide variety of weight loss approaches. Some programs suggest that simply by eliminating all carbohydrates you can lose up to 10 pounds a week. Other programs suggest all you have to do is drink a shake for breakfast, a shake for lunch and eat a balanced dinner and you'll achieve your goal. Carrying unwanted weight can be frustrating enough without feeling overwhelmed by the many diet programs there are to choose from.

To help you start turning knowledge of how to lose weight into a true behaviour change, you need to first explore why you even want to lose weight. The reasons you choose to make adjustments to your eating and exercise habits will be the key factors in keeping you motivated. If you are motivated by the fact that, you want to as fit and healthy as possible, it will be easier to sustain good habits.

There is no magical way to achieve a healthy weight. Although it's tempting to pursue a quick weight-loss program, it's what you do from now on, for the rest of your life, will determine your ability to stay in a healthy weight range. Set realistic goals for yourself. A healthy weight for you isn't necessarily the number that comes off a height/weight chart. Your healthy weight is what you weigh when you are truly taking measures to care for your body through smart eating and regular exercise. Interestingly, active people, regardless of size, are considered healthier than thinner people who are inactive.

If you're aiming to be healthy, try to make good choices at least 80 percent of the time. Choose meals with a large portion of vegetables or fruit, protein portions the size of the palm of your hand and a reasonable fat level. De-emphasize starch in your meals by treating it as the side dish or accompaniment to the meal, rather than the largest portion. Don't allow more than three hours to pass during the day without eating. Plan to include small snacks like a piece of fruit, vegetables, a handful of nuts, yogurt or an energy bar throughout the day to keep your system burning fat and calories. Drink water with all meals and snacks.

Once you're fuelling your body better, you'll likely feel more energized and interested in being active. Exercising at least three to four times a week for thirty minutes at a level intense enough to make you sweat or at least feel warm will assist in weight loss. Additionally, experts suggest adding some weight lifting or strength training to promote muscle toning. Muscle tissue burns calories more efficiently than fat tissue.

Weight management is a lifelong process. People who learn to eat smart and make exercise a priority achieve and maintain their goals permanently.

Cellulite is simply body fat. It's often described as a dimpled, cottage-cheese- or oatmeal-looking fat. It can appear anywhere on the body, but is most often at the hips, buttocks and thighs. It's dimpled-looking because the strands of collagen that attach skin to the underlying structures sag with age. Skin also becomes less elastic and flexible with age. Seventy-five percent of all women have cellulite. It's largely genetically determined. If everyone in your family has cellulite, chances are no matter how well you eat and how much you exercise, you will likely have it too.

Sample 3-Day Weight Loss Menu
Remember to drink at least 4 to 8 ounces of water with all meals and snacks. Use this as a guideline only for the types and amounts of foods to consume in meals and snacks. For more information on weight loss, Ask our Nutritionists.

Day 1
Breakfast: 1 tofu fruit shake made of 1/3 cup soft tofu, 1 frozen banana and 1 cup orange juice
Snack: 4 whole grain crackers with cheese
Lunch: Egg salad on rye bread, carrot sticks, 4 ounces cranberry cocktail
Snack: ¾ cup yogurt
Dinner: 1 cup lentil-vegetable casserole or stirfry with 1 cup brown rice

Day 2
Breakfast: 2 pieces whole wheat toast, 1 tbsp peanut butter, ¾ cup yogurt, 4 ounces grapefruit juice
Snack: ½ cup berries
Lunch: 1 cup minestrone (with beans) soup, 1 cup milk, whole wheat roll or crackers, ½ cup pineapple
Snack: 2 small apricots, handful of nuts
Dinner: 3-4 ounces chicken, baked squash, spinach and red onion salad, 1 piece whole grain bread

Day 3
Breakfast: Fruit salad topped with yogurt and nuts
Snack: ½ an energy bar
Lunch: Large tossed salad topped with beans, chopped meat or ½ cup beans, 1 whole grain roll
Snack: Fruit smoothie
Dinner: 3-4 ounce fish fillet, ½ cup rice, lots of steamed vegetables

weight gain - it isn't easy for everyone

While most active people are striving to maintain their weight or struggle to lose a few pounds, others try just as hard, to add weight. Football players, hockey players, body builders, sprinters and young men want to gain muscle weight and many elderly people, who struggle with a reduced appetite, try to prevent muscle loss.

When working towards weight gain, it is important to understand the difference between fat gain and muscle gain. Fat gain is easier to achieve than muscle gain, but in most situations is not as desirable. The body does need a certain percentage of fat to protect and cushion vital organs, to maintain healthy hair and skin, to insulate against cold and heat, to regulate cholesterol and hormone levels, and to supply muscles with energy. While being underweight may not be esthetically desirable, especially for young men, it may also lead to more serious issues such as weakening the immune system, reducing energy, affecting the heart and blood pressure, and possibly problems with bone health, particularly in the elderly.

Muscle is made of protein, however, eating more protein will not necessarily result in muscle growth. Your body can only use a certain amount of protein each day. Consuming 1-2 grams of protein per kg body weight per day is sufficient protein for muscle growth and tissue repair. Any more protein than this will simply be used as fuel by the body or converted into fat for storage. Eating sufficient carbohydrates to fuel your body for the day is essential in order to preserve the muscle you have. Muscle growth occurs with muscle building activities such as weight lifting and adequate fueling.

The timing of your meals also affects body composition. If large amounts of food are consumed at the end of the day, the fuel will most likely be deposited as fat, whereas, fueling throughout the day will provide the body with sufficient energy to do its daily activities without drawing on our muscles for energy.

What can you do?
Set realistic weight gain goals: 2-5 kg (5-12.5 lbs) in a year is realistic. Weight gain should be gradual, at a rate of about 0.5 kg or 1.25 lbs per month. Moderate exercise will help to increase your appetite. If possible, minimize high intensity exercises such as running, as these will burn fat and calories faster. Try walking, swimming or yoga. Building muscle is important to ensure that weight is not gained purely as fat. Try lifting light weights or doing Pilates. Talk to a personal trainer at your local gym for tips on technique and how to avoid injuries. Rest and recovery is necessary to allow your body to respond to muscle development and weight gain. Alternate your activities, such as weight training for two days, rest one day, and alternate days between swimming and walking. Eat calorie - and nutrient-dense foods. Don't fill up on salads, water or low-calorie beverages before a meal. Make what you eat really count. Avoid grazing in between meals, as this helps boost the metabolism, something you want to avoid. Instead, increase portion sizes at meal times. Try eating 4 larger meals instead of 6 small meals. For those with a poor appetite it may be easier to have smaller amounts of food more frequently. Try to space meals by at least 4 hours. Take a 50-milligram vitamin B complex supplement to stimulate your hunger and aid digestion. Or, eat vitamin B-rich whole grains such as millet, brown rice and spelt.

What should you eat?
High calorie, nutritious foods: granola type cereals, dried fruit and nuts, non-hydrogenated peanut butter, fruit and yogurt shakes, thickly sliced bread, avocado, sockeye salmon, eggs and even commercial products such as Boost® and Ensure Plus®. Enhance the calories of any meal nutritiously by sprinkling nuts, seeds or cheese on top, or add skim milk powder (50ml) to your glass of whole milk.

Emphasize carbohydrates: starchy vegetables such as potatoes, corn, peas, lima beans and sweet potatoes, and grain products such as breads and cereals.

Include all four food groups in each meal: (e.g. fruits and vegetables, dairy products, meat and meat alternatives, grains and cereals). For example - a hearty cereal with milk, nuts and fruit; a shake made with Carnation Instant Breakfast®, fruit and milk; baked beans, bread, vegetables and milk; a meat and/or bean taco with cheese, rice and vegetables; meat, potatoes, vegetables and a glass of milk.

Drink caloric beverages such as juices and milk instead of diet pop, coffee and tea.

Avoid caffeine and sugary foods: these foods can actually suppress your appetite. These include coffee, tea (even some herbal teas), chocolate and soft drinks.

Weight gain, just like weight loss, can be a very slow process. It may be slightly more difficult if you have a family history of being lean. However, by making healthy food choices, as well as building muscle mass, it's an attainable goal.

Sample 3-Day Weight GAIN Menu
Use this as a guideline only for the types of foods to consume in meals and snacks. Although larger portions are ideal, let your appetite guide how much you are able to eat. Avoid limiting yourself to the foods listed here. Eating a variety of different foods is important for good health. For more information on weight gain, Ask our Nutritionists.

Day 1
Breakfast:  2 thick slices of whole grain toast with peanut butter, 1 large banana, large glass of milk
Snack: energy bar, 1 cup or more of grapes, berries or cherries, handful of nuts
Lunch: egg-salad and avocado sandwich on whole grain bread, raw vegetables and dip, glass of Ensure or Boost
Snack: large scone or muffin with butter and jam
Dinner:  5-6 ounces fish or firm tofu, roasted sweet and regular potatoes, steamed broccoli and cauliflower topped with melted cheese, apple crisp or canned fruit for dessert 
Snack: 1 cup yogurt with fruit and nuts (or granola) added

Day 2
Breakfast:  granola cereal with dried fruit, nuts, yogurt, and a large orange juice
Snack: crackers, cheese and an apple
Lunch: 4-6 ounces fresh or canned salmon with 1 cup chickpeas, chopped raw vegetables and feta cheese with olive oil and vinegar dressing
Snack: meat and cheese sandwich on whole grain bread (try deli meats like turkey, ham or roast beef)
Dinner:  whole wheat pasta with chicken or a tomato-meat sauce and added vegetables sprinkled, generously with Parmesan cheese, large mixed green salad, ice cream for dessert
Snack: ½-1 cup almonds and a banana (or fruit of choice)

Day 3
Breakfast:  smoothie made with Carnation Instant Breakfast, yogurt and frozen fruit accompanied with a bagel and jam
Snack: latte and a large muffin
Lunch: pizza topped with meat, vegetables and cheese, accompany with salad or vegetable of choice
Snack: 2 slices leftover pizza with a large glass of fruit juice
Dinner 4-6 ounces chicken vegetable stir fry with 1-2 cups brown rice, glass of milk, custard or pudding with fruit for dessert
Snack: 2 pieces of toast with peanut butter and jam, glass of milk

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