Over 30% of Americas are obese according to the American Centers for Disease Control. Not only that, more than 60% are overweight, or 20 pounds over their normal Body Mass Index (BMI) range.
In the past, BMI was the ubiquitous measurement for healthy and unhealthy weight, recently scientists have found striking flaws in the system. Muscle weighs more than fat, so someone who is more muscular may register as being “over weight” according to the BMI scale, when actually he or she is perfectly healthy. The new standard measurement for healthy weight is waist circumference. Though your actual weight still matters, where you carry that weight is what’s most important. Research has shown that the bigger your waist size, the greater your risk for cancer, diabetes, heart attack and dementia. The primary reason for this is that belly fat is metabolically active, meaning it releases substances that increase inflammation. A bigger waistline also indicates that one is storing fat around the heart and liver, which is another serious health risk.
1) What are the causes? In plain terms, people gain weight when they consume more calories than they burn through activity. Those excess calories then become stored as fat cells. Some people are genetically predisposed to have an unnaturally low rate of thermogenesis, the amount of calories burned during resting metabolism. For example, a person who is thin may exhibit a 40% increase in thermogenesis after eating as compared to a 10% increase for someone who is overweight. This happens primarily because muscle burns twice as many calories as fat.
Though exercise has a major influence on weight, diet is the primary key to weight loss. You’ll lose more weight and lose it faster if you stick to the high volume, low-calorie foods in the MyHealingKitchen.com diet, than by exercising for hours on end.
Stress also has a great deal to do with abdominal weight gain. Researchers have drawn a stark connection between cortisol, one of the body’s main stress hormones, and the accumulation of fat around the waist. People under a great deal of stress produce high levels of cortisol, which in turn, increases their ability to store fat.
Disability and immobility also contribute to weight gain. Due to physical limitation, such as arthritis or joint pain, many people cannot be as active as they’d like to be. Those managing these conditions must monitor their calorie consumption very carefully in order to avoid putting on those extra pounds.
2) Loosing weight may seem impossible, but you can reverse obesity. Many overweight Americans jump from fad diet to fad diet, hoping to find the answer to all of their problems. Yet, research has shown that about 95% of all diets fail to achieve lasting results. It’s much easier to lose weight in the short term than to keep that weight off for life.
Many quick-loss fad diets not only require calorie restriction, but also cut out certain foods like meat and fats (even the good ones). With a diet like that, you end up craving the foods you can’t have. The only weight loss strategies that truly work are those that follow a more active lifestyle and focus on eating healthily. Research shows that a diet like the one offered at MyHealingKitchen.com will help you make a permanent, lifestyle change versus the quick fixes you’ve seen on the market.
Another easy way to lose weight is to burn an extra 500 calories from your daily routine. Simple things—like walking a mile at a brisk pace or giving up that daily soda—can contribute significantly to daily calorie reduction. Losing weight requires you to create a calorie deficit, meaning you’ve got to add exercise and also cut back your daily caloric intake.
3) The number of calories you actually need per day reflects the amount of energy you use and the amount of lean muscle mass your body contains. To calculate this number, multiply your body weight by ten. This is the approximate amount of energy your body needs to maintain its functioning in a resting state. This number, however, only accounts for 70% of the total calories you need to fuel yourself. Someone who is active obviously needs more—but how much more depends on age, activity level, and body composition.
Our bodies are constantly burning calories—even when we’re napping! Those who decide to deprive themselves of the foods they need usually lose lean muscle and experience a drop in their Basal Metabolic Rate, (BMR). A lower BMR means the body is adapting to burning fewer calories at rest than it would usually, which will eventually stop your weight loss all together. The MyHealingKitchen.com diet protects against this decrease in BMR because the meal selection is vast and doesn’t seem like a diet at all. Burn more calories than you take in with more physical activity. As long as you maintain muscle, your body will keep burning calories and the weight will just fall off!
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