Fighting Fat

Its easy to gain weight in America. Food is everywhere and it can seem to taste too good to give up. At the same time, fitness centers are expanding, new weight loss programs and 'fat shredding' pills keep coming, and someone's always available to give us 'advice' about losing weight.

I'm going to step out on a limb first and say that diet & exercise, as essential as they are, are NOT the absolute answer to weight loss. I'll save that subject for another time or write a comment with your take on it (keep it positive).

Given that most of us like food and find making major improvements NOW very hard to do, here are three strategies found to be easy and very effective. Understand they are only small strategies to assist.

1. Get your RDA of calcium each day.

1000mg is recommended for most Americans. Calcium rich diets contribute to fat loss in the mid-section, turn more calories to heat than body fat, helps minimize fat gain. If milk is not your friend try other sources.

2. Eat a balanced breakfast.

Breakfast skippers tend to have more body fat than breakfast eaters and it can curb your appetite towards the end of the day.

3. Eat more fiber rich foods.

Vegetables, fruits, beans, bran cereal, and whole grain cereals. 6 - 10 servings per day with a good variety. You know the drill so live like you know if you REALLY want to lose fat.

Final Note: These strategies could be worth 10 - 12 lbs at the end of the year without making dramatic changes in your life. Manage your food and you will manage your weight. Stop waiting for 'next week' and start today.

As always comments are welcome.

'til next time...

Brett D Raheem CPT

(this article is adapted from: ACSM Fit Society Page, A Quarterly Publication of the American College of Sports Medicine, Summer '04)

A Powerful Enemy

Dear Friends,

I have to warn you. Posing as your friend, this enemy makes you feel you're succeeding and on your way. Maybe you are, however, that just might not be the case.

It also disappoints after all the hard work you've done when it says you've gotten nowhere. Why should you be disappointed with consistantly doing something good for yourself?

Finally, no matter how much you trust it, no matter how well you treat it, it will never tell you how much you've REALLY succeeded.

The enemy is the scale. That's right, I said it & you may not agree...I anticipate that. The classic question will often arise,''I have been exercising & dieting for a month, why haven't I lost more weight?''

Disappointment and confusion as a direct result of listening to this enemy to your success. The scale has its place...the doctor's office. I don't say weight shouldn't be measured, just not by you.

Your friends are three: your fingers, thumbs and a tape measure. How many of you remember 'can you pinch an inch?' If you can pinch an inch of fat around your waist you've got too much of that jiggly stuff and need to get rid of it.

Use the tape to measure your progress. These are simple ways to measure the stuff you actually want to get rid of...something a scale can not do.

'Til next post.

Brett Raheem

It's been a while

OK, some of us myself included, fall off the wagon of fitness. Whatever the reason, always, always, always...get back on.

Remember the race is not to the swift, but to the one who endures to the end. At least that's what they say. What if the swift endures to the end? Hmmm...

Make up your mind to get back to it if you've had more time away than you needed for your goal. Recommit to yourself and be about the work of your goals.

More next time...