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Fitness Articles |
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on Long Flights Essential
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Deprivation
Doesn't Work! Each
time we go on another diet of deprivation, the weight becomes more
difficult to lose, and we become even more frustrated and discouraged.
Then we eat more and exercise less, causing ourselves more frustration,
discouragement, depression. Soon we are in a vicious cycle. We begin to
ask ourselves, "Why bother?" We begin to blame ourselves for
having no will power when what we really need is clear,
scientifically-based information that will help us develop a healthier
lifestyle we can live with for the rest of our lives. The
Weight Management component of the Global Health and Fitness (GHF) program
is not a diet that you'll quit because it's too difficult or because
you've reached a six-month weight-loss goal. GHF offers a healthier way of
eating and a happier way of living. We offer a realistic, sensible
approach to food and a more fun and more effective approach to exercise.
We teach you how to gradually adopt those new behaviors so that they
become part of an improved way of life, one without guilt, without rules,
and without deprivation. Small,
Gradual Changes: An Effective Alternative If
your weight management program is to be a success, everything you eat and
every exercise you do must be a pleasurable experience. If you're not
enjoying yourself, it is unlikely that you'll continue your program. It's
that simple. These
small, gradual changes are not painful or overwhelming but rather the core
of an exciting lifestyle that you will look forward to. GHF
offers easy-to-understand and easy-to-follow recommendations on shopping
for and cooking low-fat healthy foods. We'll also discuss simple ways of
reducing the fat in the foods you choose when you eat out. You'll learn
about the many nonfat and low-fat ingredients that can reduce the fat in
your favorite recipes without reducing taste. We'll explain why you should
reduce dietary fat and just how much fat your daily diet should include
for your optimum health. You'll also learn the roles that carbohydrates,
protein, fiber, and water play in an effective weight management program. In
addition, GHF will provide you with over 175 healthy recipes, low in fat
and high in nutritional value. We know, however, that foods must be more
than just healthy. They must also be delicious and visually appealing, or
you probably won't eat them. The foods must also be quick and easy to
prepare, or you probably won't make them. The GHF recipes are foods you'll
enjoy again and again. Many
cookbooks and diet programs reduce the fat in recipes by using artificial
sweeteners and fat substitutes; they may also rely on highly refined and
processed foods. Unfortunately, these practices compromise nutrition. On
the other hand, the GHF recommendations are easy-to-follow recipes for
delicious, well-balanced meals. They include techniques for reducing the
fat and increasing the
nutritional value of your own favorite foods. Cardiovascular
Exercise and Strength Training Are Crucial Reducing
Body Fat Reduces Disease Risk The
good news is that reducing body fat reduces the risk of disease. At the
University of Pittsburgh, researchers studied 159 people as they followed
a weight management program. The subjects were under age 45 and 30-70
pounds overweight. Those subjects who were able to shed just 10-15 percent
of their weight and keep it off during the 18-month study showed
significant improvement in HDL cholesterol and triglyceride levels,
waist-to-hip ratio, and blood pressure. In fact, according to the New
England Journal of Medicine, body fat reduction is a more powerful
modulator of cardiac structure than drug therapy. For
people with a family history of heart disease, an active lifestyle can
slow or stop the process for all but those with serious genetic disorders.
Studies by Dean Ornish, MD, have shown that a comprehensive intervention
program that includes regular physical activity, a low-fat diet and a
stress reduction program can even reverse the heart disease process. Evidence
also shows that an active lifestyle and its help in reducing body fat is
associated with a reduced risk for some types of cancers: prostate for
men, breast and uterine cancers for women. (Frisch, et al 1985) In
addition, regular physical activity and a low-fat diet are successful in
treating non-insulin dependent diabetes (NIDDM); for some patients, it has
reduced or eliminated the need for insulin substitutes. In general,
regularly active adults have 42 percent lower risk of developing NIDDM.
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