Have you ever heard that loosing inches is more important than loosing pounds? Why? Muscle weighs more than fat. Really it does! Most diets a person looses pounds of fat as well as muscle mass.
According to Dr. Chaney, you lose about 5 pounds of muscle for every 12 pounds of weight loss.
Lean muscle is important as it speeds up the metabolism naturally. One pound of muscle burns 50 calories a day so that 5 pounds you just lost means it cost you 250 calories a day.
If you continue to loose weight at that same rate, you will need to reduce your calories by about 250-500 calories per day. Yikes! Let's say that you lose 12 or 24 pounds (corresponding to 5-10 pounds of muscle or 250 to 500 calories per day) and go off of your diet because you got discouraged by the plateau.
When you regain your weight it comes back mostly as fat, not as muscle. You need to again reduce your calorie intake 250-500 calories a day. Are you following me? Then you regain more weight back then where you were at in the beginning. Now you understand the cause of the dreaded weight loss yo-yo!
Adding exercise can't do it all. What you eat is important as well. This is where leucine comes in. What is leucine? Leucine is an essential amino acid. Leucine has been used by bodybuilders for years to increase muscle mass when they are working out. It has just been in the last few years that evidence started to accumulate that leucine can also help preserve muscle mass when people are losing weight. This research was spearheaded by Dr. D.K. Layman and colleagues at the University of Illinois.
How can you get leucine in your diet without a prescription or chemicals? Cinch. Cinch is a weight management program. Click here and find out more about Cinch.
Look next week for more information on lean muscle mass. We can help you to achieve your New Year's Resolution.
Friday, January 29, 2010
Wednesday, January 13, 2010
Calories Rule Part 3
Don't forget the other part of the calorie equation.
That's right, exercise. While you burn some calories every time you exercise, the real value of exercise is that it increases lean muscle mass and lean muscle mass burns more calories than fat.
Again, if you consult the National Weight Control Registry, you will find that virtually everyone who has been successful at keeping the weight off exercises on an almost daily basis.
Don't start if you can't finish.
Once again, the National Weight Control Registry puts that in perfect perspective.
Almost everyone who was successful at keeping the weight off long term had stopped thinking of it as a diet. It was just a way of life.
It was how they ate. It was the exercise that they liked to do on a daily basis. It no longer required any conscious effort. It no longer required any will power.
This is perhaps the most important weight control principle of all.
When you make your resolutions this New Year, don't make a resolution to change your weight. Make a resolution to change your life!
A BIG thank you to Dr. Stephen Chaney who provided this information.
If you or anyone you know, is looking for a reliable source to personally help them with weight management, lifestyle changes, and feeling wonderful call me at 810-813-3308.
To your health.
Mary Beth
That's right, exercise. While you burn some calories every time you exercise, the real value of exercise is that it increases lean muscle mass and lean muscle mass burns more calories than fat.
Again, if you consult the National Weight Control Registry, you will find that virtually everyone who has been successful at keeping the weight off exercises on an almost daily basis.
Don't start if you can't finish.
Once again, the National Weight Control Registry puts that in perfect perspective.
Almost everyone who was successful at keeping the weight off long term had stopped thinking of it as a diet. It was just a way of life.
It was how they ate. It was the exercise that they liked to do on a daily basis. It no longer required any conscious effort. It no longer required any will power.
This is perhaps the most important weight control principle of all.
When you make your resolutions this New Year, don't make a resolution to change your weight. Make a resolution to change your life!
A BIG thank you to Dr. Stephen Chaney who provided this information.
If you or anyone you know, is looking for a reliable source to personally help them with weight management, lifestyle changes, and feeling wonderful call me at 810-813-3308.
To your health.
Mary Beth
Monday, January 4, 2010
Calories Rule continued
According to Dr. Stephen Chaney, "Your body type or blood type has absolutely nothing to do with which diet is going to work best for you."
Changes in your diet will be necessary. You will want to drop some foods from your diet and include some foods and drinks that are new to you. Think about what you are eating and make conscious choices about which foods are helping you fulfill your goals of losing weight and which are not.
The diet should be one that is healthy in the long run.
Particularly the popular high fat, low carbohydrate diets. It is clear that diets high in fat, particularly saturated and trans fats, are associated with increased risk of heart disease, diabetes, cancer and inflammatory diseases. Plus high fat diets just don't work well for long term weight control. Fat has more calories than carbohydrates.
If it is hard to believe what Dr. Chaney has reported, you may consult the National Weight Control Registry. This was established in 1994 and has tracked the weight loss strategies of over 5000 peple who have been successful at keeping their weight off long term.
While those people lost weight using every diet in the books, the vast majority of them that were successful at keeping their weight off long term, followed a low calorie, low-fat diet to maintain their weight loss.
Part three is next week and how you can achieve your goal weight and, more importanly, maintain that weight
Changes in your diet will be necessary. You will want to drop some foods from your diet and include some foods and drinks that are new to you. Think about what you are eating and make conscious choices about which foods are helping you fulfill your goals of losing weight and which are not.
The diet should be one that is healthy in the long run.
Particularly the popular high fat, low carbohydrate diets. It is clear that diets high in fat, particularly saturated and trans fats, are associated with increased risk of heart disease, diabetes, cancer and inflammatory diseases. Plus high fat diets just don't work well for long term weight control. Fat has more calories than carbohydrates.
If it is hard to believe what Dr. Chaney has reported, you may consult the National Weight Control Registry. This was established in 1994 and has tracked the weight loss strategies of over 5000 peple who have been successful at keeping their weight off long term.
While those people lost weight using every diet in the books, the vast majority of them that were successful at keeping their weight off long term, followed a low calorie, low-fat diet to maintain their weight loss.
Part three is next week and how you can achieve your goal weight and, more importanly, maintain that weight
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