STOP DIETING. There are 2,000 of them! On again, off again -- go on, then off; up, then down. Foster poor eating habits, particularly if you've gained! What do you do after a 30-day diet? (pig out!) START a new lifestyle with sound nutrition 3 times a day.STOP WEIGHING YOURSELF! COMPULSIVE WEIGHING IS A SICKNESS. Scales are inaccurate; they lock you into the charts. Charts try to mold you into a "universal" shape. Scales cause depression and foster failure. START measuring body fat. Pinch yourself. Use skin-fold calipers. STOP STARVING YOURSELF AND SKIMPING ON MEALS. Your metabolism slows down when you don't get enough food. START eating quality foods packed with nutrient density. STOP EATING THE 4 F'S -- fake, frivolous, fabricated foods. Shop the perimeter of the grocery store. All four food groups can be purchased around the perimeter. START eating from the Modified Four Food Groups. Stress nutrient density (low fat, low sugar) in food selection. STOP READING (BELIEVING) ADVERTISEMENTS. (no cholesterol, low sodium, no saturated fats -- that could be hard candy -- with no nutrition!) START reading food labels and ingredients. Have you ever noticed that the most wholesome foods -- like fruits, vegetables, low-fat meats and milk -- need no labels and don't have a complicated list of ingredients? STOP DOING STRENUOUS EXERCISING! It could be hurting you more than helping you. Strain causes pain. Use your brain. Listen to your body complain. Don't over-train. START a long-term moderate activity program. Do LSD -- long steady duration - type activities. Walk for 30+ minutes once or twice a day. STOP PUTTING YOURSELF DOWN. Until now, you've done the best you can! Negativity will ruin attempts at self-improvement. START affirming your self-worth. STOP WAITING FOR WILLPOWER. It's a myth. START using skill power -- because you can be in control. DO it. Just get started. The desire will follow. STOP WISHING THINGS WOULD BE EASIER. START some hard work toward your goal. You can do tough things. STOP WAITING FOR MOTIVATION. START realizing the truth. "MOTIVATION FOLLOWS SUCCESS." STOP EATING ONLY WHAT YOU'RE IN THE MOOD FOR.
START eating what your body needs -- QUALITY NUTRIENTS. STOP BELIEVING THAT EVERYTHING YOU EAT MUST TASTE GOOD. STOP being led around by your taste buds! "If a food tastes good, be suspicious -- of fats, sugar, salt and/ or alcohol."
START believing that your body cells need nutrient density, and remember that your body cells can't taste what you feed them. STOP GULPING YOUR FOOD. It tales 20 minutes for the brain to get the message you've had enough to eat. START eating more slowly. Chew each bite deliberately. STOP DRINKING ALL THOSE CHEMICALS AND CALORIES.
START drinking more water. Drink half a gallon of H20 daily. STOP RELAXING/SITTING/ RECLINING/ RESTING AFTER MEALS. "A body at rest - (your body at rest) - tends to stay at rest.
START MOVING. WALK. When you feel sleepy after a meal you need more oxygen to the head. Walking will invigorate you without interfering with digestion. STOP SKIPPING/SKIMPING ON BREAKFAST.
START the day with a nutrient-dense break-the-fast. STOP THE NEGATIVITY AS SOON AS IT STARTS. "I can'ts" (and "I'll try") have already defeated you. START positive imagery, visualization, rehearsing "I am!" statements put you in control. STOP DOING 10 TO 16 OUNCES OF MEAT (FLESH) A DAY.
START limiting your flesh intake to two pounds per WEEK. Use meat as a flavoring agent or condiment
rather than the main course. STOP THE REGULAR CONSUMPTION OF DESSERTS and/or FATTY FOODS.
START limiting these foods to once a week or special
Fat Control, Inc.
YOUR WEIGHT MAY BE GREAT,
Far too much emphasis is put on "ideal weight" in our society. At various times during the day a person's weight can fluctuate more than four pounds because of fluid adjustments and solid waste products. These "weight" fluctuations are normal. On the other hand, body fat levels do not significantly change during a 24-hour period -- even though the same person may experience a four-pound weight change that day.
Body weight is made up of water (60% to 70%), bone/minerals, muscle (mostly water), and fat (which has very little water). On a typical bathroom scale, it's all weighed together and the verdict is given in total pounds. The scale does not differentiate bone from muscle or water from fat. It is ludicrous to use scale weight as the only criteria for assessment.
Body composition assessment is a far more rational approach for evaluating and differentiating the sources of your weight. Several techniques are available for assessing body fat. Each process has its own limitations, but any of the procedures are better than using just the scale.
Underwater weighing. Fat floats. Bone and muscle sink. Exercise physiologists have conducted extensive research to refine hydrostatic weighing. By submerging the client in a specially designed weighing tank -- researchers are able to contrast your on-land weight with your underwater weight. By "dunking" you several times and using a complicated formula, researchers are able to assess your percentage of body fat (i.e., the remainder of your weight is referred to as "lean mass" tissue). The following standards have been identified for rating body fat percentages.
Body Fat Facts
1. Men and women have different fat levels (by 4 to 5%) because of the effects of the sex hormones. Both men and women have the capacity to float when the percentage of body fat exceeds 15%. The higher your body fat, the easier it is to float. (More than 90% of the nation are floaters.) Persons under 14% body fat are sinkers -- unless they are in extremely dense water such as the Great Salt Lake. Well-trained athletes are usually sinkers.
2. When women are less than 10% body fat, hormone production slows down and consequently the menstrual process becomes erratic or stops.
3. You cannot tell a person's fat percentage by appearance. Body fat needs to be measured. Looks are deceiving. It's even possible to be "normal weight" and look good, but be overfat. Very inactive people usually fall into this category. On the other hand, physically fit individuals can be overweight (by typical "chart" standards) and actually be underfat (lean). A pound of muscle "weighs" the same as a pound of fat, but the muscle is much denser and takes up 50% less space.
Body Fat Stats:
These statistics are for persons between the ages of 15 and 29. Add two percent in each category for each decade past the 20's.
With electrodes attached to the client, a specialized machine measures the resistance to the flow of low current through the body. (Basically, it's an assessment of water content.) If the person is dehydrated (or over-hydrated), the results could be inaccurate. A printout is generated, giving the percentage of body fat. The machine costs over $5000.
This (nearly $2000) machine measures body fat on the biceps muscle and gives a printout of your percentage of total body fat. There may be ' limitations of the one-site test for those who carry most of their fat on their lower half. A home model is available for under $300.
Half of the body fat lies just under the skin. The remainder is found between muscle fibers, as padding around organs and floating in the circulatory system. By "pinching" the skin and gently pulling it away from the underlying muscle, a skinfold measurement can be taken with an instrument called a skinfold caliper. Measurements from at least three different parts of the body are taken and interpreted through charts based on years of data' collection and research. With several different site measurements an accurate body fat percentage can be given. Skinfold calipers are available for less than $10 for reliable plastic versions, or over hundreds of dollars for electronic versions. The major limitation of the caliper method is to take consistent measurements. For most individuals skinfold measurements are the easiest, least expensive and least invasive method for measuring body fat.
From a health and wellness perspective, weighing ten or twelve pounds above what the charts suggest you "should" weigh poses little additional health risk. Monitoring body fat levels with skinfold calipers is a more rational way to keep tabs on your weight management program. As you make improvements in your eating and activity programs, you will begin to notice a gradual reduction in total body fat. This will give you the confidence that the program you are following is producing the desired fat reduction rather than just a "water weight" reduction.
Copyright 1990, Jack D. Osman PhD