Weight Loss: Diet and Exercise Program

PROPER DIET AND EXERCISE IS THE ONLY ROAD GAINING MUSCLE AND/OR LOSING FAT - THERE ARE NO SHORT-CUTS (EXCEPT FOR DANGEROUS AND ILLEGAL DRUGS)! NO "MIRACLE" EXERCISE DEVICE OR SUPPLEMENT CAN BUILD MUSCLE OR BURN FAT, AS THE KEY TO TRANSFORMING A SKINNY, OVERWEIGHT, OR AVERAGE BODY IS PROPER DIET/EXERCISE TECHNIQUES.

That's the message, Women Fitness team carries to women all over the world. Our team comprising of fitness trainers, nutritionists, gynecologists and orthopedic surgeon aim to bring you a complete resource on how to achieve a healthy and permanent weight loss. The "Women Fitness Weight loss Center" program consists of diet, exercise, and behavioral modification. WF team of health & fitness experts successfully use the Weight loss program to help women lose weight and monitor their progress. One or more WF counselors will be at your service to answer your query's at an individual basis. However it important that you keep in mind that our staff does not offer medical counseling. Please feel free to ask for more details about our program.

The body is composed of fat and fat-free components, such as muscle, bone, and water. Each component plays a critical role in the health of the body. Fat Mass (FM) is the total amount of fat in the body. The ideal amount of fat for minimal disease risk is 23%-31% of total body weight in women.

Fat mass consists of the following types of fat:

Subcutaneous Fat, also called Subcutaneous Adipose Tissue (SAT), is located directly beneath the skin. Subcutaneous fat serves as insulation against outside cold.
Visceral Fat, also called Visceral Adipose Tissue (VAT), is located deeper within the body. Visceral fat serves as a cushion between organs. Omental and mesenteric fat (in the abdomen) are examples of visceral fat.

Fat-Free Mass (FFM), also called Lean Body Mass (LBM), is the total amount of nonfat (lean) parts of the body. It consists of approximately 73% water, 20% protein, 6% minerals, and 1% ash.

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Healthy weight is defined as a Body Mass Index (BMI) equal to or greater than 19 and less than 24.9 among all people aged 20 or over. To determine body mass index, divide weight in kilograms (2.2 lbs. = 1 kg) by height in meters squared (39.4 ins. = 1 m). Click here to check your BMI.

A woman possessing a BMI equal to or greater than 25 and less than 29.9, is considered overweight with an increased risk for cardiovascular disease and type II Diabetes.

Obesity is defined as a body mass index (BMI) equal to or greater than 30, which approximates 30 pounds of excess weight. This category can be further divided into three depending on the body mass index, Mild Obesity with a BMI of 30-34.9, Moderate Obesity--35-39.9(BMI) and finally Extreme Obesity with a BMI of >40.

Another common way of analyzing body weight is the use of Waist-to-Hip ratio, WHR is calculated as follows:
WHR = Waist Circumference ÷ Hip Circumference, a desirable WHR is <0.80 for women. A waist-to-hip ratio of 1.0 or higher is considered "at risk" or in the danger zone for undesirable health consequences, such as heart disease and other ailments connected with being overweight.

Measuring waist circumference is a common measure used to assess abdominal fat content. The presence of excess body fat in the abdomen, when out of proportion to total body fat, is considered an independent predictor of risk factors and ailments associated with obesity. Women are at risk who have a waist measurement greater than 35 inches (88 cm).

Other tools available for analyzing body weight are:

Bioelectrical Impedance Analysis (BIA), Bioelectrical Impedance Spectroscopy (BIS), Bone Dimensions, Circumference Measurements, Computed Tomography (CT), presence of Creatinine in blood and urine, Dual-energy X-ray Absorptiometry (DXA), Hydrodensitometry, Isotope Dilution, Magnetic Resonance Imaging (MRI), Measuring methylhistidine in the urine, Near Infrared (NIR) Interactance, Neutron Activation Analysis, Skinfold Calipers, Ultrasound, each having their share of advantages and limitations.

Excess weight places women at risk of developing serious health problems. A successful weight loss and healthy weight management depend on sensible goals and expectations. Most overweight women should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of two pounds per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required.

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What you weigh is the result of several factors:

How much and what kinds of food you eat?
Whether your lifestyle includes regular physical activity?
Whether you use food to respond to stress and other situations in your life?
Your physiologic and genetic make-up
Your age and health status.

A Successful weight loss and weight management program like the one offered by Women Fitness (WF) addresses all of these factors. And that's the reason to ignore products and programs that promise quick and easy results, or that promise permanent results without permanent changes in your lifestyle. Any ad that says you can lose weight without lowering the calories you take in and/or increasing your physical activity is selling fantasy and false hope. In fact, some people would call it fraud. Furthermore, the use of some products may not be safe.

At Women Fitness! we comply to the rules of healthy weight loss laid down by National Institute of Health (NIH) & help women achieve their desired weight loss goals by helping them in

Setting realistic, achievable weight loss goals. At Women Fitness we help women establish sensible goals for themselves and help them, to go about and achieve their desired goals. If you follow these goals chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health.

Improving food choices so that they can improve the nutritional quality of the diet as they take off unwanted pounds. Making better food choices will not only help you in taking off the extra pounds but also leave your body well nourished. Members receive weekly meal plan, however there are more than 100 healthy recipes along with detailed information about ingredients used, instructions and nutritive information which members can prepare at home. We also provide nutritional management guidelines for various diseases like- osteoporosis, diabetes, high blood pressure, heart disease, breast cancer etc.

Learning proper portion control according to personal requirements. At women Fitness, women are informed how to make use of portion control in order to prevent extra weight gain.

Learning emotion control to achieve portion control by staying focused. WF members receive "Monday Motivation" via-email, every Monday in their email box. Our words of inspiration and success quotes have helped a number of women stay focused towards all aspects of life.

Learning how to balance the food you eat with physical activity- WF team constantly provides information on how to strike a balance between diet and exercise through our "on-line books" based on the five components of complete health and fitness, namely, cardiovascular training, strength training, flexibility training, nutrition and weight management.

Using exercise as a significant tool in maintaining a healthy and permanent weight loss and along with becoming more fit. Members receive personalized cardio & strength training program depending on their goals, level of experience, age and limitations. In fact, our job begins once we receive members personal information provided by them- the team of health and fitness experts goes about in providing the best of advice keeping in mind the desired goals.

Developing a well rounded exercise program that will support your weight management goals permanently. The Weight Management component of the Women Fitness (WF) program is not a diet program that you’ll quit because it’s too difficult or because you’ve reached a six-month weight-loss goal. Women Fitness 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.

Keep your body and mind in harmony so that you can do what needs to be done so as to keep the extra pounds off. Our exhaustive resource of Articles and Top 10 tips work as true motivator, keeping the members focused toward following a healthy diet and exercise program.

Keeping a track of the present health status and progress by using WF Health & Fitness Tools selected to help members constantly measure their progress. Click here, to check out the list of health and fitness tools offered by Women Fitness.

Members can contact WF Team of Health and Fitness Experts for a quick and speedy reply within 24 hrs. We promise that while you work towards achieving and maintaining a healthy weight, we will keep you well informed with the latest developments in the field of healthy weight loss via articles and Top 10 tips.

We also promote a maintenance program to all our members free of cost.

We completely assure you our team of health and fitness experts will provide you complete assistance and motivation in achieving a healthy weight. Please do not forget to take prior permission of your doctor before joining a weight loss program.

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Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, to lose weight you need to take in fewer calories than you use. You can do this by becoming more physically active or by eating less. Following a weight-loss program that helps you to become more physically active and decrease the amount of calories that you eat is most likely to lead to successful weight loss. The weight-loss program should also help you keep the weight off by making changes in your physical activity and eating habits that you will be able to follow for the rest of your life.

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Principles of Healthy Weight Loss

Follow sensible and healthy guidelines for eating and physical activity for achieving and maintaining healthy weight.
Excess weight is caused by an interaction of genetic (inherited) and environmental (social and cultural) factors, which include metabolic (physical and chemical) and behavioral (psychological and emotional) components. Because of the complexity of weight loss, gain, and maintenance, women need to understand that a quick and effortless weight loss is worthless.
As sedentary lifestyle is a significant barrier to successfully maintaining weight loss and preventing further weight gain, it is important to add more activity in your daily routine.
Losing weight requires burning more calories than the body takes in, by either reducing caloric intake or increasing caloric expenditure, or preferably, both.
Remember, achieving and maintaining even a modest amount of weight loss can reduce the severity of illnesses associated with obesity.
Medical, pharmacological and surgical interventions may be options for women with more serious cases of overweight and obesity. These interventions, used in conjunction with a plan for healthy eating and physical activity, should be utilized in conformance with applicable treatment guidelines.

Maintaining Weight After Weight Loss

Once you have achieved a healthy body weight what lies ahead is effective weight management, which involves behavior modification which is a lifelong commitment and includes at least two components:

healthful eating in accordance with the Dietary Guidelines for Americans, emphasizing a reduction in total calories, a lowered fat consumption, and an increase in vegetables, fruits and whole grains, and
increased frequent and regular physical activity of at least moderate intensity.

The Risks Associated With the Fad Diets, Dieting and Other Weight Loss Products.

A diet designed to promote healthy weight loss promotes a weight loss of no more than two pounds — or one percent of total body weight/a week. Medical authorities recommend that losing weight at such a rate reduces risk of health problems that have been associated with more rapid weight loss (greater than three pounds per week). Some people may lose weight at a slightly higher rate. However, a rapid weight loss of more than two pounds a week is unhealthy and should be avoided.

Fad diets that ignore the principles of the Dietary Guidelines may result in short term weight loss, but may do so at the risk of your health. How you go about managing your weight has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule — and your goal.

Many women look for quick and easy solutions to their weight problems. They find it hard to believe in this age of scientific innovations and medical miracles that an effortless weight-loss method doesn't exist.

So they succumb to quick-fix claims like "Eat All You Want and Still Lose Weight!" or "Melt Fat Away While You Sleep!" And they invest their hopes (and their money) in all manner of pills, potions, gadgets, and programs that hold the promise of a slimmer, happier future. Some pills may help control the appetite, but they can have serious side effects. (Amphetamines, for instance, are highly addictive and can have an adverse impact on the heart and central nervous system.) Other pills too, are utterly worthless.

Any claims that you can lose weight effortlessly are false. The only proven way to lose weight is either to reduce the number of calories you eat or to increase the number of calories you burn off through exercise. Most experts recommend a combination of both.

There is no product available NOW OR IN THE FUTURE that substitutes for proper diet/exercise techniques. If you remember this, you've learned more than 95% of the people who are currently pursuing physical improvement. KNOWLEDGE IS KEY!

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