What if the bathroom scale only showed you your body fat percentage and not your weight? A body composition change (less fat, more lean mass) is the key to permanent weight loss.
In a study led by Eric J. Jacobs, PhD, American Cancer Society strategic director, Pharmacoepidemiology, researchers examined the association between waist circumference and the risk of death among 48,500 men and 56,343 women age 50 and older who had taken part in the Cancer Prevention Study II Nutrition Cohort, a subset of the larger Cancer Prevention Study II (CPS-II).
“We were interested in looking at waist size because it’s strongly correlated to fat tissue in the abdomen, which is the most dangerous kind of fat issue,” said Jacobs.
Jacobs and his colleagues found that people with very large waists (47 inches or larger in men, 42 inches or larger in women) had approximately twice the risk of death compared to those with the smallest waists (35 inches in men, 30 inches in women) during the study period.
Give yourself the best chance to live a long, healthy life! Transform your body to lean.
If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be lost muscle mass.
Increase your muscle mass (with regular strength training) to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. You need to build a lean body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won't work.
Here are 4 tips to help you transform your body:
1. Make the commitment to a lifetime of fitness and not just to a 4-week or 8-week exercise plan.
And, you can't just go to the gym and "haphazard" your way to fat loss and weight loss success.
A good fitness plan is based on basic science, research and evidence. A good fitness plan is also unique for every person. Two people following the same program will get different results because of individual differences.
Don't underestimate the value of a personal trainer. Besides helping you visualize your fitness and health goals, a personal trainer will give you expert guidance and feedback. A personal trainer will also be your accountability partner.
2. Be honest with yourself (like why your fat loss efforts failed in the past) and set realistic fitness goals.
3. Improve your eating habits day by day based on a sound nutrition plan. You may need to make small changes at first. An example would be to cut out processed foods and replace them with whole, natural foods. You may need a pantry makeover!
Don't starve yourself (severe calorie restriction). This will only encourage your body to store fat because it thinks you are starving. Eat small meals every 3-4 hours to keep your body energized and to keep your metabolism humming.
Forget the quick weight loss gimmicks--they lead to yo-yo weight loss and even more weight gain! There are no quick solutions to permanent fat loss and weight loss.
4. Adjust your lifestyle to "fit in" exercise. That doesn't mean you need a gym membership. You need to be intentional about staying active (like walking every day) and exercising regularly. A home workout will do the trick.
Do you want to:
- Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
- Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
- Feel Better than You have Felt in Months or Years?
- Have the Energy to Accomplish Your Daily Goals?
Be sure and register for my FREE 10-Day Body Fat Blast Jumpstart!
I will coach you to transform your body and its definitely not just about weight loss. You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!
Mark Dilworth, BA, PES