When I joined LA Fitness a couple months ago, I had to undergo the obligatory “Orientation” with the Sales Rep. I had already decided to sign up and knew how to use the machines, but I obliged.
The final step of the process included a body fat percentage evaluation. I was asked for my age, weight, and height. I then needed to grasp the handles of the apparatus and be still. The apparatus then displays a numerical percentage. My body fat percentage is average. What is your body fat percentage?
There are documented percentages of acceptance and unacceptable body fat percentages for both men and women. Take a look:
This is 1 lb. of fat:
How Fat Kills — The Impact of Weight on Your Body
Lose Weight: It’s a Lifesaver
Are you a heart attack waiting to happen? If heart disease, high blood pressure, or high triglycerides are in your family (or personal) history, losing weight can change that. You can greatly cut your risk of serious health problems by dropping the extra pounds.
You’re Not Alone
Two-thirds of all Americans are overweight; one-third of them are obese. It’s created an epidemic of high blood pressure, atherosclerosis (hardening of the arteries), heart disease, heart-related deaths — plus strokes and diabetes. Also, many types of cancer have been linked with obesity.
Fat Hurts Your Heart
Every major system in your body feels the stress of excess weight. The heart is the most obvious victim — as cholesterol builds, blood pressure rises, and arteries get clogged. Also, the blood loses its ability to clot which increases stroke risk.
Fat Ups Male Hormones
Overweight women have higher levels of male hormones, which ups their risk of heart disease. Those hormones also cause male pattern balding, some excess facial hair, and acne.
Fat Triggers Diabetes
Excess weight affects another hormone — insulin — which leads to diabetes. Having diabetes increases your heart disease risk. It’s a vicious circle.
Fat Ruins Sleep
Overweight people often suffer from sleep disorders. The most dangerous is sleep apnea. With sleep apnea, you stop breathing many times during the night. This makes your oxygen level drops– which affects the heart, blood vessels, stroke risk, and diabetes risk.
Fat Wrecks Hips, Knees
The sheer impact of excess weight on your lower body creates lots of problems. You’re at higher risk for bone-thinning osteoporosis. You develop hip and back problems. Overweight children will develop fragile bones, so they’re at even higher risk for these problems.
Start Now: Lose Weight
Diet changes and exercise — that’s what it takes to lose weight. You’ve got to make lifestyle changes that fit into your daily routine.
A healthy breakfast helps jump-start your metabolism. You’ll be less hungry at lunchtime!
Running, walking, biking — all are great types of weight-bearing exercise. They will help you lose weight. Start here: Find time during the day –10 minutes here and there — for walking. It all counts!
You Can Do This!
It’s never too late to lose weight. Plenty of success stories prove it — you can, too! But diet alone won’t do it. To lose weight and keep it off, you’ve got to exercise, too. Put on your walking or running shoes — and just do it!
I am a snacker! Do you snack throughout the day? Snacking helps to keep the metabolism revved and curbs overeating due to increased hunger. Snacking can thwart your weight loss efforts/goals if done incorrectly (junk food) so snack responsibly!
Here is a list of good snacks (eat in moderation because it is possible to consume too much!)
I love coffee. Coffee has been my best friend and ally in my weight loss journey. A Starbucks Non-fat Grande Latte’ with powdered (not the syrup) cinnamon is what I covet. The benefits of cinnamon:
- 1/2 teaspoon of cinnamon per day can lower your bad cholesterol (or LDL).
- Cinnamon may help treat Type 2 Diabetes by lowering blood sugar levels and increasing the amount of insulin production in the body.
- Cinnamon has antifungal properties, and it’s been said that candida cannot live in a cinnamon environment.
- Cinnamon can reduce the proliferation of leukemia and lymphoma cancer cells.
- Cinnamon has an anti-clotting effect on the blood.
- Honey and Cinnamon combined has been found to relieve arthritis pain.
- When added to food, cinnamon inhibits bacterial growth and food spoilage, making it a natural food preservative.
- Just smelling cinnamon boosts cognitive function and memory.
- Cinnamon fights the E. coli bacteria in unpasteurized juices.
- Cinnamon has been found to be an effective natural remedy for eliminating headaches and migraine relief.
- Cinnamon can also help stablize blood sugar (which is great for weight loss). A couple of dashes in your morning tea or cereal is all it takes!
The benefits of coffee for weight loss:
- Caffeine acts as a appetite suppressant, so for training to loose weight, this can help curb the appetite for the first two meals of the day.
- Drinking a cup of coffee in the morning can initiate a bowel movement. So suddenly in fact that I’ve been known to pound on a locked bathroom door while frantically yelling “hurry up in there, I’m crowning!”
- These regular BM’s are a good thing. Exercise does a lot to keep a person regular, but evacuating in the morning, before starting core training and flexibility helps to make that activity more comfortable and effective.
- Coffee is a diuretic also. It is healthy for the urinary tract to pee often, especially early in the day. Fluids in general are good, so start your daily intake with the best beverage going -coffee.
The combination of coffee and cinnamon is a win-win for me and weight loss plus wellness. It’s said that you should not skip breakfast, coffee is my breakfast most days but is occasionally accompanied by Plain Greek Yogurt with fruit or boiled eggs. What do you have for breakfast?