Category Archives: ideal weight

5 Habits that work for weight loss – Harvard

I think that deciding to live a healthy life is a far more rewarding goal than ‘losing a few pounds.’ Unfortunately, I think peoples’ eyes glaze over contemplating the general idea of living a health life. Whereas, lopping off a few offending pounds resonates. Statistics show that 60 percent of us are overweight and half of those folks are outright obese. So, we need to know some weight loss techniques. I think Harvard does a good job on this list from the Harvard Heart Letter.

1. Make time to prepare healthy meals

Home-cooked food tends to be far lower in calories, fat, salt, and sugar than restaurant food and most processed food. But it takes time and effort to choose recipes, go to the store, and cook. Take a close look at your weekly schedule to see if you can carve out a few hours to devote to meal planning and shopping, which is more than half the battle, says Dr. Blackburn. It could be on Sunday afternoon or in 15- to 30-minute increments throughout the week. Continue reading

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Empty calories: What you need to know – MNT

I think calorie-counting is a very valuable tool when you are first getting started on weight control and living a healthy life. But, there are calories and there are calories. You need to know the food value of the calories you are consuming. You don’t want to eat a lot of empty calories.

Put simply, empty calories are calories that come from foods or drinks that have little or no nutritional value.

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There are many common sources of empty calories. People may choose to limit or eliminate these foods and drinks from their diets to stay healthy and within their ideal weight range.

Helping children limit empty calories can set them up for a healthy life in the future. It can also help stabilize their energy and decrease mood swings.

Avoiding or limiting empty calories is a simple step toward a healthier diet and lifestyle.

What are calories?

Calories are units of energy. Scientifically, a gram calorie (cal) is the amount of energy needed to raise 1 gram (g) of water by 1° C.

From a scientific perspective, what is typically called a “calorie” is actually a kilogram calorie (kCal). This is a unit of energy made up of thousands of “small calories” equal to the large calorie often used to measure the energy in food.

Calories are an essential part of the diet. The body needs to burn calories to do the simplest tasks, such as breathing or blinking. When physical exercise is thrown into the mix, even more calories are required to stay healthy and alert.

The amount of calories a person needs every day can vary widely. Most recommendations are based on a diet of 2,000 calories per day. However, this number may be higher or lower depending on the individual and their habits.

A registered dietitian can help determine a person’s ideal caloric intake based on activity level, age, sex, metabolism, and height.

What are empty calories?

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Filed under calorie counting, calorie restriction, calories, Exercise, exercise benefits, ideal weight, junk food calories, overweight, stealth calories, Weight, weight control

10 Metabolism secrets to help shed pounds – Infographic

The aim of this blog is not to simply lose weight. It is to live a healthy, happy and long life and to have all our mental faculties functional till the end. I am including this infographic because it has a lot of good information on those very things – as well as losing weight.

Eat less; move move; live longer.

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Tony

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How often should you weigh yourself?

The waistline on your pants keeps shrinking for some reason. You joined a health club and even went there and sweated. So you have decided you want to get serious about this weight loss thing.

Weighing-Scales-1

Should you be weighing yourself every morning? Are you going to be bummed if those 30 minutes on the elliptical machine haven’t pared some pounds overnight?

Welcome! You are beginning to learn that weight loss and weight control are mental as well as physical. In fact, I think they are more mental than physical. They are also things that occur over a continuum, as opposed to overnight. I you are carrying extra baggage, it took you a while to accumulate. Give yourself adequate time to unload it.

So, what about weighing in regularly? The answer is … Yes. It is a good idea. You need to get feedback on your efforts. You also need information on more than a weekly basis.

There are a few important things to keep in mind, though. First of all, your weight can vary by one or two percent on a daily basis just based on hydration and elimination. So, you can’t take a daily jump or drop in weight too seriously. Keep the trend in mind. Remember, you didn’t put the weight on overnight, so you can’t expect to take it off that fast. In fact, a good rule to keep in mind is that one pound to 1.5 pounds a week is a good healthy rate of loss. You want to lose permanently, not just water weight. That’s why you are eating intelligently now and working out regularly.

One of the most important aspects to daily weighing is not to feel guilty or get frustrated if you don’t see immediate results. Keep a level head and your eyes on your goal and you will be successful.

I wrote a page on How to Lose Weight – and Keep it Off. There are a lot of very useful guidelines in it. I know they work because I used them myself over the course of writing this blog for the past four plus years. Check ’em out. They couldn’t hurt. And good luck!

Finally, I would like to make one further suggestion. If you have success shedding pounds, and I hope you do, take a moment to reflect on what got you there. You have eaten intelligently and exercised regularly. I have a secret for you. If you continue to eat intelligently and exercise regularly you will never have to worry about your weight again. Wouldn’t that be lovely?! I hope you will consider it as an alternative to going back to your careless ways and packing on extra pounds again.

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Tony

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How often should you eat – Infographic

I just stumbled across this infographic and it seemed intelligently constructed and  particularly informative. Enjoy!

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Tony

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Is your child fat?

As you can see from this post, lifelong good health starts early. There are excellent tools here to make sure your children get off to the right start.

Tony

IS YOUR CHILD FAT? Here’s a question a growing segment of our PARENTAL population is going to have to begin asking themselves. The need to face REALITY is NOT based on aesthetics but rather the diseases and traumatic life altering compromises our children face if we continue to avoid this topic. The argument, “we should […]

via IS YOUR CHILD FAT? — All About Healthy Choices

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Weight loss facts that work

Since eating temptations abound around Valentine’s Day, I thought I would share these observations on weight.

“…. There are facts about obesity of which we may be reasonably certain — facts that are useful today,” says researcher Krista Casazza, PhD, RD, from the department of nutrition sciences at the University of Alabama at Birmingham, in a prepared statement, WebMD reported.

Here they are:

1. “Your genes are not your destiny. Moderate environmental changes can promote as much weight loss as even the best weight-loss drugs.”

I love this one. So often people use ‘bad genes’ as an excuse for their weight problems, ignoring completely their own bad eating habits.

2.”Even without weight loss, physical activity improves health.”

Another winner. I have reiterated this statement in at least 25 different posts on this blog. Eat less; move more; live longer.

UNCLE-SAM-EXERCISE
3. “Physical activity or exercise in the right amounts does help people lose weight.”

Amen. Listen to Uncle Sam.

4. “Continuation of conditions that promote weight loss helps people keep the weight off. Think of obesity as a chronic condition.”

Likewise, I think of good eating and exercise habits as chronic, too.

5. “For overweight children, involving the family and home environment in weight-loss efforts is ideal.”

6. “Providing actual meals or meal replacements works better for weight loss than does general advice about food choices.”

Both 5 and 6 sound like first rate advice.

7. “Weight-loss drugs can help some people lose weight.”

I am not going to argue with the experts here, but I sincerely doubt that the weight stays off if they don’t change their eating and exercise habits. I repeat my recommendation to pay attention to what you eat and exercise regularly. That will melt the pounds away. You won’t need drugs.

8. “Bariatric surgery can help achieve long-term weight loss in some people.”

The study was supported in part by the National Institutes of Health. Our tax dollars at work.

I would like to say for the record that I don’t believe losing weight works. It is only temporary at best. If, instead, you get your head on straight and aim to live a healthy life by eating intelligently and exercising regularly, I can promise that you will never have a weight problem.

Tony

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What is My Ideal Weight?

As we are in the throes of the holiday season, you may have been asking yourself that question lately. If so, you have come to the right place.

When starting writing this blog nearly seven years ago, I weighed 165 pounds. At 5’9″ tall, I was happy at that weight. It was the lowest I had been in the previous 20 years. At my worst, I weighed around 225 lbs. You can read about that in – How I Lost 50 Pounds in 52 Weeks.

Since starting the blog, I have become very aware of my consumption of food each day as well as my actions to burn off excess calories and to provide necessary exercise for my body. It is a fact that I have focused on my own health more since starting the blog than at any time in my life. As a soon to be 77-year old who has buried both parents as well as several other aged loved ones, I am very much aware of my own mortality and would like to forestall it as long as possible. I also have a 22-year old daughter whom I would like to see grow up.

Getting back to my ideal weight, because of my focus on good health, I have adopted healthy habits on the positive side and avoid negative ones. So, today, nearly seven years after starting this blog, I find myself weighing 150 pounds. Because I weigh myself every day, I am not surprised at that, but, considering that I thought I was at my ideal weight at 165 , I am a bit surprised. So, what should I weigh? One of the factors contributing to the complexity of this question is the testimony of the senses. What we see looking out at our fellow humans is a skewed population which has 60 percent overweight and 30 percent obese. You need to keep that in mind when thinking about your own weight.

Although I stand 5’9″ tall, I have a small frame. My wrist measures less than 7 inches around.

I found what I consider to be a really helpful web page on the subject and will share it with you here. It was created by Dr. Steven B. Halls in 2008.

According to this page, the average weight that other people of my age, height, weight and gender would describe as their ideal weight is 152 pounds.

The medical recommendation is a range of 129 to 169 pounds. This recommendation is based on a Body Mass Index (BMI) range of 19-25. My current BMI is 21.9. Just for the record, I don’t like BMI as a weight metric. You can check out my post Don’t Get Hung up on Your BMI if you want more info on it.

Other results, based on possibly out of date criteria, the weight look up tables of the Metropolitan Life Insurance company in 1979, offer 144 to 154 pounds. The Met Life tables show values that are too large for short people and wrong for tall folks and have no age modifiers.

So, even though I find myself nearly 20 pounds below what I thought was my idea weight back when we started writing the blog, I am actually right in the correct range.

If you are looking at this because it is near year end and you are thinking about ‘getting healthy’ in the coming year, this is a good starting point. Best of luck.

You can read some very useful guidelines on my Page How to Lose Weight (and Keep it Off) Page.

Tony

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Filed under aging, Exercise, exercise and brain health, exercise benefits, ideal weight, Weight

What is Your Ideal Body Weight?

What do you weigh? What should you weigh? In a manner of speaking, that is the starting point for this blog, yet answers from authoritative sources vary widely. Which one to use? It’s up to you, but an informed decision is better than a blind one.

Most folks Google ‘ideal weight‘ and punch in their height and weight to get the answer. Yet most ideal body weight websites use obsolete formulas or tables created in 1979 or earlier, according to Stephen B Halls MD.

Weigh-Scale

Dr. Halls offers “Peoples Choice” ideal weight. That is, the average weight that other people of your age, height, weight and gender describe as their ideal weight. He points out that women tend to imagine their ideal weight as unrealistically low, so they diet too much. Men tend to allow their weight to be higher than medically recommended. Maybe we guys are acting a little macho there. Punch your numbers into his calculator at the link and see for yourself.

His medical recommendation is based on your Body Mass Index (BMI). Medical evidence suggests that all body weight in the BMI range of 19 to 25 are reasonably equally healthy for your height.

He offers the Metropolitan Life tables which were created for the Metropolitan Life Insurance company in 1979 although he doesn’t recommend it. He notes that the Met Life tables are very prevalent on the web. Yet, the values are too large for short people and wrong for tall people. They have no age modifiers and frame size is hard to understand.

In addition, Dr. Halls offers several other Ideal body weight formulas widely used with explanations.

I think the good doctor has provided a real public service here. Check it out.

Tony

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What is Your Ideal Body Weight?

What do you weigh? What should you weigh? In a manner of speaking, that is the starting point for this blog, yet answers from authoritative sources vary widely. Which one to use? It’s up to you, but an informed decision is better than a blind one.

Most folks Google ‘ideal weight‘ and punch in their height and weight to get the answer. Yet most ideal body weight websites use obsolete formulas or tables created in 1979 or earlier, according to Stephen B Halls MD.

Weigh-Scale

Dr. Halls offers “Peoples Choice” ideal weight. That is, the average weight that other people of your age, height, weight and gender describe as their ideal weight. He points out that women tend to imagine their ideal weight as unrealistically low, so they diet too much. Men tend to allow their weight to be higher than medically recommended. Maybe we guys are acting a little macho there. Punch your numbers into his calculator at the link and see for yourself.

His medical recommendation is based on your Body Mass Index (BMI). Medical evidence suggests that all body weight in the BMI range of 19 to 25 are reasonably equally healthy for your height.

He offers the Metropolitan Life tables which were created for the Metropolitan Life Insurance company in 1979 although he doesn’t recommend it. He notes that the Met Life tables are very prevalent on the web. Yet, the values are too large for short people and wrong for tall people. They have no age modifiers and frame size is hard to understand.

In addition, Dr. Halls offers several other Ideal body weight formulas widely used with explanations.

I think the good doctor has provided a real public service here. Check it out.

Tony

 

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Why Do We Eat, and Why Do We Gain Weight?

No cue is unchangeable. Altering the environment in which you live and work, Lowe suggests—shopping for less-energy-dense foods, putting the Doritos out of reach on the top shelf, changing your commute so that you don’t drive by the doughnut shop—can go a long way toward changing the patterns of hunger that have become ingrained in your routine.

Cooking with Kathy Man

Maria Konnikova wrote in The New Yorker …..

Here are a few of the things that can make you hungry: seeing, smelling, reading, or even thinking about food. Hearing music that reminds you of a good meal. Walking by a place where you once ate something good. Even after you’ve just had a hearty lunch, imagining something delicious can make you salivate. Being genuinely hungry, on the other hand—in the sense of physiologically needing food—matters little. It’s enough to walk by a doughnut shop to start wanting a doughnut. Studies show that rats that have eaten a lot are just as eager to eat chocolate cereal as hungry rats are to eat laboratory chow. Humans don’t seem all that different. More often than not, we eat because we want to eat—not because we need to. Recent studies show that our physical level of hunger, in fact, does not correlate strongly…

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Your Heart May Be Older Than You Are

Heart Age, a free Web-based tool owned by consumer-goods maker Unilever, ULVR.LN -0.97% combines various risk factors, such as body weight, cholesterol and smoking habits, to estimate a biological age for the heart. The result is framed relative to a person’s chronological age. The researchers on the Spanish study, published in the February issue of the European Journal of Preventive Cardiology, aren’t affiliated with Unilever.

Cooking with Kathy Man

We all know we should eat healthier, exercise more and sometimes take medicines to stave off heart disease. Some researchers think putting an age on our hearts will do a better job of motivating us to do all that.

In a recent study involving 3,000 patients, researchers in Spain compared a relatively new tool to measure heart-disease risk, called Heart Age, against a commonly used risk-assessment tool. Participants who were told their heart age was greater than their chronological age showed bigger health improvements a year later than those in the comparison group. Both groups were healthier after a year than a control group that received conventional advice about nutrition and exercise.

A checkup at the doctor, of course, may alert patients when blood pressure and cholesterol levels, among other risk factors, are too high. And a number of statistical tools let patients know when they are at moderate-to-high risk…

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What Are Calories? What Is A Calorie?

If we consume just the amount of calories our body needs each day, every day, we will probably enjoy happy and healthy lives. If our calorie consumption is too low or too high, we will eventually experience health complications.

Cooking with Kathy Man

From Medical News Today …..

A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk may use up about 100 calories.

There are two types of calories:

  • A small calorie (sympbol: cal) – 1 cal is the amount of energy required to raise one gram of water by one degree Celsius.
  • A large calorie (symbol: Cal, kcal) – 1 Cal is the amount of energy required to raise one kilogram of water by one degree Celsius.

    1 large calorie (1 kcal) = 1,000 small calories.

    Most people associate calories just with food and drink, but anything that contains energy has calories. One ton of coal contains the equivalent in energy of 7,004,684,512 calories.

    The terms large calorie and small calorie…

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    When you eat as important as what you eat … Study

    Fascinating study…

    Cooking with Kathy Man

    Most weight-loss plans center around a balance between caloric intake and energy expenditure. However, new research has shed light on a new factor that is necessary to shed pounds: timing. Researchers from Brigham and Women’s Hospital (BWH), in collaboration with the University of Murcia and Tufts University, have found that it’s not simply what you eat, but also when you eat, that may help with weight-loss regulation. The study will be published on January 29, 2013 in the International Journal of Obesity.

    “This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight-loss effectiveness,” said Frank Scheer, PhD, MSc, director of the Medical Chronobiology Program and associate neuroscientist at BWH, assistant professor of medicine at Harvard Medical School, and senior author on this study. “Our results indicate that late eaters displayed a slower weight-loss rate and lost significantly less weight than early eaters, suggesting that…

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    What is My Ideal Weight?

    If you have been asking yourself that question lately, you have come to the right place.

    When starting writing this blog nearly two years ago, I weighed 165 pounds. At 5’9″ tall, I was happy at that weight. It was the lowest I had been in the past 20 years. At my worst, I weighed around 225 lbs. You can read about that in my post How I Lost 50 Pounds in 52 Weeks.

    Since starting the blog, I have become very aware of my consumption of food each day as well as my actions to burn off excess calories and to provide necessary exercise for my body. It is a fair statement that I have focused on my own health more since starting the blog than at any time in my life. As a senior citizen who has buried both parents as well as several other aged loved ones, I am very much aware of my own mortality and would like to forestall it as long as possible. I also have a teenaged daughter whom I would like to see grow up.

    Getting back to my ideal weight, because of my focus on good health, I have adopted healthy habits on the positive side and avoid negative ones. So, today, nearly six years after starting this blog, I find myself weighing 150 pounds. Because I weigh myself every day, I am not surprised at that, but, considering that I thought I was at my ideal weight at 165 nearly two years ago, I am a bit surprised. So, what should I weigh? One of the factors contributing to the  complexity of this question is the testimony of the senses. What we see looking out at our fellow humans is a skewed population which has 60 percent overweight and 30 percent obese. You need to keep that in mind when thinking about your own weight.

    Although I stand 5’9″ tall, I have a small frame. My wrist measures less than 7 inches around.

    I found what I consider to be a really helpful web page on the subject and will share it with you here. It was created by Dr. Steven B. Halls in 2008.

    According to this page, the average weight that other people of my age, height, weight and gender would describe as their ideal weight is 152 pounds.

    The medical recommendation is a range of 129 to 169 pounds. This recommendation is based on a Body Mass Index (BMI) range of 19-25. My current BMI is 21.9. Just for the record, I don’t like BMI as a weight metric. You can check out my post Don’t Get Hung up on Your BMI if you want more info  on it.

    Other results, based on possibly out of date criteria, the weight look up tables of the Metropolitan Life Insurance company in 1979, offer 144 to 154 pounds. The Met Life tables show values that are too large for short people and wrong for tall folks and have no age modifiers.

    So, even though I find myself nearly 20 pounds below what I thought was my idea weight back when we started writing the blog, I am actually right in the correct range.

    If you are looking at this because it is near year end and you are thinking about ‘getting healthy’ in the coming year, this is a good starting point. Best of luck.

    You can read some very useful guidelines on my Page How to Lose Weight (and Keep it Off) Page.

    Tony

    2 Comments

    Filed under ideal weight, Weight

    What is Your Ideal Body Weight?

    What do you weigh? What should you weigh? In a manner of speaking, that is the starting point for this blog, yet answers from authoritative sources vary widely. Which one to use? It’s up to you, but an informed decision is better than a blind one.

    Most folks Google ‘ideal weight‘ and punch in their height and weight to get the answer. Yet most ideal body weight websites use obsolete formulas or tables created in 1979 or earlier, according to Stephen B Halls MD.

    Weigh-Scale

    Dr. Halls offers “Peoples Choice” ideal weight. That is, the average weight that other people of your age, height, weight and gender describe as their ideal weight. He points out that women tend to imagine their ideal weight as unrealistically low, so they diet too much. Men tend to allow their weight to be higher than medically recommended. Maybe we guys are acting a little macho there. Punch your numbers into his calculator at the link and see for yourself.

    His medical recommendation is based on your Body Mass Index (BMI). Medical evidence suggests that all body weight in the BMI range of 19 to 25 are reasonably equally healthy for your height.

    He offers the Metropolitan Life tables which were created for the Metropolitan Life Insurance company in 1979 although he doesn’t recommend it. He notes that the Met Life tables are very prevalent on the web. Yet, the values are too large for short people and wrong for tall people. They have no age modifiers and frame size is hard to understand.

    In addition, Dr. Halls offers several other Ideal body weight formulas widely used with explanations.

    I think the good doctor has provided a real public service here. Check it out.

    Tony

    2 Comments

    Filed under ideal weight, life challenges, men's health, weighing, Weight