10 Fundamental Truths About Weight Management
by Jean Garry Cantave (Founder of Health Yourself)
We Burn Calories at Rest. In fact, during the course of one day, most of the calories we burn are burned at rest. The
calories we burn at rest amount to 60 to 70% of the total daily calories burned. The calories we burn at rest constitute
the catabolic part of what is commonly called the Basal Metabolic Rate (Also known as resting metabolic rate)
Our muscles account for about 40% of the total number of calories burned at rest, therefore increasing our muscle mass
will effectively increase the rate at which we burn calories at rest.
We can increase our basal metabolic rate by increasing our muscle mass. Increased muscle mass can be achieved by Physical
exercise and eating well, especially by eating adequate amounts of proteins since our muscles are essentially bags of very
specialized proteins.
Increased metabolic rate induces increased heat production. Those who remember their basic physiology course may remember
the following reaction:
Glucose + Oxygen ---> Carbon dioxide + Water + Energy
Energy can be used for work, can be stored as ATP (A molecule that can easily release the energy
back whenever necessary) or be lost as HEAT.
More water will be needed to keep our system
functioning optimally.
If a food item comes with a label, the label is not an esthetic piece. Its only purpose is to inform you about its
content, therefore READ it. This piece of information you will gather about the food you are about to eat can have
a significant effect on your weight and consequently on your general health.
Eat frequent meals. Every 3 to 4 hours. Eat balanced meals (Protein - Carbohydrates - Fat - Fiber - Vitamins - Minerals)
Fast foods are too convenient, too cheap, too fatenning, too salty ... Keep Away.
Not all proteins are equal. Some have more of the Essential amino acids (we need them but we cannot produce them
ourselves). The essential amino acids are arginine (required for the young only), histidine, isoleucine, leucine, lysine,
methionine, phenylalanine, threonine, tryptophan, and valine. We need them but our body cannot produce them,of therefore it
is imperative that we find them in our diet. Animal proteins have all the essential amino acids. Plant proteins may lack some
of them. Combining plant proteins is one way for vegetarians and vegans to ensure the supply of all the essential amino
acids.
Not all carbohydrates are equal. When choosing the type of carbohydrates (sugars) to eat, it is good
to pick complex carbohydrates (oat meal, pasta) instead of simple sugars (dohnuts, potato chips etc ...). The main difference
between those sugars si the rate at which the actual sugar molecules are released in the blood. This is called the glycemic
index of GI. Low or medium GI foods are better than high GI food. They cause smaller fluctuations in glucose
blood levels.
Not all fats are equal (Saturated v Unsaturated) Satureated fats are known to be associated with
high cholesterol level and atherosclerosis. In general, vegetable oils are less saturated than animal oils. However it
is worth mentioning theat there are some famous execeptions. Palm oil and Coconut oil are VERY saturated and therefore should
be avoided or consumed with MODERATION.
Fiber does not taste good, does not digest, does not provide any energy or building materials however, fiber is important
to your digestive track health. Lack of fiber in the dieet may lead to constipation and a whole host of ailments.
Educate yourself about the fiber content of the foods you eat. The easiest way is to Read teh Label when aailable.
Buddy up to stay on the right track. Having someone or a few people teaming up with you is the best way to ensure permanent
success. At some point, your body will reach the point where it is quite difficult to go back to your old ways. But at the
beginning you really need the support of others to do the right thing. When you reach the point where you might go solo, you
will be so happy with the NEW YOU that you will not be able to keep it to yourself and you will feel an even greater need
to share your new lifesaving findings with friends and family. Budddy up!
