Why Do American Women Get Fat? What You Can Do About it - Six Steps! Part Two of a Seven-Part Series
Step 1 Understand Why Women Are Fat and Unhealthy in the First Place?
Most women gain body fat and damage their health through the five main channels. These are the "Five Factors Affecting Fat and Health" (see a more detailed explanation in my first article, "Why Do American Women Get Fat? Part One - Addressing the Roots of High Fat Roots and Poor Health").
Fact # 1: Fluid Use
Insufficient daily consumption of water and poor fluid selection.
Fact # 2: Quantity and Calorie Distribution
- Daily calorie intake (over-controlled or inadequate calories)
- Daily nutrient ratio: protein / carbohydrate / fat (calorie imbalance)
- Number of meals per day (too much or not enough)
- Food size (uncontrolled portion)
- Meal time (unattended time)
Eat the following calories:
- Fat calories
- Calories are unhealthy
- Dirty calories
- Take out the calories
- Calories are old and dead
- Calories aren't rough
Buy quick solutions, gimmicks and fake promises. Subscribe to dangerous pills and special packaged foods. Getting into the dangerous cycle of "yo-yo" dieting.
Fact # 5: Exercise
Lack of exercise and physical activity.
America's Attitudes toward exercise reflect other values in our culture today: we have grown lazy and passive, expecting rewards to come to us effortlessly and hoping others will do what we can and should do for ourselves. In terms of physical activity, the result is that our health and fitness levels have dropped dramatically.
Step # 2 Stop the nonsense!
Do not use a band-aid solution for problems more serious than scratches on your arm obesity. Stop looking for and use a "fast-paced" product or program to reduce fat, gain health and improve longevity. Use winning formula:
- Improve knowledge
- Be responsible
- Find Courage
- Implement Discipline
- Keep Motivated
We are at war for our health and fitness! And in any battle you must know who your allies and enemies are.
Allied Diet
o Air
Water is essential to life — it forms about two-thirds of one's weight and is the second most important nutrient next to oxygen. We can live without food for weeks but only days without water. Drinking plenty of standing water is the best thing you can do for your body — for health, low body fat, great skin, longevity and more.
o Proper diet (nutrition)
Nutrition is defined as the relationship between food and the health of the human body. When you achieve proper nutrition, all the essential nutrients are supplied and used in a balance that maintains optimum health and well-being. Good nutrition is essential for normal organ development and function, normal reproduction, growth and maintenance, optimal activity level and work efficiency, resistance to infection and disease, and the ability to repair damage or injury to the body.
o Calories (food)
Humans (and animals) need energy to survive and need energy from food. Our diet has three main components: protein, carbohydrate and fat. These are digested in the intestines, then broken down into their basic units: proteins into amino acids, carbohydrates into sugars and fats to fatty acids. The body uses this basic unit to build materials needed for growth, maintenance and activity.
o Supplements
Vitamins and minerals help us to grow, produce energy, fight disease, repair injured tissue and maintain normal health. Many essential nutrients are found in quality, healthy foods. But supplements can be helpful and sometimes necessary, especially if you are reducing calories to lose weight, trying to compensate for the effects of aging, trying to reverse any physical damage you may have through normal or unhealthy injuries, nutritional deficiencies, health specific goals and fitness goals, or medical conditions or health concerns for which the warrant applies.
o Exercise
The main allies in the fight for lean, fit, healthy and more functioning are training- it is a source of youth springs . Exercises make you healthier, feel better and look younger! Extensive health benefits from regular exercise include reducing the risk of heart disease, hypertension, osteoporosis, diabetes and obesity. Exercise helps keep joints, tendons and ligaments flexible, protects posture, and maintains stronger bones and muscles. Exercise contributes to mental well-being (including reducing depression, stress and anxiety) and ensuring better sleep. Exercise also helps improve metabolism, energy and endurance, and it stimulates fat loss as you build a stronger, clearer and younger body.
o Sleep (rest) & Sun
Benefits of sleep health include reducing inflammation, depression and stress as well as improving alertness, memory, immune function and more. Sleep also helps repair muscles after doing exercises and stress-induced damage. Moderate amounts of sun exposure can actually benefit by helping your body produce Vitamin D. This is not a license to "burn and burn" in the sun - just a fact to ease your fears of sun exposure and get you outside to exercise and enjoy what nature has to offer (using sunscreen).
Diet Enemies
In short, our "enemy diet" comes from lack of exercise and sleep, eating too much, damaging and eating the wrong calories. Diet enemies include poor liquid choices, snacks, saturated fat, sugar, high sodium intake, excess inorganic dairy products, trans fats and hydrogenated oils, preservatives, additives and chemicals, man-made food products, white flour; the use of low quality protein, carbohydrates and fats; unhealthy use of sauces, dressing and seasoning; strict, unbalanced and unsafe diet programs.
Step # 4 Analyze and Attack the Root Cause Once and for All!
Every smart and successful woman who truly wants to improve her area of personality is important in her life — her character development, her relationships with others, her spiritual life — or who wants to see progress in her more pragmatic fields — career, financial planning, time management - Will always begins with a comprehensive assessment of the current state of affairs. It's no different for women who want to turn their bodies into machines that are lean, healthy, sexy, and more functioning.
Stop treating high body fat and poor health with ignorance, excuses, despair and laziness. To make real changes in your eating and exercise habits, you need to do diet analysis and exercise. Take a closer look at the "Five Factors" and see which factors you have control over and which you can correct.
Think of your analysis as a map that shows, "You're here." It will tell you where you are, how far you need to go and how long your transformation process will take. This is the beginning of your success. After your analysis, you need to have the right knowledge of how to change, and then you need to implement whatever changes are needed.
Step # 5 Improve Five Factors-Create and Implement the "New American Diet and Exercise Plan"!
Fact # 1: Monitor fluid usage
Drink water and carefully choose other fluids.
- Consume plenty of water throughout the day (about six to ten cups or more, depending on your weight, exercise level, current diet, caffeine and alcohol use, and any medications you may be taking).
- Teas-plain (green, red, black, white and herbal) is a great choice.
- Coffee is good in simplicity without cream and sugar. Beware of so-called "energy drinks".
- Substitute drinks and fresh juices are a great way to eat only if they are high quality and not full of sugar, white flour, and homemade ingredients.
- Avoid all sodas (diet and regular), sweet powder drinks, fresh juice and alcohol.
Eat according to your metabolism, goals and activities.
- The average daily calories for women are approximately 1,200 to 1,600 (or more in some cases, depending on whether you are in the reduction or maintenance phase of your diet program, your activity level, and other variables).
- Daily nutrient ratio: For fat loss: 35% protein / 45% carbohydrate / 20% fat (or lid) -For maintenance: About 20 to 35% protein / 45 to 65% carbohydrate / 20 to 30%
- The amount of food needs four to five spaces throughout the day.
- Food size must be controlled (portion control) - break down your daily calories and divide by four or five to get an idea of how big each meal should be (i.e. 1600 divided by 4 = 400 calories per serving).
- Food should be given at appropriate times (every three to four hours).
Eat pure and healthy foods.
- They must be lean (contain little or no fat, especially bad fat).
- They must be healthy (conducive to health).
- They must be clean (free from foreign or foreign).
- They must be pure (free from pollution).
- They must be alive and / or fresh (freshly harvested, rotten, unsupervised or processed and immature)
- They should be lawful (appropriate and appropriate).
There are no quick fixes for fat loss, optimal health and longevity. There is no plausible diet that will affect your physical or mental health in the interests of good. So go ahead with a diet that claims to "lose fat in a few days" and be suspicious of anything new coming to market. The most commonly used form of fat loss is to avoid:
- Fluid diets
- Low calorie foods
- High protein, low carb, high fat diet
- Low protein, high in carbohydrates, low in fat
- One meal a day diet
- One type of diet
- Stuffed, packaged and made of food products
- One part of the diet is similar
A balanced and effective training program should be included
- Cardiac air conditioning
- Exercise strength and endurance
- Flexibility training
- Core training and balance
- Practice correction
- Functional training
Instead of starting or even halfway through the race, it's okay That's how you're done !
By using this approach OUR WOMEN can be safe, skinny and healthy and live a more productive, happier and longer life.
Why Do American Women Get Fat? The Seven-Part Series
By Christine Lakatos
PART ONE - Addressing the Roots of High Body Fat and Poor Health.
Part Two - What You Can Do About This-Six Steps!
PART THREE - The wage war against High Body Fat and Poor Health — Inside Look at our Allied Diet and Enemy Diet.
SECTION FOUR - Why Recover and Reduce Unemployment-How They Actually Contribute Weight Loss and Potential to Health Damage.
SECTION FIVE - What to Expect from the Curse (or Prevent High Fat and Poor Health) - Good Nutrition for Fat Loss, Great Health and Older, Happier Life!
PART SIX - Key Factors in Fat-Loss, Better Health Equations. Six Components for Effective Training Programs.
Part Seven - Winning Formulas for Fat Loss, Fitness and Longevity!
Knowledge Accountability Courage Discipline Motivation
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