The Diet Demons

As the dieting phenomenon grows, with a new "diet guru" announcing "THE SOLUTION" almost weekly, so do the waste lines of America expand. Obesity is now a strong and gaining second to cigarettes as a preventable cause of death or disease. The term diet seems to have taken on a whole new meaning, moving from panacea, and becoming more and more a pariah.

What I'm going to do is reiterate some nutritional basics to try to demystify, some of the confusion out there.

There are two approaches to weight management. The first is the "magic theory" which is very enticing because it requires absolutely no responsibility. You simply follow the system and the system tells you what to do. There's no thinking involved (you just put up with it). If you're not successful, it's your fault because you're not a good "dieter?" This magic

Theory incorporates such tricks as restricted calories, diets, elimination of food groups, pills, hypnosis, prepackaged meals, creams and even massage. This magic theory has left millions in despair and hopelessness in their never ending quest to be thin.

The second approach is the Fitness Approach.

There is a quiet methodical fitness industry educating millions (without all the advertising dollars) to achieve long term lifestyle changes and achieving weight management for life. Long-term weight management must include productive exercise, proper nutrition and positive motivation. From a basic physiologic standpoint I will explain the interrelationship and delicate balance between food and exercise.

First we need to understand body composition (the % of body fat vs. lean mass) in relation to your body weight. Here are some general guidelines and ranges for body fat. For women, the range up to age 30 is 14 to 21%, from 30 to 50 it is 15 to 23% and from 50 up it is 16 to 25%. Again, it is desirable to be below the upper limit, and a woman near the lower limit would be lean. For men up to about age 30, 9 to 15 % is a good range. From age 30 to 50, 11 to 17% is a good range and from age 50 and up, 12 to 19%. A person should try to stay below the upper limits given and a person at the lower limit would be described as lean.

Extra fat in the abdomen is linked to high blood pressure, diabetes, early heart disease, and certain types of cancer. Smoking and too much alcohol increase abdominal fat and the risk for diseases related to obesity. That is why I prioritize the abdominal measurement. (Ask me anytime, I have my fat calipers at hand at all times.)

The healthiest and most effective way to decrease body fat is through a slight negative energy balance where caloric expenditure slightly exceeds caloric intake. In order to determine what your caloric intake should be we need to find what your Basal Metabolic Rate is. BMR is the minimum amount of calories required for vital body functions during relaxed, reclined and waking states. There are a few different calculations for this (complicated and long winded) or you can go to my web sites nutrition page http://www.vitalsignsfitness.com/nutrition.html

where the calculations will be done for you.. After you determine your BMR, you must factor in your activity level. Basically you burn 100 -300 calories for every hour of exercise (depending on intesity).

The more lean muscle tissue you have the higher your BMR, which could be up to a 15% faster. Restrictive, low calorie dieting can cause your BMR to drop by as much as 20%. People living in tropical or very cold environments generally have BMR's 5-20% higher than those living in more temperate climates. Athletes have higher BMRs than most.

When caloric intake goes below BMR, as in commercial weight loss programs, the body will 1) Store even more body fat to fend of the perceived threat of starvation. 2) Slow down metabolism to reduce energy requirements. 3) Burn muscle to reduce energy requirements. 4) Perceive starvation and create a slower survival metabolism.

The Nutritional Insight calculator at http://www.vitalsignsfitness.com/nutrition.html will calculate for you, what your BMR caloric needs are then also add on your activities so you know exactly what your caloric needs for each day are. Plus if you want to make any changes in your body composition it will tell you exactly how many calories to eat and give you a break down of a balanced diet including optimal daily intake of protein, fats, and carbohydrate.

As a daily resource you can go to www.fitday.com (when you log in with basic information they never bother you with emails.) From there you can enter the foods you eat and with each food you enter the site will give you a break down of carbs, fats, and proteins plus nutrients and caloric count. It will also give you a more detailed break down of your activities. The more you use this site the better you will understand food how it breaks down and how it supplies your daily required nutrients.

Nutritional insight will help you balance protein, fats, and carbohydrates for each meal based on your current body weight, exercise habits, and desired body weight goals. Realistically we're all just trying to stay trim and healthy which means a balanced diet, small meals, not letting yourself get too hungry or too full. The more we learn and understand about the interrelationship between food, exercise the more empowered and capable of rational decision making we will be for our permanently successful health and fitness lifestyle and ongoing weight management.

This article is part 1 of an ongoing educational series on your fitness lifestyle plan. Deborah Caruana www.vitalsignsfitness.com or email deb@vitalsignsfitness.com with questions.

Deborah Caruana RN, AAHRFP, NASM, ACE. www.vitalsignsfitness.com email deb@vitalsignsfitness.com call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: www.Vitalsignsfitness.com

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE. http://www.vitalsignsfitness.com email http://www.vitalsignsfitness.com call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: http://www.vitalsignsfitness.com

kitchen deep cleaning Deerfield ..

In The News:

Unlike robotaxi competitors, Tensor focuses on consumer-owned self-driving cars that adapt to highways and urban roads with full redundancy systems for safety.

Medicare scams cost $54 billion in 2024 as fraudsters target beneficiaries with fake calls demanding payments and personal information to steal benefits.

Scammers create fake Evite invitations that mimic legitimate event emails, requiring users to verify senders and use antivirus software for protection.

The new Apple Watch hypertension feature passively monitors blood pressure patterns over 30 days using sensors to detect chronic high blood pressure signs.

Chrome extension spyware disguised as a free VPN service highlights security risks after it captured private browsing data from trusted sites.

New research shows how fatty acids in cooking oil can safely dissolve and recover silver from circuit boards without harmful chemicals or environmental damage.

The Fox News AI newsletter gives you information on the latest AI technology advancements, and about the challenges and opportunities AI presents now and for the future.

Anthropic investigates alarming AI abuse case where hacker automated entire cybercrime campaign using Claude, stealing sensitive data from defense and healthcare firms.

TikTok, Meta and YouTube restrict Charlie Kirk shooting videos with age gates and warnings while X faces criticism for allowing continued circulation.

Cybercriminals use fake troubleshooting websites to trick Mac users into running terminal commands that install Shamos malware through ClickFix tactics.

San Francisco startup Fable launches Showrunner, an AI platform dubbed the 'Netflix of AI' that generates animated episodes from text descriptions with Amazon support.

Apple raised iPhone prices for some models despite receiving tariff relief from President Donald Trump, with the new lineup starting at $799 for the base model.

A two-story 3D concrete printed home in Western Australia demonstrates faster construction methods that could reshape American housing amid rising costs.

Credit scores remain important during retirement for insurance rates and housing applications, while seniors become prime targets for identity theft and financial scams.

Scammers now send unexpected packages with QR codes that redirect victims to fraudulent websites or download malicious software to steal sensitive information.

Meeting AI tools record private conversations alongside work discussions, creating privacy risks that can be managed with proper settings and awareness.

Hotel privacy concerns are valid but rare, with methods to detect hidden tech using smartphone flashlights, mirror tests and scanning apps.

Improve your Wi-Fi speed and reliability with 10 simple router optimization tips that don't require special apps or expensive subscriptions.

A Columbia University breach exposed names, Social Security numbers and academic records of nearly 869,000 people, with notifications beginning in August.

Rental car drivers use AI-powered apps like Proofr to protect themselves from unfair damage fees as major companies deploy automated inspection tools.

Fox News' AI newsletter brings you the latest on technology advancements around artificial intelligence.

OnTrac data breach between April 13-15, 2025, exposed personal information of over 40,000 people including Social Security numbers and medical records.

A woman named Wika announces her engagement to an AI chatbot sparking worldwide debate about virtual relationships and technology.

The notorious people search site National Public Data relaunches despite a previous breach affecting 3 billion individuals, raising fresh privacy concerns.

Revolutionary TRAUMAGEL gel controls life-threatening bleeding from gunshot wounds and traumatic injuries, helping first responders prevent prehospital deaths.

The Diet Demons

Weight Loss