Fact on Fat By Allan Bolton, BHMS(Hons), MAAESS
Allan is the program developer, lecturer and consultant to
Gutbusters, Weight Watchers, NSW Health Dept, Diabetes Australia.The NH&MRC rate Australians with Americans as the fattest people on earth. Australians are getting fatter at a rate of about 1 gram of fat per day, per head of the population (2.6kg per decade). Consumers spend approximately $500 million dollars annually on weight control programs and products.
Normal menstrual function occurs only when women have enough fat present to act as energy insurance for the term of a pregnancy. When fat stores are too low the menstrual cycle becomes dysfunctional resulting in reduced oestrogen production, which can have various adverse effects, in particular, increased risk of osteoporosis.
Excess central fat (fat stored around the waist) is unhealthy; it is related to mature onset diabetes, heart disease, high blood pressure and obstructive sleep apnea (snoring). Central fat responds well to exercise and is characteristic of men and post-menopausal women.
When you hit a plateau take the attitude that if you're not gaining you're still winning.
Optimise your physical activity by adopting the attitude that physical activity is an opportunity not an inconvenience.
Perfectionists don't win at weight loss! Avoid conditions of heavy food restraint and exercise programs that are totally unrealistic. Depriving yourself only leads to depression and binging, which results in feelings of guilt and uselessness.
Set realistic goals. Don't expect more of your body than it can genetically accomplish. Before setting goals take a good look at your parents, siblings and yourself. Remove the body fat and you're left with a basic shape. Tailor your goals around this family shape and when you achieve them be proud of a job well done.
Avoid magic bullets that promise you everything but give you nothing.
Don't diet. Diets make you feel fat and unhappy. The word 'diet' is really 'die' with a cross at the end to mark the place where previous fat loss efforts have passed away! This is what dieting does for you:
- Cuts your fuel supply, making you hungry and unhappy. You end up eating more anyway. One binge session can equate to one month of tight restraint - no fun!
- Slows your metabolism and activates the fat cell's protection mode.
The good news is that you can put more fuel in your body without having to put more baggage in the boot. Don't diet - learn to make better choices that don't leave you feeling guilty. The result is steady but sustained fat loss.
This handout is provided by Network for Fitness Professionals
P0 Box 57, Neutral Bay, NSW, 2089.
Web site: www.globalfit.net