Finally... The Truth About Weight Management
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Slide show for Health and Fitness Professionals offering Weight-Management services based on sound physiological protocol
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This document provides information about general wellness and nutrition from Neville Loh, a fitness specialist. It discusses how people can lose weight or gain muscle through diet and exercise, as well as common ailments from improper methods. General wellness is defined as having a healthy weight through consuming the right amount of nutrition for one's needs. Methods for losing weight include exercising, going on diets, consuming slimming pills, or liposuction, while gaining muscle involves gym workouts, excessive eating, weight gainers, or protein shakes. The document recommends achieving weight goals through a healthy diet with sufficient nutrients and correct supplementation. It emphasizes the importance of a balanced diet to meet the body's various nutritional needs.
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1. It defines macro and micronutrients and their importance for a balanced diet and performance.
2. It describes nutritive and non-nutritive components of the diet including proteins, carbohydrates, fats, vitamins, minerals, fiber and water.
3. It discusses eating disorders like anorexia nervosa and bulimia as well as their causes, symptoms, and treatment.
4. It outlines the effects of diet on performance and how essential nutrients like carbohydrates, proteins, fats, vitamins and minerals impact an athlete's performance.
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Athletes need to carefully manage their nutrition to support their performance. Following the food guide pyramid can help athletes get the right balance of carbohydrates, proteins, vitamins, minerals, and water. In particular, carbohydrates provide energy, proteins help build muscle, and staying hydrated through drinking water is essential to prevent dehydration, especially when exercising in hot conditions.
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The document outlines 7 benefits of the keto diet: 1) Weight loss as the body taps into fat reserves for energy. 2) Reduced appetite. 3) Improved focus as blood sugar levels stabilize. 4) Increased energy from a constant fat-based energy source. 5) Help for type 2 diabetes by stabilizing blood sugar. 6) Improved cholesterol levels. 7) Lower blood pressure allowing some to stop medication. The keto diet involves eating low carb, moderate protein and high fat to induce ketosis, a metabolic state where the body burns fat.
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The document discusses the 6 essential nutrients: carbohydrates, protein, fats & oils, vitamins, minerals, and water. It explains that essential nutrients cannot be produced by the body and must be obtained through food. Carbohydrates provide energy and come in simple and complex forms. Protein is needed to build and repair tissues. Fats insulate, cushion organs, and transport vitamins. Vitamins and minerals maintain proper body functions. Water is the most important nutrient and helps process vitamins, hydrate the body, and regulate temperature.
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Essential fatty acid deficiencies can cause skin problems like dry, scaly rashes and slower wound healing. They may also lead to cognitive issues like learning deficits and increased dementia risk due to lack of important fats like DHA for brain and eye development. Consuming too much fat can result in obesity, constipation, atherosclerosis, and increased cancer risk due to factors like high cholesterol, low fiber intake, and overweight conditions straining the body. Maintaining a well-balanced diet is important to avoid deficiencies or excesses of fats.
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The document discusses the ketogenic diet, including what foods can and cannot be eaten on the diet. It explains that the keto diet aims to put the body into a state of ketosis by reducing carb intake and increasing fat intake. While the diet may aid weight loss, an expert warns it is not recommended for mood improvement and could disrupt gut microbiota. The diet restricts foods high in carbs like fruits, grains and sugars but allows fatty meats, seafood, oils, dairy and some low-carb veggies.
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4) Eat a cleaner diet high in protein and nutrients from fresh fruits and vegetables to provide nutrition for hair growth.
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The Atkins Diet uses the theory that limiting carbohydrate intake leads to weight loss by forcing the body to burn fat instead of carbs. The diet cuts carbs which cuts calories. It divides intake into phases focusing on protein. While effective for short term weight loss, concerns include nutritional balance and potential health risks. The group's analysis found the diet nutrient dense but unbalanced, with variety and cost as drawbacks depending on food choices.
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The custom keto diet is a brand new product that allows someone to create their very own keto diet plan based on their food preferences, daily activity levels, height, weight and target weight goals.
Lose Fat - Keep Lean muscular Mass
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Sports and Nutrition
This document discusses sports nutrition and covers the following key points:
1. It defines macro and micronutrients and their importance for a balanced diet and performance.
2. It describes nutritive and non-nutritive components of the diet including proteins, carbohydrates, fats, vitamins, minerals, fiber and water.
3. It discusses eating disorders like anorexia nervosa and bulimia as well as their causes, symptoms, and treatment.
4. It outlines the effects of diet on performance and how essential nutrients like carbohydrates, proteins, fats, vitamins and minerals impact an athlete's performance.
5. It provides guidance on eating for weight control including calculating
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- True fat loss requires focusing on individual metabolism, nutrition, and exercise needs rather than a one-size-fits-all approach, as people differ genetically and have unique lifestyles.
- Long-term success depends on making lifestyle changes focused on permanent fat loss through diet, exercise, and supplementation tailored specifically to an individual's body rather than short-term calorie restriction or commercial weight loss programs.
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Richard Talens and Brian Wang of Fitocracy discuss strategies for improving health and fitness in less time through better nutrition and targeted training, emphasizing decreasing carbohydrates, increasing protein, focusing on weight training over cardio, and using intermittent fasting and calorie counting when necessary to lose weight and improve body composition. They argue this approach can help people look and feel better in less hours spent each year compared to traditional fitness programs.
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All that will get you is short-term weight loss, followed by weight regain and an even slower metabolism than you have now.
Fat loss is not about willpower and deprivation. It's time to start working with your biology instead of against it.
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This document discusses the benefits of a ketogenic diet, which involves consuming high fats, adequate proteins and low carbs. It outlines 7 main benefits: weight loss, reduced appetite, improved focus, more energy, better management of diabetes, improved cholesterol levels, and lower blood pressure. The ketogenic diet puts the body in a state of ketosis where it burns fat for energy instead of carbs, resulting in weight loss. It also stabilizes blood sugar levels and reduces hunger/cravings. Overall, the diet is said to improve both physical and mental health when done correctly.
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The document discusses many topics related to health and wellness, advocating for a balanced lifestyle focused on nutrition, exercise, stress management, and overall well-being. It notes how modern diets high in sugar and processed foods have led to increased rates of obesity and disease. Key recommendations include focusing on healthy fats and proteins, strength training over excessive cardio, balancing the sympathetic and parasympathetic nervous systems, and adopting a holistic approach to health.
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Finally... The Truth About Weight Management
- 1. YOUR LOGO
- 3. Why All Commercial Diets Fail Weight-Loss vs. Fat-Loss l Conventional diets emphasize weight-loss. l The key to permanent weight-management is understanding the difference between “weight-loss” and “fat-loss.”
- 4. You Can’t Starve Fat..! Physiological FACTS l Fat is stored energy Your body will adapt to starvation l Fat requires oxygen to be burned l Oxygen requires exercise l
- 5. Personalization is the Key To Your Success.. One Size Does NOT Fit All l People are genetically different l People live individual lifestyles Individual food preferences l Individual caloric intake requirements l
- 6. The Big Myth... Restricted Calorie Dieting By the Numbers l 9 calories in one gram of fat 3,500 calories = 1 pound of fat l 3,000 calories = typical American daily intake l
- 7. The Big Myth... continued
- 8. Conventional Diets Lose Muscle... Not Fat! Faulty in Design.... The body is efficient at storing fat l Easier to convert muscle into energy l Conventional diets starve muscle l Most diets don’t include any activity - no oxygen l
- 9. Conventional Diets Can Cause Damage! It Gets Even Worse..! Restricted calories = Starvation l Restricted calories = Compromised Immune System l Restricted calories = Agitated Nervous System l Restricted calories = Hormonal Imbalances l
- 10. A Typical Dieter Meet Joe Dieter Age: 40 l Height: 6’ 1” l Weight: 200 lbs l Body-Fat: 24% l Daily Caloric Intake: 3,000 l Two Big Meals per day l
- 11. Typical Dieter: 2 Weeks Restricted Calorie Protocol l Calorie intake reduced to 2,000 per day l Results: Weight drops to 190 in just 2 weeks l Symptoms: Metabolic rate declines / sluggish
- 12. Typical Dieter: 5 Weeks “Plateau Busters Program” l Calorie intake cut to 1,500 per day l Results: Weight drops to 180 Symptoms: requires sleep / sluggish / headaches l Cravings: sugars and fat l
- 13. Typical Dieter Results: 10 Weeks What Happened..? Results = 170 lbs after 10 weeks l Body-fat = 22% l Lost 30 lbs l Lost 2% body-fat l
- 14. Typical Dieter: 1 Year Later It Got Worse... Age: 41 l Weight: 203 lbs l Body-fat: 32% l Calorie intake: 2,000 l
- 15. Concept of Individuality Different Philosophies... l Old: You must conform to our program l New: Our program will conform to You
- 16. You are Unique! Physical Characteristics Age l Body-fat l Stress l Genetics l Height l Weight l Gender l Ethnicity l
- 17. Elements of Individuality Nutrition Exercise Supplementation * (optional)
- 20. Exercise - American Medical Association Council on Scientific Affairs 1991
- 21. Exercise l Aerobic exercise Anaerobic exercise l Fat requires oxygen to be burned l Oxygen results from exercise
- 22. Why Supplement? Modern technology depletes foods through: Pesticides / Chemicals l Cooking / Heat l Modified animal feed l l Genetically altered foods
- 23. How to Achieve Your Goals l Focus on fat-loss instead of weight loss l Discover more about how your body works l Learn more about foods - become an expert l Design a menu for YOUR body’s needs
- 24. How to Achieve Your Goals l Retain a fitness expert l Design an exercise program around YOU l Exercise at least 4 days per week l Chart YOUR progress - every day!
- 25. How to Achieve Your Goals l Learn about Nutritional Supplements l Take only that which you need. Food first! l Be Consistent
- 26. How to Achieve Your Goals Take Action!