Deadly choices

Get a good start to your day

Eating breakfast jump-starts your metabolism so it's no accident that those who skip this meal are 41⁄2 times as likely to be obese. The heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. While those who got zero to 11 percent gained nearly 3 pounds.

Get up and move

Fifteen years of research at the Mayo Clinic has shown that sitting all day long at the office is actually quite harmful to human health and that people who are obese tend to be seated two hours more than leaner people.
Inactivity (4 hours or more) causes a near shut- down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up—for example, while talking on the phone.

Know thy ennemy

Let me quote from Sun Tzu's Art of War - "If you know the enemy and know yourself, your victory will not stand in doubt". Knowing and understand the kind of fat you need to fight off will give you a better chance of getting rid of it. Below is a brief description of the layers of tissue found in the human body.

Subcutaneous fat. This is the fat you see in your hips, you thighs and your abdomen. A researcher from Wake Forest U stated that during the time of our ancestors, subcutaneous fat actually is of use – as stored nutrients in the body during winter or famine. Today, however, with the ease of access to food and our ever-becoming sedentary lifestyle, subcutaneous fat is bordering from unnecessary to unhealthy. Some sources claim that it becomes far more dangerous when the fat is found in the stomach, as it may affect the internal organs.

Muscle. After the subcutaneous fat are the muscles. More muscle means less fat, burning calories at a faster rate. Building more muscle is the key to weight loss. Not only does it cut fat, but muscle building also gives individuals leaner and better looks.

Visceral/toxic fat. If we were in a video game, then this is the final boss. This type of fat is usually found deep within the abdominals. Ever the danger, visceral fat makes its way through your internal organs via the blood vessels around the internal organs, or the portal circulation, which ultimately affects the functions of internal organs. Fats like these jump from organ to organ, from vessel to vessel, and may attack your internal system such as the liver. Visceral fat counters your liver's capability to manage the levels of cholesterol which poses you at risk of heart disease. Apart from heart disease, visceral fat opens individuals to the risk of acquiring diabetes as they can cause insulin to become less effective in its job of storing fat.

Don't forget...

Break through a plateau

Add resistance training to your program.

A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. (If you are 35 years or older, or haven't exercised regularly, begin with 10 to 15 minutes two to three times a week.) In addition, resistance training (weight training with free weights or machines) several times a week can help increase muscle strength and density, which in turn allows you to burn more calories faster. Studies show that weight training can increase the rate at which your metabolism burns calories almost overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.

Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.