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Mon, Sept. 23

Eat healthy and walk off that fat

A study was done on a crew of men and women who sustained themselves in a glass-enclosed, self-contained research laboratory over a two-year period.

They participated in physical activity daily and consumed diets around 1,750 to 2,100 calories. They consumed about 12 percent of calories from protein, about 11 percent calories from fat and about 77 percent calories from complex carbohydrates.

The crew had lower blood pressure, lower blood sugar and cholesterol, and decreased insulin production. The crew also successfully lost weight.

Men lowered their body mass index by 19 percent on average, and women lowered their BMI by 13 percent.

Fewer calories and physical activity certainly contributed to the crew's excellent health and weight loss. However, it should also be noted that their diets were more nutrient-dense than other diets. They consumed all essential nutrients and at least the recommended dietary allowances.

Short-term studies have shown that people lose an average of 5 pounds or more if they are participating in a weight loss program. Long-term studies show that people who exercise are more likely to lose weight and avoid gaining weight.

The goal of weight loss should be to reduce body fat. Exercise can significantly help reduce fat and prevent muscle loss. However, duration is the key when it comes to fat loss. The National Academy of Sciences recommends 60 minutes of daily exercise to optimize fat loss.

When a person exercises, the body burns carbohydrates for energy first. After about 30 minutes of moderate exercise, the body starts to burn more fat than carbohydrates. Walking is best for most people. Ideally, you want to work out a large muscle group, such as your legs or upper body. Also, most people can walk at a moderate pace for long periods.

There are several benefits of exercise. Exercise can help improve your self-image. It can help you develop the confidence and a positive attitude that will help you to maintain that good healthy diet. Regular exercise can help you lose weight and feel better emotionally.

Since you are doing something good for your body, your mind benefits as well. You'll feel good about doing something healthy for your body. And you'll feel great about doing something beneficial for your weight loss too!

So the next time you feel sad or stressed, or want to reward yourself for weight loss progress, try exercising. It will help you continue to progress and make you feel good! You too can enjoy similar health benefits and weight loss results!

If you are uncertain if you are following a diet that consists of all the essential nutrients that your body needs and what the RDA amounts are, Diet Center can help ensure you consume all the nutrients your body needs.

Thanks for reading Diet Center's tip of the week. If you have questions or comments, please feel free to stop by the Diet Center at 1848 Hope Ave, call (928) 753-5066 or e-mail me at

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