The Thyroid a Powerful Weight Regulating Gland

22 09 2018

Updated 22 September 2018

The thyroid is a small gland in the neck no bigger than a buckeye butterfly.  But this glands hormone also influences other hormone producing glands which have much to do with our weight and other important metabolic interactions and bodily functions.  Just because these glands are small, does not mean they are insignificant.

Walk More to Burn Additional Calories

It is seen through patient and animal research that hypothyroidism (underactive thyroid gland) can cause many types of problems:  weight gain, depression, sluggishness, fatigue, bad mood, unhealthy appearance, impotence, water retention that adds to excess weight and cellulite, pear-shaped figure, infertility, PMS, hardening of the arteries, cystic breasts/ovaries (including breast/ovary cancer), irritability, bad complexion, puffiness under the chin, forgetfulness, irritability, apathy, dry skin, intolerance to cold, enlargement of the thyroid and unhealthy hair, nails and teeth.

If you have hypothyroidism to the degree where one quarter of the thyroid hormone thyroxin is produced, you may also suffer from chronic fatigue.  On the opposite end of the spectrum, hyperthyroidism causes an overactive thyroid gland condition that has the opposite effect on the body’s metabolism.  The “hyper” condition speeds up the metabolic process, causing underweight and hyperactive tendencies.

A more serious disorder from an underactive thyroid is a goiter (swelling in the neck area).  This occurs because the thyroids enlarge to compensate for lack of iodine in the diet.  However, a goiter can occur, even if you’re not iodine deficient.  This swelling or enlargement of the thyroid glands is also known as Graves Disease.  Regardless of whether you have a hypo/hyper thyroid condition, both conditions untreated can become a life threatening situation.

Before I get more into the meat of the matter let’s first understand what trace mineral stimulates the thyroids hormone “thyroxin” secretion.   A very important mineral is iodine.  There is also another one needed that works with iodine to manufacture the thyroxin hormone.  And that mineral is Tyrosine, an amino acid.  Luckily Tyrosine can be consumed through many types of high-protein foods such as chicken, milk, cheese, beans, bananas, soy products, peanuts, almonds, fish, turkey, etc.  Iodine, along with tyrosine is required to produce a normalized balance of the thyroxin hormone to stabilize our caloric burning furnace.

Spoil your children in moderation. Walk and share fun exercise activities with them.

There is a TSH (Thyroid-Stimulation Hormone) test that tells a treating physician if your thyroid is producing proper amounts of thyroxin hormone to keep your metabolic system balanced.  The test determines if your thyroid is working correctly through reading TSH levels in the blood.   This stimulator hormone is produced by the pituitary gland.  So as the pituitary gland slows down within the metabolic system it releases more TSH to signal “speeding” up the thyroids production of thyroxin.  This test can determine proper levels of TSH hormone in the blood.  The TSH hormone release is directly related to many interconnecting metabolic processes.  If all other metabolic processes are working correctly, the thyroid hormone release stimulated by TSH should normalize all metabolic functions which impact weight loss/gain and mitigate other disorders.  But if too little, or too much TSH is produced than the test will show ranges from under/over active and normal thyroid gland.

Normal TSH test scores will be between 0.4 and 2.5.  A low score of 0-0.4 is hyperthyroidism.  And if the score is between 2.5 and 4, this means there is risk for hypothyroidism.  Anything higher can lead to a major health concern.  Many doctors will resist treating patients until they hit a 10.  This is basically due to the delicate balance and interactions these hormones and chemical exchange relationships have on the entire metabolic system.  Nevertheless, if your measurement is at 4 or above, or below 2.5, you should discuss a treatment course with your medical specialist.

Although your thyroid only requires a hundred thousandth of a percentage of your body weight in iodine (150 micrograms daily – the best sources of iodine comes from seaweed, onions, seafood and salt); without it the thyroid cannot function.  If you don’t have enough of this mineral, you gain weight.  But if you get enough of it in your diet, adding more through supplementation will do absolutely no good because the glands function is balanced, or better known as “normalized effect”   That is, if your thyroid is functioning normal, iodine will not help because the thyroid is already normalized and functioning correctly.

If you must take an iodine supplement for an underactive thyroid, kelp is the best organic source.  It appears to have “the best “normalizing effect on the thyroid gland.  However, if your iodine dose is incorrect, it is possible to supplement with too much, or too little.  Some of the symptoms of iodine over supplementation include:  Severe acme, become underweight, emotional imbalances, hyper-activity, mental and emotional instability, negative effects on thyroid glands, skin irregularities (welts on arms/face, rough skin) and problems with focus, or spaced out feelings.

Getting enough iodine in the diet should not be a problem since we get it in our everyday table salt, processed and fast foods and through its presence in crop fertilizers.  However, the key issue with our iodine in our everyday diet is, most of us do not get organic iodine (e.g., seaweed, “kelp”).  Homeopathic doctors have prescribed kelp, vinegar, B6 and a lecithin diet for treatment of obesity and other types of preventative disorders for years.  The diet is also beneficial to brain tissue, sensory nerves and spinal cord.

However the normalizing effect of iodine benefits for an overweight problem gets lost in translation within the market place for those desperate to lose weight.  That is, consumers are lead to believe if iodine is good for the thyroid, than more is better whether you need it or not.  But there could be nothing further from the truth.   There is another way to look at this statistically.  Eighty percent of all thyroid cases are diagnosed as the hypo-type.  But this percentage does not equate to eighty percent of those that are obese have a thyroid problem.

Aerobic workouts good for the cardio Muscular endurance

Let’s also not forget those who choose “not to exercise, or eat healthy diets,” but have healthy thyroids with plenty of iodine in the diet.  They will not lose more weight by increasing iodine intake.  Also, 8 times out of 10 thyroid disorder diagnosis are more prominent in women than men.  And as a natural progression of aging, increased risk of thyroid disease occurs naturally.  And if you have an autoimmune disorder, type 1 diabetes, or rheumatoid arthritis your at higher risk for thyroid disease.  These diseases and other factors are the tip of the iceberg when it comes to diagnosing whether or not your thyroid needs stimulation to help you manage your weight.

If you do supplement your diet with iodine, it is important to understand it is also important to get enough vitamin A as well.  Vitamin A allows the thyroid gland to absorb the iodine.  If absorption of iodine through the gland does not occur optimally, then the production of thyroxin will occur relative to the glands absorption rate.  Recall, with reduced thyroxin hormone production, you have a lower BMR that does not help your weight loss and overall health goals.

One last point I’d like to touch on regarding a hyper-thyroid condition.  There are many cases documented where speeding up the thyroids function will cause weight loss.  But there are also cases where speeding up the thyroid function causes weight gain.  You ask how this is possible.  Because, by increasing the metabolic function, you also increase appetite.  Here is another truth, for those that lost weight during hormone treatment, once the hyper-active treatment stopped the weight came back.

Dogs need exercise as well to keep their body weight healthy.

Therefore, it appears that thyroid treatment to treat obesity does not appear to be real useful in many obesity cases.  This is why you should seek a treating physicians advisement to get help identifying the cause of your weight gain problem.  If you are diagnosed with thyroid disease, then you’ll likely be prescribed a synthetic thyroxin to replace the hormone your thyroid can no longer produce.

By working with your doctor to adjust to the necessary doses, you’ll begin to look and feel better.  In other cases some of you may need a combination of treatments to regulate, or lose body weight that include thyroxin prescription, diet and exercise.  And in other weight loss/gain situations – relative to disease and disorder(s) diagnosis…

Varying medical treatment strategies may be necessary as opposed to thyroid treatment. The point being, your thyroid may not be the problem. It may be one of several other connecting hormone functions dependent on the thyroid hormone that has malfunctioned and needs treatment.

References,

American Thyroid Association.  Thyroid and Weight.  2005. http://www.thyroid.org/patients/brochures/Thyroid_and_Weight.pdf

Hastings, John.  The Truth about the Thyroid.  The Oprah Magazine. Jan 2009. http://www.oprah.com/health/The-Truth-About-the-Thyroid-and-Weight-Gain

Veracity Dani.  How Iodine Accelerates Weight Loss by Supporting the Thyroid Gland.  Natural News.com, June 25, 2005.  http://www.naturalnews.com/008902.html

Woodard, Marc T.  GH-Hormone Stimulator the Fountain of Youth Elixir?  Mirror Athlete’s Fitness Secrets!  23 February 2012.  http://www.mirrorathlete.com/2012/02/23/exercise-is-the-anti-aging-hormonal-fix/

Woodard, Marc.  Low Testosterone, another Man-Made Risky Fix?  Mirror Athlete Fitness Secrets. January 22, 2012.  http://www.mirrorathlete.com/2012/01/22/low-testosterone-another-man-made-risky-fix/

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2012-18 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





New Year Resolution Guarantees Weight Loss Success

20 12 2014
Aerobic workouts good for the cardio Muscular endurance

Is this the secret to safe weight loss?  The answers may surprise you.

After all the Holiday festivities, one has to wonder what fitness and/or health resolution will be made this year and stuck too?

It seems as we age and for many of us, increased body is added each year.  And with that being said, we continually resolve to improve our eating and exercise habits and quit unhealthy vices.

We tell ourselves we’re going to get serious this time and get fit while losing weight.  I realize we all have good resolution intentions.  However, for most this is easier said than done.

If you lack will power to change bad habits long term, the results on the organic brain/body will experience more pain and suffering than necessary in the long run.  If one is not concerned about such things then risk of disease and shorten life span may ensue if positive change does not occur.

If your serious about healthy change and willing to follow a fitness plan that’s right for you, “you can” improve quality of life experiences in a more fit body.  But you must keep the following perspective in mind.  It took years to become unfit and unhealthy.  It may take some time to turn around an unfit condition.  The good news is this change can be done in a reasonable time with little effort, once the body chemical activation secret is understood.

Yah I know, easier said than done for some of you.  Because some believe “I can’t change, or I’m too old, or I’m going to die eventually, so what the hell.”  You say these things not because you don’t believe change is possible.  But it’s easier to talk yourself out of change for lack of knowing what dietary and exercise actions may actually work for you

What would you say if I could provide you valuable insight on how to improve health, lose weight safely, increase fitness levels and increase longevity odds at no cost and modest will power?

And this knowledge simply involved understanding how to activate addictive body chemicals produced by your own body. Thereby increasing will power to continue a fitness plan and achieve your desired fitness result?  Would you be interested in this insight?  Most would say yes, what’s the catch?

No Catch.

What, you thought I was talking about a magic pill or have some other hidden agenda?

Nope.

No need for pills or gimmicks, your body produces these powerful chemicals once you know how to activate them daily.  And I’m going to give you this known scientific information at no cost.  And believe me the marketers don’t want you to have this information, why?  Because they lose fitness and nutrition sales revenues.

If your looking to select a fitness or diet plan, don’t get duked into one that guarantees quick results!   Man-made products produced from unnatural chemical additives compromise the mind and body at the cellular level.  Also fad and fitness diet-exercise plans not relative to your lifestyle will only work short term, or not at all.

These “quick fix” fast weight loss and fitness fad concoctions are wrong for most of us long term.  Especially if one becomes dependent on them.  Thereafter has potential, if nothing else changes to cause more harm than good in the long run.

Now click on the following link and learn how to activate those powerful body chemicals naturally, lose weight safely and improve health and fitness levels long term.

Click: on Link:  “Get Skinny by Activating Addictive Body Chemicals.”

Author:  Marc T. Woodard, MBA, BS Exercise Science, ANG MSC CPT Ret. 2014 MirrorAthlete® Copyright, All rights reserved. Visit MirrorAthlete® home site and sign up for free monthly newsletter.





Relative Fitness Programming Sustains Active Lifestyles

23 02 2014
Get your aerobics in over the weekend on your bikes in new and exciting places.  Exploration on foot or bike is one of our families favorite activities.

Get your aerobics in over the weekend on your bikes in new and exciting places. Exploration on foot or bike is one of our families favorite activities.

I’m often asked, what’s the best way to get in shape and lose weight?  The first thing that comes to mind, you must find an exercise activity program that’s “relative for you.”  Through client consults it is not surprising to learn if you’re not passionate about “your” exercise activity, you’ll not stick with it, thereby compromising your health and overall lifestyle. 

    Fitness levels can be increased simply by identifying a duration activity that motivates you to move your body with purpose.  Most aerobic and anaerobic exercise routines center on a 3 to 5 day program, 30-60 minutes in duration.  Typical fitness goal requests from clients look to achieve weight loss, muscular endurance, tone, increased strength and increased range of motion. 

    Anaerobic activity is defined, where strength, power and high muscular intensity effort is applied during exercise.  Whereas aerobic activity is exercise of low-medium and high cardio intensities that rarely exceed 85% of our max heart rate for a majority of us.  Target Heart Rate (THR) is often used to monitor heart beat rate at the carotid (neck) or radial (wrist) artery.  Heart rate tells us when to increase or decrease exercise intensity to stay within the fat burning zone to achieve the best results. 

    Science shows us that aerobic exercise intensity at ~60-70% THR zone is the fat burning “sweet spot range” to burn fat and reduce body weight.  Look up “THR zone” within any search engine to calculate your THR relative to age and current fitness levels to burn more body fat. 

    How does one determine and build a relative fitness program?  Many individuals have learned through time to build a program that works for them.  However, many others need the services of a professional fitness trainer.

    What do I consider a professional fitness trainer?  An undergraduate [physical and health sciences] that is certified, experienced in fitness profiling and obtaining client profile data points including fitness assessments meeting specific protocol criteria and standards.  Then analyzing the data to build a customized fitness program relative to the client’s fitness and health needs. 

    The data points necessary to build a relative fitness program may include the following: medical history analysis, fitness objectives and activities goals analysis, nutritional analysis and fitness level assessments [strength, muscular endurance, flexibility, cardio endurance, postural analysis and body fat%], etc.  A customized fitness program designed around fitness objectives with subjective client criteria in mind has the best chance of optimizing fitness results.  And for many American’s the number one fitness goal is weight loss. 

    All too often relative fitness programming is disregarded where some jump on others band wagons in hopes of receiving the same results.  It is often thought if one follows another’s exercise routine, they’ll receive the same fitness benefits.  Sometimes this strategy works, but all too often it fails because it’s relative to another’s unique mind, body and spirit and environment(s) in which they live.   

    Whatever it is others are doing won’t necessarily work for you in the same way.  Why?  Maybe it’s not relative to your current state of mind or health, or conducive to the environments in which you live, work and play.  Also, what is your body type and state of health?  For example, what exercise activities would best optimize your current physical abilities relative to your current body shape, health and fitness levels? 

    I’ve seen people buy a year’s gym membership, purchase home equipment, work out with a buddy that pushes too hard, or buy non-certified professional 1:1 trainer serves, etc., then get too sore or hurt themselves.  Since this is a bad experience they drop out of the program because they weren’t profiled and programmed relative to their lifestyle, fitness and health needs. 

    Exercise intensity is important for increased fitness levels and performance.  But one must be eased into intensities if absent from exercise beyond a typical walk pace or daily routine for some time.  Once you become conditioned to increase movement and exercise activity daily there is an effort of intensity “sweet spot” relative to your fitness goals.  This effort of intensity is not too low and not too high, somewhere in the middle and just right for a majority of us to achieve our fitness goals. 

    Those involved in intermural or professional sports activities who condition themselves at higher intensity levels must be programmed at higher levels of exercise intensity to keep a competitive advantage.  If you are not trained or conditioned to exercise yourself above 70-85% THR, you’ll likely have a bad physical experience and you’re New Year’s resolution will go right out the window.  Professional athletes often train above 85% THR intensities conditioning themselves for a muscular endurance and/or strength event. 

    For the novice, it is recommended a 1:1 session and orientation to exercise programming.  I highly recommend purchasing professional and certified fitness trainer services that includes fitness profiling and assessments to develop a customized fitness program that’s relative for you.  Especially if you’ve failed previously in the gym environment, or have been out of the exercise circuit for a long period of time, or have not been able to stick with any other form of exercise no matter how hard you try.  The cost of these professional services is usually reasonable for the time spent in consultation, fitness programming and 1:1 exercise training. 

    A good trainer will balance a variety of aerobic and anaerobic exercise activities inside/outside of the gym environment to keep boredom at bay with environmental lifestyle in mind.   For example two or three days a week your focus could be strength training exercises and/or Circuit weight training where you use 8-12 stationary pieces of equipment providing aerobic and anaerobic benefits completed within 20-30minutes. 

     On the same days or alternate days you may also make a commitment to participate in a low-to-high impact aerobics activity dependent on activity interests.  Such as, instructor lead classes, or home exercises:  Spinning (stationary bike), Zumba [dance moves of salsa, reggaeton, mambo, flamenco, rumba and hip-hop], or boot camp exercise classes. 

    Or instead of organized fitness instruction classes, you may be more comfortable, or practical dependent on activity goals analysis to engage in self-pace exercise activity in the home or outdoor walking, jogging, biking, rowing, swimming, ballroom dance, or competitive intermural sports (indoor racquetball, basketball, squash, etc.).  

    There is also stationary aerobic exercise equipment that is found in most gyms, or can be purchased for home use:  stair-stepping, treadmill, or recombinant bike-steppers, cross trainer elliptical, Nortrac Ellipticals. 

    What is elliptical?  These are aerobic stationary exercise machines that simulate stair climbing, rowing, walking and running that also increase range of motion without causing extreme stress on weight bearing joints. Thereby reducing the likelihood of injuries and optimizing the fat burning benefits while toning core muscle groups. 

    People recovering from injury often rehabilitate themselves at a low intensity pace on these types of machines.  But don’t underestimate their usefulness.  Resistance can be set to provide an intense workout to lose more body fat while toning muscles and optimizing cardiovascular and muscular endurance performance. 

    For intermediate and advanced exercise enthusiasts if you’ve been working out for years and feel like you’re physical performance, or competitive advantage is stagnant you may need the services of a fitness trainer that specializes in competitive task specific/sports activity profiling.  A professional sports trainer can help design and develop a program that’s relative to achieving the desired competitive advantage and overall fitness sports goal.  These sports trainer specialists can design a relative task specific sports program to get you to the next competitive level. 

    Regardless of experience, fitness level or goals, once you become exercise and activities conditioned, don’t be afraid to challenge yourself.  Do increase intensities, duration and frequency of activities to modify your fitness program (mix it up) once your conditioned to do so.   

    Continuous improvement through variety using a relative plan that’s right for you is a sure fire method to ensure you achieve and sustain your fitness goal(s).  This will ensure your fitness results and performance don’t plateau and you stay excited about the next day’s work out.  If you want to sustain a healthy and active lifestyle for the long haul, professional fitness programming provides a relative road map to get you there and keep you on target.

Also Read, How to Exercise Safely and Increase Fitness Levels

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2014 Copyright.  All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com, Sign up for your free eNewsletter.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 





The Thyroid is a Powerful Weight Regulating Gland

21 05 2012
Most are not aware, additives in food’s do impact our metabolisms.

The thyroid is a small gland in the neck no bigger than a buckeye butterfly.  But this glands hormone also influences other hormone producing glands which have much to do with our weight and other important metabolic interactions and bodily functions.  Just because these glands are small, does not mean they are insignificant.

     It is seen through patient and animal research that hypothyroidism (underactive thyroid gland) can cause many types of problems:  weight gain, depression, sluggishness, fatigue, bad mood, unhealthy appearance, impotence, water retention that adds to excess weight and cellulite, pear-shaped figure, infertility, PMS, hardening of the arteries, cystic breasts/ovaries (including breast/ovary cancer), irritability, bad complexion, puffiness under the chin, forgetfulness, irritability, apathy, dry skin, intolerance to cold, enlargement of the thyroid and unhealthy hair, nails and teeth.

     If you have hypothyroidism to the degree where one quarter of the thyroid hormone thyroxin is produced, you may also suffer from chronic fatigue.  On the opposite end of the spectrum, hyperthyroidism causes an overactive thyroid gland condition that has the opposite effect on the body’s metabolism.  The “hyper” condition speeds up the metabolic process, causing underweight and hyperactive tendencies.

     A more serious disorder from an underactive thyroid is a goiter (swelling in the neck area).  This occurs because the thyroids enlarge to compensate for lack of iodine in the diet.  However, a goiter can occur, even if you’re not iodine deficient.  This swelling or enlargement of the thyroid glands is also known as Graves Disease.  Regardless of whether you have a hypo/hyper thyroid condition, both conditions untreated can become a life threatening situation.

     Before I get more into the meat of the matter let’s first understand what trace mineral stimulates the thyroids hormone “thyroxin” secretion.   A very important mineral is iodine.  There is also another one needed that works with iodine to manufacture the thyroxin hormone.  And that mineral is Tyrosine, an amino acid.  Luckily Tyrosine can be consumed through many types of high-protein foods such as chicken, milk, cheese, beans, bananas, soy products, peanuts, almonds, fish, turkey, etc.  Iodine, along with tyrosine is required to produce a normalized balance of the thyroxin hormone to stabilize our caloric burning furnace.

     There is a TSH (Thyroid-Stimulation Hormone) test that tells a treating physician if your thyroid is producing proper amounts of thyroxin hormone to keep your metabolic system balanced.  The test determines if your thyroid is working correctly through reading TSH levels in the blood.   This stimulator hormone is produced by the pituitary gland.  So as the pituitary gland slows down within the metabolic system it releases more TSH to signal “speeding” up the thyroids production of thyroxin.  This test can determine proper levels of TSH hormone in the blood.  The TSH hormone release is directly related to many interconnecting metabolic processes.  If all other metabolic processes are working correctly, the thyroid hormone release stimulated by TSH should normalize all metabolic functions which impact weight loss/gain and mitigate other disorders.  But if too little, or too much TSH is produced than the test will show ranges from under/over active and normal thyroid gland.

     Normal TSH test scores will be between 0.4 and 2.5.  A low score of 0-0.4 is hyperthyroidism.  And if the score is between 2.5 and 4, this means there is risk for hypothyroidism.  Anything higher can lead to a major health concern.  Many doctors will resist treating patients until they hit a 10.  This is basically due to the delicate balance and interactions these hormones and chemical exchange relationships have on the entire metabolic system.  Nevertheless, if your measurement is at 4 or above, or below 2.5, you should discuss a treatment course with your medical specialist. 

     Although your thyroid only requires a hundred thousandth of a percentage of your body weight in iodine (150 micrograms daily – the best sources of iodine comes from seaweed, onions, seafood and salt); without it the thyroid cannot function.  If you don’t have enough of this mineral, you gain weight.  But if you get enough of it in your diet, adding more through supplementation will do absolutely no good because the glands function is balanced, or better known as “normalized effect”   That is, if your thyroid is functioning normal, iodine will not help because the thyroid is already normalized and functioning correctly.

     If you must take an iodine supplement for an underactive thyroid, kelp is the best organic source.  It appears to have “the best “normalizing effect on the thyroid gland.  However, if your iodine dose is incorrect, it is possible to supplement with too much, or too little.  Some of the symptoms of iodine over supplementation include:  Severe acme, become underweight, emotional imbalances, hyper-activity, mental and emotional instability, negative effects on thyroid glands, skin irregularities (welts on arms/face, rough skin) and problems with focus, or spaced out feelings.

     Getting enough iodine in the diet should not be a problem since we get it in our everyday table salt, processed and fast foods and through its presence in crop fertilizers.  However, the key issue with our iodine in our everyday diet is, most of us do not get organic iodine (e.g., seaweed, “kelp”).  Homeopathic doctors have prescribed kelp, vinegar, B6 and a lecithin diet for treatment of obesity and other types of preventative disorders for years.  The diet is also beneficial to brain tissue, sensory nerves and spinal cord. 

     However the normalizing effect of iodine benefits for an overweight problem gets lost in translation within the market place for those desperate to lose weight.  That is, consumers are lead to believe if iodine is good for the thyroid, than more is better whether you need it or not.  But there could be nothing further from the truth.   There is another way to look at this statistically.  Eighty percent of all thyroid cases are diagnosed as the hypo-type.  But this percentage does not equate to eighty percent of those that are obese have a thyroid problem.

     Let’s also not forget those that choose “not to exercise, or eat healthy diets,” but have healthy thyroids with plenty of iodine in the diet.  They will not lose more weight by increasing iodine intake.  Also, 8 times out of 10 thyroid disorder diagnosis are more prominent in women than men.  And as a natural progression of aging, increased risk of thyroid disease occurs naturally.  And if you have an autoimmune disorder, type 1 diabetes, or rheumatoid arthritis your at higher risk for thyroid disease.  These diseases and other factors are the tip of the iceberg when it comes to diagnosing whether or not your thyroid needs stimulation to help you manage your weight.

     If you do supplement your diet with iodine, it is important to understand it is also important to get enough vitamin A in the diet as well.  Why is this?  Vitamin A allows the thyroid gland to absorb the iodine.  If absorption of iodine through the gland does not occur optimally, then the production of thyroxin will occur relative to the glands absorption rate.  Recall, with reduced thyroxin hormone production, you have a lower BMR that does not help your weight loss and overall health goals.

     One last point I’d like to touch on regarding a hyper-thyroid condition.  There are many cases documented where speeding up the thyroids function will cause weight loss.  But there are also cases where speeding up the thyroid function causes weight gain.  You ask how this is possible.  Because, by increasing the metabolic function, you also increase appetite.  Here is another truth, for those that lost weight during hormone treatment, once the hyper-active treatment stopped the weight came back. 

     Therefore, it appears that thyroid treatment to treat obesity does not appear to be real useful in many of the obesity cases.  And this is why I recommend you visit your treating physician to get some help identifying the cause of your weight problem.  If you are diagnosed with thyroid disease, then you’ll likely be prescribed a synthetic thyroxin which will do a great job at replacing the hormone your thyroid can no longer produce.

     By working with your doctor to adjust to the necessary doses, you’ll begin to look and feel better.  In other cases some of you may need a combination of treatments to regulate, or lose body weight that include thyroxin prescription, diet and exercise.  And in other weight loss situations relative to disease and disorder(s) diagnosis, varying fit-healthy medical strategies as opposed to thyroid treatment will apply.

 References,

 American Thyroid Association.  Thyroid and Weight.  2005. http://www.thyroid.org/patients/brochures/Thyroid_and_Weight.pdf

 Hastings, John.  The Truth about the Thyroid.  The Oprah Magazine. Jan 2009. http://www.oprah.com/health/The-Truth-About-the-Thyroid-and-Weight-Gain

 Veracity Dani.  How Iodine Accelerates Weight Loss by Supporting the Thyroid Gland.  Natural News.com, June 25, 2005.  http://www.naturalnews.com/008902.html

 Woodard, Marc T.  GH-Hormone Stimulator the Fountain of Youth Elixir?  Mirror Athlete’s Fitness Secrets!  23 February 2012.  http://mirrorathlete.com/blog/2012/02/23/exercise-is-the-anti-aging-hormonal-fix/

Woodard, Marc.  Low Testosterone, another Man-Made Risky Fix?  Mirror Athlete Fitness Secrets. January 22, 2012.  http://mirrorathlete.com/blog/2012/01/22/low-testosterone-another-man-made-risky-fix/

Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2012 Copyright, All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





Just Admit It, You’re Fat

21 07 2011
For Each Day That Passes a New Beginning is Possible

Many of you will go through your day and not give a second thought to the calories you consume, and for others this is all you think about.  And as the days pass, so do the weeks, months and eventually years as pounds are gained.  At some point you’ll have to “just admit it and say, I’m fat.”  But not without first going through denial and “likely” causing “other” ill-health problems along the weight loss venture.  To complicate the scenario, you now have also focused on losing the weight at all costs.

 And understandably so, it is the reality for many have become a product of their environment.  It seems reasonable to assume someone other than the consumer should have some responsibility for America’s obesity problems, “don’t you think?”  Especially the fast and processed food industries and educational-health institutions.  But I wouldn’t hold my breath on this occurring anytime soon and neither should you.  Only you can lead your destiny in life and weight loss and lean body maintenance is something “most” of us have control over.

 Unfortunately, the majority of you will first go through a sequence of denials prior to the “admission of your fatness,” and before discovery to solve the underlying problems of your weight problems.  And for overweight American, bad behaviors and habits; including dependence upon quick weight loss solutions contribute greatly to our national obesity and health cost dilemma that our nation faces.  Yes, you heard me right; many of America’s weight loss solutions are making us fatter!   You ask, “How could this be?”  Continue reading and you’ll soon understand.  And for others, I know you’ve got a good idea where I’m going with this.

 To determine if you’re overweight or fat is first hard to admit.

 It may be apparent that you are spending much more of your income on new, but larger sizes of clothing.  As far as the clothing selection is concerned, it is noticeable your style of wear has become a variety of stretch type pants, shirts and/or dresses with overlaying materials.  Ever so slightly as time goes by you notice your getting heavier on the scale and the clothe you wore a few months ago are getting much more tight.  But this is of no concern to you; for your husband/wife, friends and other colleagues tell you, you look great.

 Even though the feedback you receive about your appearance is generally positive, this reinforces the fact you are not carrying excess baggage on your body…  However, you see that the mirror and scale don’t lie and you avoid them!

 Can you accept the truth in order to resolve the underlying fat problem?

 Inherently you know your appetite always seems voracious and the extra calories are going somewhere.  You now consider you’ve been receiving mixed messages and begin to question whether or not you’re fat.  You begin a process of discovery to find the truth ever so carefully; because you fear it and know you’ll have to make drastic changes with your addictive food choice habits.

You are now more focused on the facts, i.e., during the evening your aware of snacking late at night and continue this practice just before bedtime.  Your mind also continues to question your judgment through your eyes about the body fat you see in the mirror and it is getting harder to ignore.  You know your fat and simultaneously disgusted with the fact you don’t know how to change your course.  For now you decide it’s easier to ignore the weight and not deal with it.

 You then finally begin to ask point black questions of your friends, family and significant other because you can’t help but know the truth through another set of eyes.  Even though you’re sure you’re not going to like the answer.  For example, you ask the question, “Be honest, do you think I’m fat?”  Keep in mind, only a close relationship, or friendship knows you and you know them to a point where they really can’t lie regardless of how the question is posed or answered.  You can read it in their body language and speech posture.

 Whether or not they give you an honest answer, you have your answer.  Now you have to learn to be honest with yourself.  And remember, if you allow a really good friend or significant other to be open and honest without chewing their head off, you’ll receive an honest forthcoming truth and maybe some good helpful insight.

 Other addictive food habits, signs and symptoms of becoming fat,

 When you go out for dinner you notice supersizing your portions.  You also cannot help yourself from ordering more appetizers and desserts before and after the main course.  Before bed, your popping ant-acids like their after dinner mints for upset stomach and heartburn.

 In the morning you now feel somewhat bloated, have irritable bowel-like symptoms; such as constipation, diarrhea and/or irregular bowel movements.  You sit on the toilet for what seems like hours.  It takes you longer to feel good throughout the day.  Over consumption of poor food choices cause digestive, bowel and stomach problems.  You see the doctor more often than not, and receive other “band aide” medications to mask the symptoms.

Even worse upon awakening, you feel extremely hungry to a point that is too painful to bear (over eating and poor food choice is also the cause of this effect).  And to kill the hunger, you select baked, fried, or processed convenience foods as a quick cure.  For the crowd on the go, you have a craving for a large coffee nudge, or energy drink and large muffin, or fast food instant breakfasts that adds instantly 1000+ calories of high octane fuel to start the day.  If you’re not fat or have ill-health problems now, you’re well on your way if these bad daily eating habits are not stopped.

And in-between your main meals you drink sodas, consume more energy drinks and snack until days end; only to begin this habitual consumption practice all over day after day.  Poor eating habits and bad quality food selection from the marketers of addictive food products has got you right where they want you.  You are hooked! 

 You know you’re fat, but can you “now” accept the truth and move forward?

 Once again you look at yourself in the mirror and begin to wonder if you’d be considered fat by some standard outside of your subjective thought process.  You bite, and in comparison to larger people in your area and most noticeably on many TV reality shows you are satisfied your body weight is average for your age.  So you continue on with the daily habits and behaviors for some undefined time while you ponder upon this new discovery… 

 Fortunately for some with weight problems correct their behaviors and food choice habits before permanently destroying their metabolism and ability to lose weight naturally.  They have learned and understand Americans have an obesity problem mostly caused by poor food choice addiction and lack of daily exercise.  And with this knowledge understand excess body fat is not healthy.

 Once one learns through discovery about the “am I fat” truth, it is easy to come out of denial and acknowledge having a body fat and weight problem.   At this point of reckoning it is also true, to lose the weight seems to be a daunting task.

 A daunting task it is.  Shortcuts to weight loss will make you fat permanently!

 And how does one find the least painful and affordable solution in the most expeditious manner?  To accomplish this task most will resort and fall prey to one of the hundreds of quick weight loss gimmicks to assist in quick weight loss reduction.  Only in time and almost always too late; one realizes after using quick result solutions for years understand they are temporary.  But at the time of use, they are grateful for these products because they seem to magically work when needed.  Conversely, what many don’t realize is the need to focus on long-term natural weight loss and “safe ill-health preventative practices” for permanent results so the metabolic mechanisms that “lean you out” don’t break!

 Weight loss gimmick solutions always stop working at some point during the aging process.  Why?  Because the body’s metabolism is a “complicated fine-tuned organic instrument” that requires natural organic means of fueling, exercising and safe weight sustaining practices throughout the aging process.  And man-made “non-organic” weight loss solutions will break this fine-tuned instrument through time if these practices are not stopped!  The quick results weight loss solutions adds more body fat and contributes to other ill-health effects on the mind, body and spirit of being.

 It is far better to self admit and be honest about your weight gain and do something about it then deny a known truth for your health’s sake.  And now you know, or have always known [but didn’t want to admit it] to use unsafe weight loss diet solutions for long periods of time can also cause other ill-health problems on top of the obesity problem, i.e., high blood cholesterol and pressure, congenital heart disease, diabetes, musculoskeletal and postural pain, cancer, immune problems, IBS (Irritable Bowel Syndrome), Candida, the list goes on.

 The sooner you realize these truths, the sooner you can self-heal and begin to apply ill-health prevention practices and natural weight loss solutions that will last a lifetime.  And in learning how to have the will power to control your eating habits and feel good about yourself is priceless!  See how to customize a natural weight loss program that’s right for you and stay lean for life by reading the following Mirror Athlete eBook “Exposed Hard to Find Natural Weight Loss and Centurion Secrets” referenced link below.

 Reference Mirror Athlete Articles/eBook:

 Woodard, Marc T.  Mirror Athlete’s, Exposed Hard to Find Natural Weight Loss and Centurion Secrets, eBook.  World Wide Internet: http://mirrorathlete.com/Books.html: Portland, OR: Mirror Athlete.com. 2011.

 Woodard, Marc T.  This Year’s Fitness Weight Loss Goals, World Wide Internet: http://mirrorathlete.com/blog/2010/12/22/this-years-fitness-weight-loss-goals/.  Portland, OR: Mirror Athlete’s Fitness Secrets!  Mirror Athlete.com Blog, 2010.

 Woodard, Marc T.  The Silver Bullet Natural Solution to Wt Loss, Depression and ADD.  World Wide Internet: http://hubpages.com/hub/SilverBulletWtLossADDandAnti-DepressantSolution, Portland, OR: HubPages.com.  2010.

 Woodard, Marc T.  Weight Gain Cause “Over Looked Conditions.  World Wide Internet:  http://hubpages.com/hub/Unexplained-Weight-Gain, Portland, OR: HubPages.com. 2008.

 Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2011 Copyright, All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





This Year’s Fitness Weight Loss Goals

22 12 2010
Wild Turkeys in California on Rural Walk

    So your New Year’s resolution is to improve your fitness levels.  What will your fitness goals look like and how will you achieve them?  It is easy to make testament and claim to improve your overall fitness levels.  But to say it and make an effective plan are two different things.  And really, what is a fitness goal anyway?  Let’s start by defining what a fitness goal is, or should be.  A fitness goal is achieved by modifying behavior resulting in an intended fitness outcome and is measurable.       Measureable fitness goals are:  Lose weight, reduce body fat, gain muscle or increase cardiovascular endurance, reduce blood pressure or cholesterol etc.  In order to accomplish any of these goals behavior must be modified to achieve the desired outcome.  One must also recognize will power to change behavior is a driving factor toward meeting long-term fitness goals.  Will power is enforced with a deep desire to make a change in life style habits and behaviors that may require months, or even years to achieve the desired outcome results.  (Also Read, “Will Power to Control Compensation Weight Gain Effect, Woodard, Nov 2009).

     So what will be your fit-healthy criterion to gain a wellness benefit for the New Year?  First you must know what it is you’d like to change about your current fitness health, or lack thereof.  You must make sure your goals are realistic and you have a specific plan to reach them.  Also you most likely are aware there will be days that you will lack enthusiasm as fitness goals will appear “through time” to get further and further away.  This fact alone is enough to knock the best intended New Year’s fitness resolution right off the table.

     What fitness goal will you be working on?  The most typical New Year’s Resolution for many is to lose weight, quit smoking-drinking and/or get into better shape, etc. 

     For me, weight management is the toughest.  This is because I can flex in weight by 5 lbs on any given day.  And I can hold these higher end weights for days.  But I understand my physiologies metabolism based on a bunch of factors.  And I will tell you, my weight is in decline during my weight loss program even though I see these hiccups in weight gain sporadically.  I also understand the body’s ability to hang onto liquids and fats and that these things are temporary when I slip off my weight management program.

     Most don’t know the body can remove these short-term weight gain hiccups rather quickly once you get back on target.  My point is, regardless of your fitness activity program, you must not give up if you have a few bad days.  Stay focused and keep chipping away at your fitness goal(s).  Your net result will be a new look, which will motivate you to stay the course for the long duration.

     It stands to good reason that weight loss is a number one New Year’s focus due to our abundance of fast foods and access to food in general causing a great percentage of our obesity problems and lack of activity.  Since I’m targeting weight loss as a fitness goal for you how will you set a realistic weight loss program that fits into your lifestyle and one in which you will not lose enthusiasm?  Will you set a short-term or long-term goal strategy that will take weeks, months or years to complete?  Do you need support to accomplish the fitness goals, or do you have the will power and motivation to do this on your own?

     First of all, “you know you better than anyone.”  Am I right?  Of course I am.  If you’ve been telling yourself for the last 3 years your New Year’s resolution is to lose weight and you’ve still had no success and/or lack will power to change habits; you may need some help.  I know many of you are conflicted with many daily issues that seem to sabotage your fit-healthy plan each year.  Let me name a few conflictions that interfere for many that I’m sure you can identify with:  Lack of funds to purchase fitness membership, clothing and/or specialized diet, or supplements; job stress, kids, significant other, too tired, not enough time in the day, addicted to bad habits that take away motivation, energy, will power (drinking, smoking, drugs, etc.); lack of sleep, lack of enthusiasm-motivation, extended family influence, cooking is a big part of your family culture, etc.  I could go on and on, but I’ll stop here.  You get the picture.

     Have I hit on one, or numerous conflicts you’ve experienced in attempting to lose weight, or to get more activity, or exercise as a fitness goal?  If any of these conflictions resonate within your decision making process you must find a solution to remove it in order to get the desired fitness result.  If you cannot make positive change to your lifestyle by modifying behavior, or removing the bad habits you will forever struggle to achieve your goal.  And when this happens, you tell yourself you can’t do it and what’s the point.  The point is for many “depression,” and letting your body go will lead to other ill-health problems through time.

     I’ve stated the obvious for many now leading into the meat of the topic.  The not so obvious weight loss secret our industries don’t reveal to the consumer.  Many quick result weight loss diet programs are designed to result in short-term weight loss results.”  Read how this occurs by clicking on the link, [Lose Weight, Through Behavioral Change Not Fad Dieting, Woodard, Oct 2007].

     Recall, you get as much out of something as you put into it.  Literally, if you exert little energy to achieve a fitness goal such as losing weight by swallowing pills, or consuming a specialized diet; a majority of consumers will often experience a short-term weight loss result.  But little effort to achieve short-term results doesn’t appear to last long.  And quick results also tend to provide the consumer with a short lived euphoria of weight loss success.  This is because most fad diets don’t change behaviors, especially if you have addictions.  Instead the weight loss results are based on tricking the body’s metabolism into reducing weight.  But when the body’s metabolism discovers it’s been deceived, it will pack on weight with a vengeance after the cheating practices stop.  After years of abuse, if repeating yo-yo diets, “they stop producing short-term results all together!”

     And when this happens, this newly formed weight gain reinforces a defeating aspect within the conscious mindset.  The mind then accepts an unhealthy fitness lifestyle “once again.”   Why?  It is easier for one to accept their lot in life.  By embracing behavior that is incapable of changing bad habits, insidious ill-health conditions “through time” build within the mind and body.  And I’m here today to tell you, you don’t have to accept an unhealthy lifestyle!

     So what are the answers to achieving healthy long-lasting fitness goals for a new you?  This is a very tough question to put into summarized print.  But I’ll do my best.

     I believe there are 8 principle givens in understanding “how to” apply long-lasting weight loss and increased fitness results that will stick; when applied, “with commitment!”  These scientifically proven givens coupled with personal experience tell me optimum weight loss success is based on a combination of these givens.

 1)     If you have “repeated” failures at losing weight or health is at risk, you must change the behavior, or habit that is causing your weight problems.  Get professional medical advice if you have not done so.  See your primary care physician and ask for a referral to behavioral and/or nutritional counseling and target the stimulus triggers that are the cause of your weight loss failure.  If you are obese and/or your health is at risk seek medical attention!

 2)   It is my belief you must exercise to have effective long-lasting weight loss and sustaining results.  However, for many that have not participated in a fitness exercise program, see your medical care provider to see what type of exercise/activity you should start with.  Exercise comes in many forms: Within a fitness center, walking, hiking, biking, jogging… Basically anything that moves the body consistently for a period of time provides a fitness benefit.  Walking at a brisk pace (3-5 days/wk for 15-60mins) is the best metabolic fat burning, low-stress exercise that results in weight loss fitness benefits.  However, if you are just starting a walking program, “do not start out walking at a brisk pace,” you must work your way to higher intensity walking exercise if you’ve been sedentary.  Read [Improve Fitness after Rehabilitation, Woodard, March 2010].

 3)   There are certain habits that will sabotage any weight loss fitness goal:  Bad eating habits, smoking, drinking and legal/illegal drugs.  Behavior therapy or in combination with a cessation prescription treatment may be required by a prescribing physician in order for you to be successful in your New Year’s Resolution weight loss program.  Read [Defeat Anxiety and Panic Attacks, Woodard, November 2010].

 4)   As we age our bodies require super food quality nutrients to boost metabolism, increase energy, mood; maintain weight and influences will power.  So balanced diet in the form of healthy nutrients become more important especially if one expects to optimize fitness results.  If you can’t get super food quality foods in your diet, I highly recommend you supplement your food source with a super food high-quality vitamin mineral product.  Food is energy and certain foods have more or less heavier nutrient concentrates that don’t always find their way into our daily diets for whatever reason.  Think of vitamin-mineral supplementation as metabolism optimization insurance to assist in body-mind fitness efficiency results.  Read [Lose Weight with Super Foods, Woodard, January 2009].

 5)    When you incorporate exercise into a weight loss program you reap other benefits, such as:  Increased metabolism, muscle mass, body toning, mood enhancement, bad-to-good habit changes, increased will power, strength, flexibility.  Decreased:  Cholesterol levels, blood pressure, mood swings, depression, stress and illness/disease risk.

 6)   It is also true, in the short-term a weight loss program that incorporates exercise may add weight.  You say what?  That’s right, depending on body type, exercise will typically build muscle (muscle cells are more dense and heavier than fat cells) dependent on the exercise.  When you exercise the muscle fiber increases in mass and weight.  Your body for some period will attempt to hang onto the fat, cause you to want to eat more; hence you gain weight (Excess Calorie Storage + Increased Muscle Mass).  So as you lose body fat “at first,” muscle mass increase will keep your weight consistent and may even show as an increase of weight on the scale.  The trick here is to understand this is normal and eventually, the more muscle developed means greater fat burning.  This equates to greater weight loss.  Eventually, the weight on the scale begins to drop after the body becomes better conditioned.  Read [Science Proves Exercise Alone May Promote Weight Gain, Woodard, Oct 2009]

 7)    There are conflictions within daily life that sabotage our New Year’s Resolution weight loss goals.  See conflictions above and find solutions to resolve these road blocks to your fitness goals.

 8)   There are simple weight loss measurements to measure success that must be performed daily and tallied on a daily calendar.  If this is not done, “out-of-sight/mind” will not help to keep you on track.  The simplest and quick form of weight loss measurement for me is a scale and the way my pants feel around my waste.  If my weight increases and waist band feels loose, I equate this to muscle mass weight increase.  If my weight decreases and waist band feels tight, I equate this to body fat increase and muscle mass loss.  If my weight decreases and waist band feels loose and fitness aerobics in the gym increases; I equate this to lean muscle mass toning and body fat loss.  “For me,” this represents a successful long-term weight loss and sustaining weight management program.

   So what is the perfect weight loss program for you?  The answer lies within the 8 principles and customizing these concepts in a way that works for you.  And one you can stick with long enough to receive a fit-healthy result.  That’s right, once you understand these principles; you can customize a weight loss fitness program that will become a long-lasting habit that modifies behavior for life.  “And when behavior and activity is changed to accommodate healthy habits then will power is optimized because it craves the healthy addictive changes!”  This also occurs because of stimulating and releasing addictive brain chemicals that occur during exercise and activity.  Read article (New Year’s Resolution, Activate Addictive Healthy Chemicals, January 2009, Woodard).

   In understanding these principles you will experience more productivity, activity, feel happier, healthier, have more energy, feel more fit and experience better living quality experiences.  You will also boost your Mirror Athlete image on a mega-success scale; that will definitely alter your image ego to accomplish bigger goals in life!

 Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.





This Year’s Goal is Weight Loss

22 12 2010

Wild Turkeys in California on Rural Walk

So your New Year’s resolution is to improve your fitness levels.  What will your fitness goals look like and how will you achieve them?

And really, what is a fitness goal anyway?  A fitness goal is a desired physical outcome that can be programmed by a planned strategy or objectives to to achieve it.

The most common and desired fitness goals are:  weight loss, reduced body fat, muscle strength, increased cardiovascular and muscular endurance and flexibility.

One must also recognize will power to change habits and behaviors is a driving factor toward meeting long-term fitness goals.  Will power is enforced to sustain the course when  positive results are realized.

So what will be your fit-healthy strategy to succeed in your New Years fitness resolution?  First you must know what it is you’d like to change about your current fitness-health-relational situation, or lack thereof and make a plan that is relative and right for you.

What fitness goal will you be working on?  The most typical New Year’s Resolution after the Holidays is weight loss and to become more fit.

Most don’t know the body can remove short-term weight gain hiccups and get more fit rather quickly once you get back into a low-intensity activity exercise program.

It stands to good reason that weight loss is a number one New Year’s resolution after eating so many rich foods during the Holiday season.

Since I’m targeting weight loss as a fitness goal how will you set a realistic weight loss program that fits your unique lifestyle and one in which you will not lose enthusiasm?   Do you need support to achieve the goal and will you have the will power and motivation to do this on your own?

First of all, “you know you better than anyone.”  Am I right?  Of course I am.  If you’ve been telling yourself for the last 2-3 years your New Year’s resolution is to lose weight and you’ve still had no success or lack will power to change old habits you’ll surely be able  to make use of this insight .

I know many of you are conflicted with many daily issues that seem to sabotage your fit-healthy plan each year.  Let me name a few, I’m sure you can identify with them:  job stress, kids, significant other, too tired, not enough time in the day, addicted to bad habits that take away motivation-energy-will power (drinking, smoking, drugs, etc.); lack of sleep, lack of enthusiasm, extended family influence, general environment, etc.  I could go on and on, but I’ll stop here.  You get the picture.

If any of these issues resonate within your inability to succeed at your fitness goal you must find a solution to change it if you expect the desired results.  If you cannot make positive change in your life by modifying your lifestyle, you will forever struggle to enjoy life to the fullest.

And when you fail repeatedly, you tell yourself you can’t do it, what’s the point.  The point is repeated failure and feeling miserable for too long is a recipe for “depression,” and other ill-health problems throughout time.

Also, if you begin a restrictive and dangerous weight loss plan as a short cut to lose weight fast through diet pills and restrictive diets in general; you will have short-term weight loss results.  But when the body’s metabolism discovers it’s been deceived, it will pack on weight with a vengeance after the cheating practices stop.  After years of yo-yo dieting abuse, “these short-cut methods will stop producing results all together and you will, if this course does not change, get sick!””

When this happens, this newly formed weight gain and poor health reinforces the defeated mindset, “I can’t lose weight, therefore I’ll accept my obesity and other health problems.  The mind then accepts an unhealthy lifestyle which than has an impact on the physical body.   I’m here today to tell you, you don’t have to accept unhealthy short-cut practices to fix your weight gain problems temporarily!

There are 7 common practices that can support healthy weight loss.  These practices coupled with years of personal client experience tell me optimum weight loss success can be achieved with slight modifications of daily habit and behaviors.

1)     If you have “repeated” failures at losing weight or your health is at risk, you must change the habits, or behaviors that are causing your weight problems.   See your primary care physician and/or seek referral to a behavioral, nutritional, life coach or fitness consulting service to help target your weight gain nemesis and develop an action plan to resolve the problem that is sustainable.  If you are grossly obese and/or your health is at risk seek medical attention!

2)   It is my belief you must exercise to have effective long-lasting weight loss and sustaining results.  However, for those that have not participated in a fitness exercise and now overweight a walking program will be your best course to burn body fat and lose body weight with minimum risk of weight bearing injury.

Exercise comes in many forms: resistive weight training, walking, hiking, biking, jogging… Basically anything that moves the body consistently for a period of time provides a fitness benefit.  Walking at a brisk pace (3-5 days/wk for 15-60mins) is the best metabolic fat burning, low-stress exercise that results in weight loss and cardiovascular benefits.  However, if you are just starting a walk program, “do not start out walking at a brisk pace,” you must work your way to higher intensity walking exercise over a longer period of time if you’ve been sedentary for some time.

3)   There are certain habits that will sabotage any weight loss fitness goal:  Bad eating habits, smoking, drinking and legal/illegal drugs.  Behavior therapy or in combination with cessation treatment and group therapy may be required in order for you to be successful in your weight loss program.

4)   As we age our bodies require anti-oxidant and whole food quality nutrients to boost metabolism, increase energy, mood; maintain weight and overall health.  So balanced diet in the form of healthy macro and micronutrients become more important especially if one expects to optimize weight loss results.  If you can’t get fresh whole foods in your diet, I highly recommend you supplement your food source with a super food high-quality vitamin-mineral product.  Food is energy and certain foods have more or less nutrient concentrates that don’t always find their way into the daily diets for whatever reason.

5)    When you incorporate exercise into a weight loss program you reap other benefits, such as:  Increased metabolism, muscle development, fat loss, body toning, mood enhancement, strength, flexibility.  Decreased:  Cholesterol levels, blood pressure, mood swings, depression, stress and illness/disease risk.

6)   It is also true, in the short-term a weight loss program that incorporates exercise may add weight.  You say what?  That’s right, depending on body type, exercise will typically increase muscle mass (muscle cells are more dense and heavier than fat cells).  When you exercise the muscle fiber increases in mass and weight.  So as you lose body fat “at first,” muscle mass increase will keep your weight consistent and may even show a slight increase of weight on the scale.  The trick here is to understand this is normal and eventually, the more muscle developed means greater fat burning.  This equates to greater weight loss in the long run.  Eventually, the weight on the scale begins to drop after the body becomes better conditioned.  Read [Science Proves Exercise Alone May Promote Weight Gain, Woodard, Oct 2009]

7)   There are simple weight loss measurements to measure success.  If this is not done, “out-of-sight/mind” will not help to keep you  focused on your goal.  The simplest and quick form of weight loss measurement for me is a scale and the way my pants feel around my waste.  If my weight increases and waist band feels loose, I equate this to muscle mass weight increase.  If my weight decreases and waist band feels tight, I equate this to body fat increase and muscle mass loss.  If my weight decreases and waist band feels loose while aerobics walking activity continues; I equate this to lean muscle mass toning and body fat loss.  “For me,” this represents an easy way to measure my weight loss success.

So what is the perfect weight loss program for you?  The answer lies within customizing daily habits and behaviors that are relative to your needs and wants and a plan that you can sustain.

When daily activities are changed to accommodate healthy habits then will power also  increases to stay the course because it craves these addictive healthy changes!”  This also occurs because of released addictive brain chemicals that occur during exercise activity.  Read article (New Year’s Resolution, Activate Addictive Healthy Chemicals, January 2009, Woodard).

In understanding these concepts and principles you will experience more productivity, feel happier, healthier, have more energy, feel more fit and experience more quality living experiences.  You will also boost your Mirror Athlete image on a mega-success scale that will definitely alter your ego and lead you towards other successes in life!

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright, All rights reserved.  MirrorAthlete Corp., Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.