Two thirds of adult Americans are overweight, and half of these are obese. The degree of overweight is expressed by the Body Mass Index (BMI), which is a calculated relationship between one's height and weight.
A BMI of 18.5-25 is considered normal. A BMI greater than 25 but less than 30 is overweight. A BMI greater than 30 but less than 40 is considered obese. A BMI of 40 or more is morbid obesity.
There is no question that overweight affects health. The higher the degree of obesity, the greater the health risk. To make things worse, frequently there's also a social stigma attached to obesity.
So where do you stand? Look at our BMI CALCULATOR on the right column and punch in your numbers, or punch in hypothetical numbers - a "wish number" or a target number.
We can help you lose weight safely and keep your weight down. We have several weight loss plans tailored to your needs, from portion control, to meal replacement, to appetite suppression. And while you're at it, we'll measure your daily calorie expenditure, your body fat content, and your ability to exercise.
Interested? contact us.
Monday, April 11, 2011
Monday, April 4, 2011
Exercise? Just do it
(Adapted from my earlier published EzineArticles and other articles)
More than 60% of Americans under-exercise, and of these, more than 25% are sedentary.
Common reasons given for failure to exercise include: I don't have the time...I'm too tired...I don't know what type of exercise to do...I have a medical condition (usually a "bad heart," back pain or knee pain)...I'm too heavy... I become short of breath...I can't afford the gym...It's boring...I'm too old.
And there are more innovative excuses: my uncle lived to 106 and he never exercised (we should all be blessed with his genes)...It's too cold outdoors in the winter...I'm always away... I do enough at work...
You get the idea. Almost any form of physical activity is helpful, but a good exercise program should include at least 30 minutes of moderate, aerobic physical exercise most days of the week. Examples of aerobic exercise are brisk walking, jogging, bicycling, swimming and aerobic dance. An effective exercise program should include:
Are you interested in checking your degree of conditioning and your general exercise capacity? We have a unique testing facility where we measure your maximum oxygen capacity (known as vO2max) and determine how fit you are. It's the only free standing medical facility in our area performing this form of evaluation.
More than 60% of Americans under-exercise, and of these, more than 25% are sedentary.
Common reasons given for failure to exercise include: I don't have the time...I'm too tired...I don't know what type of exercise to do...I have a medical condition (usually a "bad heart," back pain or knee pain)...I'm too heavy... I become short of breath...I can't afford the gym...It's boring...I'm too old.
And there are more innovative excuses: my uncle lived to 106 and he never exercised (we should all be blessed with his genes)...It's too cold outdoors in the winter...I'm always away... I do enough at work...
You get the idea. Almost any form of physical activity is helpful, but a good exercise program should include at least 30 minutes of moderate, aerobic physical exercise most days of the week. Examples of aerobic exercise are brisk walking, jogging, bicycling, swimming and aerobic dance. An effective exercise program should include:
- Warm-up, 3 to 5 minutes. A warm-up gradually increases your heart rate and the blood flow to the heart and muscles preparing them for exercise. To warm-up, do the activity you have chosen to do (for example walking or biking), but at a slower pace during the warm-up period.
- Aerobic activity, at least 30 minutes (build up gradually from 15 minutes over several weeks). With aerobic exercise you use more oxygen to burn calories for the extra energy you spend. Exercise within your target heart rate zone (target charts are available in gyms, on the net, and at your doctor's office).
- Cool-down 3 to 5 minutes. Cooling down allows your heart rate, breathing and blood pressure to return to normal, and allows you to stretch better.
- Stretching, 5 to 10 minutes. Stretching will improve your flexibility, decrease muscle soreness and help you relax. Stretch those muscles you were using during exercise. Hold each stretch for 15-20 seconds.
- Strength training, which is a very important component of a good exercise program.
Are you interested in checking your degree of conditioning and your general exercise capacity? We have a unique testing facility where we measure your maximum oxygen capacity (known as vO2max) and determine how fit you are. It's the only free standing medical facility in our area performing this form of evaluation.
Saturday, April 2, 2011
Think twice before indulging…
Are you planning to exercise away the extra calories of your next meal? Think again.
A typical McDonald double cheeseburger has approximately 440 calories. Add large French fries at 500 calories and you're at more than 900 calories (we won't count the soda because I know you chose the zero calorie one…).
If you weigh about 155 lbs (what used to be the typical adult male weight in the US), and you like to walk, you'll burn 76 calories for each mile.
So the meal you just had would cost you an 11.8 mile walk. No problem, it's still less than a half-marathon distance.
Incidentally, if you were to stop by the Cheese Factory for a cheese cake portion, that will only cost you an additional 9 miles.
Of course, you could do the un-American thing, and have a good portion of no-skin chicken and salad (you can even have a little oil and balsamic vinegar dressing) plus fruit, at less than 400 calories for the meal. Still hungry? Have an apple plus another fruit later.
Do the right thing, your body will thank you for it.
A typical McDonald double cheeseburger has approximately 440 calories. Add large French fries at 500 calories and you're at more than 900 calories (we won't count the soda because I know you chose the zero calorie one…).
If you weigh about 155 lbs (what used to be the typical adult male weight in the US), and you like to walk, you'll burn 76 calories for each mile.
So the meal you just had would cost you an 11.8 mile walk. No problem, it's still less than a half-marathon distance.
Incidentally, if you were to stop by the Cheese Factory for a cheese cake portion, that will only cost you an additional 9 miles.
Of course, you could do the un-American thing, and have a good portion of no-skin chicken and salad (you can even have a little oil and balsamic vinegar dressing) plus fruit, at less than 400 calories for the meal. Still hungry? Have an apple plus another fruit later.
Do the right thing, your body will thank you for it.
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