YOUR GUIDE ABOUT. Fat & Weight Loss ALL YOU EVER WANTED TO KNOW

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Cynthia Summers
5 years ago
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1 YOUR GUIDE ABOUT Fat & Weight Loss ALL YOU EVER WANTED TO KNOW

2 INTRODUCTION What is fat? Types of fat CHAPTER 01 Belly and Upper body Fat Causes and what to do 3 tips on how to manage stress CHAPTER 02 Bottom and Lower Body Fat Causes and what to do RECIPE TO START NOW Green smoothie recipe

3 What is fat?

4 WWe can have a tendency to gain weight as we age, changes occur in our metabolism and if they happen also in our lifestyle that can be a recipe for disaster. Suddenly the same routines and eating habits we had no longer guarantee us the same results of a balanced weight in a lean and toned body.

GAINING WEIGHT CAN BE A RESULT OF AGING, INCLUDING THE HORMONAL CHANGES AND THE SLOWING METABOLISM THAT IT CARRIES. IT CAN BE A RESULT OF MEDICATION OR EVEN BE HEREDITARY.

5 GAINING WEIGHT CAN BE A RESULT OF AGING, INCLUDING THE HORMONAL CHANGES AND THE SLOWING METABOLISM THAT IT CARRIES. IT CAN BE A RESULT OF MEDICATION OR EVEN BE HEREDITARY. BUT IT WILL MAINLY BE A RESULT OF YOUR DIET. Changing and adapting what you eat, when you eat to your body is the best way to guarantee a healthier and slimmer you. We can divide the types of fat into main groups.

6 SUBCUTANEOUS OR SUPERFICIAL FAT IS JUST UNDERNEATH THE SKIN, LIKE CELLULITE, WHILE INTERNAL, DEEP OR VISCERAL FAT CAN REPRESENT A HIGHER HEALTH RISK AS IT CAN BE WRAPPED AROUND ORGANS, LIKE THE LIVER. Brown fat is usually seen as more temporary type of fat. It can actually be found in higher amount in lean people rather than in obese people. And this added to the fact that children have a higher concentration of brown fat than adults, means that it can be considered to behave more like muscle than like fat, at least like whit fat. White fat is the type of fat that we are used to focusing our attention on. Its job is to store energy and it has a fundamental role in keeping the system healthy. However when it s in excess, it reduces the production of adiponectin (the hormone that makes the liver sensitive to insulin) and it can lead to increased risk of diseases such as diabetes and heart disease.

7 Cha pter 1 Belly and Upper body Fat WHAT YOU LL LEARN Causes and what to do

AAbdominal and upper body fat concentration usually occurs when there is not a balanced diet in place and it is considered to be the most health damaging type of fat.

8 AAbdominal and upper body fat concentration usually occurs when there is not a balanced diet in place and it is considered to be the most health damaging type of fat. Either the types of foods selected are not healthy, including processed and trans-fats, or there is also a question of portions, that are larger than what they where supposed to be. Doses of food that surpass the body s energy needs result in deposits of fat. Stress, depression and anxiety can also lead to weight gain around these areas.

9 WHAT TO DO? Adding 30 minutes of moderate exercise to your daily schedule will help trim down the centimeters around the waist. Go for full gym circuit making the most of the equipment to boost your results. Talk to a personal trainer to guarantee you know all the best tricks and tips that suit you. Include classes in your weekly schedule as they can keep you motivated and allow you to find like-minded people that share common goals. Stress can also be one of the agents that leads to this by increasing the production of cortisol, the so called stress hormone that can make you feel hungry all the time. HERE ARE 3 TIPS ON HOW TO MANAGE STRESS EFFECTIVELY:

10 1PRACTICE MEDITATION Relaxing reduces hypertension and anxiety, promoting the way your metabolism and immune system work. By meditating and learning how to relax you ll improve your mood and concentration, reducing your fatigue and strengthening the mind to cope with the next stressful episode much more effectively. When you really get into the practice of meditation you ll find you can actually be less impacted by stressors, with a stronger ability to focus and concentrate on the tasks at hand.

11 2GET REGULAR EXERCISE Physical activity releases tension and promotes the release of endorphins - your natural feel good chemicals. Through regular exercise, your body becomes less able to waste energy on being stressed, in turn easing your anxiety.

12 3SWIMMING, ANTIGRAVITY OR MASSAGES These are great exercises to decompress and reduce muscle tension at the same time; strengthening and giving further resistance to your core. For best results in muscle and back contraction, use a warm wrap around your shoulders to promote relaxation and reduce the tension knots. All those little massage gadgets, be it tennis balls or a scalp massager, can be useful resources if they help you feel lighter and calmer.

13 Prefer whole foods, vegetables and fruits, and reduce the amount of food per meal. Choose not to buy things that where factory produced and stick as much as possible to the original product. A smaller plate can mean you can trick the brain into thinking the mission is accomplished and that it is satisfied even with a smaller amount of food. Another trick is making sure you take your time chewing and enjoying your meal. A combination of exercise and diet will cause overall weight loss and it will reduce the deep/ internal fat stored in the belly. This will have a positive impact on your health.

14 Cha pter 2 Bottom and lower body fat WHAT YOU LL LEARN Causes and what to do

15 Accumulating fat in hips, bottom and thighs usually occurs more in women. The causes can be linked to hormonal changes like the ones that take place during adolescence and menopause, covering all the fertile life spam. It can also be linked to water retention and bad circulation of blood in the body. You might have noticed that once you try to go on a diet and trim down these problem areas you ll lose upper body weight rather faster. The tendency for the body to hold on to the fat storage will persist and you end up with a slim face, arms and belly while legs and bottom remain roughly the same. The difficulty to get rid of the fat located in thighs and bottom usually has hormonal causes, and the most powerful ally is your diet.

WHAT TO DO? Include full vegan meals in your day. Fiber is much needed for a healthy body and you can get the necessary protein from beans, grains and seeds.

16 WHAT TO DO? Include full vegan meals in your day. Fiber is much needed for a healthy body and you can get the necessary protein from beans, grains and seeds. Focus on including at least 5 different vegetables and fruits a day as they will also help keep you hydrated. Get active. Don t remain sited for long periods of time. Stand up, take walks, go up and down the stairs. Walking at least 250 steps per hour can reduce the negative impact of sitting down.

17 ALL YOU EVER WANTED TO KNOW ABOUT FAT AND WEIGHT LOSS Sitting is the new smoking Research* has been showing the harms of sitting for long periods of time and the hours you spent at your desk are now being seen as equivalents of the health harms of smoking cigarettes. So if it is really true that sitting is the new smoking there are steps you need to take to make sure you avoid the harm associated with a sedentary lifestyle. *Source: Los Angels Times Get Up! or lose hours of your life every day, scientist says

18 TO BURN THIS TYPE OF FAT A REGULAR EXERCISE THAT FOCUSES ON THE PROBLEM AREAS IS HIGHLY RECOMMENDED. Adding MIB class to the weekly schedule can help increase muscle mass and therefore reduce the amount of accumulated fat. Avoid running and it may result in a high impact activity that has the potential to damage the joints. Swimming, walking and dancing are preferable activities. Of course, the fastest solution is getting the benefit of a personal trainer that can guide you towards success, setting reachable goals and helping you stay on track.

Massages to drain lymph nodes can have a significant visual impact. They can reduce fluid retention and alleviate the symptoms. If you are not pregnant a depurative drink can balance the system.

19 Massages to drain lymph nodes can have a significant visual impact. They can reduce fluid retention and alleviate the symptoms. If you are not pregnant a depurative drink can balance the system. Making sure you ingest a lot of liquids during the day is also paramount. A healing and detoxifying drink can help not only cleanse and detoxify but also make you feel full and energized. Kicks start the day with raw ginger zest and fresh lemon juice in warm water solution. Mix to taste.

20 Green smoothie recipe INGREDIENTS 2 handfuls of spinach, kale or chard (stems and all) 1/2 lemon (peel and all) 1 medium cucumber 2 green apples SERVES 2 BIG GLASSES

21 RECIPE Rinse all ingredients and put through a juice machine in the order they appear. Kicks start your day with raw ginger zest and fresh lemon juice in warm water solution. Mix to taste. SUBSTITUTE ONE MEAL OF THE DAY WITH THIS NUTRITIOUS FRESH VEGETABLE SMOOTHIE.

22 Enjoy immediately!

23 Enjoy the journey.

Coach on Call. Thank you for your interest in Lifestyle Changes as a Treatment Option. I hope you find this tip sheet helpful.

Coach on Call. Thank you for your interest in Lifestyle Changes as a Treatment Option. I hope you find this tip sheet helpful. It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan