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Weight Loss and Fitness

How is Body Fat Measured?

19. Listen to ME

If you know that you are not feeling “right” but the doctor tells you everything is fine, listen to your body.  There is nothing wrong with getting a second opinion.  If you are not comfortable with the doctor’s advice, get another exam.  In addition, if you go to a doctor who tells you that what you feel is in your head, or you are crazy, get out of there immediately.  You know your body better than anyone does and you need a doctor that believes in you and offers the right kind of support and encouragement.

When you think about losing weight, more importantly than weight is the amount of fat you are carrying around.  This fat is measured with what is called Body Mass Index, or BMI.  For women, if you are fit, your percent of body fat should range from 21% to 31%.  If you are in incredible shape, that could be as low as 10%.  For men, fit should be between 14% and 25%, and excellent shape, as low as 2%.

To calculate your body fat, write down how much you weigh (be honest – no one will see this but you).  Multiply your weight by 703.  Next, write down your height, in inches.  Multiply by that same number.  Then you will divide your weight number by your height number.  That is your BMI.  For example, if your weight were 150 pounds x 703, your weight answer would be 105,450.  If your height is 5’4”, that would be 64 inches x 64 for a total of 4,096.  Taking the 105,450 divided by 4,096, you come out with a BMI of 25.7.

21. Read the Label

Get into a habit of reading the labels on food.  While they may have messages such as “Low Fat” or “Reduced Calorie” written all over the front of the package or can, when you read the label and understand what you are looking for, you will probably be surprised.  Regardless of what the claim may be, the label may tell another story.  The FDA provides these important guidelines, therefore, should be what you look for.  If the message and label do not jive, move on to a different product.

One Dosa is so nutritious that you will not feel the need for anything more!

Fat-Free:  Less than 0.5 grams of fat per serving, with no added fat or oil
Low fat:  3 grams or less of fat per serving
Less fat:  25% or less fat than the comparison food
Saturated Fat:  Free Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving
Cholesterol-Free:  Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving
Low Cholesterol:  20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving
Reduced Calorie:  At least 25% fewer calories per serving than the comparison food
Low Calorie:  40 calories or less per serving
Extra Lean:  Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
Lean:  Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
Light: (fat) 50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)
Light:  (calories) 1/3 fewer calories than the comparison food
High-Fiber:  5 grams or more fiber per serving
Sugar-Free: Less than 0.5 grams of sugar per serving
Sodium-Free or Salt-Free: Less than 5 mg of sodium per serving
Low Sodium: 140 mg or less per serving
Very Low Sodium: 35 mg or less per serving

22. Water

Water is excellent for the body and good health.  Water helps flush out toxins and other unwanted things lingering in the body.  Water also replenishes fluids that help lubricate the internal body, keeps you hydrated, reduces hunger, which helps with weight loss, and helps to make skin look smooth and young.  If you are not used to drinking water, it may seem hard at first, but very quickly, you will enjoy the clean, refreshed way it makes you feel.  At a minimum, you should drink 64-ounces a day and more if you can.

23. Seatbelts

You may be wondering what seatbelts have to do with health.  Statistics show that wearing seatbelts keeps you safe and therefore allows you to live longer.  To keep yourself safe and healthy, it is critical that you buckle up every time you get in any car.  Do not be fooled into thinking that going the few blocks to the corner store is not big deal.  Most accidents happen close to home so whether you are traveling one block or across the country, buckle up.

24. Do Not Forget the Teeth

Often the care of teeth and gums is overlooked as potential health risks.  However, with the oral cavity being the main way in which parasites, bacteria, yeast, and fungus get into the body, taking time to thoroughly brush and floss your teeth is important.  Keeping your mouth clean is a great way to benefit your health.

25. Attitude

A negative attitude can have a negative impact on your health just as a positive attitude can affect your health in a positive manner.  Living well has a direct correlation with a positive outlook.  Keep smiling and try to find the good in life, even when things are tough.

26. Fighting Cancer

With today’s breakthroughs, there are many innovative ways to fight cancer.  Although you may find this difficult to believe, the American Institute for Cancer Research has come up with a surprising way to fight cancer.  After conducting thorough studies, researchers found that drinking tea, which contains antioxidants to help neutralize “free radicals” helps to fight cancer.  While it is not a cure-all, if cancer runs in your family, it certainly will not hurt to add tea to your daily consumption.