Nicolette Pace Maps out Top Metabolism Boosters For CBS NY

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Keeping pace with a slowing metabolism may come with the territory when it comes to aging but it doesn’t have to be that way. There are ways to boost a sluggish metabolism and gain an edge over calorie burning, improve muscle performance and fight belly fat while achieving hormonal and mental balance.  Take a look as I map out the details for CBS NY and check out my top diet and lifestyle picks below where you can learn how about proven methods to fire up your metabolism.

 

Getting To Your Healthy Target Weight

After all, it’s still about having a dream and hope for a better quality of life. With weight loss surgery this dream can become a reality. But what happens when your weight loss expectations don’t seem to pan out?   Don’t panic!  Questions on what really is a healthy weight, what your target weight is and what it takes to get there need to be answered.  So, whether you are just beginning your journey or have traveled down the road a bit, this is the time to understand …the benefits, the limitations, the effort and the support that will see you through and get you to a place where you really want to be.

Ideal or Real?

We may all be familiar with the dreaded Ideal Body Weight values and the life insurance tables which, for many years were the standard reference to compare whether you were at a healthy weight.  Many things have changed since then and screening for weight problems has become more advanced. A lot more is taken into consideration then whether you are a low risk to buy life insurance. The research that was used to set these ranges is out of date. It included only a select group of people who don’t really reflect the larger population. Instead, more and more research is showing that using the ideal body weight as a reference is not only flawed but helps keep the stigma of being overweight alive. Comparing yourself to unrealistic values that imply you are less than ideal is not a healthy outlook. This can contribute to feelings of frustration, anxiety, disappointment and lead to a return to habits that cause you to gain weight. Get away from the notion that ideal body weight is equal to desirable.

A better way to gauge where you stand and explore health risk is by looking at your Body Mass Index or BMI. The BMI is helpful to compare groups of people (children and adults) to see the relationship between their height and weight. The BMI is used in screening for health risk. There are cut off points which coordinate with a degree of being over a certain weight. The BMI is not perfect either, it does not reflect muscle or fat mass however, it is known that as BMI climbs, so does body fat and this is a predictor of health risk. In addition, the cut off points have varied between BMI’s of 24 and 27 but in general a BMI of 25 has been accepted as one of the indicators for health risk screening. To figure out what’s best for long life and great health, more information needs to be put into the equation. So take the BMI and customize it to help you see where you really stand. Figuring this out is key!

Frame Size Does Matter

You bet it does. So, whether you large, medium or small frame, are a man or woman , whatever your body shape, waist size or body fat percentage is, personalizing your profile will help you to not only set goals so you can achieve them but also reinforce how successful you really are and help you to keep on target.

For example, men and women have different views on what their weight should be. It turn’s out that both physical build (frame size, body fat, lean mass) and perception come into play.  Most men view a BMI of 27 as desirable while most women have a lower weight goal that equates with a BMI of 24 or less.  One of the reasons for this reflects average differences in lean body mass between men and women which equals almost 2 BMI points. But, if the difference is not because of lean muscle, relaxing your view may mislead you and not give you an idea of your health risk. This is because men have a lower tolerance for body fat than do women.

Many women desire weight goals that are consistent with BMI’s of 24 or lower.  In these instances, many women may not realize that they could be setting themselves up for disappointment in that the weight may not be attainable or sustainable. At times, unrealistic comparisons to ideal body weight and society’s views on ultra thinness can be influential. Young women are especially vulnerable to these thoughts. Difficulty arises when you continue to struggle with your weight and are dissatisfied. Dieting yo-yos, impossible weight plateaus and ultimately weight regain can be an outcome.

For both men and women body shape and belly fat is very important because fat in your mid section and torso interferes with the ability of vital organs to function at their best even if your BMI is 25 or less.  Waist measurements that fall out of the range of 40” for men and 35” for women signal a problem. This is your core and it needs to be healthy!

Why is all of this important? Because you can’t determine where you stand and whether or not you are at a healthy target by looking at just one value. You can run the risk of being misclassified and after all that you go through to lose weight no one wants to hear that they are still overweight!

Expect and Accept

Take the guess work out.  Expectations and perceived notions about weight loss need to be straightened out because research has shown that only one quarter of weight loss surgery candidates estimated correctly how much weight they could expect to lose. Get realistic estimates of how much weight loss is reasonable and what you can expect from the program. Setting your sites on the benefits to changing your life are individual. They include expectations for improvements in health, quality of life, social and sex life, self-image, feelings of attractiveness, work performance and self-confidence.  Only you can evaluate how far you’ve come and see what is most important to you.

Expecting that a particular weight will guarantee improvements is misleading. And so is saying one weight loss surgery is more effective than another. Truth is, the degree of weight loss varies and it doesn’t have to do with the type of surgery it is. This is because some studies are looking at the percent of excess weight lost and others are looking at BMI loss. As you now know excess weight is based on ideal body weight and that brings problems as you learned earlier.

Expect that you can lose anywhere from 10-50% of your weight with the diet, exercise and lifestyle plan that accompanies weight loss surgery. Ask for simple language that gives you a pounds estimate. Accept that losing 10% of your weight is significant for your health. You see improvements in blood work, fewer or discontinued medications, improved breathing, fitness, sleep, stress, inflammation.  Reflect and reward yourself on having attained this milestone!

Ultimately, BMI goals are not known for someone who is resolving serious weight problems so don’t get locked in to that value either. Getting to your healthy target weight will involve a lot of things but setting the record straight from the beginning and staying on track will bring you your dream for your very best weight.  Your journey doesn’t end it evolves with you!

 

Springtime Foods for Weight Loss

By Nicolette M. Pace MS,RD,CDE,CDN,CFCS 

 Just in time to ring in Spring, these healthy farm fresh foods kick off a slimming season of health and vitality and will help you to build a great weight loss program. Each of these foods has a unique set of vitamins, minerals, fiber and plant chemicals that will give you a metabolic edge and the tools you need to balance out your nutrition and help you to shed unwanted pounds.

Grapefruit:

Slightly sweet but yet bitter, the unique flavor of grapefruit comes from a natural compound called naringenin that holds scientific promise in the battle of the bulge.  Packed with vitamin C, folate and fiber, grapefruit works well into a low fat, low calorie diet that can help you to lose weight by improving fat metabolism and insulin resistance and they taste great!

Cabbage:

Dieters may be familiar with the soup diet that includes this nutrient rich, very low calorie vegetable that promises to get weight off fast. In reality, cabbage and its cousins, kale, collard, broccoli, cauliflower and brussel sprouts are part of a family of inflammation fighters that contain glucosinolates that can help you to detox your metabolism and encourage fat burning. Be sure to include one of these foods daily for a complete, balanced diet that may help to ward off your risk of some weight related cancers too!

Dandelion Greens:

These pesky lawn intruders are actually edible weeds and a nutrition powerhouse! Spring leaves are packed with an alphabet of nutrients that include A, B, C, D, iron and fiber.  Dandelions work as a diuretic to help you reduce bloat and cleanse your system and contain Taraxcin a chemical that can improve fat digestion and liver sluggishness to rid you of unsightly and unhealthy belly fat!

 Spring Onions

With a mild, but yet savory flavor, spring onions, chives and garlic greens enhance all of your vegetable dishes with a blend of nutrients and plant compounds that can boost your weight loss diet. They contain ally propyl disulphide, quercitin and chromium which have been studied for their ability to improve inflammation associated with high blood fats (cholesterol and triglycerides) and for blood sugar metabolism to help you feel more satisfied with smaller portions.

 Rhubarb:

While many recognize it as a pie ingredient, red rhubarb stalks are popping up in Spring markets and are gaining attention not only for their nutrient profile but a myriad of therapeutic uses.  Just a small amount of chopped stalks added to naturally sweet cooked fruit or combined with spices in a flavorful chutney or sauce can infuse your body with catechins, an antioxidant fat burner, and anthraquinone, an inflammation fighter. These compounds can slow weight gain and act as a mild laxative to stay regular, keeping your mid-section slim.

Be sure to work these foods into your diet for weight loss and good health and be alert to supplements that extract the nutrients and leave the plant behind. Shortcuts like these may not give you the same benefit and ignore the synergy that is created when you eat combinations of whole food.

Be Healthy!  Be Happy!

Nicolette M. Pace MS,RD,CDE,CDN,CFCS