Throw out the Scales
If you have bathroom scales, you should
either get rid of them or put them
away for a while. Weight does not accurately reflect the
level of your
fitness. If you should be measuring anything, it should be
body fat, not the
weight.
Body Fat
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.
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.
|
|
| 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 |
Cholesterol Levels
Cholesterol is actually NECESSARY for you to live! Bet your doctor didn't tell you that! (Probably because he wants to sell you a cholesterol reducing medication.) The thing you have to watch out for is excess. Just remember the EIM principle -- Everything in Moderation! The stuff to really watch out for in those labels is trans fats. Not that you will find "trans fat" in the ingredients list on any label -- they are in disguise. Look for "hydrogenated" oils of any kind, and there they are!
Cholesterol itself is a necessary building block for the human body. The healthiest form of cholesterol is the natural kind. That means, the less processing, the better. Hydrogenated vegetable oil is worse than lard, which is much worse than the actual fat in a slab of beef. To get the good fats, try to stay away from any pre-packaged food sources. Go for a wide variety of fresh meats, vegetables, and fruits, supplimented with a modest amount of whole grains and beans, and you'll be in great shape for years to come!
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