Healthy Weight Management
Dr.David Homer N.D., C.N.C
Many
individuals today are preoccupied with both the health risks and social
concerns associated with being overweight and obese. These are legitimate
concerns that can seriously affects our quality of life and health and
prevent us from accomplishing the true success we all deserve.
The InnerLife Wellness Center introduces a unique holistic approach to not only achieve and maintain appropriate weight, but at the same time builds a superior quality of health and life toward the prevention of degenerative diseases.
Why Maintain A Healthy Weight
Obesity among western populations has risen over 500% since the early 1900s. Today medical experts all agree based on countless studies, that maintaining higher percentages of body fat (20-30 pounds over ideal weight) is unhealthy and pose high risk factors for developing many ill health conditions. - Medical statistics reveal:
- High blood pressure, stoke and heart attacks are twice as common in obese people.
- Excessive body fat contributes to hormonal imbalances and evidence is strong that obesity increases the risk of breast cancer, womb cancer and kidney cancer.
- Obesity may also increase the risk of colon cancer.
- Gall bladder disease is three times as likely to occur in middle-aged obese women.
- Diabetes is four times more common in middle-aged obese people than in middle-aged people of normal weight.
- Coronary heart disease is twice as common in obese men under the age of 45.
- Osteoarthritis is more prevalent and painful and less easily treatable with obese persons.
- Middle-aged women with excess body fat, is three times at risk of osteoporosis than women of normal weight.
- Severe obesity may cause shortage of breath, varicose veins, backache and even psychological and neurological problems in mature individuals.
Weight Loss At The Expense Of Health
When it comes to losing weight, most people only consider overall body weight and not the composition of the weight which is critical to maintaining metabolic efficiency, good physical appearance and slowing the aging process.
For example, one can have the correct body weight yet still have excessive body fat, thereby compromising health. The appearance of correct weight is because the individual's lean mass and body water are too low. This is actually the case with 7 out of 10 individuals.
When such a person goes on most of the weight loss programs offered on the market, they may achieve their correct weight, but physical appearance, metabolic efficiency and health is not optimized. This is because even further muscle tissue and body water is also lost along with the fat during the process. Body Composition remains disproportionate and health remains compromised.
Additionally, calories are the focus of most weight loss programs and not biochemical balance which is the fundamental key for the efficient function of all biological systems and metabolic pathways. One can count calories, lose weight and still maintain an unbalanced biochemistry and compromised health without feeling ill. Or one can eat according to biological balance, optimize health and there would be no need to even count calories.
One cannot maintain a biologically balanced diet which is compatible with human physiology and at the same time have high calories. The focus then is not trying to manage weight, but optimizing health and preventing disease. Weight is achieved and maintained by building superior quality of health. This a lifestyle concept that is not widely used, but is a much more effective way to go!
Height-Weight Chart (Men & Women)
Consult the below height-weight charts to determine if you are over weight or how much you may be overweight. However remember, it is not just your weight alone you must be concerned about, but its composition: Body fat, fat mass, body mass index, lean tissue, body water and metabolic rate. The key to optimizing metabolic efficiency, looking well, optimizing health and preventing disease is to have your body composition properly proportioned.
| Ideal Weight Chart: Men | Ideal Weight Chart: Women | ||||||
| Height | Frame Size | Height | Frame Size | ||||
| Ft. In | Small | Medium | Large | Ft. In | Small | Medium | Large |
| 5' 2" | 128-134 | 131-141 | 138-150 | 4' 10" | 102-111 | 109-121 | 118-131 |
| 5' 3" | 130-136 | 133-143 | 140-153 | 4' 11" | 103-113 | 111-123 | 120-134 |
| 5' 4" | 132-138 | 135-145 | 142-156 | 5' 0" | 104-115 | 113-126 | 122-137 |
| 5' 5" | 134-140 | 137-148 | 144-160 | 5' 1" | 106-118 | 115-129 | 125-140 |
| 5' 6" | 136-142 | 139-151 | 146-164 | 5' 2" | 108-121 | 118-132 | 128-143 |
| 5' 7" | 138-145 | 142-154 | 149-168 | 5' 3" | 111-124 | 121-135 | 131-147 |
| 5' 8" | 140-148 | 145-157 | 152-172 | 5' 4" | 114-127 | 124-138 | 134-151 |
| 5' 9" | 142-151 | 148-160 | 155-176 | 5' 5" | 117-130 | 127-141 | 137-155 |
| 5' 10" | 144-154 | 151-163 | 158-180 | 5' 6" | 120-133 | 130-144 | 140-159 |
| 5' 11" | 146-157 | 154-166 | 161-184 | 5' 7" | 123-136 | 133-147 | 143-163 |
| 6' 0" | 149-160 | 157-170 | 164-188 | 5' 8" | 126-139 | 136-150 | 146-167 |
| 6' 1" | 152-164 | 160-174 | 168-192 | 5' 9" | 129-142 | 139-153 | 149-170 |
| 6' 2" | 155-168 | 165-178 | 172-197 | 5' 10" | 132-145 | 142-156 | 152-173 |
| 6' 3" | 158-172 | 167-182 | 176-202 | 5' 11" | 135-148 | 145-159 | 155-176 |
| 6' 4" | 162-176 | 171-187 | 181-207 | 6' 0" | 138-151 | 148-162 | 158-179 |
Body Composition
Body
composition is an essential measure of health and fitness for both the
general population and athletes. It is the ratio of lean body mass to
fat body mass. Lean body mass is made up of structural and functional
elements in cells, muscles, bones, and other body organs such as the heart,
liver and kidneys.
Body fat mass is comprised of two types of fat: essential fat (3%) and storage fat (9-12%). Essential fat is necessary for vascular strength and normal physiological functioning (i.e., nerve conduction). Storage fat makes up the remainder of our fat reserves and is the part that becomes excessive due to poor dietary and lifestyle habits which most people are trying desperately to get rid of.
Another important aspect of Body Composition is body water. It indicates the critical factor of cellular hydration which is an important element in metabolic and nutritional efficiency.Statistics reveal that most individuals are dehydrated at the cellular level.
A very common misunderstanding of hydration is that we think all the water consumed is automatically utilized by the body. This is not the case. All water consumed must be converted by the body into 'biological water.' In order for it to permeate cell membranes, and carry out its other critical life-sustaining function, the surface tension of the water must equal that of the blood. This requires a balanced biochemistry as well as an abundance of the necessary micro-nutritionals for efficient conversion. This is another reason why biochemistry is so vitally important.
The purpose of measuring body composition is to determine an individual's body fat, lean body mass and body hydration level so as to gain specific directions in constructing an individualized program of healthy weight management and the prevention of degenerative disease conditions. InnerLife Wellness Center, conducts this test using Bioelectrical Impedance Analysis.
Health is as individual as each person is. Some people might feel and perform better at a higher or lower body fat percentage than others of the same age and sex. That's why ranges and guidelines exist as set by medical authorities. Have a look at the table below. It gives the ideal body fat percentage ranges for the general population.
| Body Fat Percentage for The Average Population | |||
| Body fat above 30% for women and 20% for men is considered to be unhealthy and a risk factor for ill health | |||
| Age | Up to 30 | 30-50 | 50+ |
| Females | 14-21% | 15-23% | 16-25% |
| Males | 9-15% | 11-17% | 12-19% |
| GENDER | MALE | FEMALE |
| Muscle | 45% of weight | 36% of weight |
| Bone | 15% | 12% |
| Total Fat | 15% | 27% |
| (Essential Fat) | 3% | 12% |
| (Stored fat) | 12% | 15% |
| Other Tissue | 25% | 25% |
A Biologically Balanced Diet (Not a weight loss diet)
Worldly
conditioning teaches us to think of a diet as a reduced way of feeding
the body and sometimes starving the body. This is not the meaning of diet.
"Diet" is whatever we eat and drink to sustain life.
Weight loss programs that promote diets of reducing portion sizes of foods and/or exclude certain foods to achieve weight loss are only short term fads and are biologically unhealthy when used long term. The quality of food as it is today on our planet has become so poor, that even eating a healthy diet makes nourishing the body a much disciplined task.
Appropriate body weight is maintained by the number of calories consumed versus the number of calories burned through physical activity. This is not to say that calories should be the focus of the diet.
A properly balanced diet that is most compatible with balanced, efficient metabolic (life-sustaining) processes must not only consider the proportional consumption of protein, fats and carbohydrates, but the proper arrangement that fosters balanced biochemistry. When approached this way, calories are naturally reduced, but biological function, and consequently health, is optimized. Below is a general guideline of a general, but biologically balanced way to arrange and feed the body.
As you can observe, the above arrangement is a departure from the standard four basic food groups, but is more consistent with better biological balance and efficiency. It is about an 80% vegetarian diet with protein being primarily taken from vegetable sources.
Points To Note:
At least 100 grams of carbohydrates per day are needed to prevent fatigue
and dangerous fluid imbalances. To make sure you get enough carbohydrates,
eat 5-9 servings from whole grain breads, cereals, pastas, brown or basmati
rice, and root vegetables (level 3). Starchy vegetables on level one will
also account for your daily intake of carbohydrates. Maintaining 40-50%
of plant based foods raw ensures higher 
energy,
better balance and slower again.
Protein is necessary to prevent loss of muscle tissue and for the repair of all body tissue. A daily consumption of 2-5 servings from soy foods, nuts, seeds (level 4), fish (level 5) and some raw vegetables (level 1).
A daily fiber intake of 30 to 40 grams is necessary to optimize health and reduce risks of many conditions. Adequate fiber helps with proper bowel function. If you were to eat 1 cup of bran cereal, 1/2 cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and a medium-sized apple together in 1 day, you would get about 30 grams of fiber.
No more than 20 percent of calories, on average, from fat per day, with less than 5 percent of calories from saturated fat (such as fat from meat, butter, and eggs). Limiting fat to these levels reduces your risk for heart disease, foster better long term energy, and may help you lose weight. In addition, it would limit the amount of cholesterol in your diet.
Your diet should include no more than 300 milligrams of cholesterol per day (one egg contains about 215 milligrams of cholesterol, and 3.5 ounces of cooked hamburger contain 100 milligrams of cholesterol). Essential fats from olive, flax or fish oils should be taken daily. About 3 tablespoons.
Adequate amounts of water daily are imperative to healthy weight management an optimizing health. At least 8 to 12 glasses, 8 ounces each, of water or water-based beverages (herbal teas, fresh vegetable & fruit juices, coconut water) per day. Depending on your exercise routine or activity level, you need more water.
Choosing your diet from the above food pyramid will ensure variety in your diet which is essential for better nourishment. You must always consider the quality of your foods and to further ensure nutrient enrichment, make sure to keep 40-40% uncooked plant-based foods.
Physical Exercise & Activity
Regular
and consistent physical exercise is imperative to not only effectively
losing weight, but maintaining a superior state of health and well-being.
It must become a lifestyle habit. Research shows that physical exercise
will not only help you burn off those extra pounds of fat, but it prevent
the loss of lean/muscle tissue and body water while improving metabolic
efficiency and the strength of all the internal organs.
As exercise becomes a regular (daily) part of your life, it will improve your strength, posture and flexibility, lower your risks of osteoporosis, high blood pressure, heart disease, diabetes and decrease the effects of stress. Engaging in recreational activity like gardening and hiking are also very beneficial for health.
For the best benefits of exercise, you should engage in a routine of 4-5 days a week. Beginning moderately, about 30 minutes each session and working your way to one hour each day. A complete workout routine must include three phases:
- Aerobic exercise (brisk walking, jogging, cycling, tae-bo, etc.) for endurance and fitness;
- Strength/resistance exercises (free weights, body weight, machines) to strengthen, tone and improve muscle tissue for an erect posture and reduced illness; and
- Flexibility exercises (stretching) to help tone muscle and prevent joints from seizing up with age.
If you have not exercised for a long time and either have or had impaired health, you should see your doctor before beginning any exercise program
Optimize Nutrition with VAXA
In addition to paying attention to the quality of food and methods of preparation in order to maintain its nutritional value, dietary supplementation is also necessary. The quality of food on our planet today has become and continues to become poorer. The nutrients are depleted through the toxic farming methods and replaced with harmful chemical fertilization and sprays.
Medical statistics reveal
65% of civilized populations are undernourished because 60-75% of foods consumed are processed, refined and devitalized. In order to optimize health while maintaining appropriate body weight and composition for a lifetime, nutrition plays a vital roll.
We recommend the following Advanced Dietary Supplements to compliment your health program in achieving and maintaining a healthy weight:
Anti-Oxin - To maintain cellular integrity and help protect against degenerative disease.
Omegacin - To support proper neurological integrity while maintain the strength of all cells, arteries and vessels. Supports healthy circulation and low LDL.
Vaxa Greens - A daily superfood complex for nourishing the cells, helps to purify bowels and blood.
Nutritionizer - A full spectrum, low calorie nutraceutical meal replacement providing more 100% of 36 vitamins and minerals.
Optional:
Pro-Tec -A full spectrum of Free Form Amino Acids to efficiently maintain/enhance muscle tissue while losing weight.
Eternal-In - An anti-aging formula to reduce rinkling and sagging of skin.
Buffer pH+ - Helps maintain biological balance for more efficient biosystems function. Reduces systemic acidity including while exercising.
Attitude & Behavior
The perspective that one must have for long term success, is that you are not just engaging in an event of life, but embarking upon a journey throughout life. It is not just about weight loss, but about optimizing health and preventing disease. It is a way of living which will cause you to look and feel younger and more vibrant, but would also have achieved a superior level of health and well-being that is priceless.
We must recognize that the change in not an outward change on our plates or what we feed into our mouths. The change for long-lasting success is an inner one in our minds. It is about gaining a new respect and appreciation for ourselves and the value and importance of health. It's about recognizing who you are, the gifts and potential you posess, and developing a new respect for the value of our life.
When our life has meaning and purpose, the appreciation of health and life is natural and the desire to optimize and preserve it is effortless. This way it naturally becomes a long-lasting lifestyle of not only health, but prosperity as well.
When we can make this renewal of mind and heart to the betterment of character, then doing what is correct with diet, exercise and lifestyle is a pleasure and not a struggle. Correct attitude and perspective is the KEY to optimizing and maintaining good health.