The key to success is a good exercise program combined with proper nutrition!

1. End Obesity with Nutrition and a Good Exercise Program
The key to success is a good exercise program combined with proper nutrition!
First- A few base line facts from Wikipedia, the free encyclopedia...
"Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have
an adverse effect on health, leading to reduced life expectancy and/or increased health problems. People
are considered obese when their body mass index (BMI), a measurement obtained by dividing a person's
weight in kilograms by the square of the person's height in meters, exceeds 30 kg/m2. Obesity increases
the likelihood of various diseases, particularly heart disease, type 2 diabetes, obstructive sleep apnea,
certain types of cancer, and osteoarthritis. Obesity is most commonly caused by a combination of
excessive food energy intake, lack of physical activity, and genetic susceptibility, although a few cases are
caused primarily by genes, endocrine disorders, medications or psychiatric illness. Evidence to support
the view that some obese people eat little yet gain weight due to a slow metabolism is limited; on average
obese people have a greater energy expenditure than their thin counterparts due to the energy required to
maintain an increased body mass."

2. According to the CDC, more than 35% of U.S. men and women were obese in 2009–2010. There was no
significant difference in prevalence between men and women at any age. Overall, adults aged 60 and over
were more likely to be obese than younger adults. Among men there was no significant difference in
obesity prevalence by age. Among women, however, 42.3% of those aged 60 and over were obese
compared with 31.9% of women aged 20–39.
What has caused us to become Obese? We have come to rely on processed and artificial foods which may
increase the risk of obesity. Most Americans treat these foods as a source of immediate gratification. After
all, we all want food that's tasty, we want it cheap and we want it right now! To meet these high demands,
American manufacturers pump these foods full of sugar, salt, hydrogenated oils, saturated fats,
preservatives, dyes, artificial flavors, and a host of bizarre, unpronounceable chemicals that, if you saw
them in their pre-processed state, you would never consider putting in your mouth. Our food is almost
unrecognizable as food.
The additives and preservatives incorporated often replace all the nutrients and fiber that is removed
from the original food source. So while processed food tastes really good, it essentially lacks all the
beneficial nutrients needed to nourish the body, maintain blood sugar levels, and ensure proper digestion.
Additionally, the chemicals and synthetic ingredients found in many processed foods are foreign to the
body. The body stores anything that the digestive organs can’t process, most often in fat tissue. Scientists
have concluded that this process may also contribute to obesity.
These calories, which have no nutritional value - such as those found in sugary soda and many fried foods
- are called “empty calories.” Empty calorie foods are quickly broken down, causing blood sugar levels to
spike. As a result, the body secretes insulin which leads to hunger signals, so you eat more at your next
meal. Researchers suggest that these types of foods - highly refined, processed, and starchy - may be a
major contributing factor to our obesity epidemic.
Another factor in gaining or losing weight is the quality of the food you eat rather than how much you
consume. , It has been proven that people, who eat large amounts of potato chips, potatoes, sweetened

3. beverages, unprocessed red meats and processed meats, can lose a substantial amount of weight if they
simply replace those foods with whole grains, fruits, nuts, and yogurt. It's another nail in the coffin of fast
foods.
Fast food contains almost no nutrients and is loaded with added salt, sugar, refined flours, fat, and
preservatives. What most people don't realize is that for every dollar we spend on fast food, and every
second we save at a drive-through, over a lifetime we put ourselves at serious risk. These risks include
huge, direct medical costs and the indirect impact of productivity losses due to illness and premature
death associated with diet-related illnesses linked to a meat-based diet that includes highly processed
foods laden with fats and artificial ingredients.
So what’s the solution? You can protect your health and the health of your family by choosing organically
grown produce, and products made with organic ingredients, as often as possible. Organic food is grown
without using most conventional pesticides, synthetic fertilizers or sewage sludge. Ionizing radiation and
genetically modified organisms (GMOs) are also not found in organic foods. If you must eat prepared
foods, choose foods that are free of artificial sweeteners, flavors, additives, colorings, and have minimal
preservatives. When it comes to ingredient labels, a simple rule of thumb is that if you cannot pronounce
it or have only seen it in chemistry class, don't eat it!
The optimal choice is to eat clean, whole foods. Eat lean protein, complex carbs, and healthy fats. These
practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to
lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.
Best of all, Eating Clean keeps you feeling great and full of energy. Your diet should be balanced, with
fruits, vegetables and whole grains included in it. An obese adult should have at least five servings of low-
sugar fruits and vegetables daily. A vegetable serving should include one cup of raw or one and half cup of
cooked vegetables. One piece of fresh fruit and one and half cup of canned fruit are included in a serving
of fruit. You should avoid fruits and vegetables that are high in calories.

4. Exercise is just as important to ending obesity as nutrition. Moving throughout the day should be as
natural as breathing and as habitual as brushing your teeth.
Starting an Exercise Program - For obese people, the focus of the exercise program should be based on
low-intensity aerobic activity starting off slow & relatively short then increasing in duration. Aerobic
exercise provides overall health benefits, including fat loss, an increase in daily energy levels, and reduced
risk of health problems. At the beginning of the program, the frequency and duration of the activity is
more important than the intensity. Aim for exercising four or five days a week for 30 to 60 minutes. If you
find this too tough at the beginning, these sessions can be broken up into three 10-minute sessions, with
gradual increases in duration.
In addition to aerobic activity, resistance or weight training can also provide some benefits to overall
health. Not only does weight training make you stronger, but it also raises your muscle-to-fat ratio, which
increases the amount of calories you burn at rest.
Despite all your desires to frequently monitor your weight on the bathroom scale, try to resist focusing on
weight loss. The body has a tendency to gain muscle or lean weight initially, so although your body is
benefiting from the exercise, the pounds might not drop off as quickly as you would like. You should
remain focused on the quality and quantity of the exercise instead.
 Perform activities that put minimal stress on the joints, such as walking, swimming or water
exercises, and cycling.
 Start off slowly for the first five minutes to give your body time to adjust to the new activity.
 Work at a comfortable pace that allows you to talk without too much difficulty.
 Focus on increasing duration at first, then you can increase intensity.
 Slow down for the last five minutes to allow your body to ease back into its resting state
 Finish your activity with stretching exercises.
Precautions
 It is important to gradually increase the duration and intensity of the exercises, while
understanding that you will have to build up to longer and more strenuous workouts.
 Jogging can cause stress on the knees and joints and is generally not recommended for the obese
because of risk for injury. Instead, stick to lower impact aerobic activities until you are in better
shape.
 Obese people should be especially careful about heat exhaustion given that they are less able to
adapt to temperature changes. Wearing light clothing will allow for better heat exchange while
exercising.

5.  Hydration is very important for the obese, since they are susceptible to dehydration. Be sure to
drink fluids frequently before, during, and after exercise. This will also help your body detoxify
all the impurities.
 Slow down or stop if you experience chest pains, shortness of breath, palpitations, nausea, pain in
the neck or jaw, or major muscle or joint pain.
I’d be happy to help you achieve your goals should you choose me as your free coach.
The key to success is a good exercise program combined with proper nutrition!