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Weight Loss

Reach your optimum weight at Kinetic Health ...

Let us help you achieve your weight loss goals.

We can set up a body modification program which will include dietary changes, exercise and lifestyle recommendations. What- ever your reason for losing weight, we can help you achieve your goals.



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18 Weight Loss Tips That Work...

  1. Think Long term - Keep your goals realistic 1 to 3 pounds per week. Quick fixes never last long
  2. Don't Starve Yourself - Don't go on an overly restrictive diet. When you eat fewer than 1,000 calories a day, your Resting Metabolic Rat (RMR)decreases. You need at least 1500 calories per day just to function.
  3. Get Rid of Your Triggers - Get rid of the foods that trigger your urge to binge eat. Common foods include: Chips, cookies ice cream all high sugar junk foods. If its not in the house you are less likely to eat it.
  4. Keep Your Pantry Full - Stock up on healthy staples that you enjoy. Don't stock up on food that sound healthy that you really don't like. Never let your cupboards go bare.
  5. Eat More Often - Studies have shown that you can boost your TEF (thermic effect of feeding), by eating smaller, more frequent meals during the day. You will lose weight on five small meals a day and gain weight on two large meals each day. This is especially true if you each some protein with each meal.
  6. Eat Breakfast - Studies have shown that the most successful individuals at weight loss always eat breakfast. Oatmeal and egg whites on the side is a great way to start the day.
  7. No Sweet Drinks - A common reason for lack of weight loss is is consuming to many high sugar drinks. Drink lots of water 8-10 glasses per day and avoid sodas, juice blends, and sweetened teas. Drink green tea research has found that it has a fat-burning effect .
  8. Fiber Reduces Fat - High fiber foods are a great way to prevent over eating. You should have at least 5 cups of fruit and vegetables per day.
  9. Weekends Are Not For Binge Eating - Research has shown that people who are successful at losing weight do allow themselves cheat day. One meal will not effect the big picture of reaching you goals, a whole weekend is another story.
  10. No Fast Food - Consider a basic medium meal of a burger, french fires and a vanilla shake. In that one meal you will find 87 grams of fat and 1,480 calories. Do yourself a favor don't super size yourself.
  11. Keep The Salt Down - Increased salt intake equals increased fluid retention. If you want to avoid excess water retention then you need to decrease your salt intake. Drinking lots of water will also help you to get ride of excess fluid.
  12. Get Strong - Add strength training to your exercise program. Strength training builds muscle mass, which increases your RMR. We can help you set up a strength training program.
  13. Be Consistent With Exercise - Increase your weekly exercise. The more you exercise, the more your Thermic effect activities (TEA) goes up, and the more calories you burn.
  14. Intensity Counts - Increase the intensity of your exercise. Research has shown that as you run harder, you get more TEA after your workout is completed. This is often called after burn, and it can add a substantial amount to your total calorie burn.
  15. Develop The Right Attitude - You are not just exercising to burn more calories. Instead, think about everything you can do to increase your daily metabolic rate. Don't take the elevator; walk up the stairs. Walk the half-mile to the convenience store for that quart of milk. Shovel the snow; don't buy a snow blower.
  16. No Late Night Snacks - If you want to find the most effect way to gain weight eat a large snack just before bedtime. If you must have something to eat make sure its a protein snack, no high carbohydrate foods.
  17. A Good Nights Sleep is essential - Lack of sleep effects the levels of hormones which control weight loss. In fact research has shown that the probability of you being obese is 73% higher if you get only four hours of sleep per night.
  18. Limit Your Alcohol Consumption - One margarita is about 500 calories, a glass of red wine is about 120 calories. Alcohol can easily sabotage your entire program.
 

Yogurt - A Great Snack

A recent study at the University of Tennessee had participants eat yogurt three times per day. Com paired to a control group who did not consume dairy and did not take calcium supplements, the yogurt eaters lost a lot of abdominal fat. In fact the yogurt eaters lost 81 percent more abdominal fat than those who avoided dairy. That was plain yogurt.

 

Avocado's Don't worry about the fat.

Avocado's are high in fat, but it the right type of fat , monounsaturated, which is easily burned by your body for energy. Avocado's also contain twice as much potassium as a banana.

 

Restaurants - Making the right choices.

When you eat out avoid anything that is: fried, rich, crispy, battered, au gratin, basted or served with hollandaise, gravy or cheese sauce.

When you eat out choose foods that are: steamed, poached, broiled, grilled, baked, raw, fresh and organic.

Forget about your weight...instead start thinking about body fat percentage

Your body fat percentage is the percentage of fat your body contains. If you are 200 pounds and 10% fat, it means that your body consists of 20 pounds fat and 180 pounds lean body mass. A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage.

Measuring changes in body fat percentage, rather than just measuring changes in weight, can be very motivational. This is especially true if you are working out as part of your weight loss program.

Classifications

 Classification  Women (% fat)  Men (% fat)
 Essential Fat  10-12%   2-4%
 Athletes  14-20%   6-13%
 Fit  21-24%  14-17%
 Acceptable  25-31%  18-25%
 Obese  32% plus 25% plus

*American Council on Exercise

Exercise and Weight Loss

Besides the weight that you want to lose you will want to look firmer and more sculpted. If you lose a considerable amount of weight and still look out of shape you probably wont be very happy. That is why weight training is an essential aspect of every weight loss program.

The amount of weight and intensity will vary greatly between individuals but the routines will have to be altered to prevent you reaching plateaus. You will also need to continually add resistance to your program as you get stronger. The majority of people don't strength train hard enough to see the results they would like.

Weight training will help you increase your metabolism and improve your body composition.

If you would like to make an appointment at Kinetic Health we can set up a custom program for you designed for your specific needs. Call 403-241-3772 for an appointment.

 
Only exercise can take care of the calories you have already eaten...

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The Glycemic Index & Weight Loss

The glycemic index is a way of calculating the rate by which blood glucose levels rise in response to different food types, with pure glucose producing a reading of 100. The glycemic index measures how fast a particular food triggers a spike in blood glucose. Higher-glycemic foods prompt an elevated insulin release because the pancreas is stimulated to metabolize the sudden surge of glucose into the blood.

High Glycemic index carbohydrates can cause major problems in your weight loss program. High Glycemic foods elevate your insulin levels. High insulin levels drive sugars into your cells for fat storage. Your body is programmed to do this so that you can survive a famine if necessary. Unfortunately this programming also makes you fat.

If you eat High Glycemic foods your body releases large amounts of insulin which makes you extremely hungry in only a few hours after it drives all the sugars into your cells.

This is precisely what happens to cattle when they are fattened in a feed lot. Insulin makes experimental animals hyperphagic (eat abnormally large amounts of food), and hyperobese. So avoid the high Glycemic foods and stick the suggestion of the low Glycemic list. This will take you out of what I call "feed lot syndrome".

It only takes 100 extra calories per day to gain ten pounds in a year... That's thirty pounds in only three years.

 

 

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The Glycemic Index & Weight Loss

High Glycemic Index Foods

The following foods are considered unacceptable:

 

  • Foods containing sugar, honey, molasses, & corn syrup.
  • Fruits - bananas, watermelon, pineapple, raisins
  • Vegetables - potatoes, corn, carrots, beets, turnips, parsnips
  • Breads - all white breads, all white flour products, corn breads, whole wheat bread, bagels, muffins, pancakes, waffles, pretzels.
  • Grains - White rice, rice products, millet, corn, corn products, processed breakfast cereals.
  • Pasta - thick, large pasta shapes
  • Cereals - all cereals except those on the Low GI List below
  • Snacks - potato chips, corn chips, popcorn, rice cakes, pretzels
  • Alcohol - beer, liqueurs, all liquor except red wine
  • SWEETENERS: Corn syrup solids Sucrose (table sugar) Glucose and glucose polymers (maltodextrin-based drinks), Honey, Maltose, High-fructose corn syrup, Barley malt.

Low GI Foods

This is what you can have:

  • All meats: (Preferably, fish, free range hens with no skin, egg whites)
  • Yogurt (Unsweetened no sugars)
  • Fruits - all except the High GI fruits above
  • Vegetables - all except the High GI vegetables above
  • Breads - 100% stone ground bread, whole wheat pita
  • Grains - barley, bulgar, kasha, whole grain pasta's, Organic Milk, Organic yogurt.
  • Pasta - thin stands, whole wheat pasta, bean threads
  • Cereals - Special K, All Bran, Fiber One, regular oatmeal (Oat meal is best choice, decreased cholesterol as well)
  • Snacks - nuts, olives, cheese, pita chips, fried pork rinds
  • Alcohol - red wine
  • Misc - olives, eggs, peanut butter (no sugar)
  • FRUITS: All berries, Cherries, Apples, Oranges, Peaches, Apricots, Plums, Grapefruit, Pears
  • BEVERAGES:Fresh vegetable juice, Tomato juice, Green tea, Water.
  • NUTS AND SEEDS: Almonds, Walnuts, Peanuts, Flaxseeds, Pumpkin seeds, Sunflower seeds.

Kinetic Health Weight Loss Program

Our tested weight loss program involves three fundamental aspects:

  1. Assessment- This is where we determine what goals you would like to achieve. We take your body fat percentage do specific measurements and a general health assessment.
  2. Dietary recommendations - You are given specific dietary recommendations to optimize your weight loss with a focus on long term strategies with the improvement of over all health. Besides specific dietary recommendations, recommendations for nutritional supplementation may be given based on the specific needs, such as inflammation reduction, adrenal support or some other related need.
  3. Personal Training - You will receive specific exercise recommendations based on your level of physical fitness and your specific goals. These exercises programs will include a workout that can be performed either at home or in the gym.
  4. Re Assessment- This is where we review you progress and make additional suggestions if needed.

    Please note: This does not include nutritional supplements, follow up personal training sessions.

 

 

  

How do I make an appointment at Kinetic Health for a weight loss consultation?

Phone, Fax, or Email us to make an appointment at Kinetic Health. To make your initial appointment more efficient, please download and print off the Admittance Form and fill it out before coming to your initial assessment. Click here to read more about our clinic.

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