WEIGHT/WAIST MANAGEMENT I emphasize the scale less because muscle weighs more than fat and it is possible, by eating and exercising properly, to put on enough lean body mass (muscle, bone, ligament, organ enhancement—in other words, the good stuff!) to offset fat loss. Rather than obsessing about what your bathroom scale shows, notice how loose your clothes start to feel and especially how your belt size goes down. These two indicators are much better measures of health and body composition than a few pounds on the scale.
BELLY FAT I mention waist size for a good reason. Research statistics show that when your waist exceeds a certain size—forty inches for men and thirty-five inches for women—serious health issues ensue. This is because the excess fat around your waist is active fat! Called visceral fat, it constantly sheds toxins and impurities. So, the more you have, the greater the capacity for toxins and the greater the amount expressed. This process is very wearing on your immune system, which has to deal with the onslaught. Chronic inflammation—the primary cause of most of the major diseases—ensues and will continue to threaten your health until you reduce or eliminate this visceral weight. But, fat is a systemic problem, i.e., you can’t spot reduce. Losing fat will occur in reverse order of appearance. So, again, it all boils down to losing weight overall.
TACTICS TO REDUCE INTAKE If you are exercising regularly and add the calorie burners suggested above, you are doing about all that is possible for the expenditure side of the equation, short of increasing the amount of exercise done weekly. There are, however, a few simple hints to reduce the intake side. Hydration: You must stay hydrated. Even mild dehydration often presents as hunger since the body knows there is at least a little moisture in food. Indeed, a glass of water prior to any meal ensures that your stomach is partially full, and the rehydration may lessen your hunger and food intake. Elimination: Regularity is another good way to ensure that food wastes and toxins aren’t hanging around. At least one good bowel movement daily is required for health and weight control. Since the last thing the body does before a bowel movement is recapture the water in your colon (thus firming your stool), again, staying hydrated will prevent the problems of “rabbit pellets” or “concrete” (constipation). Modern food offerings are also typically refined to the point where they have very little or no fiber content. Fiber is key to regularity. A simple solution is to find a canister of psyllium husk granules and add a tablespoon to one or more of your daily meals. This is the key ingredient in Metamucil, but without all the additives, coloring, flavors, and our old friend, sugar. I add it to smoothies or my breakfast pudding, but adding it to cereal or even a glass of water gets the job done. Most supermarkets carry an acceptable source. The product is also available in pill form, but this requires visiting a health food store or going online to acquire. Snacks: Even mild hypoglycemia (low blood sugar) can sabotage a successful weight management program. Your body wants a quick glucose bump. The secret is not to indulge in the high-glycemic junk offerings.