Index Nutrition People
|First Posted Nov 23, 2008|
Jul 30, 2010
Lose Weight-Count Your Steps (Pedometer)
Recently I started a weight loss program that has really helped me shed the last 10 pounds. I will continue to eat this way for life, as well. I am using the South Beach Diet Program and am now on maintenance. The book was written by a Cardiologist, Arthur Agatston. Hunger is not an issue on this plan. I had to make up my mind to get over any psychological cravings and reduce portion size. Exercise was a really important ingredient to achieve my goal, too. It is not really complicated and can be done during your routine day. It just involved walking or taking steps. Think of your body a motion machine. Wearing a pedometer made all the difference. I purchased an OMRON Model HJ-112 through Amazon. Every mooring I attach the pedometer to my pants or whatever I am wearing. My goal is to achieve 10,000 steps a day. It has taken 2 1/2 months to lose the 10 pounds, but in that time my mind and my body have made the necessary adjustments to sustain. This careful way of eating and taking 10,000 steps a day have become habit. I do not feel hungry or deprived. In fact, I enjoy a sweet, a dinner out, and social occasions, and feel no guilt. I just make allowances before and after in exercise and/or calorie reduction. If you have excess calories you gain weight. If you burn those calories or eat less to make up for the increase, you don't gain weight. It is really important to check with your doctor before starting any plan. Also, I suggest you get your thyroid tested to make sure you are in the proper ranges. My article on Weight Loss will provide lots of helpful information for you.
Facts to Know
Ectomorph: The ectomorph generally has the fastest metabolism. It is more difficult for them to gain weight. Some other attributes include a delicate built body, flat chest, fragile, lean, lightly muscled, small shouldered, takes longer to gain muscle, and thin. Other traits of an extreme ectomorph may be long fingers, toes and neck. Features of the face may be sharp. The shape of the face may be triangular. Sometimes the lower jaw recedes. The skin may burn easily, but not always. Ectomorphs may suffer from heat and cold because of their low body fat. Their hair may be fine and grow quickly.
Mesomorph: The mesomorph body type is often referred to as the athletic build. The body is usually hard, rectangular shaped in men, and hour glass shaped in women, heavier in muscle mass, tend to have good posture, put on muscle easily, gain fat more easily than ectomorphs, and have thick skin. The muscles are well defined and often the bones are large. The torso tapers to a relatively narrow, low waist. Bones and muscles of the head are prominent. The neck tends to be shorter. Features of the face are clearly defined. Cheek bones are well defined and the jaw is often square and heavy. The face is long and broad and cubicle in shape. Arms and legs are well developed. Again, these are just some attributes. Not all mesomorphs fit this portrait.
Endomorph Endomorphs are often referred to as the "pear" shape. The body of the extreme endomorph is round and soft. The skin is soft and smooth. Endomorphs tend to have fine hair. The head shape tends to be spherical, large and broad faced. The physique presents the illusion that much of the mass has been concentrated in the abdominal area, hips thighs and butt. Sometimes you may hear the term thunder thighs. This may or may not be true. The arms and legs of the extreme endomorph are short in length and taper. This may give the appearance of stalkiness. The hands and feet of the endomorph are comparatively small. The upper arms and thighs are often more developed than the lower parts of the arms or legs. The body has a high waist.
What should be remembered is that not everyone fits into a nice neat package. Most of us are combinations or modifications of the three main body types. I tend to think about how I gain and lose weight and muscle. My body is mostly mesomorph, but I do have to watch my weight. These types are just a guide to help assess your body.
The material on this web site is provided for informational purposes only, and is not to be used for medical advice, diagnosis or treatment. Always check with your doctor.