through Sound, Balanced Nutrition
is safe and leads to
A Healthy Balance
Nourishing Your Body. Tuning Your Life Force.
Weight loss doesn’t have to be achieved through torture or starving yourself diet plans. We think education, common sense and a little guidance can lead you to well-being and A Healthy Balance.
- Are you on the weight loss/weight gain yo-yo?
- Have you tried numerous fad diet plans or read all the different books on diet plans?
- Do you have a hard time controlling your cravings or go on binge eating spurts?
- Are you tired of spending hours at the gym with few sustainable results?
- Would you like to learn the secrets of achieving a healthy weight?
The holistic approach to diet
It’s easy to find thousands of different approaches to weight loss. There are diet plans with almost every conceivable name. Many focus on deprivation, denial or eliminating some food group. We believe these short term approaches are counter-productive. Instead of helping you achieve A Healthy Balance, they throw your body into an unhealthy state.
A-Healthy-Balance believes in a holistic approach to health and this is our perspective on weight loss as well. It’s all about achieving balance in your life and finding natural solutions to well-being and weight loss that are sustainable. Not just fad diet plans where the weight comes right back as soon as it is lost.
We believe that every individual has unique needs and the proper solution is a personal plan that will work for you to achieve your health and weight loss goals. We also believe that permanent and healthy weight management is about making permanent changes in ones diet and lifestyle, not short term consumption modifications that you find in fad diet plans.
- Learn how making healthy food choices can provide satisfying flavor and textures that “fill you up” while keeping your caloric intake below the point that maintains your weight.
- Learn to control your metabolism so it helps you lose weight.
- Develop a plan that integrates appropriate fitness and other healthy lifestyle factors that will help you achieve sustainable well-being as well as weight loss.
What is your healthy weight?
A healthy body weight falls within a normal range for your height, body build type and age. It’s a weight at which you feel healthy and energetic, are flexible and you have reduced your risk of weight-related health ailments. Achieving and maintaining your healthy weight aids in feeling emotionally satisfied with your body.
One common way to identify your specific healthy body weight range is to use the Body Mass Index.
Click here for a BMI calculator.
Gale Leigeber / A Healthy Balance believes that while it is essential to establish goals as a part of dieting, you shouldn’t become too obsessed with hitting a specific number. And for most people, focusing on losing excess inches is more important than focusing on weight. A Healthy Balance is key.
When you lose weight, you could be shedding muscle and bone mass, as well as dehydrating. When you focus on living a healthier lifestyle, achieving nutritional balance and maintaining at least a moderate level of activity, the result is a move toward wellness and leads to A Healthy Balance. You will feel better and over time your weight will approach its healthy weight range as you burn off fat.
What’s a realistic timeline to achieve weight loss?
No matter how much weight you need to lose, you must be realistic about the time it takes to achieve your ideal weight. It probably took years to get into the condition you are in and may take an extended period of healthy weight loss to realize your goals.
However, it is a positive step to make the mental commitment to start to live a healthier life. And every pound you lose helps lower your risk of developing Type 2 diabetes, heart disease and high blood pressure. Bodies in A Healthy Balance have more vigor and that is what we help you achieve.
While you may be impressed with someone or “The Biggest Loser” shedding 10-15 lbs a week, that is an unrealistic goal for virtually everyone. Most nutritionists, dietitians and physicians suggest it is not healthy to reduce caloric consumption below 1200 calories per day, certainly anything below 1000 impairs health. A good target for most people striving to lose weight is to reduce calories 300 to 500 below your normal daily requirement.
Starvation diet plans have been proven to be ineffective over the long term and unhealthy in the short term. When you do not consume a reasonable daily caloric intake, your body starts taking energy from your muscles and tissues and your basic metabolism slows down. Diet plans in which you starve yourself are counter-productive to weight loss.
You only begin to lose fat when you consume healthy foods that meet your basic daily requirements, and then establish an elevated metabolism and exercise routine that burns stored fat.
Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions and building physical activity into your lifestyle is most likely to result in improving your health and keeping weight off for the long term.
Knowing and regulating your metabolic rate is a key element in achieving and maintaining your desired healthy weight.
Think of your body as a huge oven. It burns energy (calories) as it executes the normal bodily functions, maintaining your organs, digesting foods, thinking as well as contributing the energy your muscles use to move your body. Your basic bodily functions burn about two thirds of the calories you use on a daily basis!
When you consume more calories than you burn, your body stores the extra energy in fat for future needs. When you burn more than you consume, in an ideal situation you burn the fat. However, as you will learn later on this site that is not always the first source of extra energy required.
Click here to learn more about your metabolic rate and what steps you can take to help optimize it to help you lose more weight.
A large combo = three quarters the energy of running a marathon!
One way of understanding the importance of a healthy diet and metabolic rate versus the contributions of exercise in weight loss is to comprehend the energy consumed in running a marathon. The average person burns about 75 calories per mile jogging, so a 26 mile marathon burns less than 2000 calories.
In comparison a Big Mac has 540 calories, a large fry with ketchup is 600 and a large Coke is 310. So in the fifteen minutes it takes to gulp down a large combo you consume 1400 calories, or three quarters of what you would expend if you then ran a marathon in three to four (to more...) hours.
Clearly the point is NOT that you shouldn’t exercise. However, even athletes who strenuously exercise for an hour burn only about 400 calories and moderate exercise generates only a quarter of that rate. Weight loss is extremely difficult to achieve with exercise alone.
The key to weight loss is to ensure your metabolic rate is not slowed down (from stress, illness, starvation or inactivity) and that you are making wise dietary choices supplemented by at least moderate physical activity. This combined, holistic approach is not only successful in the short term but will keep you healthier in the long run as well. A Healthy Balance.
Some related information on exercise and physical therapy for you or ones you care for.
For time efficient and effective workout routines and to discover some physical therapy tips, please visit this trusted resource.
Weight loss nutrition
To optimize your metabolic rate so that it will aid your weight loss ambitions, it is important that you achieve a healthy balance nutritionally so all of your bodily systems are operating at full efficiency. A healthy body that is fueled by nutrient dense calories stokes the fires in your metabolism which leads to weight loss.
Of course while dieting the consumption of calories needs to be reduced, however, total food intake does not necessarily have to go down. It’s not about deprivation! Just replace high-calorie foods with satisfying low-calorie, nutrient dense foods. This ensures you gain the full nutrient benefit while you reduce calories at the same time. And your weight loss will result in your bodies well- being and A Heathly Balance.
But don’t over do the cut-back. Nutritionists have deemed it to be unhealthy to reduce your daily caloric content below 1200 calories/day. The key is a well balanced intake aided by nutritional supplements to meet your macronutrient and micronutrient requirements. This helps your body perform the moderate recommended exercise and burn lots of stored fat.
Click here to discover some of the critical nutritional concerns of people undergoing weight loss.
When someone has decided to improve their health and lose weight, they need a sound plan for weight loss. Gale Leigeber / A Healthy Balance believes in the Shaklee Cinch plan.
- It is easy to follow.
- It tastes delicious.
- It is a nutritionally balanced program.
- It’s a proven effective way to focus on burning fat while maintaining your tissues, muscle and bone mass.
As you dig into this program you will learn about a special amino acid called leucine. This is proven to be a regulator to build muscle mass with the calories you consume. When the new calories you consume build muscle, and you expend more calories than you need because of dieting and exercise, what’s left? Burning Fat! A don't be surprised if you lose inches before your weight loss.
Click here to learn more about the Cinch inch loss program.
To visit Gale’s Shaklee site and order products, click here.
Tips to cutting calories
Everyone loves lists of ways to cut calories. These are our top 10 favorites:
- Spray pans with cooking spray rather than using butter, saves 90 calories. the ingredient in many cooking sprays is lecithin, a phospholipid and a fat emulsier.
- Season and steam fresh vegetables with herbs rather than cooking in a butter sauce, saves 100 calories.
- Choose whole fruit instead of juice and drink water. A medium orange has 60 calories, a cup of orange juice 110. And the orange provides much needed fiber. Juice is mostly sugar. If you need extra flavoring in the water, just add a small amount of juice, like a teaspoon to a glass. You get the advantage of flavor without the high quantitiy of sugar.
- Choose low fat or fat free cottage cheese, saves 40-50 calories over regular cottage cheese per serving.
- Select tuna in water versus oil, a 6 oz can contains 125 fewer calories and tastes just as good.
- Request a tortilla versus a bagel for your sandwich, wrapping can save you 130 calories.
- Light butter has only half the fat of regular butter or margarine, saving 50 calories per teaspoon and tastes the same.
- Baked chips can save you 70 calories per 2 oz serving over regular chips and they don’t make your fingers oily.
- Measure your nuts, they are so dense the calories add up quickly. A normal one oz serving ranges from 100 to 200 calories. Most people don’t stop at one ounce! But they are a good food to include. They fill you up, have virtually no cholesterol, and are high in vitamin E, particulalry almonds.
- Rarely clean your plate. I know this isn’t what your mother told you, but those last four bites on the plate may represent 50-100 calories. Can’t you do without them?
And the most important rule of dieting….savor the flavor of everything you do eat. Don’t feel deprived; realize that you are taking positive steps to improved health.
Legal disclaimer: Shaklee and Cinch are registered trademarks of Shaklee Corporation. Gale Leigeber is an independent distributor of Shaklee products.
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