All Techniques

Wednesday, August 10, 2016

Calories You Need To Your weight

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<span style="font-size: x-large;"><b>Calories You Need To Your weight</b></span></div>
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In order for your weight to stay the same, the energy (or calories) you consume should equal the energy (or calories) you expend. In most cases, it’s really a simple matter of energy balance: “Calories In” must equal “Calories Out.” “Calories In” includes what we eat and drink. “Calories Out” includes our resting metabolic rate, thermic effect of food, and physical activity. Your personal calorie requirement depends on these three factors.<br />
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<b>Calculate Your Total Calorie Needs :</b><br />
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There are many equations to estimate your total calorie needs based on your RMR and level of physical activity (NOTE: the thermic effect of food is usually not accounted for since its role is so minor). It is important to realize that all these equations are just estimates. You may need more or less depending on genetic differences in RMR and your body composition. Consult a qualified health professional for more information about your personal calorie needs.<br />
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<span style="font-size: large;"><b>Step 1: Estimate RMR</b></span><br />
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<b>Men Healthy body weight x 11 calories</b></div>
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<b>Women Healthy body weight x 10 calories</b></div>
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<b>IMPORTANT NOTE: </b>This is just an estimate of what your body requires at rest. If you have more muscle than the average person, you probably require more calories at rest than this equation suggests. If you have more fat than the average person, you probably require fewer calories at rest than this equation suggests. Remember, muscle mass is much more metabolically active than fat tissue. If you are 30 lbs. or more overweight (and that excess weight is mostly fat, not muscle), you can use your desired vs. actual body weight when calculating your RMR.<br />
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<span style="font-size: large;"><b>Step 2: Multiply RMR by Activity Factor</b></span><br />
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Calories You Need To Your weight

Calories You Need To Your weight In order for your weight to stay the same, the energy (or calories) you consume should equal the energy ...

Wednesday, August 10, 2016

Anxiety or Personality Disorders

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<span style="font-size: large;"><b>Underlying Mood, Anxiety, or Personality Disorders</b></span></div>
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Many people who suffer from eating disorders also suffer from one or more other psychiatric problems, such as depression, obsessive-compulsive disorder, anxiety disorder, or borderline personality. In fact, the disordered eating behaviors (e.g. binge eating, compulsive exercise, obsessive counting and controlling of calories) may be adaptive responses to an underlying chemical imbalance in the brain, which is causing the depression or anxiety.<br />
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For instance, serotonin and cortisol are neurotransmitters (brain chemicals) that affect mood, sleep, and appetite. Low levels of serotonin (or high levels of cortisol) are often associated with depression, anxiety, poor sleep, and increased appetite. People suffering from low serotonin levels (or high cortisol levels) often participate in maladaptive behaviors that work to raise or lower them, respectively. Carbohydrate binges, compulsive exercise, and obsessive thinking all work to increase serotonin levels; so these behaviors temporarily correct the chemical imbalance in the brain. (NOTE: Cigarette smoking and excessive alcohol consumption may serve similar functions, as coping mechanisms for underlying biological or psychological problems.) Fortunately, there are several health-promoting behaviors that can normalize the balance between serotonin and cortisol (e.g. yoga or meditation, massage, expressive hobbies, full spectrum lighting, moderate physical activity, professional counseling, and avoiding alcohol and caffeine). Regular participation in these health-promoting behaviors can decrease the need to engage in more damaging ones.<br />
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Several prescription medications are also available to help normalize the balance between serotonin and cortisol. These medications may be required, along with the health-promoting behaviors listed above, to correct underlining chemical imbalances in the brain.<br />
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If you experience extreme feelings of sadness or anxiety, difficulty sleeping, or change in appetite, talk to a clinician at the Ashe Center or a counselor at Counseling and Psychological Services.<br />
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<span style="font-size: large;">Emotional Eating (or Not Eating)</span><br />
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Throughout our life, we are conditioned to turn to food for security, comfort, and pleasure. As babies, the most powerful comforter when we were distressed was our mother’s milk. As toddlers, we were offered cookies and milk when we fell in the playground and got hurt. Throughout our school years, we were rewarded with sweet treats when we brought home good grades and punished for bad behavior by being sent to our rooms without dessert. It’s little wonder that as college students, food becomes a tranquilizer when we’re anxious and stressed out, a mood elevator when we’re depressed, a comforter when we’re lonely, a reward when we’ve had a hard day, and an entertainer when we are bored. We learn to cope with uncomfortable feelings by stuffing them all down with food. Just like cigarettes, alcohol, and drugs, food becomes a temporary relief or escape.<br />
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In other situations, people learn to suppress feelings they’re ashamed of by focusing intently on their body weight and size. These are much “safer” issues. People often complain, “I feel so fat!” But, since when is fat a feeling? You don’t feel blonde or brunette; how can you feel fat? What are you really feeling when you feel “fat.” Are you feeling inadequate, insecure, sad, overwhelmed, abandoned? By becoming so absorbed in counting calories and worrying about weight, people can avoid thinking about these more painful and more difficult feelings.<br />
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<span style="font-size: large;">Psychological Issues</span><br />
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<b>Control</b><br />
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In some cases, eating disorders can be rooted in past traumas. That is, sometimes eating disorders can develop, in part, from an attempt to manage difficult feelings around experiences from a person’s past. For example, imagine growing up with an alcoholic parent(s). In this case, no matter what the child does or how hard he tries, he cannot control or predict his world. Violated and hurt, this person might seek an area of life that she can control: her diet and weight. In other cases, individuals with eating disorders may have had or perceived their parents to be very controlling in their lives. Again, eating patterns and restrictive behaviors are an area over which the parents cannot force them to conform, giving them some sense of control over their lives.<br />
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<b>Fear</b><br />
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In cases of sexual abuse, disordered eating may serve as a protective shield from further abuse or attack. For instance, in anorexia nervosa, self-starvation may be a way for a young person to delay puberty and prevent developing an adult body to avoid further abuse. In binge eating disorder, overeating and being obese may be a way for a person to feel less attractive, less desirable, and more invisible (so future attacks are less likely to occur).

Anxiety or Personality Disorders

Underlying Mood, Anxiety, or Personality Disorders Many people who suffer from eating disorders also suffer from one or more other ps...

Wednesday, August 10, 2016

Standards Of Medical Weight

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<span style="font-size: x-large;"><b>Standards Of Medical Weight</b></span></div>
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Weight and height measurements are routinely done at health clinics; and you are often assigned a certain label (“underweight, healthy weight, overweight, or obese”) based on these measurements. Your clinician may even encourage you to lose weight, to see a dietitian, or to consider drugs or surgery, without even asking about your eating and exercise habits and considering your level of fitness. The clinician, of course, has good intentions. After all, clinicians are taught in their medical training about all the perils of “obesity.” And, they are reminded again and again (often by pharmaceutical company-sponsored meetings and events) that obesity is a “disease” that can (and should) be aggressively treated with drugs.</div>
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Weight measurements may reflect bad eating habits, a sedentary lifestyle and poor health and fitness, but not necessarily. In fact, there are many “overweight” men and women who eat a balanced diet, exercise regularly, and enjoy excellent health; they have great blood pressure, cholesterol, and blood sugar levels.</div>
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If you have experienced this type of weight prejudice by the medical community, it’s understandable that your body image and self-esteem would suffer. After all, you are being told by one of the most powerful and respected members of society that you are “diseased.” The guilt, shame, and self-loathing associated with such a label does nothing to support healthy eating, physical activity, and good health. In many cases, it does just the opposite.</div>
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<b>Personality Traits</b><br />
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Perfectionism, compulsiveness, competitiveness, and high achievement expectations are personality traits commonly associated with college students. These personality traits helped you get into a prestigious university like UCLA. But these personality traits may also carry over to other aspects of life (like wanting to be the perfect weight, eat the perfect diet, have the perfect work-out program). Having these personality traits doesn’t cause you to develop an eating disorder, but they do put you at greater risk of developing one if other environmental factors are also present.

Standards Of Medical Weight

Standards Of Medical Weight Weight and height measurements are routinely done at health clinics; and you are often assigned a c...

Wednesday, August 10, 2016

Eating Disorders and Causes

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<span style="font-size: x-large;"><b>Eating Disorders</b></span></div>
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Have you ever been on a diet or tried different dietary supplements to help you burn fat or build muscle?  Have you ever worried about your weight and said things like, “I feel so fat!”?  Have you ever overeaten because you were feeling anxious, lonely, or depressed, and then felt really guilty and disgusted about yourself afterwards?  Have you ever seen these types of concerns take over someone’s life and progress into a full-blown eating disorder?</div>
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As many as 10% of high school and college students have some form of serious eating disorder (including anorexia nervosa, bulimia nervosa, and binge eating disorder).  A great many more young women, and a significant minority of men, find their lives restricted on a daily basis by a negative body image, food or weight preoccupation, exercise addiction, and unhealthy dieting practices. </div>
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Clearly, food, weight, and body shape concerns are common among teens and young adults, including college students. </div>
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<b>Read on to learn more about... </b></div>
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What causes eating disorders<br />Common types of eating disorders </div>
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<span style="font-size: large;">Why Disordered Eating? Why Now?</span></div>
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Eating disorders and disordered eating behaviors are complex problems, stemming from a variety of cultural, social, familial, psychological, and biological influences. Contrary to what many people think, these disorders are NOT just about food and weight issues. Rather, food and weight issues are symptoms of a much more complicated, underlying problem.</div>
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To gain a greater understanding about eating disorders and the people who suffer from them, consider the many factors that contribute to their development.</div>
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<b>Size Prejudice</b></div>
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In American culture (and particularly in southern California), there is a lot of emphasis placed on body weight, size, and appearance. We are conditioned from a very young age to believe that self-worth is derived from these external characteristics. For example, being thin and/or muscular is associated with being “hard-working, successful, popular, beautiful, strong, and disciplined.” On the other hand, being “fat” is associated with being “lazy, ignorant, hated, ugly, weak, and lacking will-power.” These stereotypes are prevalent in our society; and they are reinforced by the media, our family and friends, and even well-respected health professionals. As a result, we often unfairly judge others and ourselves based on weight and size alone. We feel great anxiety and pressure to achieve and/or maintain a very lean physique. We erroneously believe that if we can just be thinner or more muscular, we can be happier, more successful, and more accepted by society.</div>
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<b>The Media</b></div>
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The media sets unrealistic standards for what body weight and appearance is considered “normal.” Girls are indoctrinated at a very young age that Barbie is how a woman is supposed to look (i.e. no fat anywhere on your body, but huge breasts!). NOTE: If Barbie were life-size, she would stand 5’9” and weigh 110 lb. (only 76% of what is considered a healthy weight for her height!). Her measurements would be 39-18-33, and she would not menstruate due to inadequate levels of fat on her body! Similarly, boys are given the impression that men naturally have muscles bulging all over their bodies. Take a look at their plastic action-figures (like GI Joe Extreme) in toy stores. If GI Joe Extreme were life-size, he would have a 55-inch chest and a 27-inch bicep. In other words, his bicep would be almost as big as his waist and bigger than most competitive body builders! These body ideals are reinforced every day on TV shows, movies, magazine covers, and even video games.</div>
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The media’s portrayal of what is “normal” keeps getting thinner and thinner for women and more muscular and ripped for men. Twenty-five years ago, the average female model weighed 8% less than the average American woman. Currently, the average female modelweighs 23% below her average weight. Similar trends are seen with men. The average Playgirl centerfold man has shed about 12 lbs. of fat, while putting on approximately 27 lb. of muscle over the past 25 years.</div>
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<span style="font-size: large;">Social & Family Pressures</span></div>
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In college, you may feel great pressure to be thin or super muscular in order to be accepted by your peers and attractive to potential romantic partners (especially in Los Angeles, one of the most weight, diet, and fitness-crazed cities in the world!). If you’re living with a lot of other students (especially women) in a sorority/fraternity house or residence hall, the pressure may be even more intense. In these group living situations, you may be surrounded by negative “body talk” all the time…in the bathroom, in the dining halls, in your dorm room…there’s no escaping the comments (“Yuck! Look at my thighs…I’m so fat! I really need to go on a diet!”). All these comments can make you crazy! They can make you start worrying about your own weight and make you feel self-conscious about your own body, even though you never worried about it before.</div>
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Your mother, or other family member, may have done the same thing while your were growing up by making constant comments about her own weight (or yours) and enforcing lots of food restrictions on herself (or you). Early on, you may have gotten the message that you need to be thin in order to be accepted and loved by your parents.</div>
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If you’re an athlete, you may feel tremendous pressure to lose weight or body fat so you can make a specific weight class (i.e. wrestling, crew, boxing), race faster (i.e. running, cycling), or look more attractive to the judges or audience (i.e. gymnastics, dance, cheerleading, figure skating). The pressure may come from you, your teammates, your coach, and/or your parents.</div>
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Eating Disorders and Causes

Eating Disorders Have you ever been on a diet or tried different dietary supplements to help you burn fat or build muscle? Have you ev...

Wednesday, August 10, 2016

How Do You Measure Body Fat

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<span style="font-size: x-large;"><b>Standards of Body Fat</b></span></div>
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<span style="font-size: large;"><b>Body Fat</b></span></div>
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Body composition is a better indicator of your health and fitness status than body weight, but it is still not perfect. Your genes determine your body type. Some body types carry more fat than others--no matter what you eat or how much you exercise. Percent body fat does not necessarily tell you how healthy or fit you are, or tell you how you look. There are large-framed students who have a higher percentage of body fat who train for triathlons and eat a healthy balanced diet. Other students may be thin and have a lower percentage of body fat, but don’t consume adequate calories or nutrients, lack physical endurance and strength, and don’t look healthy or fit. Unlike BMI, there is no one universally accepted set of body fat standards. As a result, you may see many different reference ranges from various fitness organizations, fitness magazines, and gyms. Not all of these reference ranges are based on research or take into account such things as genetics. As a result, many ranges are too narrow to reflect the diversity of healthy and fit bodies. A normal and healthy percentage of body fat varies substantially, and charts and graphs should not be regarded as the “end-all-be-all” of what is healthy and normal for you personally.</div>
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<b>Body Fat Standards</b><br />
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The American College of Sport’s Medicine developed the following reference ranges based on research.<br />
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<b>“Health standards”</b> reflect the percent of body fat that generally does not increase your risk for health problems. Excessive body fat, especially around the abdomen, can increase your risk for high blood pressure, diabetes, osteoarthritis, and heart disease.“Fitness standards” reflect the percent of body fat that generally results from greater physical training. A greater percentage of muscle and lower percentage of fat may improve strength, speed, endurance, and agility. However, dropping below 16% body fat for women and 5% body fat for men DOES NOT further increase your athletic performance or level of fitness. Instead, too low body fat can actually impair your physical health and performance. Men and women need a certain amount of body fat to insulate vital organs, regulate body temperature, and ensure adequate production of sex hormones. In particular, women who restrict calories and exercise excessively may have a very low percentage of body fat and consequently have very low estrogen levels and stop menstruating. Because estrogen keeps women’s bones strong, women who stop menstruating are at much greater risk for stress fractures and a debilitating bone-thinning disease called osteoporosis.<br />
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<b>How do you measure body fat?</b><br />
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There are many methods for determining body composition, including skin fold measures, bioelectrical impedance, Dual Energy X-ray Absorptiometry (DEXA), Bod Pod (air displacement) and underwater weighing.<br />
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Which method is best? The accuracy of each method can be highly variable depending on the skill of the person doing the measurement, whether the person being measured is well hydrated or dehydrated, how good the equipment is, and/or the reference tables used. Most techniques have an error of at least 3%, plus or minus. That means that if your body fat is tested at 20%, it could really be anywhere between 17 and 23%. You can get one reading today and a different one tomorrow. DEXA tends to be the most accurate, but is also the most expensive.<br />
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To accurately monitor changes in body fat over time, be sure to use the same technique with the same person under the same conditions each time you take a measurement. If you switch to a different technique, you may get different results for any number of reasons having nothing to do with real changes in your body composition. It takes several months to see any true changes in body composition, so there’s no need to repeat testing more than once every 6 months.

How Do You Measure Body Fat

Standards of Body Fat Body Fat Body composition is a better indicator of your health and fitness status than body weight, but it is...

Wednesday, August 10, 2016

How Do You Calculate BMI

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<span style="font-size: x-large;">How do you calculate BMI</span></div>
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<span style="font-size: large;"><b>Body Mass Index</b></span></div>
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The body mass index (BMI) is a screening tool to assess weight status. You can use the calculation below to determine your BMI. Keep in mind that BMI is only based on height and weight; it does not take into consideration your body composition or genetics. A healthy weight for you may be higher than the BMI standards. Your eating habits, physical activity patterns, other lifestyle choices, body composition and genetics are more important than any number on the scale in determining what weight is right for you. Use BMI as a rough indicator, and consult a health care professional to help you determine what weight is right for you.</div>
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<b>How do you calculate BMI ?</b></div>
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BMI is calculated by the following formula: weight in kg / height in m2. If you're not familiar with kilogram and meter measurements, follow the steps below to calculate your BMI.</div>
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Step 1. Take your weight (in pounds) x 705 </div>
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Step 2. Divide that number by your height (in inches) </div>
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Step 3: Divide that number by your height (in inches) again</div>
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<b>Example:</b> Woman who is 5’3” and weighs 135 lb.</div>
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Step 1. 135 lb. x 705 = 95175 </div>
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Step 2. 95175 / 63” = 1511 </div>
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Step 3. 1511 / 63” = 24 </div>
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BMI = 24</div>
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<span style="font-size: large;"><i>BMI Standards</i></span></div>
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How Do You Calculate BMI

How do you calculate BMI Body Mass Index The body mass index (BMI) is a screening tool to assess weight status. You can use the cal...

Wednesday, August 10, 2016

100 Years of Fashion - East London

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<span style="font-size: x-large;">100 Years of Fashion - East London</span><br />
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100 Years of Fashion - East London

100 Years of Fashion - East London