Fat Control: The NET Equation

Vincent Filingeri

Description

The book, Fat Control: The NET Equation was written to address obesity, a very serious health problem today. This book provides all the necessary tools to reach optimum fat control and health. Nutrition(N),Exercise(E),and Thinking(T) factors are presented.

Informations

• Publié par: First Edition Design Publishing
• Date de parution: 04 octobre 2011
• Nombre de lectures: 0
• EAN13: 9781937520250
• Langue: English

Extrait

Fat Control: The NET Equation


Vincent S. Filingeri, Ph.D.
Copyright © 2011 by Vincent S. Filingeri, Ph.D.


ALL RIGHTS RESERVED, including the right of reproduction in whole or in part in any form, except for brief quotes used specifically within critical articles and reviews.


ISBN 978-1-937520-25-0
Published by First Edition Design eBook Publishing
September 2011
www.firsteditiondesignpublishing.com



Cover Design by Deborah E Gordon
For Buttons, Lily, & Tiger
Table of Contents

Chapter 1 - Introduction
Chapter 2 - The Nutrition Factor
Chapter 3 - The Exercise Factor
Chapter 4 - The Thinking Factor
Chapter 5 - Conclusions
Appendices
References
About the Author

Detailed Table of Contents

-Chapter 1 – Introduction

-Chapter 2 - The Nutrition Factor
Vitamins and Minerals
Water Soluble Vitamins
Fat Soluble Vitamins
Major Minerals
Trace Minerals
Food Lists
Fruits
Vegetables
Legumes
Nuts
Whole Grains
Herbs
Spices
Fish
Poultry
Dairy Products
Drinks
Desserts
Snacks
Soups
Carbohydrates
Proteins
Fats
Fiber
Cholesterol
Sugar
Sodium
Water
Suggested Luncheons and Dinners
Suggested Snacks and Side Dishes

-Chapter 3 - The Exercise Factor
Types of Exercise
Anaerobic
Aerobic
Walking
Stretching Exercises
Pulse Rate
Step Program
Other Exercises
Exercise Research
Biometric Measurements
Height-Weight Tables
Waist-Hip Ratio
Body Mass Index
Body Fat
Percentage of Body Fat
Metabolic Rates
Non-Exercise Activity Thermogenesis (NEAT)

-Chapter 4 - The Thinking Factor
Rational Emotive Behavior Therapy (REBT)
Cognitive Therapy
Deep Muscle Relaxation
Visualization Process
Behavior Therapy
Social Contract
Self-Reward Contract
Reasons to Lose Fat
Behavior Modification Techniques

-Chapter 5 - Conclusions
Appendices
Anaerobic Activity Chart
Aerobic Activity Chart
Progress Chart
Non-Exercise Activity Thermogenesis Chart
Rational Emotive Behavior Therapy Chart
Cognitive Therapy Chart – Cognitive Distortions
Social Contract Form
Self-Reward Certificate
10 Reasons to Reach My Goal Fat Weight
Specific Eating Techniques
Self-Monitoring Chart
-References
-About the Author
Chapter 1 – Introduction

Obesity is a chronic disease. At the present time, there is no cure, but it can be controlled. There are many diseases and conditions associated with obesity, namely;

cancer of the colon, rectum, prostate, gallbladder, breast, uterus, ovaries, kidneys
hypertension
diabetes mellitus
osteoarthritis of the joints in the hips, feet, spine, and knees
gastrointestinal disorders
chronic obstructive pulmonary disease
hypertriglyceridemia
hypercholesterolemia
coronary artery disease
respiratory problems, viz., asthma, emphysema, bronchitis
sleep disorders
carbohydrate intolerance
hernia
atheriosclerosis
cirrhosis of the liver
posture derangement
low back pain
dermatological problems
diseases of the digestive tract
complications of pregnancy/delivery, anesthesia, and surgical risk
premature death

As you can see, a person with an obese condition is very much at a health risk. Obesity has an adverse effect on longevity. The greater the amount overweight, the higher the mortality rates. A previous study (Build Study, 1979) found the following data:



Further research studies (National Health and Nutrition Examinations Surveys, 1980), found that men with a body mass index (BMI) of over 28, and women with a BMI over 27 had the following health risks:



The Centers for Disease Control and Prevention has estimated the medical costs of obesity at $147 billion per year (2009). Presently, about 66 2/3% of the U.S. population are overweight. This fact is further complicated with childhood obesity. It is estimated that about 20% of the present U.S. children are overweight. This percentage places them at risk for high blood pressure, Type 2 diabetes, high cholesterol, gall bladder disease, asthma, joint problems, anxiety, and depression.

Obesity is defined as a weight 20% over desirable body weight. Mild obesity comprises 90.5% of the obese population in which there is a 20-40% overweight status. On the other hand, moderate obesity consists of 9% of the population, with a 41-100% overweight presentation. Severe obesity, with 0.5% of the population, is greater than 100% overweight. The criterion for overweight is less than 20% of desirable weight. High fat intake increases the number of fat cells (hypertrophic), as well as their size (hyperplastic). Existing fat cells (hypertrophic) increases in number as fat adults become fatter. New fat cells increase in size creating hyperplasia, in which fat children become fat adults. There appears to be a genetic component to fat gain. If two obese parents have a child, there is an 80% chance that the child would become obese. This percentage drops to 41% if only one parent is obese. There is only a 9% chance for an obese child with two thin parents.

Biology is not destiny, and environmental factors can be beneficial in modifying existing biological predispositions. We are responsible for how much body fat accumulates over time, given biology’s influences. Neither exercise nor food intake alone will allow us to reduce the percentage of body fat. However, the comprehensive combination of three factors, viz., proper nutritional (N) choices in your food intake, along with daily exercise (E) , and examining your thinking (T) processes are all extremely important variables for a permanent fat control solution.

This book, Fat Control: The NET Equation addresses the above factors to remove body fat and keep it off permanently. The lifestyle choices you make will determine your future. Proper nutritional choices with regards to proteins, carbohydrates, and fats are necessary on a daily basis. Performing regular aerobic and anaerobic exercises will allow a reduction of excess body fat permanently. Finally, our thinking or belief systems about food, ourselves, the world, and the future all influence our physical and psychological health. Moderation and balance are key components to any long term successful goal. The NET equation is an elegant, permanent solution to fat control.

It has been estimated that about 85% of all physician office visits are the result of psychological and lifestyle issues. What we do to our bodies now will determine where we will be in the future. The consumption of different types of foods, exercising, and our thinking processes determine our body age. We are as old as our youngest body part. Therefore, if we make healthy lifestyle choices, we can influence the outcomes as we age.

Quotes from Benjamin Franklin (1706-1790) and Thomas Edison (1847-1931) are applicable for future health changes. Franklin stated:

“He who dares nothing need hope for nothing”

“We become what we are thinking and feeling”

Edison stated:

“The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.”

Failure to not take control of our present and future health is not an option. We must plan the path for greater success in our well-being. Giving up prepares us for failure. A brief history of Abraham Lincoln’s life provides some insight into how failure and life circumstances did not hinder his successes:

1816-Family forced out of their home.
1818-Mother died
1831-Failed in business
1832-Defeated for the Illinois State legislature
-Lost his job
-Wanted to go to law school, could not be admitted
1833-Borrowed money from a friend to start a business;
-business failed and was bankrupt; it took 17 years to pay off his debt
1834-Elected to the Illinois State legislature
1835-Engaged to be married; sweetheart died
1836-Total nervous breakdown; in bed for six months
-Reelected to the Illinois State legislature
-Received license to practice law in the Illinois State courts
1838-Defeated for Speaker of the Illinois State legislature
1839-Admitted to practice in U.S. Circuit Courts
1840-Defeated for elector
1843-Lost in run for Congress
1846-Elected to Congress
1848-Ran for re-election to Congress and lost
1849-Pursued land office position in Illinois, rejected
-Admitted to practice law in the U.S. Supreme Court
1850-Son died
1854-Defeated for U.S. Senate
1856-Defeated for nomination of vice presidential candidate at his party’s national convention
1858-Defeated for U.S. Senate
1860-Elected President of the United States

Abraham Lincoln did not allow failure to alter his life in a negative way. He was born poor, defeated in eight elections, failed two business attempts, and suffered a nervous breakdown. Persistence and fortitude propelled his future successes. As you embark on your journey for a permanent fat control solution using the NET equation, keep Lincoln’s history in mind. Failure is only failure if you allow it to be that way.

In the pages that follow, remember to always consult with your primary care physician before you start any changes in your food intake or exercise regimen. This book was written as an aid for you to achieve your fat control goals. Balance and moderation in everything you do will allow you to reach these goals. The NET equation does not offer a diet plan. Counting calories is not effective long term due to the deprivation of food. We need to make healthy food choices every day.
Chapter 2 - The Nutrition Factor

Nutritional planning (N) is the first important factor in the NET equation for the permanent solution of fat control. This chapter will discuss vitamins, minerals, fruits, vegetables, legumes, whole grains, herbs, and spices. In addition, lists of fish, poultry, dairy products, drinks, desserts, and snacks will be presented. A discussion of the role of carbohydrates, proteins, fat, cholesterol, sugar, sodium (salt), and water is given. Finally, 18 suggested luncheons and dinners are offered, along with