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Lonnie Walton: To Lose Weight Perhaps Eat More (Often) PDF Print Email
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March 11, 2009:  It sounds counterintuitive to recommend eating more to lose weight; however people who know how to diet properly know this can be the case. It starts with first finding your Resting Metabolic Rate (RMR).

Your resting metabolic rate represents the amount of calories your body burns while at complete rest, similar to a car in park, idling with its engine running. When calories are restricted below your RMR your body defends itself by lowering its metabolic rate. Your body can handle this form of deprivation over the course of perhaps a day or two, but weeks or months of this type of dieting will force your body into survival mode to preserve the highest priority body functions such as heart and brain function.

Example: Suzan wants to lose weight and decides to start eating less without a clue of what her RMR is, but she read a book and wants to try a new diet. Suzan has a RMR of 1,700. Suzan wants to lose 10 pounds. Suzan lowers her calorie intake to 1,200, hoping to lose 1 pound each week (3,500 calories equals 1 pound so a reduction of 500 calories each day x 7 days = 3,500 calories. Suzan becomes fatigued, lethargic and begins sleeping longer and her workouts are less energetic and harder to accomplish. After about two weeks the body decreases its RMR to conserve calorie expenditure, which will reduce her weekly weight loss to ½ pound per week or less and the weight that it lost is most likely calorie burning muscle, not fat.

This type of eating can cause:
• Lethargy
• Weakening of the immune system
• Menstrual cycle may pause or stop completely
• Loss of muscle, including important heart muscle
• Development of dementia, bulimia or anorexia

Instead, to lose weight safely Susan and others are bettered advised to do the following:

• Find your RMR (A nutritionist or dietician can help you find your exact RMR ).
• Reduce your calories down to meet your RMR.
• Eat smaller meals more often spreading your calories over 5 meals during the day.
• Raise the amount of calories burned by finding an activity that you enjoy and include resistance exercise 2-3 times weekly or more.
• Eat more raw (or slightly cooked) fruits and vegetables
• Eat more whole grain breads, pastas and crackers, etc.
• Eat more fish, lean meat, and low fat sources of protein like soy or tofu.
• Eat more low fat or fat free dairy products.
• Drink more clear water.
• Reduce or eliminate alcoholic beverages. ( My clients have had tremendous weight loss results after reducing alcohol intake as alcohol forms acetate in the body which is used as a fuel source rather than fat).

Editor's Note: Lonnie Walton is a Certified Trainer/Nutritionist and the Owner/Manager of Fitness Together 24 Palmer Ave across from Lawrence hospital. He can b reached at (914)771-5999.

 

 

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Culinary that restores the body's natural balance
Bronxville, NY
914-715-0634

EsmeraldaBFox@gmail.com

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Sunrise Senior Living

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Bereavement

The Bereavement Center of Westchester

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The Maxwell Institute

The Maxwell Institute of St. Vincent's Westchester offers outpatient chemical dependency treatment and education services for adults, adolescents and their families. Treatment includes individual and group psychotherapy, couples counseling, and psychiatric evaluation and medication management when indicated. The Institute welcomes individuals and family members who are experiencing marital and/or work-related distress as a result of alcoholism and other forms of chemical dependency.

The Maxwell Institute also offers community education services through its programs in drug and alcohol prevention in the schools. For persons wishing to become credentialed alcoholism and substance abuse counselors (CASACS) in New York State, the "Maxtrain" program provides the 350 classroom education hours that are an important part of the credentialing requirements.

The Maxwell Institute is grateful for the support of The Community Fund of Bronxville-Eastchester-Tuckahoe.

92 Yonkers Ave
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Founded in 1971, the mission of the Counseling Center “is to provide a wide range of psychotherapeutic and counseling services to individuals, couples and families by a staff of highly trained, experience and dedicated psychotherapists.
Director: Richard W. Shoup

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Dr. Henry A. Blom

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914-337-1157


Dr. Anthony Fiore

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Joseph F. Manzi, D.D.S

At Joseph F. Manzi DDS we are strong advocates of preventative care, eco-friendly practices and patient education. We believe that when we arm patients with dental education, we empower them to make wise choices both in and out of the "chair". Our Healthy Body initiatives include advanced care that isn't optional, it's standard.

Joseph F. Manzi is a graduate of New York University College of Dentistry and has over twenty years of experience as a general and restorative dentist in Westchester. Prior to opening his practice, Dr. Manzi was Chief of Dentistry at Westchester Community Health Plan and Kaiser Permanente in White Plains, NY. As an Eastchester resident of over 30 years, Dr. Joseph F. Manzi realized the need for an advanced, eco-friendly family practice in his hometown.

Joseph F. Manzi, D.D.S

311 White Plains Road

Eastchester, NY 10709

www.josephfmanzidds.com

info@josephfmanzidds.com

Office 914-652-7333

Fax 914-652-7332


Dr. Quentin M. Murphy

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Dr. Michael J. Vitale

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Scarsdale Pediatric Dental

777 Post Rd.
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Phone: 914. 472. 9090
http://www.scarsdalepediatricdental.com/


Jenny A. Kanganis
D.D.S.Guy N. Minoli, D.D.S.

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914-637-2663


Dr. Neil Goldberg

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Ear, Nose and Throat

Dr. Mark Fox

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914-961-2515

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Bronxville Vision Care

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10 Park Place
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670 White Plains Road
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(914) 787-6158
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Hospitals

New York Presbyterian/Lawrence Hospital

In July 2014, Lawrence Hospital and New York-Presbyterian Hospital established a new relationship aimed at enhancing care, improving access and lowering health care costs for residents of Bronxville and surrounding communities in Westchester County. Lawrence was renamed New York-Presbyterian/Lawrence Hospital.

Lawrence Hospital Center was founded in 1909 and is a 291-bed acute care facility with over 1100 employees and 400 physicians. It provides emergency care to approximately 35,000 individuals every year.   It became a designated New York State Stroke Center in 2006.  Its physicians provide expertise in virtually every area of medical specialty and include over 100 primary care physicians. And, Lawrence delivers about 2000 babies every year in the home-like setting of newly designed Labor and Delivery recovery rooms.

Outpatient services include diagnostic testing and laboratory services, ambulatory surgery options, and rehabilitation and sports medicine services. The Hospital has a Women`s Imaging Center where female patients receive diagnostic services in a private setting. Outpatient physical therapy, lymphedema therapy, speech and occupational therapy services are provided both on-site at the Hospital and at Lawrence`s satellite center, The Center for Rehabilitation and Sports Medicine, in Scarsdale.

The Hospital is accredited by the Joint Commission on Accreditation of Healthcare Organizations. The Hospital is fully licensed by the New York State Department of Health. Lawrence`s laboratory is accredited by the College of American Pathologists.

55 Palmer Avenue
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Internal Medicine Physician

Dr. Anne Galloway

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Dr. Kerrianne Page

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Dr. Thomas J. Rubeo Jr. MD
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Dr. Patricia Halloran

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Dr. Joseph Ciccio

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