Jason B. Tiller


Starting off with a weight loss program can seem to be an insurmountable battle at the onset considering the drastic changes that you have to embrace. Just like any “healthy” habit that we should practice, it is always hard when compared to the detrimental ways of life that come very natural to us. There are a lot of ways to shed that extra few pounds of unhealthy flab hanging on you. Only change your diet for starters. Getting to eat whole grains, vegetables, fruits and beans which are the basis of a vegetarian diet can be surprisingly easy if you set your mind to it.

Being obese or overweight means to have more fat in the body than it is optimally needed. This condition is especially prevalent among middle-aged folks but also prevalent among younger and older people. Overweight or obesity is common where lifestyle is sedentary and still.

When the supply of foods containing fat is high, and there is no control in feeding pattern of individuals in the society, obesity is going to be universal. According to research carried out in 2003, over a billion of the world’s population is either overweight or obese.

This figure doubled during another research in 2013, and this can be attributed to the rise in the sale of junk foods and the sedentary lifestyle among people due to technology and societal influences.

For proper function and optimal breakthrough, the body needs a minimum amount of fat. The bodily function is affected by the amount of fat intake and the total available fat in the body. The sensitive tissues in the body tend to be vulnerable when the amount of fat is high in the body. Shock absorption, which is an essential function of the body, becomes compromised when the body has a minimum amount of fat. Thermal insulation functions correctly and the immune systems tend to be optimally active. Reproductive organs and hormonal functions are also affected by the amount of fat present in a person’s body.

Overweight people tend to be more vulnerable to diseases and other bodily malfunctions. Apart from the alteration of the physical appearance of the body, obesity does affect the flexibility of joints and general movement of the body.

Going through this book to add to your already saturated knowledge of weight loss the healthy way, is the typical Japanese diets that enhance healthy weight loss and general fitness of the body. You must have noticed that the Japanese live quite long and have little body fat save for some exceptions where body weight is needed, e.g., sumo wrestlers.

Measure your body weight on the day you chose to begin this program and keep a daily record of how you are progressing. Having a diary to express your most innermost thoughts on why you have embarked on this journey and

what you hope to achieve at the end will be an excellent motivation for you. So I am going to give you some simple guides on how to painlessly get rid of unwanted body weight.

Let’s get the ball rolling!




To determine your weight level, you need to know your BMI, which is the body mass index.

BMI 30 or more is obesity.

BMI 25 to 30 is defined as pre-obesity.

25 or more is described as overweight or obese.

There are several ways to measure a person’s fat level or the level of adiposity based on weight and other bodily observatory functions.


DEXA was first invented to measure bone density, but the imaging function of this x-ray can determine the content of fat in the human body. This method involves using the different mass of body fat, tissues and also identifying which part of the body contains more fat and the ones with a minimum amount of fats. It is one of the modern tests for fat considered accurate and perfect since the actual amount of fat will be sighted through the imaging found through x-ray. DEXA requires much medical equipment which tends to be expensive, and also professionals are needed to operate the machine for accurate results.


The second method for determining body fat is the hydrostatic weighing, and it involves dipping the body into the water completely. In the submersion, a material is provided which will function in determining the body weight of the individual in the water. The submerged weight is compared with the dry weight to determine the actual and definite overall body density of the individual. The muscle and fat level is also considered, through which the estimate of the body fat is made. This assessment tends to be close to perfect in most circumstances. Also, the hydrostatic weighing requires trained professionals to administer for proper result.


Using this method, the body’s electrical resistance is measured using an electric current passed through the body. It is important to know that muscle and fat conduct electricity differently, so it is easier to determine the body fat percentage content. Unlike the above methods of determining fat, this process requires little to no training and could be used at home by amateurs to assess their body fat percentage. However, factors such as body temperature and hydration can affect the body mass index. So, care might need to be taken while performing this experiment.


This method consists of pinching the skin on some point on the body and

measuring the thickness of the field obtained. This pattern of measurement is focused on the amount of fat directly under the skin. So, after the analysis, the actual body weight can be determined without further test or measurement. The measure is also aimed at determining the surface fat distribution of the body. Even though fats not directly deposited under the skin may not be measured, a further calculation will still establish a close estimate of the amount of body fat available.


In this case, your weight will be measured with a simple weighing scale and computed with the optimal required weight to determine whether your weight is optimal or not. Although this method is the least accurate, it is almost the most widely used throughout the world. For precise measurement in determining overweight or obesity, factors such as muscle mass, body type and height must be put into consideration. For a start, you could use the scale, but if you doubt the result, you may need to apply more advanced methods.


This technique is the use of 3D software to determine the actual image of a person. It functions and gives results based on BVI rating, in which the differences in individual’s body mass index are put into consideration. This method overcomes the obstacle of shape and other different functions or

features of the body that is particular to individuals. The software measure mainly where fats are located and do not have to calculate the total weight. The abdomen is not the only position weight is determined, so the BVI system considered more body parts.



Obesity and overweight can increase health risk and level at a significantly high rate. These health problems include certain cancers, heart disease, diabetes, etc. in pregnant women; obesity can bring about long-term health problems in the mother and the baby.


When the need for C-section arises, there might be a problem of slow healing, which might affect the health of the mother and the baby. Being overweight during pregnancy will increase the risk of blood pressure, which will adversely affect the health of the baby and that of the mother in the long term. Mothers with preeclampsia need to be treated and be observed to avoid such risks. High blood sugar in times of pregnancy might be as a result of excess fat, which is considered as gestational diabetes. These also occur as a result of overweight during pregnancy.


The kidney functions in filtering blood, removing waste products and water in the form of urine. It helps in controlling blood pressure, which keeps the body healthy and active. When the kidneys are damaged and can’t filter blood as they

should, it is termed as kidney disease. When the filter is not proper, waste can build up in the body. Excess fat increases the blood pressure and diabetes which are among the significant causes of kidney disease. According to recent studies, even in the absence of such condition, obesity can directly cause kidney disease, especially when not controlled.


Non-alcoholic steatohepatitis (NASH) which can also be referred to as fatty liver disease occurs due to the buildup of fat in the liver, which virtually causes damage. These fatty liver can cause several injuries which include liver failure, cirrhosis (scar tissue), severe liver damage, etc. At some point, a fatty liver disease may produce no to mild symptoms just like an alcoholic liver disease but doesn’t occur as a result of excessive alcohol intake.


Osteoarthritis is a health problem that causes pain and stiffness in the joints. This health issue is often related to age and injury. It usually affects the bones in the lower back, hips, knees, and hands. Being overweight is among the common risk factors for developing osteoarthritis. Other facts include genetic, old age and injuries.

Extra pressure is put on the joints due to excess weight. The bones and the joints covered with fibrous tissues are worn away due to the pressure of fat

and the weight of the body. Also, high body fat may mean more harmful substances in the blood which may increase the risk of inflammation.


One or more pauses of breath characterise this disorder during sleep. People with this disease may suffer heart failure, focusing on difficulty and daytime sleepiness. According to studies, sleep apnea could be highly caused by obesity. This is because a person with more fat in their neck may have a smaller airway. Practically, smaller airways can cause difficulty in breathing or breathing might be loud, often referred to as snoring. In chronic cases, breathing might stop for a moment before it will continue. Also, the fat stored around the neck may increase the risk of inflammation which as a result in cases of sleep apnea.


This issue happens when the flow of blood to your brain stops. Blood clotting occurs in the artery, which prevents the movement of blood to the brain; this is referred to as the ischemic stroke. Hemorrhagic stroke occurs when the blood vessels bursts, which is another type of stroke, although less frequent than ischemic stroke. When blood pressure is increased due to overweight or obesity, stroke is more likely to occur. Other problems often associated with strokes include heart disease, high blood sugar, and high cholesterol.


This issue occurs when the blood vessel carrying blood to the heart becomes narrow and hard. It leads to problems which may affect the heart in general. When the heart does not get enough blood, more risk tends to develop. Some issues may keep the heart from pumping enough blood to the body. People with heart disease suffer abnormal heart rhythm, chest pain, sudden cardiac death, heart failure, or heart attack. Obesity is linked to health problems that may lead to heart disease. These health problems include high blood sugar, high cholesterol, and high blood pressure. Excess fat pushes the heart to use more energy into pumping blood to the body.


This is the force with which your blood pushes against the walls of your arteries. The pumping occurs every time the heart beats, and it drives blood through the arteries to other parts of the body. Although high blood pressure doesn’t have symptoms, it can cause diseases such as kidney failure, stroke, and severe heart diseases. 120/80 mm Hg blood pressure is considered as usual. 140 or higher, and 90 or more are considered high blood pressure. The top number is usually referred to as systolic blood pressure while the bottom number is known as the diastolic blood pressure. Naturally, large body size contributes to the need for the heart to push harder, therefore, leading to blood



Type 2 Diabetes is a disease in which blood sugar levels are above average. Type 2 diabetes is associated with obesity and overweight at different levels. According to a study in 2009, diabetes happens to be the 7th leading cause of death in the U.S. Major causes of diabetes include excess body weight, especially around the waist, poor diet, low level of physical activity. The population of people with type 2 diabetes who are obese is about 80 per cent. Even though the direct cause of diabetes due to excess fat is not apparent, studies show that cells change in overweight individuals who make them resistant to insulin. This means when your body is insulin resistant, the taking up of blood sugar by cells will be reduced therefore resulting in high blood sugar. Losing weight might help minimise the risk of developing type 2 diabetes; since as a result, the body sugar is controlled either through exercises or regulation of sugar intake.




Undoubtedly, there are many workout routines and diet patterns that promise maximum weight loss with minimum effort, but one thing is sure, some of these tips don’t work, and even if they work, the side effects might be detrimental to your health. So you need to be very careful and consult your general practitioner before starting any weight loss program. You need to be very careful with the kind of diet you implement especially when your weight is associated with an ailment. To keep away from wasting time and money on things that may not work for you in the end, here are some things that may not work for your weight loss and the suggested alternatives that will work for you long term.


Regardless of the detrimental effect of excess fat in the body, the intake of fat is not entirely unhealthy. In fact, fat is among the required food nutrients the body needs to remain healthy. On the other hand, you might be avoiding sugar while exposing yourself to fat, or avoiding fat and exposing yourself to more sugar. In fact, sugar-free products may have artificial sweeteners which will also contribute to more weight gain. Even sugar-free drinks contain substances that enhance the taste which in turn may lead to exposure to more sugar. The

synthetic fat-free or sugar-free products don’t work. It often exposes you to unhealthy eating, as you consume more chemicals, instead of the sugar or fat. Instead, stick to your natural organic products, to lose weight and cultivate good health.


We’ve all made the mistake of thinking that too much protein will reduce the rate at which we eat and consequently the fat level. In fact, just feeding on protein foods means that you are depriving your body of other essential nutrients such as fat and carbohydrate. Regardless of the need to lose weight, you need a balanced diet to stay healthy and maintain optimum weight. No single nutrient is good for you in excess. You cannot just focus on one food group. You need to strike a balance to gain the strength to perform the exercise necessary to lose fat.


Do you think that the higher the calorie levels you consume, the higher the fat realised? If yes, then you’ve been thinking all wrong. Good nutrition does not always mean cutting down on every calorie and avoiding the intake. It may surprise you to know that not all calories are the same and the quality of calories that enter your body will affect the calories already in you. Also, the timing of calorie intake will both affect your body function. Some calories

from different fruit types or food affect your body differently since they cause mixed reactions in the body. You need to understand the differences between empty and quality calories. Sticking to healthy foods is your best bet when it comes to taking quality calories, and you won’t need to control or count your calories.


Staying away from snacks does not mean cutting down on them entirely. Avoiding uncontrolled snacking will keep you healthy and away from the consumption of unnecessary diets but you need to have a controlled pattern of snacking, and you will be alright. Just like any addiction, taking a few will help you make better nutritional choices than cutting down entirely today and finding yourself snacking mindlessly tomorrow. There are healthy nutritious meals, stick to them, and you won’t need to try too hard in avoiding bites for the sake of losing weight.


Although in the history of weight loss programs and diets, most of them consist of foods with lower or controlled calories. Controlled dieting is useless if you cannot control your body to adapt to the particular type of diet without the need to relapse or going towards junk or other unhealthy foods. These diets often expose the body to starvation and lower your metabolism. The problem will

stop once you begin to take regular diets which are filled with reasonable calories. The wise thing is to choose only the foods that correspond with your body needs and health requirement.


Why are all the dairy products including ice cream, cheese, and milk, blacklisted by most dieters? The body needs milk too, and the body needs it in a high proportion. In fact, the body burns fat at a high rate when there is enough supply of calcium to the body. Lack of calcium allows for the production of fat, making you gain weight while trying to lose some. Make sure you include dairy in your shopping, even if it has to be low-fat.


Detox is an extreme measure taken in an attempt to clean out the body of toxins, especially the liver. Detox products are aimed at keeping the colon clean, but according to experts, all these products are nonsense. Your kidneys and liver are around to do all the necessary cleansing. These detox diets are juices which may contain sugar, and might not be suitable for your weight level.


Every enlightened person knows that breakfast is the most important meal of the day. You can’t keep on skipping breakfast just because you need to lose weight. Taking light food in the morning will be a lot better than completely

missing the meal. Because once you skip breakfast, you might end up eating more in the afternoon, which might ultimately lead to binge eating, also resulting in the consumption of foods that will increase your fat level. More significant portions of lunch and wanting to eat again before dinner are all the effects of skipping breakfast.


Crash diet does more harm to the body than good. You cannot fit into that dress by the end of the week if you can’t fit into it now. Changing your food intake or diet to fruits or vegetables is not good for the body system. Your diet program should be chosen wisely. Regardless of the modification, you need to select a diet plan that consists of all the essential nutrients and classes of food required and a definite amount. Your aim should be to have your body function properly. If you expose yourself to foods without calories, your body will find it difficult to burn calories once you come back to your normal diet again.


Eating out and feasting on massive calorie foods one day a week may not do your body any good. Compared to homemade foods, restaurant foods have more calories, and you won’t even know how much you are consuming until you’re done. According to a study published in the Journal of the Academy of Nutrition and Dietetics, women who eat home cooked food lose more weight

than those who eat out once a week at restaurants. You can limit your dining out to at least once a month, and you will be able to balance between an actual weight loss and achieving the health you desire.