Terms for Perfect Weight
There's plenty of confusion in the world of dieting, nutrition and exercise. But these simple explanations should help make it easier for you to understand what you're eating and how you're working out, and the ways these things may or may not contribute to your weight-loss efforts.
Aerobic. Exercise that makes you breathe faster than normal for an extended period of time, such as hiking or swimming.
Anorexia. An eating disorder characterized by self-starvation due to an intense fear of becoming overweight.
Appetite. A strong desire or craving for food, not to be confused with hunger, which is a physiological response to a lack of food.
Basal metabolic rate. The rate at which the body burns calories while at rest.
Bench press. An exercise used in resistance training that builds and strengthens muscles in the chest, upper arms and back.
Biceps. A set of muscles located in the front of the upper arms.
Bingeing (binge eating). Periods of uncontrolled eating in which large quantities of food are consumed within a short period of time.
BMI (body-mass index). A measure used to determine a person's level of obesity, based on height and weight. (Multiply your weight in pounds by 700, divide that number by your height in inches, then divide again by your height.) A BMI of between 20 and 25 is considered good for most middle-aged adults.
Bulimia. An eating disorder characterized by recurrent episodes of bingeing, followed by attempts to lose weight through self-induced vomiting, diuretics or severely restrictive diets.
Calipers. An instrument that measures the percentage of body fat by "pinching" the skin.
Calorie. The amount of heat necessary to raise the temperature of one gram of water 17C. Expressed another way, it is a measure of the energy-producing value of food--the more energy food produces, the greater its calorie count. One pound of body weight is produced by 3,500 calories.
Carbohydrate. One of the basic food categories, carbohydrates are organic compounds containing carbon, hydrogen and oxygen. When broken down, carbs are the main energy source for muscular work.
Cellulite. A word coined in the 1970s referring to the puckered, cottage cheesy type of fat found around the hips, thighs and buttocks. However, this fat is no different from fat found anywhere else in the body and cannot be eliminated differently from any other body fat.
Cholesterol. A fatty substance found in the cells of humans and animals. (All foods of animal origin contain this substance.) Cholesterol helps form hormones, cell membranes and other life-enhancing substances, but the body is able to manufacture all it needs naturally, and too much can clog arteries and interfere with health. An acceptable cholesterol reading is between 150 and 200. That's equivalent to about 3.9 to 5.2 in the Canadian system.
Fat. A compound containing glycerol and fatty acids. Fats serve as a concentrated source of energy for muscular work. Fat is stored very efficiently by the body, so excess fat can cause obesity and interfere with health.
Fatty acids. Types of fat found in the body. They include nonessential fatty acids (manufactured by the body) and essential fatty acids (obtained through the foods we eat). Fatty acids may be saturated or unsaturated--all dietary fats are made up of mixtures of both. Fatty acids are necessary for healthy skin, blood, arteries, nerves and normal growth.
Fiber. Thick-walled cells found in plants and in such foods as whole-grain cereals and breads, raw fruits and vegetables. Eating fiber promotes satiety and aids digestion, and soluble fiber (which dissolves in water) has been found to lower cholesterol levels.
Food Guide Pyramid. The U.S. Department of Agriculture (USDA) diagram indicating types and quantities of foods that comprise a healthy daily diet.
Hamstrings. The muscles located on the back of the thighs.
High-density lipoproteins (HDLs). A type of cholesterol--actually, proteins that carry unused fat to the liver for disposal. A lipid (fat) must be attached to a protein in order to be carried in the body. HDLs are considered "good" because they're able to remove harmful LDLs (low-density lipoproteins) and, in so doing, lower the cholesterol level. Aerobic exercise helps boost the body's HDLs.
Hydrogenated oil. Liquid oil, such as vegetable oil, that's been turned into a semisolid state, such as margarine, giving it cholesterol-elevating properties.
"Lat" (latissimus dorsi). A back muscle.
Light or lite. According to the newest USDA regulations, a product containing one-third fewer calories or 50 percent less fat than the same serving size of the regular product.
Lipid. Fat.
Low-calorie. According to the newest USDA regulations, a product containing 40 or fewer calories per serving.
Low-density lipoproteins (LDLs). The "bad" form of cholesterol. These proteins get deposited on artery walls. This deposit then forms plaque, which contributes to coronary artery disease and high blood pressure.
Low-fat. According to the newest USDA regulations, a product containing three or fewer grams of fat per serving.
Maximum heart rate. Theoretically, the maximum rate at which your heart can beat per minute at your age. The formula for your maximum heart rate is 220 minus your age.
Metabolic rate. The rate at which the body burns calories.
Monounsaturated fats. Fatty acids found in both plant and animal fat, appearing mainly in vegetable and nut oils. Foods high in monounsaturated fatty acids include olive oil, peanut oil and vegetable shortening. Substituting
monounsaturated fats for saturated fats reduces blood cholesterol levels.
Polyunsaturated fats. Fatty acids found in most foods, mainly in the fat from plants, including safflower, sunflower, corn and soybean oils. Polyunsaturated fats are liquid at room temperature and contain the essential nutrient linoleic acid.
Protein. One of the basic food categories, it is essential for building and repairing muscles, red blood cells, hair and other tissues.
"Quads" (quadriceps). Muscles on the front of the thighs.
RDAs (Recommended Dietary Allowances). The amounts of vitamins and minerals that should be included in the daily diet, according to the USDA.
Recovery heart rate. Your heart rate measured at the end of your workout after cooling down. It is used to determine when the heart rate has returned to its normal, pre-exercise pulse.
Resistance training. The process of increasing muscle strength (the ability to lift heavy objects) and muscular endurance (the ability to repeat a movement requiring strength). It involves repetitive sets of exercises aimed at strengthening specific areas of the body.
Saturated fats. Fatty acids, which are solid at room temperature, that tend to raise blood cholesterol to dangerously high levels. Saturated fat is found in all foods from animal sources, including meat and dairy products, but also in such oils as coconut oil and palm-kernel oil.
Sodium. A mineral used by the body to help maintain fluid balance in and around the cells. However, an excess of sodium (which comprises 40 percent of table salt) can lead to high blood pressure, as well as to water retention, which can slow weight loss.
Spot reducing. A popular myth that fat can be "burned" only in desired areas of the body.
Strength. The maximum force or tension that a muscle or muscle group can produce against resistance.
Strength training. (See resistance training.)
Triceps. A set of muscles located at the back of the upper arms.
Triglycerides. One of the major fats carried in the blood. Triglyceride levels above 100 are considered high and may interfere with health.
Unsaturated fats. Fatty acids, either polyunsaturated or monounsaturated, that lower blood cholesterol levels.
Weight cycling. Repeatedly gaining and losing weight, usually caused by an inconsistent pattern of dieting and overeating.
Weight training. (See resistance training.)
WHR (waist-to-hip circumference ratio). A measurement used to compare the size of your waist to your hips that helps determine heart disease risk. (Divide the number of inches in your waist by the number of inches in your hips.) A number above 0.8 for women and above 1.0 for men indicates a higher-than-normal level of risk.
Yo-yo dieting. (See weight cycling.)
