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WOMEN FIGHTING HEART DISEASE TOO: THE BEST REASON TO LOSE WEIGHT
I know, I know, you’ve heard it all before, and you’ve tried a number of times over many years to lose those extra kilograms. It’s tough, even tougher for women than for men. But now you have the best reason in the world: to save your life.
Most statistics show that women who are more than 30 per cent over their ideal weight have a greatly increased risk of heart disease. But data published in the Journal of the American Medical Association in 1990 show that there’s no magic number. Literally any excessive weight, even just a few kilograms, raises the risk of death from heart disease.
And, let’s face it, we’re no longer really talking about risk of developing heart disease for you. You have the disease. Now it’s a matter of stopping the progress or even reversing it.
Weight loss provides one of the most obvious demonstrations that you’re getting better. You can see the results in the mirror. And as you start looking better, you start feeling better about yourself, and that leads you to further commitment to lifestyle modification in a wonderful cascade effect.
But it’s not just the kilograms that count. Measure those centimetres as well. As you replace fatty tissue with lean muscle, your weight may not drop as dramatically as the centimetres. And as you increase that muscle tissue you’ll be able to burn more kilojoules and thus lose even more weight. That’s why men have the edge over women, since they’re naturally blessed with a higher percentage of lean-to-fat tissue.
The best way to increase your muscle tissue is through resistance exercise, otherwise known as weight training. Don’t roll your eyes up until you’ve read the data I share in chapter 11 on exercise. Even the most elderly men and women show tremendous improvements in just a short period of time.
You’ll also improve your muscle tone by getting regular aerobic exercise, which you’ll be doing as part of your cardiac recovery program anyway. Happily, as you’ll be reading later on, it doesn’t take a great deal of effort. You don’t have to run marathons or jump up and down with skinny girls in their twenties. Remember Betty Ford’s story. Do some walking.
Cardio & BloodThat’s not a starvation diet by any means. You’ll be able to get all the nutrients you need from a wide variety of foods. And when you cut back on the fat content as suggested in chapter 13, you’ll find that 5670 kilojoules represents a lot of food. You’ll lose weight on a gradual but certain schedule, since you’re feeding only the kilograms you want, in effect starving away those extra kilograms of fat.
Many people need help getting started. Women, in particular, profit from support groups. Weight Watchers offers a very successful, medically sound program that you can stay with for the rest of your life. Many YMCAs and YWCAs provide excellent community services as well. Or talk with your doctor or nurse about a hospital-based approach.
*38/85/2*
