Weight loss diet guide to help lose weight 

Abdominals or "abs" - the collective name for the muscles on the front of the torso, below the chest. They are part of your "core" and when weak contribute to back pain 

Abductors - muscles of the hip that pull your legs apart. Gluteus medius and minimus pull your legs outward. You use these muscles when inline skating or skiing  

Adductors - muscles of the inner thigh that pull your legs together. They attach the pelvis and the femur (or thigh bone). You use these muscles when inline skating, skiing or swimming the breaststroke (frog kick)  

Adipocytes - the scientific term for fat cells - specialized cells that make up adipose tissue used for fat storage

Adipose tissue - a specialized type of tissue composed mostly of adipocytes (see above), for storing cellular fat

Aerobic exercise - "exercise with oxygen." is exercise done at a rate that allows the oxygen that you breath to produce the energy needed. Aerobic exercise is great for burning calories and strengthening your heart and lungs

Amino acids - the building blocks of proteins, nine of which cannot be manufactured by the body and therefore have to be obtained through food intake. This is especially important for Vegans (see lower) because no vegetable contains all of the "essential amino acids"!

Amino acid score - a measure of the actual amounts of individual amino acids in a food, or in the diet relative to the need for the amino acid. Does not evaluate whether the protein is digestible

Anaerobic - literally, "without oxygen." The heart and lungs can't get enough oxygen to the muscles and energy is produced without oxygen. Exercise intense enough to "outrun" the oxygen supply creates lactic acid which builds up in the muscles and causes soreness and fatigue. Sprinting is anaerobic and after its done, one must stop until the oxygen supply has caught up again. Aerobic exercise will make this "recovery period" shorter

Anorectic drugs - drugs that suppress the appetite. Used to reduce calorie intake. An example would be phentermine

Anorexia nervosa - a dangerous psychological disorder dominated by a distorted body self-image. No matter how thin, they see themselves as obese. There is a very strong aversion to eating, so much that the victim may conceal uneaten food, fake weight-ins to conceal weight loss, induce vomiting or exercise excessively. Take suspicion of this condition seriously and consult a physician

Antioxidants - substances such as vitamins A, C and E and minerals such as copper, magnesium and zinc. believed to destroy free radicals

Asana - the term for any of the many poses done in yoga

Ascorbic acid - vitamin C 

Ballistic stretching - bouncing to increase the amount of stretch. Can cause muscle tears and soreness and is not recommended

Barbell - a long bar with weights attached to each end. Requires both hands to pick up

Bariatrics - a branch of medicine dealing with the causes, prevention, and treatment of obesity, both pharmacological and surgical

Basal metabolism (BMR) - the rate of energy used for metabolism when the body is at complete rest - closely related to the muscle mass. Usually measured by the amount of oxygen consumed. Acknowledged by experts to be difficult to measure accurately

Behavior modification - the changing of behavior by the manipulation of cues and environment factors that trigger behaviors. In this context, what cues can be used to stimulate healthy behavior

Bicep - the muscle running along the inside of the upper arm which bends your arm at the elbow. Used when picking up a coffee cup

Binge Eating - an eating disorder characterized by eating much more food than most people would eat in a given amount of time, and feeling that what is being eaten and how much is being eaten is out of the control of the person doing the eating

Bioelectrical Impedance Analysis - body composition analysis based on electrical conductance. Fat- free mass (muscle) is a better conductor than fat

Biomechanics - the study of the mechanics of muscular activity

Blood sugar - glucose in the blood

Blood pressure - Just like water pressure in your home's pipes. The pressure of the blood on the walls of the arteries

BMI (Body Mass Index) - The most widely used method of assessing weight. An index of a person's weight in relation to height, determined by dividing the weight (in kilograms) by the square of the height (in meters). For us pound users, its pounds times 703 divided by the height in inches, divided by the height in inches again (or just use our BMI Calculator)

BMR (basal metabolic rate) - the rate of energy used for metabolism when the body is at complete rest - closely related to the muscle mass. Usually measured by the amount of oxygen consumed. Acknowledged by experts to be difficult to measure accurately  

Body Mass Index (BMI) - The most widely used method of assessing weight. An index of a person's weight in relation to height, determined by dividing the weight (in kilograms) by the square of the height (in meters). For us pound users, its pounds times 703 divided by the height in inches, divided by the height in inches again (or just use our BMI Calculator)

Body fat - the percentage of your body mass that is not composed of lean muscle, water, bones or vital organs

Bulemia - an eating disorder involving self-induced vomiting to limit calories often following episodic eating binges. Can also involve excessive laxative use and "compulsive exercising". Dangerous because of potential damage to the esophagus and changes in sodium and potassium in the blood

Caffeine - a natural stimulant found in many common foods and beverages, including coffee, tea and chocolate

Caliper - an instrument used to measure skin-fold thickness as a way of determining body fat. Accuracy varies with the user and it has been largely supplanted by the BMR

Calorie - a unit of measurement for the amount of energy that is released from food upon oxidation by the body

Calorie Goal - The amount of calories needed to lose weight and still provide energy for the body; a formula for losing weight based on the number of calories eaten per day.

Carbohydrate - a group of organic compounds, including sugars, starches and fiber, that is a major source of energy for animals

Cardiovascular - relating to or involving the heart and blood vessels

Catabolism - reactions that involve the breakdown of compounds in the body, including the reactions that release energy from foods

Cellulite - the dimples and bumps in the skin, usually around the thighs and buttocks. Beneath the skin's epidermis and dermis layers are two fat layers. Cellulite develops in the layer called the hypodermis or subcutaneous fat layer. This layer's fat reserves are organized into chambers surrounded by fibers made up of fascia, which connect skin to an underlying muscle cover. As the amount of fat in these chambers increases, the fascia does not stretch causing the chambers to bulge outward with dimpling in between them

Cellulose - a complex carbohydrate composed of glucose units linked together in a form that humans cannot digest

Cholesterol - a waxy lipid (fat). Although cholesterol is important for our health, excess cholesterol is deposited on the surfaces of blood vessels making them stiff and causing blockage

Complex carbohydrates - starches, such as grains, breads, rice, pasta, vegetables and beans. They get their name from their complex, chainlike structure. During digestion, starches are typically broken down into sugars and used by the body for energy. Because simple carbohydrates, like glucose, are immediately available and complex carbohydrates must be broken down, complex carbohydrates offer a more sustained energy level than simple carbohydrates

Cool-down - slowing down at the end of a workout to allow your body temperature and heart rate to decrease gradually

Coronary heart disease - heart disease associated with obstruction of the coronary blood vessels that supply blood (& oxygen) to the heart

Counseling - the professional guidance of an individual in a specific area. A Lifestyle or Behavioral counselor can help you identify the cues and situations that promote healthier habits

Cross - training - mixing different activities into your regular workout routine to avoid overuse injuries and to prevent boredom. Cycling, running and swimming are 3 common activities used to cross- train different muscle groups

Daily Value (DV) - reference values developed by the FDA to describe the amount of a nutrient used as the standard for labeling purposes. DVs are comprised of two sets of standards: DRVs and RDIs see Food Label

Dehydration - the abnormal depletion of body fluids. Prevented by drinking water before, during and after exercise. Try to avoid sports drinks because of the calories. An effective "home-made" sports drink can be easily made using artificial sweetener (sugar substitutes) + 1/4 teaspoon salt (electrolyte) in a quart of water flavored by steeping your favorite, non-caffeinated tea in boiling water

Deltoids or "delts" - the triangular, 3- part muscles that wrap around the tops of the shoulders. They allow you to raise your arms forward, backward and out to the sides, and also rotate them inward and outward

Diabetes Type 2 (non - insulin dependent diabetes) - occurs when the pancreas cannot produce enough insulin to overcome the body's resistance to the insulin leading to elevated blood glucose. Obesity is the most common cause of the resistance so, most Type 2 Diabetes is due to obesity. Can be preceded by glucose intolerance

Diabetes Type 1 (insulin dependent diabetes) - occurs when the pancreas does not produce insulin at all leading to elevated blood glucose

Diet - the food and drink a person or animal consumes in their normal life. Also refers to an eating plan for medical reasons or as a measure to promote weight loss

Digestion - the breakdown of food materials mechanically (through chewing) and chemically (by digestive enzymes) until it is in a form which can be absorbed from the gastrointestinal tract into the blood

Diuretic - a drug that increases the volume of urine produced. Can produce the illusion of weight loss since no fat is lost. Can also deplete potassium

Dumbbell - a short bar with weights on each end that can be held in one hand  

EKG or ECG (electrocardiogram) - a recording of the heart's electrical activity using sensors attached to the limbs and chest

Electrolytes - minerals such as sodium, potassium, calcium and magnesium that act to keep your nerves firing and muscles moving. These minerals are found in foods (potassium- bananas, meat) and modest amounts of electrolytes are a necessary component of a normal diet. Be careful of using sports drinks to replace minerals because of the added calories

Endorphins - a group of proteins produced naturally by the body with potent analgesic properties (similar to morphine). These are the brain chemicals that contribute to the "runner's high" or good feelings during and after exercise

Emotional Eating - eating when you are feeling stressed and, usually, not being aware as you eat.

Enrichment - the addition of a nutrient to a processed food to replace losses of the nutrient that occurred during processing or to enhance its nutritive composition. Most commonly used for cereals and pastas

Essential fatty acids - fatty acids that must be present in the diet to maintain health

Essential amino acids - amino acids that the body cannot make in sufficient amounts to meet physiological needs and must come from food

Exchange Diet - a technique to lose weight where foods from the five food groups with equivalent caloric values can be "exchanged". Since specific foods do not have to be eaten, food choice can be more individualized.

Exchange Plan - a strategy of mapping out what you will eat for each meal based on exchanges, not specific foods. 

Exchange lists - foods sorted into categories by their nutrient and energy content. Foods in any category can be used interchangeably. Example: 1/2 cup of pasta (or rice) = 1 slice of bread = 10 French fries = 80 calories

Exercise - almost any activity requiring physical movement such as walking, running, lifting weights, gardening, etc. A critical part of the healthy lifestyle needed to lose and maintain weight; 

External obliques - muscles running diagonally downward and inward from the lower ribs to the pelvis that allow you to bend forward and twist at the waist. These lie on top of the internal obliques. The kayaking stroke uses these muscles much more than the arms

Fad diets - fashionable or trendy diets that may or may not actually help in reducing weight. These diets should be used with caution and a professional medical opinion sought. 

Fartlek - Swedish for "speed play", a type of loosely structured interval training for runners, cyclists, and in-line skaters. It combines anaerobic segments with aerobic ones. Said to build strength and speed. (Also relieves boredom)

Fat - also known as adipose tissue. Animal tissue containing glycerol and fatty acids

Fat Grams - a measure the fat content of a food. One gram of fat = 9 kCalories. 

FDA (Food & Drug Administration) - It is the US federal agency responsible for the regulation of pharmaceuticals (drugs) and food products

Fiber - a general term denoting the structural part of plants such as cellulose. Fiber is not digested by human digestive enzymes, although some are digested by the gastrointestinal tract bacterial

Flexibility - the range of motion around a joint. This can be increased with stretching and yoga

Food Journal - a record of everything eaten and drunk; used to analyze one's eating pattern and individualize lifestyle and diet plans.

Food Pyramid - provides a visual idea for a healthy diet. Foods on the bottom (low calorie-high volume) are emphasized and food on the top (high calorie-low volume) should be eaten sparingly. see Food Pyramid

Fortified - added to a food product to enhance its nutritive composition (e.g. vitamins/minerals in cereals and calcium in orange juice).

Free weights - weights not attached to a machine nor driven by cables or chains. Barbells and dumbbells are examples of free weights

Generic drug - a drug whose patent has expired thus enabling it to be manufactured by any company

Glucose - a sugar (monosaccharide), sometimes known simply as "sugar"

Glucose Intolerance - a pre-diabetic state in which the blood glucose is higher than normal but not high enough to warrant the diagnosis of diabetes. Can be effectively treated by weight loss

Gluteus maximus, medius and minimus or "glutes" - the 3 muscles of the buttocks and hips that extend your thighs backward and to the side (abduction) and rotate your legs at the hips

Glycogen - a form of stored carbohydrate

Hamstrings - the group of 3 muscles on the back of the thigh that runs from the lower part of the pelvis to just below the knees. They allow you to bend your knees and, along with the "glutes" straighten your legs at the hips

High Calorie, low volume Foods- food high in calories and low in volume (sweets, oils) and rarely fill you up and more of this food is eaten  

High Density Lipoproteins (HDL) - lipoprotein particles that transport cholesterol to the liver. Sometimes called "good cholesterol"

Hormones - chemical messenger substances in the body that are released into the blood from one location and that bind to target tissues at other locations and elicit specific responses. Insulin is a hormone

Hyperglycemia - an elevated (above normal) blood sugar (glucose)

Hypertension - blood pressure above the normal range

Hypoglycemia (low blood sugar) - a blood glucose level below the normal range

Hypotension - blood pressure below the normal range

Ideal body weight - the weight appropriate for an individual that results in a body mass index of 20- 25

Individual Beliefs - overt and covert beliefs held that guide our decisions (eating and otherwise) 

Insoluble fiber - fiber that, for the most part, does not dissolve in water. It includes cellulose, some hemicelluloses, and lignin

Insulin - a hormone secreted by special cells in the pancreas in response to increased blood glucose (blood sugar) concentrations

Internal obliques - muscles that run upward and inward from the hip bones to the lower ribs, allowing you to rotate and bend at the waist. These are located underneath the external obliques

Intervals - speed workouts, usually run on a track, with distances and target paces decided before you run. They typically consist of relatively short sprints of 220 yards to 1 mile interspersed with rest periods of slower running

Isometrics - a system of exercise in which opposing muscles are contracted. There is little movement even though both muscle sets are exerting force

Kickboard - small foam board used in swimming to develop leg power and speed. Held under the chest so that the arms are not involved in the swimming stroke

Kilometer - metric measurement of distance. One kilometer (K) = 0.62 miles, 10K = 6.2 miles, and 5K = 3.1 miles

Kinesiology - the study of the principles of mechanics and anatomy in relation to human movement

Lactic acid (lactate) - a byproduct of anaerobic (or high-intensity) exercise that collects in the muscles and causes soreness, stiffness and fatigue  

Lactose - the main carbohydrate in milk (milk sugar)

Lactose intolerance - a condition that results from inability to digest lactose. Very common in non-european adults

Latisimus dorsi or "lats" - the pair of fan- shaped muscles across your middle and lower back that attach the arms to the spine. They work to pull your arms down and back

Layered Eating - a technique in weight management where low calorie, high volume foods are eaten first, before high calorie, low volume foods are eaten ...a logical progression of filling up with certain foods/liquids before other foods are eaten. 

Lean body mass - the fat-free mass or part of the body including all its components except adipose tissue

Lifestyle Change - modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.

Ligament - a flexible, non-elastic tissue that connects bone to bone. Ligament injuries can be sprains or tears

Lipids - a family of compounds that includes triglycerides (fats and oils), phospholipids and sterols

Low Calorie, High volume Foods - foods low in calories, but high in volume (lettuce, broccoli, carrots and vegetable soups for example) so they more easily fill the stomach 

Low volume lipoproteins (LDL) - lipoprotein particles that are formed from VLDL (Very Low Density Lipoprotein) particles. They transport cholesterol to the cells of the body. Elevated levels of LDL are most clearly associated with arteriosclerosis (hardening of the arteries)

Metabolism - the sum total of all the energy production that goes on in a living cells. The chemical processes that take place within a living cell or organism that break down substances to provide energy

Micro fiber - fabric of tightly woven polyester or nylon fibers that offers good resistance to wind and light rain, as well as breathe ability. Shells used for outdoor workouts are frequently made of this lightweight fabric

Minerals - inorganic elements; some minerals are essential nutrients required in small amounts

Monosaccharide - a carbohydrate (sugar) that consists of a single ring

Morbid obesity - body mass index (BMI) greater than 35. Corresponds greater than 130% above ideal body weight. Called Morbid because there are predictable, negative effects on the heart, lungs, joints etc

Nutrients - substances obtained from food and used to provide energy and structural materials for the growth, maintenance and repair of the body's tissue

Nutrition - the sum of the processes by which an animal or plant takes in and utilizes food substances

Nutritionist - an expert who is trained in the field of nutrition and can advise patients in regard to allergies or health problems, and plan healthy diets to assist in weight loss

Obese, obesity - defined as a body mass index (BMI) greater than 30. Indicates up to 130% above ideal body weight. Increased likelihood of hypertension, diabetes, poly-cystic ovarian disease and others

Oils - triglycerides that are liquid at room temperature. Oils are often included in the general category of "fat," although technically fats are triglycerides that are solid at room temperature

Osteoporosis - a condition more commonly seen in the elderly (women > men) that is characterized by a decrease in bone mass (calcium) producing porosity and fragility. Think hip fractures in the elderly

Overweight - defined as a Body Mass Index (BMI) greater than 25 and less than 30

Pectorals or "pecs" - the 2 pairs of muscles in the chest that work to pull the upper arms toward or across the chest. The pectoralis major covers the chest from the top of the arm to the collarbone, down to the sternum and upper 6 ribs. The smaller pectoralis minor is located underneath, and runs from mid- chest to shoulder blade

Perceived exertion - the level of intensity you feel your body is exerting during exercise on a scale of 0 - 10. An unscientific way of staying within your target heart rate zone

Plateau (weight) - reaching a level or period of stability. Dieters can plateau when they have lost enough weight that their new, lower, metabolic needs match their caloric intake

Proteins - a group of complex organic macromolecules that are made up of amino acids. Since amino acids provide the basic building blocks of all living cells, protein is essential in the diet

Pull buoy - a foam flotation device designed to fit between your legs and keep the lower part of your body afloat without kicking. It allows you to work only your upper body and concentrate on your swimming stroke. Complementary to a kick board

Quadriceps or "quads" - the group of four muscles that make up the front of the thigh. Quads straighten the knee. Keeping them strong can help ward off knee injuries

R.I.C.E - stands for Rest, Ice, Compression and Elevation. The formula for treating injuries such as sprains. When in doubt, call your physician

RDA - (recommended daily allowance) the amounts of energy and selected nutrients considered adequate to meet the nutrient needs of practically all healthy people

RDI - (reference daily intakes) food labeling values for protein, vitamins and minerals based on population- adjusted means of the RDA

Reasonable Goal - an attainable objective; a small step building towards a larger goal. 

Rectus abdominis - the muscle extending the entire length of the abdomen, from the lower 3 ribs to the top of the pubic bone (below the navel). Works to keep you upright and lets you bend at the waist. Strengthening this muscle can help prevent lower back pain

Recumbent bike - a bicycle on which you sit in a reclined position with your back supported and your feet out in front. It can be an indoor, stationary-type or a moving, outdoor-style bike. It works the buttocks and hamstrings more than upright bicycles, and unlike uprights, supports the back

Repetition or "rep" - a term used most often in resistance exercises or weight lifting. A single movement, as in doing one squat (going down and then going back up would be one rep). A certain number of reps will equal a set

Resistive cuffs and boots - foam buoyancy devices placed on the ankles and/or wrists to create extra resistance for water aerobics and water running. Can increase workout intensity up to 5 times

Rhomboids - the muscles that pull your shoulder blades inward. They attach to the vertebrae at the base of the neck and go diagonally to the inside edges of the shoulder blades

Saturated fat - fatty acids that have all the hydrogen they can hold on their chemical chains. They mainly come from animal foods such as lard and should be restricted in the diet

Serving Size - the portion of food used as a reference on the nutrition label of a product.  see Food Label

Set - a number of repetitions of a movement, such as an arm curl or a squat. Squatting down and back up is one rep. Doing that 8 times would be one "set"

Shin splints - the term for pain in the front of the lower leg. Running or walking on hard surfaces can contribute

Simple carbohydrates (sugars) - single molecule sugars such as glucose, fructose, and galactose. So called because their chemical makeup consists of only 1 or 2 sugar molecules as opposed to complex carbohydrates, which contain many

Spinning - the spinning program utilizes a stationary bike to simulate a real outdoor biking experience. There are no computers attached to the spinner, and the bike has a fixed gear, racing handlebars, pedals with clips or cages, and a seat that can adjust up and down, fore and aft. Each spinner also has a resistance knob that you can use to adjust the intensity of each workout

Sprain - an injury to the ligament 

Static stretch - a simple muscle stretch that goes just to the point of gentle tension and is held steadily for several seconds without moving or bouncing

Strain - an injury to the tendon or muscle

Stretch reflex - a protective, involuntary nerve reaction that causes muscles to contract. Bouncing or overstretching can trigger the reflex in which muscles are trying to protect themselves from damage

Success - an individual behavior or goal that lets you know you are making progress 

Sucrose - a form of fructose and glucose found in many plants. Ordinary table sugar

Target heart rate - the ideal intensity level at which your heart is being exercised but not overworked. Determined by finding your maximum heart rate and taking a percentage (60% to 85%, depending on fitness level) of it

Tendon - a flexible, elastic tissue that connects muscle to bone. The Achilles tendon is the large connector from the heel bone into the calf muscle

Tissue - a collection of cells of the same or very similar type

Trapezius or "traps" - the triangular muscles stretching across your back from the spine to the shoulder blades and collarbone. Its used to "shrug" your shoulders

Triceps - the muscles on the back of the upper arms that straighten your elbows and allow you to push your arms forward

Triglycerides - the scientific name for the common form of fat, found in both the body and in foods. Most body fat is stored in the form of triglycerides

Unsaturated fat - (monounsaturated and polyunsaturated) are missing one or more hydrogen pairs on their chemical chains. They mainly come from vegetable sources and fish

Vastus intermedius, lateralis and medialis - 3 of the 4 muscles of the thigh that make up the quadriceps. Strong quads help protect your knees. The 4th muscle is the rectus femoris. Cycling, skiing, running and hiking downhill work these muscles

Vegan - a strict vegetarian, who eats only foods of plant origin

Vegetarians - a general term used to describe people who exclude meat, poultry, fish or other animal-derived foods from their diets. An ovo- vegetarian will eat vegetables plus eggs and egg products, and an ovo-lacto- vegetarian will add milk to this regime. Since no vegetable contains all of the essential amino acids but eggs do, including eggs in the diet protects against amino acid deficiency

Very low density lipoprotein (VLDL) - the lipoprotein particles that initially leave the liver, carrying cholesterol and lipid

Vitamins - organic, essential nutrients required in small amounts  

VO2 max - the largest volume of oxygen your body can take in and assimilate. This figure is a good measure of physical fitness and is very high in trained, endurance athletes  

Waist - to- hip ratio (WHR) - the ratio of a person's waist circumference (measured at the umbilicus) to hip circumference (measured where the hips are the widest)  

Warm - up - gentle, slow exercise at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for an activity  

Weight -bearing exercise - exercise in which you support your weight or lift weight. Lifting weights or doing weight- bearing exercise (such as running, skiing or walking) can help slow down the rate of bone loss and osteoporosis, and therefore reduce fractures  

Weight Management - a general or systematic approach to losing weight and maintaining the weight loss. 

Yoga - a system of exercises for attaining bodily or mental control and well- being. Various forms of yoga include poses (or Asanas) for building strength and flexibility, breathing exercises for cleansing, and meditation for relaxation and stress reduction.