Interested in losing some weight and getting into better shape? Who isn't these days? While an obvious post for a personal fitness and health center would be focused on weight loss, we'd like to take this opportunity to talk seriously about the Obesity epidemic swarming across the US and the only true way to correct the problem. For those that are intimidated by the idea of a drastic lifestyle change, fret not, there are ways to start off small as we'll discuss farther on in this post. The key is to start now.
With obesity, diabetes, and heart disease on the rise in America, it seems the general public has been trying to make strides and make up for lost time by living a more health-conscious life. While there may be 1,001 different types of "Snake Oils" out there that promise immediate weight loss, the old-fashioned way is really the only tried and true way to go. Unless you require bariatric surgery because you are morbidly obese and pose an immediate threat to your health, exercise and eating right is the only way to get the weight off and keep it off.
It's really important to remember that ultimately, your weight loss goal is about health, not just having a desirable physique. The key is to exercise more, choose healthier foods, and be conscious of the amount that you are consuming on a daily basis. Keep a food diary or journal, or use an online calorie tracking tool or app. Whatever makes it easiest for you to keep a real tab on what's going into your mouth, do it. Having a true knowledge of the amount of calories, trans-fats and other unhealthy junk you eat is the first real step to reaching your weight loss goals, however small or large they may be.
Our current lifestyle is not the one humans were intended for. Consisting of excessive hours of a sedentary overall lifestyle -- sitting and lazing about in our homes and offices and consuming low-grade manufactured foods and sugary drinks that fail to provide our bodies with the nutrition required to function properly. We have developed "office butts", high cholesterol and with 75% of American boys aged 17-24 not 'fit to serve in the military', there is obviously a problem in epidemic proportions. The human body was meant and designed to hunt and gather for food, sleeping from dusk till dawn, taking in only the fresh and natural substances that we were able to find for ourselves in our vicinity. There have been countless theories and diets based on this idea, including The Paleo Diet, paying homage to our Neanderthal and Homo Erectus cousins of our past. If we hope to have any future for our country, let alone our species, the problem needs to be corrected -- and fast. With soda and vending machines being prohibited in schools across the country, along with stricter Physical Education standards, we are taking the steps in the right direction to correct the damage done and pave a way of hope and health for the younger generation. But what about the millions of Adult Americans facing issues with their body weight and health ultimately leading to depression and a multitude of other physiological and psychological problems? If you want to look, feel, and function like a healthy, able human being, you need to become one. It’s as simple as that.
Not to be harsh, but look down. Provided you have functioning ones, those legs were built and grown for running, not sitting in a chair all day. The problem here is the societal norm IS to sit all day. If you have a desk job, make sure to get up and move around every 15-20 minutes. Even those small increments of exercise and movements can help maintain a level of flexibility and strength -- every little bit adds up. Want to feel better overall? Use the gifts of the body you were born with and stop depriving it of the activity it needs to be strong. The reasons for weight gain are pretty simple, provided there isn't some medical condition exacerbating or causing it. Weight gain is an equation like everything else. Consume more calories than you use, and gain weight. Just by being human, you will burn X amount of calories throughout the day, this is called you BMR, or Basal Metabolic Rate.
There are a few resources out there to figure out how many calories you burn just by existing everyday that are based on height, age, weight, BMI and activity level. Having a rough idea of your BMR can help you get started on your path of conscious eating and exercise to know how much you need to consume or not consume as well as the extra you need to burn off to lose weight. 3,500 calories is equivalent to 1lb -- consume an extra 3,500 calories, gain a pound. Burn an extra 3,500 calories, lose one.
While personal training centers and gyms are decreasing their rates to promote customer retention and acquisitions, gyms and training centers can still be pricey. Element Fitness NY is offering a special discount at this time, (available on our Yelp -- 75$ for new clients and a 12% discount towards a package when you purchase 10+ sessions), but if you are like the millions of Americans faced with financial difficulties in the past few years, don't let that be an excuse to let your health and body suffer. If there is a will, there is a way.
Not only are there tons of free resources online through online fitness magazines and YouTube videos, investing in a good piece of exercise equipment at home is investing in your life. The best kind of investment it seems we can make in today's world! If even that is a bit much for you while just starting out on your health and weight loss journey, at least make an extra effort to get some more movement in your life. Find ways to utilize what's around you in your daily routine to burn some of that extra caloric energy. Park farther away from a building's entrance to get more walking in, opt to take the stairs instead of the elevator, get off your subway or bus stop a few stops early, or take the steps up on an uncrowded escalator. All you need to do to get started is move more.
A few simple things to remember when getting started:
- Figure out your Body Mass Index and BMR to gauge your true caloric needs.
- Eat balanced, wholesome meals, remembering to always have your fruits and vegetables, and try to stay way from refined sugars and starches.
- Load up on whole grains and fiber. Fiber has been clinically proven to aid significantly in the weight loss and maintenance process.
- Drink more water. We're practically 70% of the stuff. You need water to keep your body replenished and cells functioning properly. Drinking water in place of other liquids (sodas, juices, sports drinks) can also immediately cut a significant quantity of calories from your everyday diet.
- Avoid the "big mealtime" at the end of the day. In reality, your biggest meal should be the first one you have, breakfast.
- Smaller, More Frequent Meals. To boost your metabolism, it's advised that you eat smaller, more frequent meals. While it may seem counterintuitive to eat all day, it's truly the best way to keep your body's metabolic machine going. Try to stay within 4-6 meals a day, 200-400 calories each in three hour increments throughout the day.
- Eat slower. With the number of drive-thru windows at an all time high, we tend to shovel food down our throats so quickly we don't even remember what we've consumed. Remember that the takes the body approximately 15 minutes to recognize that it's full, so eat slowly, savor your food, and don't go for seconds before you've even allowed your body a chance to signify that it's satisfied.
- Go slow. Your body needs time to adjust to changes you make in its diet, activity level and routine. The key to true lasting lifestyle changes and weight that you take off and keep off is allowing yourself the time to make those changes stick.
And of course, never start any health, fitness or diet plan without first consulting your doctor. We at Element Fitness are here to help you reach your health at any size, with nutritional counseling, personal training and coaching all available to you. Please take advantage of our special offer of $75 for your first session (a $125 value!) to get started today on your journey to a happier, healthier and better you.
A healthy and happy week from all of us at Element Fitness!
Have a question, an article request or just need advice?: Contact us at info@elementfitness.net, visit us on the web at www.elementfitness.net or reach us by phone at 347–386–1055!
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