The 3 Long Lost Ingredients To Successful Weight Loss
Are you waiting for the rabbit to be pulled out the hat? Bad news! The magic has run out for a weight loss quick fix, yet your life and ability to improve your health has not run out. You have every day to effect change. More so, the race to change our waist line and health is not a sprint but more of an ultra marathon.
Step by step, you can make positive forward progress and here is how.
1. Energy Intake
Food is a part of everything we do. In fact, we celebrate with food and mourn with it. In our past, we had to seek or hunt for food sources. Now, food hunts us. We eat roughly 23% more calories than we did 5 decades ago. Therefore, it should come as no surprise that we face an overweight and obesity epidemic. How do you regain control of your weight and health?
The key comes down to the total amount of calories we need per day. Yet, the challenge we face is the understanding of food basics. You, ultimately, need to know the difference between nutritional and caloric density. Caloric density is the calorie content compared to the weight or volume of food. On the other hand, nutrient dense has higher proportion of vitamins, minerals, phytochemicals, fiber, and other healthy nutrients. For example, pizza is about 300 calories per slice and the average person eats about 3 slices. That is 900 quick calories with less in return from a nutrient based food. To consume that same 900 calories with broccoli, you need 30 cups of chopped broccoli. Observationally, eating more nutrient dense foods would create a caloric deficit as they are not as calorically dense.
For weight loss to occur, the equation is simply energy in versus energy out. If we consume less calories, through a higher lean protein or low fat and high fiber diet the goal is always about energy intake. To make sure you are hitting your strides, track your food intake. This is not a life time event. It will just help you until you and your body are accustom to appropriate portions of food. Another good tip is to learn to read food labels. Lastly, while shopping, stay on the outer portions of the store minus the bakery.
2. Physical Activity
Our physical activity is more than sitting, standing, and sleeping. Yet, many of us do not do much more than these things. We have technologically reduced the need for movement and we now are trying to use technology to bring movement back in our lives. Sadly, physical inactivity is a leading cause of illness and death. And still, we put everything else in front of being active.
Going back to that simple equation energy in versus energy out, physical activity is the energy out. You can simple start with 30 minutes each day of an activity you enjoy. Make it part of your lifestyle. In the end, that is what will bring you a greater return on your health. As you habituate these activities, you can add other healthy movement patterns such as resistance exercises. To get started, check out the free Exercise Kick Starter program.
3. Behavior Change
Behavior is our choice. Even, habits can be restructured. What causes our behaviors to be acted upon? You may find a behavior to occur only when coupled with another stimulus. For example, watching the big game and eating highly processed and caloric foods could be a behavioral trigger. Or, maybe it was a stressful day at work. This may cause you to reach for that comfort food or beverage. How do you avoid these pitfalls?
Have you ever tried to restrict something you really like? Wow! That task takes incredible will power, whereas modifying provides an easier transition than restriction. Furthermore, you have a greater chance to maintain that behavior. Conversely, there are times avoidance is necessary. You need to evaluate what to avoid and what to modify. This becomes easier with a plan. Planning your week through meal prepping, activity appointments and how to overcome temptation will keep you progressing to your goal.
Application of these strategies is a day by day necessity; that is how this race is won. Have a plan that will take you the distance and know every choice you encounter is yours to make your life healthier and more fulfilling. Rise and shine, my fitness friends!
