Last week we talked about some of the benefits of exercise, and how you can take advantage of your personal passions to fit fitness into your routine. This week, we'll cover weight management, supplements, and some great tips for how to stay on track.
Maintaining a Healthy Weight
It’s hard not to come across headlines about the obesity epidemic in the United States. Everything we do is physically easier now, compared to even a decade ago. Our need for being physical has decreased dramatically. We have remotes for TV, the Web for our shopping and social networking sites for hours of sitting and surfing. With only 24 hours in the day, we sometimes find making time for physical activity difficult. The war of the waistline is a difficult road, a day-to-day battle.
Your physician will be a great source of advice for your specific goals. Know your numbers: height, weight, BMI, cholesterol (good and bad) and blood pressure. Have a realistic goal and take steps each day to reach it. Even small changes will show major results.
Science tells us that a loss of one pound of human fat is equal to a deficient 3,500 calories. Experts advise that for those who are looking to lose fat, one to two pounds per week is realistic. The math is simple: 500 fewer calories a day equals one pound of weight loss per week. A calorie deficit will lead to weight loss – no mystery.
Surf the Internet for five minutes and you know you'll be bombarded with ads for the latest diet fad. It can be hard not to jump on the bandwagon. Each week, it seems, Dr. Wizard or the national talk show hosts are praising the latest find in melting away those unwanted pounds. If something sounds too good to be true, it probably is. Think twice before giving your credit card number in return for the latest and greatest ‘miracle’ weight loss pill.
Many people will experience a more rapid weight loss the first few weeks and attribute it to loss of water and get discouraged. When we cut our calories, our bodies use the store of glycogen in our livers and muscle tissue for energy. Glycogen is a mixture of carbohydrate and water. So, while some of the weight is water, you can bet that some is that stubborn fat too.
Most adults take some form of nutritional supplements, whether to support digestion (like our Digenzyme™) or to support bone health, (with our Calcium Citrate Plus).* A multiple vitamin and mineral formula is a good way to give your body a range of nutrients. Supplements should never be taken in the place of food, but as an addition to a healthy diet. Many of my lady coworkers have a daily routine of taking their Spectra™ Woman tablets, myself included. Always consult your doctor as to which supplements will give you the best support.*
Be a Note Taker
March 2010 President Obama signed a bill into law that affects restaurant chains and their consumers. Now required to post calorie information on their menus and drive-through signs, chomping down a 660 calorie Whopper from Burger King just lost its fun.
We tend to underestimate the number of calories in foods and overestimate the number of calories we burn when exercising. When we’re asked to write down and review everything we eat and drink in a day, we’re often surprised how quickly unwanted calories add up. A handful of candy in the afternoon, a bowl of chips during TV time – it all adds up, and quickly.
So what’s the secret to a healthy body, mind, and weight? Unfortunately, there is no secret. A diet comprising mainly of fruits, vegetables, lean proteins, whole grains and a moderate amount of fat (and lots of water) along with regular exercise is the tried and true, proven method. You won’t need to spend another dime to find the Holy Grail of well-being. You already knew the answer.