Jan 04

Why you are getting fatter: Seven reasons and Seven solutions

Fitness, Health, Metabolism, Nutrition, Psychology No Comments »

Reason 1: You are not sleeping enough

In order for ones metabolism to run efficiently the body needs adequate  sleep.  If you go to bed way after twelve o’clock and you are getting up early anyway, then chances are both your quality of sleep and duration is compromised.  As a result your body will slow down and the calories you take in will be more likely stored and not burned. Another factor to consider is the effect being tired has on ones mood.  If you are lethargic and in a negative space as a result of continuous exhaustion, then the motivation for exercise is all the more unlikely. By choosing high calorie comfort food instead we further exacerbate this negative impact. This cycle makes weight gain a forgone conclusion.

Solution

Get into bed thirty min earlier. It doesn’t seem like enough to make a difference but it will. The sheer act of added discipline will make you more conscious of the value of sleep and will enable you to prioritize it more and more. Once you have done this with consistency add another 30 min. An added hour of rest will not only impact your metabolism positively it will set your day in the right fitness direction, making it more likely that you will succeed in what comes next.

Reason 2: You are not eating a proper breakfast

The body is a machine and like any machine the machine needs fuel to run and quality fuel to run best. By skipping breakfast you are sabotaging whats called your basal metabolic rate.  This is the amount of calories ones body burns at rest. By eating early one gets their metabolism working sooner, enabling the body to be primed throughout the day for calorie burning. What you eat is of paramount importance as well. Typical morning food can be high in sugar and not have enough quality proteins and fats.

Solution

Plan and prepare simple nutritious meals. For most people the morning can be quick and chaotic. Therefore it can be difficult to find the time and motivation to both prepare and consume quality food  in a balanced consistent way. An example of simple well rounded meal looks like the following:  Low fat cottage cheese on whole wheat toast, with a banana and a handful of nuts. All of these food elements require little time yet provide a good combination of healthy proteins, quality carbs, and ideal fats.

Reason 3: You are not properly hydrated

Many people struggle with not drinking enough water. This puts a major slowdown on ones metabolism and often tricks the body into thinking it’s hungry when more often it’s actually just thirsty.  As a result we tend to eat more and what we do eat is not being metabolized as well as it  should be.

Solution

Look to your body for your hydration update. When one is drinking enough water there are a few key body reactions. 1. Having  more energy and less unwarranted feelings of hunger. 2. Peeing every few hours clear and not bright yellow. 3. Not feeling thirsty.

Having proper body awareness will help insure that you are drinking sufficiently throughout the day every day.

Reason 4: Skipping meals throughout the day

Modern man in his quest to be productive and to save time very often does this at the expense of his fuel supply. The problem is that we have been conditioned to believe the wrong information. This is namely the notion that the journey to weight loss means eating less and going hungry.  This might make sense if the body was a simple tank which didn’t have the element of  metabolism effecting where nutrients go, what gets burned, and what gets stored. The body does not in fact work that way. In order to maintain energy levels and muscle maintenance we need to eat regularly. That means eating 5-6 meals a day one meal every 3 hours. If we go long hours without eating the body slows down as a result and is more likely to store what you are eating.  By eating regularly we create a very different metabolic equation.  So the question is now that we know how the body works and why this is important, how do we put it into action?

Solution

Start thinking about food logically and not emotionally. Ever ask your self the following question: What do I “feel” like eating? It seems innocent enough, but that thought is a major reason why you are currently going about eating all wrong. By eating emotionally one will always find it hard to both eat enough and eat right. Ones feelings about food can be a combination of base likes and clever marketing. Instead we should pose the question as follows: What does my body “need” to be eating right now? By shifting how we think about food we can effect change. As an example your body needs to be eating healthy foods throughout the day. If your body “feels” like skipping meals because either you are too lazy, too busy, or not starving, then the result will be a slow metabolism geared towards fat  storage.

Reason 5: You are eating too fast

There are two major casualties that result from this particular behavior. Number one is that by eating fast one does not allow for efficient digestion to occur. A significant amount of digestion happens in the mouth through thorough chewing and the subsequent breaking down of food/nutrients. By rushing this process one is compromising the digestive process. This has a negative effect on ones ability to get the most out of what they are eating. The second casualty is that by eating fast one has a much better chance of eating more then necessary. Ever see a hot dog eating contest? The idea is that by eating fast one can eat more. The reason is that the body doesn’t react to food as fast as you can get it down. So you might feel like you can eat more so therefore you will. A large amount calories being taken in, especially in one sitting equals weight gain.

Solution

Be patient and chew. This is not easy. It doesn’t mean that it is impossible. One trick is to swallow whats in your mouth before you take another bite. Another trick is to put down your fork after each bite. This will add time and make it easier to slow down the eating process. Lastly, one can focus on the chewing process and work at slowing it down. By slowing the eating process down, one will instill control into the eating process in general. The effect of a more efficient digestive process and better portion control will equal weight loss. The opposite behavior leads to the opposite result—> Weight gain.

Reason number 6: Not doing enough physical fitness

You might have the best excuses in the world. You are just too busy, or maybe you are just too tired. Perhaps you are simply lost as to what you should be doing when it comes to your personal fitness. No matter how you slice it these are all just excuses and the end result is a less qualitative you. As we age the metabolism naturally slows down. At the same time as we age our time becomes more limited and our general motivation for fitness wanes. The thing is we are still eating and living the same way as if these changes aren’t happening. This is the wrong way to go. In order to stem the tide of weight gain as we age we need to find ways to be more active not less.

Solution

Prioritize your fitness the same way you prioritize your money. Some people like money. Some people hate money but one thing that is true for everyone is that we all need it. So to this end we spend years trying to figure out how to make it and then how to manage it. We do this because we deem money to be important. Think about it. What else gets a person out of bed when they don’t want to? What else drives a person to sacrifice their family and their sanity quite like the money making process? So I propose that in order to sacrifice our precious time for fitness. We need to start seeing it as something super important. Look at it this way by investing the time to exercise one has much better chance at not only living longer, but living better. That means an easier time making money and a better chance of not wasting it down the line–> medical bills.

Reason number 7: You are a prisoner to your unhealthy vices.

What are some common vices that lead to weight gain?

1. Replacing meals with coffee or cigarettes.  2. Drinking alcoholic beverages. 3. Being addicted to sugar in all its forms from chocolate to ice cream.

The results of these habits leads to a slowed metabolism and a caloric intake that is disproportionate to what one can burn/metabolize in the course of an average day. The obvious results are seen in steady weight gain and a whole host of other issues I am not going to get into here.

Solution

It’s time for honesty. There is a difference between something being less then ideal to being a full blown issue that needs immediate correction. Nobody is fat because of one beer or one piece of cake. People are fat because they have created a consistent negative pattern. So if you are ready to effect change in your life the first step is waging war on your negative habits. One has to decide for themselves if they can minimize these behaviors. Or if the only solution is to discontinue these types of  activities all together.

In conclusion none of these seven issues I raised here are to be taken lightly. If they were easy far less people would be overweight. If we are to be successful in achieving our desired fitness goals we need to first figure out where we are failing and strive to right it. Nothing worthwhile in life comes easy. Our health is worthwhile because without it everything else suffers.  The sooner we can begin to see it this way the better off we will all be as life marches on, regardless.

Nov 07

In with the old: The seven ancient species of Israel as a basis for modern nutrition

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There are seven specific foods that formed the basic nutrition of the ancient Israelites. They were Wheat, Barley, Dates, Figs, Pomegranates, Grapes, and Olives. With the many passing years we have replaced these ancient staples with such foods as “the Shwarma”, “the Falafel”, and “the Boureka”.

Israel is currently ranked number eight in world obesity levels. Funny how much can change in a few thousand years. In the pursuit of a “better” life we have turned to fatty fried foods and processed sugars. The proof in this miscalculation is literally in the pudding.

So how do we fix it? Is it even fixable?

The answer is yes and yes and here is how.

What we need to do, is to reintroduce the seven ancient foods of our ancestors back into our daily diets. Found within these foods are the three macro-nutrients our bodies need in order to thrive: They are healthy fats, plant proteins, and quality carbohydrates. These nutrients allow for cellular stability, muscle growth, and readily available energy, so that we can perform life’s tasks to the best of our ability. But more specific then that is the individual breakdown of each food type and what that specific food type brings to the overall equation of health.

The following is a basic overview as to how amazingly healthy these seven species are and what they can do for your general health and wellness.

Wheat when it is in it’s whole form, meaning it’s not enriched or refined is a great source of dietary fiber. Dietary fiber enables one to both properly absorb and dispose of food with improved efficiency. In addition whole wheat is a good source of magnesium. Magnesium is a mineral which plays a big part in keeping the heart healthy. It also helps make sure that bones are strong.

Barley’s claim to nutritional fame is based on its being a very good source of selenium a powerful antioxidant. Selenium has been shown to fight cancer by protecting the cells from damaging free radicals. Barley is also known to be a good source of phosphorus, copper and manganese, key minerals the body needs in order to maintain and protect itself.

Grapes, one of the most delicious fruits, are rich sources of vitamins A, C, B6 and foliates. In addition to essential minerals like potassium, calcium, and iron, grapes contain flavonoids. Flavonoids are powerful antioxidants that have been shown to slow down the ageing process due to it’s protective nature in maintaining cellular health. Other health benefits of grapes include its ability to treat constipation, indigestion, fatigue, kidney disorders, macular degeneration and the prevention of cataracts

Figs, The ancient sweetener contains about 83% natural sugar. If you are one for liking things sweeter then they naturally are, then figs can be your answer to doing away with added white sugar. Because figs digest so well due to their high fiber content, using them as a substitute sweetener will enable you use more of these carbohydrate calories as immediate energy and less of it will end up in fat storage. Your body will process more efficiently whats more natural to it, rather then what is less natural like added sugar and chemical substitutes.

Dates, It is said is are so important that in order to maintain a balanced diet one need to consume at least one a day. Dates help in fighting constipation, intestinal disorders, weight gain, heart problems, sexual weakness, diarrhoea and abdominal cancer.

Pomegranates, are rich in antioxidants that can keep ones cholesterol from oxidizing. This degradation of cholesterol seems to be an initial step in the development of atherosclerosis, a disease in which plaque builds up inside the arteries. Pomegranate juice, like aspirin, can also help keep blood platelets from clumping together to form unwanted clots. Consumption of this fruit enables one to literally keep their pipes clean.

Olives are concentrated in monounsaturated fats and are a good source of vitamin E. The stability of monounsaturated fats translates into a protective effect on the cell that, especially when combined with the antioxidant protection offered by vitamin E, can lower the risk of damage and inflammation. This is key to healthy cellular maintenance. There are several ways to get more olives and olive oil into ones life. Whether it’s in a salad or used as a spread on bread, both olives and olive oil are a great addition to ones diet.

In conclusion one can plainly see the overwhelming benefits and pluses to a diet rich in these seven foods. It is also no coincidence that we Jews as a people, are blessed to inherit a country with the natural ability to provide all of us, with what our bodies need to both thrive and survive. Its time we looked back to what we once were so we can all avoid what we are becoming. Simply put, Fat.

Oct 06

Finding fitness everyday

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As I make my way to work every morning I can’t help but notice the huge amount of traffic I encounter along my route. Walking past the cars stuck in gridlock one can actually feel the frustration and the powerlessness of the  drivers who wish they could either be anywhere else,  or somehow have the magic ability to make everyone else around them disappear.

I often wonder as I casually stroll past the rows of cars how many people could  either be walking or biking instead. Now I am sure there must be some people traveling distances not accessible by foot or bike. Still in the same vain there must be many others who could either leave a little bit more time for walking or I dare say actually bike to their workplace destination.

I get to work roughly twenty five minutes after leaving the house. Upon opening the door to my building I usually find a group of people waiting for the elevator to take them three flights of stairs up. As I walk past them to the stairwell I often think how many of them probably feel like they have no time for exercise, while at the same time wishing they all weighed a little less.

How many of us look for ways to maximize physical activity instead of looking for ways to minimize  it?

Say you wanted to lose 5-10 pounds. How would you go about doing it? You could try to eat more of the right things and less of the wrong things. You could  buy expensive home gym equipment that chances are you will hardly ever use. Or you might even join a gym and convince yourself that this time you will  go regularly.

What if I told you that you could lose weight without having to spend a penny, hell you might even wind up saving money on such things like gas, tolls, bus fair, cabs etc..

All that needs to happen is a change in perception. Sounds simple right? Well I will say this much that it’s not easy but it is in no way impossible. The key is to start doing something different anything really. It doesn’t have to be all or nothing. You don’t have to walk if it’s cold and raining. You don’t have to take the stairs every time. Just by making a slight change in your routine in order to add physical activity will yield results in time.

Lets say by walking twenty minutes to work one could burn a hundred to a hundred and fifty calories everyday. It takes three thousand five hundred calories of weight loss to net a pound. With some quick math that means around a pound of weight loss a month (12 pounds a year!) . It might not sound like a whole lot by itself but it all adds up especially if one adopts this mindset across the boards.

There are many different ways to find fitness in ones day. All it takes is  some minor changes to routine, whether  it is  more walking, or more stair climbing.  In the end you will  find yourself feeling better both physically and mentally. You might just spare yourself the frustration of being stuck in traffic as I walk past your “parked” car.

Jun 22

Variety is the spice of life: Part 2 Exercise

Fitness, Health, Metabolism, Psychology 2 Comments »

You have just set aside some time and you are all ready to start your exercise routine, except there is just one problem. You don’t want to do it.

This is a common problem that effects everyone from the long time fitness enthusiast to the wet behind the ears novice.

Very often the reason for this lack of enthusiasm is due to what I call “fitness boredom”. Basically you have either developed a routine that you have gotten used to,  or your exercises are too easy and not dynamic enough to properly excite you.

It is very  important to remedy this situation sooner then later. What you don’t want is to slowly stop exercising because you are being held hostage by this serious ailment (”fitness boredom”).

So what will it take to get you moving?  Here are some examples of answers to this question in no particular order.

Find your competition

There are many people out there who can’t stand the gym and all the machines and props that come with it. Yet some of these people are able to tap into their competitive nature and stay active.  One can do this by competing with others either in organized sports or by training for events such as marathons and bike races. Some people for instance get excited for exercise by signing up for an event months in advance. This works because by having clear goals and a specific date one can maintain the level of enthusiasm necessary to keep going.  When time is of the essence and game day looms there is simply no time to be bored.

Embrace the great outdoors

If you are not the type of person who is into competing and prefers to take things a bit slower and more deliberate, then perhaps you might enjoy being active in the great outdoors. Whether it is hiking, boating, or trying to outrun bears being in nature is a great way to burn calories and build muscle. Another great thing about finding fitness in nature is that it is generally cheap to free and you can get a friend or bunch of buddies involved.

Learn how to dance

When it comes to boosting your metabolism through physical activity nothing does it like sustained full body movements. By dancing one can utilize many of the muscles of both the upper and lower body at the same time. Another great thing about dancing is ones ability to get lost in the music and the fun of the activity. This way you are not constantly thinking about how torturous what you are doing is,  and how you don’t want to be doing it. Rather you are having a great time while getting a  full body workout. In addition dancing is great for overall confidence and it is a great way to build a social circle around other people who are happy being active.

When it comes to exercise the key to success lies in being honest with yourself and who you are. If you are ready to take control of your life and your fitness then there is a way to do it. By thinking out of the box and expanding your horizons in time you will surely find the right exercise medium for you. The first step is to do away with all the excuses and simply start. Remember if you make it fun and make it yours,  you will be able to make it last.

May 03

Getting back on track

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Getting back on track

Ok so we are already coming up on May. You told yourself after the holidays it would be different. This time around you were going to watch what you ate and you were going to do some form of physical fitness everyday. Somewhere along the way you got distracted, uninspired, and lazy. So here we are. You know you want to eat healthy and exercise. You know you want to look good and feel good. So how come you just can’t seem to get it going. What is holding you back?
Step one- choose to believe

You need to believe that you can do it. You have to move past your fear of failure and doubt and propel yourself forward by taking the first leaps towards a healthier you. This means having the understanding that you are capable of effecting real change in your life. If you do the opposite by approaching your fitness goals half heartedly or without real commitment to succeed then you have already failed. By choosing the positive course in your approach you have a much better chance of actually getting there.
Step two- Just Do It

When I was growing up I watched Nike become an amazingly powerful company with a winning slogan that paved the way. Most of us are familiar with the phrase “just do it”. These three words empowered millions and encouraged them to identify with Nike and the notion of taking action. This idea works here perfectly. It is very easy to contemplate and plan and wonder about taking that class or joining that gym or seeing that nutritionist. Without taking action and actually doing something your good thoughts lead you nowhere, and perpetuate the ongoing struggle of wanting to make healthy changes but not following through. So many people live in what I call the “fitness procrastination zone”. Everyone wants to do it and has a theoretical desire to actually start doing something about it. Yet despite it all life happens and you fall short. This does not have to be you. All that is different between now and success is doing it. So now that you believe that you can do it the next step is going out and “just doing it”.
Step three- Achieving consistency by doing away with all the excuses and rationalizations

After deliberating you decided what you wanted to do in order to effect some change and you went out and you did it. Lets say for example you signed up for a Power Yoga class. You did it, you went out and tried a class. Despite feeling good about the class and enjoying it you wonder if you will be able to continue with it.You have tried many things in the past, and even if you were able to keep up with it for a certain amount of time, for various reasons in the end you stopped doing it.

Everyone I know more or less has a really busy, demanding life. So when push comes to shove things come up and your fitness plan gets thrown to the side. The top excuses range from ” I am too tired”. “I have no time”, and my personal favorite “I can’t afford it”.

So my answers to those excuses in order are as follows. You are “too tired” because you are out of shape and you most likely aren’t eating well and or sleeping properly. Pushing yourself to exercise even when you are tired will force you to eat more; hopefully the right things. It will also help you to sleep easier because your body won’t give you a choice.

As for the excuse of not “having enough time”, somehow you have plenty of time for everything else you deem to be important. Your body is the key to doing all those other things properly and to satisfaction. Prioritize your body and you will find the time. If you are honest you know that in an average waking day of sixteen hours you can find fifteen minutes twice a day for some form of physical fitness. One can always wake up fifteen minutes earlier and end there day fifteen minutes earlier as well. Time is what you make of it. Just think about how much time you are able to find to be online.

Now for my favorite excuse ” I can’t afford it”. My answer to this one is simply ‘ How can you not afford it”! There are so many different ways to put fitness into your life. They range from being totally free like walking outside. To a minimal amount of money like buying some simple home equipment. You can always join a class and supplement that class with your own routine. You don’t have to spend a bunch of money in order to achieve your fitness goals. Lets be honest you are spending money on all kinds of other things already. I am pretty sure they can’t all be more important then your health. So if it is necessary to spend some money in order to improve your fitness then try to see it as an investment worth sacrificing other things for.

By being honest with yourself and your time you can now begin to prioritize your body and your health. It starts by doing it once in order to do it twice. So what are you waiting for? Now is the time to be get back on track!

Mar 30

How to not gain weight on Pesach

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Every year the average person will gain any where from 1-2 kilos during the holiday season. Make no mistake this is not the muscle variety kind of weight gain. This particular fat induced weight gain  is due to several factors which really come out during Pesach like; too much eating, more sitting around, bad food choices, and an overall basic slowing down process of the metabolism.

Here are some ways we can take the offensive and I dare say even lose weight this week.

It starts at the supermarket

The more things you purchase this year that grow out of the ground the better. By eating lots of fruits, veggies, seeds, and nuts you will be giving your body the nutrients it needs. The body is designed to metabolize these types of foods better in comparison to heavier foods like meat, chicken, dairy, and starches.

Matza is not your friend

Now obviously you have to eat some matza on Pesach. What you don’t have to do is eat a whole lot of matza. By moderating your intake you will eat less in general by not loosing track of all those extra calories found in white flour. Instead snack on vegetables like cucumbers or peppers. They make a nice crunchy sound like matza and are way easier to digest.

Be active as much as possible everyday

The more one physically moves everyday the  greater overall calorie expenditure that person will experience. Simply said if you move more you will weigh less. Because of  all the sitting and eating throughout chag our bodies are primed for weight gain not weight loss. In order to combat this disadvantage we need to strive to be more active not less. That means taking walks everyday. Or maybe even going up and down the stairs for three to five minute bursts at a time. Try it don’t be scared. In order to do something twice or more the first step we must take is to do it once.

Be vigilant

The most important aspect of this particular battle of wills is to be on guard. Because the holiday season can be all encompassing it is very easily to be thrown off our otherwise balanced life patterns. That’s why in order to not put on weight this Pesach we need to be aware of the very challenges we are facing in order so that we may persevere. I wish everyone my self included the best of luck in this endeavor, Chag Sameach!

Mar 21

Variety is the spice of life: Part 1 Diet

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Variety is the spice of life: Part 1 Diet


Many people struggle when it comes to healthy balanced eating. There are several reasons for this phenomena. In today’s modern, super charged world we are always on the run. Whether we are racing off to work, to pick up the kids, or to some other commitment.


As a result time becomes extremely measured and valuable.  In order to eat well we need to take the time to properly plan,  not just in the buying of food but in its preparation as well.

Sadly many people eat on the run and make food decisions that are way less then perfect. The way to fix this is to firstly understand what we are up against here. I know personally that if I don’t bring food with me to the gym or have food already  stocked at the gym, my choices of what to eat are not very good. In less than a four block radius I have four bakeries, three burger joints, and a variety of other fast foods including Pizza, Falafel, and Shwarma. So if I have no healthy food readily available my choices of what to eat aren’t very promising, specifically in terms of creating the balance of nutrients that my body actually needs.


So how do we succeed in not only eating the right things regularly but in eating things that we actually enjoy? The answer is to first actively take control by prioritizing the time needed for both  food acquisition and food preparation.


Ok now that we found the time lets buy healthy things we like!  Start with fruits and vegetables. Buy as much as you will need for several portions to last you at least five days. Next you want to think about nuts, seeds, and grains. These are all things that the body needs. Once you have a good amount of healthy food buy some of things that you like eating which may or may not be the healthiest. This can be anything from starches to animal meats and their byproducts.


The idea is that you want to balance what is best for your body and what you enjoy eating the most. If you have a good variety of food ready to be eaten you will be more likely to want to eat it. By eating regularly the kinds of things your body needs, ones metabolism is boosted as a result.


For example imagine having a meal that consists of whole wheat toast with cottage cheese, along with a banana, and a handful of nuts.  By diversifying your meals not only will your body burn your calories slower leaving you fuller longer but you will be more excited to eat in general.


By taking control of your diet and properly planning, you will find greater satisfaction in your meal choices. Simply doing this will allow for your  body to respond in kind,  leaving you with enough energy to power onward to that next crucial part of your very hectic day.


Mar 14

Health day at the new AACI building

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I am giving a fitness seminar at the new AACI building located at number 37 Pierre Koneig on Monday at 10 am come check it out!

Feb 16

Make it yours, Make it fun, Make it last

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So say you hate exercising. I mean really hate it. To the point where the very idea of being active is at best a chore and at worst torture.  How are you going to lose weight and build muscle?  How can you improve endurance while at the same time work on your flexibility?

In order to get the results we want, we need to figure out  not just how to make it happen but how to keep it going as well. It’s not enough to go to the gym or register for classes if you know from experience that it won’t last.

The premise is that life is long and fitness is everyday. In order to achieve a lasting difference the key is consistency. So how do we create consistency if the whole process is a burden and we hate it?

Make it Yours

Not everybody likes to workout. For some people the gym is an uncomfortable place. If this is you then it might be a good idea to stop going. Why waste your time and money doing something you hate?. You don’t need a gym to exercise. The fact is there are many things you can do, which will allow you to burn calories, build some muscle, and improve endurance.

For instance one could participate in team sports. If you don’t know where to get the game of your choice going for your demographic, then post online in one of a hundred groups  and see if you can organize one. Or at the very least ask around, you might be surprised to find that other people just like you are looking for the same thing. If you are not the sporty type there are all kinds of dancing/body movement classes out there.

Maybe you are a rock climber being held prisoner in a computer programmers body? You can only find out by trying it at least once. By doing something you enjoy or find exciting you increase the chances of it becoming consistent. Without some consistency your fitness goals can not be achieved.

Make it Fun

Now that you have found a way to make it yours how do you keep it going? I have found that if you make it fun you will be more likely to prioritize it and ensure that it happens. By making it fun it will no longer be a chore. It will fall into the category of things you enjoy doing.

One way to do this is to get people you like involved. Who doesn’t like spending time with their family and friends? Or perhaps there are people out there you would like to get to know better but due to a hectic schedule there just isn’t enough time. By getting people you care about to become a part of it not only will you enjoy it more, there will also be other people taking initiative in organizing it. As a result the whole venture will have a much better chance in becoming a lasting thing.

By planning your social time around healthy physical activity you will ensure the consistency you need in order to make it happen again and again. This is all due to what I call “the fun effect”. If an activity is fun you will be more likely to prioritize it time and time again

Feb 01

It’s time for honesty

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I was recently having a conversation with my friend Jody concerning weight loss and obesity. I was telling her that many people who are overweight to extremely overweight might not have gotten that way from overeating. I was suggesting the theory that people who struggle with weight struggle because of a self inflicted life time lowering of their metabolism.

Let me clarify what that means. Let say throughout my life I have been rushing around eating on the go or not even eating much at all. Now due to unhealthy patterns I have put on 50 pounds throughout the last 15 years. So psychologically speaking I am thinking I got fat because I ate too much. Too much food= too much weight, simple right? So in order to lose this weight I am gonna try to eat the least amount as possible as infrequently as possible.

So I was telling Jody that if an individual doesn’t eat throughout the day while taking in enough water, the body as a result will slow down in order to make the best use out of limited fuel. This is called starvation mode. What happens is that when an individual does eat after having not eaten in hours the food is way more likely to be stored as fat. The body has now been conditioned to store food as fat since it doesn’t know when food is coming again.

I had a boost to this theory while taking intake from my clients who were part of a weight loss challenge group. When I asked them what they were eating throughout the day it seemed that they weren’t eating the right foods often enough. They all tended to drink too much coffee and eat only 2 major meals a day the biggest being their last meal.  So this made sense to my understanding of a self inflicted lowered metabolism being the culprit to steady weight gain.

Jody did not like this theory at all and incredulously exclaimed; they are all lying to you!  She went on too say that fat people eat all day and lie to themselves and others to cover it up. Once we had finished the conversation my first thought was oh Jody she is either projecting or maybe she knows one or two friends who fit the bill and she is just assuming that thats the way everyone is.

The truth is though that fat people do lie. We all lie! Especially when it comes to our health. Some of us just do it more then others. In the year 2010 we can no longer plead health ignorance. We all know cigarettes  are bad yet we smoke. We all know alcohol is bad yet we drink. We also know that overeating the wrong things and not exercising regularly leads to obesity which leads to disease and a lowering of life functionality and overall enjoyment. Yet we super size, literally.

So why do we do it and how do we stop? Such an obvious question right? Well the why is easier to answer so I will start with that. It is my opinion that we lie because it’s easy and we need too in order to maintain our day to day. Everybody wants to feel like a winner and a success. That means that I will tell myself that its ok for me to pig out right now. I am tired, I will eat less later, I will exercise tomorrow in order to make up for it etc… The excuses can go on forever. Many of our excuses are so good in fact that we will defend them to the grave!

So we lie because we don’t want to feel like we are falling short all the time. We want to feel good. We want to feel good right now! Chocolate  makes me feel good almost immediately. Being strong and going without it, or having an apple instead, might be good in the long run but I want to feel good now! This is where it all goes wrong and it is here that we have to be honest and realize what we are doing.

Every person who really wants to make a difference in their health has to be honest with themselves first. Below are examples of the truth hiding behind the lies we tell ourselves which prevent us from improving our health.

1. You will most likely not exercise later

2. You have every chance of eating just as badly the next time

3. Your whole family is fat not because of bad genetic luck

4. Your friends are lazy and just because they are doesn’t mean you have to be

5. You don’t need to get gym membership to lose weight

6. No matter how busy you are someone else is busier and is finding the time for exercise

7. Its hard to make a difference but nothing you ever did that was worthwhile came easy

One cannot take out the psychological component when taking stock of the full fitness equation.  The sooner we know ourselves and what is holding us back the sooner we can correct it or do our best to prevent it. Here are some ideas to try.

I have no time for exercise

Exercise first thing, the same way you prioritize everything else exercise is just as important even more important

I have no money to join a gym

Go to Youtube and find exercises you can do at home or even better come to me and I will show you

My friends are lazy, my husband is lazy, I can’t do it on my own!

Either make a healthier more energetic friend or in the words of the Nike marketing wizards “Just do it”!

In the end if you want it badly enough you can have it. If you want to lie to yourself and to others in order to rationalize your bad habits well then, its nobody else’s fault but your own. Fight instant gratification and you will enjoy the long term results of feeling good, looking good, and simply being good.

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