Don’t Fall Victim to Lifestyle Disease
Hey there Mama! Today I want to share some facts with you and a little about what we can do so that we don’t fall victim to lifestyle disease. A sweet fellow fitness coach shared with us on a call last night that she had lost her 55 year old father last year because of lifestyle choices he had made. This really resonated within me. Why? Because we have the power to control the choices we make. It’s that simple.
Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020. According to the Center for Disease Control, a whopping 36 – 38% of all Americans fall into the obese category. This is calculated using a BMI Calculator and is as follows:
- If your BMI is less than 18.5, it falls within the underweight range
- If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range
- If your BMI is 25.0 to 29.9, it falls within the overweight range
- If your BMI is 30.0 or higher, it falls within the obese range
Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:
1. heart disease
Losing weight helps to prevent and control these diseases.
We live in such a “microwave” world these days. We want to see results immediately. That’s why there are so many fad diets, pills, wraps and other quick fixes on the market today. The truth is that these things may allow you to see weight loss right away, but do not provide lasting results. It’s a temporary fix for a permanent problem.
If you truly want to end that trend of obesity in your own family and most importantly, have long-lasting lifetime results, a lifestyle change is in order. You will need to partner together with a great eating plan, exercise program and dense nutrition.
About a year and a half ago I made a decision.
I decided that I wanted to end the trend of obesity and an unhealthy lifestyle for myself and my family. It hasn’t been perfect. In fact, I’ve slipped up more times than I can count. But, what’s the difference? I’m not quitting! I won’t give up. The only failure is the one who doesn’t try.
I began my journey with an amazing tri-fecta program through Beachbody. This program provides me with all of the tools necessary to achieve the results that will give me a lifetime of happy and healthy. The program comes with hundreds of exercise programs for everyone, your kiddos included! It also comes with completely laid out, easy to follow eating plans plus a daily dose of dense nutrition. You can view this program here. I will talk more about this another time. My point is that in order to become truly healthy and fit, it takes work. It’s not an overnight fix.
There are a few things to help you get on track.
Here are some tips on how you can lose those unwanted pounds the healthy way:
1. Do not starve your self.
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing those unwanted pound on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.
If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips). This is exactly what we want to avoid.
2. Start your day right.
Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. This meal should include a healthy serving of protein (2 eggs – boiled or scrambled in coconut oil), a healthy serving of carbs (1 slice of whole grain toast or a half a whole grain bagel), a healthy serving of fruit (about a cup of berries,etc) and maybe a serving of healthy fats (1 tsp of almond butter on the toast or bagel). This is my go-to breakfast!
Your food intake after you wake up will be used to burn fat all day long.
3. Eat small, healthy meals frequently.
Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.
4. Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.
5. Drink lots of water.
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. I recommend that you consume half of your body weight in ounces of water each day. So, if you weigh 150 lbs, you should be drinking 75 ounces of water every day.
6. Avoid too much sugar.
Plan your meals around lots of fruits and vegetables, some bread, brown rice or whole grain pasta for that carb fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.
Fat is not the culprit to being overweight.
7. Watch your fat intake.
Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.
There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.
Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activities and other home chores if you do not yet have a set workout program. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. The programs that I use are mostly 30 minutes each day and laid out perfectly to help you meet your goals.
It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.
Slow and steady wins the race!
Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, happier healthier you!
If you would like more information on the programs that I use, the monthly groups that I run or anything at all, please feel free to contact me. My heart’s desire is to help you learn the things that I have so that you can be the best you that you can be for your family! We can do it together! I love having accountability buddies because it keeps ME on track!