Is Weight Loss this Simple?

23 03 2014

    Throughout the years working as a fitness consultant it never seized to amaze me how many people had the same fitness goal.  And I’m sure many can guess that goal.  Some I worked with were challenged with overweight problems and often sought a quick weight loss solutions to fix it.  However, most if not all fast result diet products and restrictive diet plans are not natural or safe for our organic body chemistry.  A question often asked, are all weight loss solutions that produce rapid weight loss bad for us?  My simple answer, “yes.”

Exercise While Walking Urban Trail Pathways
Exercise While Walking Urban Trail Pathways

    In general, manmade chemicals in our foods and dietary supplements are having a negative effect on wellbeing and overall health.  For example, hormone stimulants, restrictive diet plans and diet suppression products designed to lose weight fast often present the following health risks and not limited to: diabetes, cardio circulatory and immune problems, cellular and gene mutation, cancer; depression, anxiety, eating and other behavioral disorders, etc., and other illness and disease. 

    It’s almost as if we’ve evolved into a marketplace where consumers believe safe solutions for all that ails us are found in pretty packages.  And those chemical ingredients aren’t limited to our dietary and fitness enhancement fast results pills, diet foods and supplements.  Our food chain provides a plethora of chemicals found within our convenience, processed, ready-to-eat meals and fast foods. 

    But what we want and what our bodies need are entirely two different things.

    Our bodies unlike machines are organic.  And our good health is dependent upon balanced daily activity and nutrition that nourishes integrate cellular DNA, circulatory and neurological systems; organs, gland and skin, hair and nail cells and muscular-skeletal health to name a few complex physiological systems and healthy appearance attributes.  We are by far more complex than anything created by man.  And this includes how his misunderstanding in manipulation of foods, dietary products and fitness gimmicks will short cut what our metabolisms need; which effectively and ultimately impacts our health long term. 

    So what is the answer to healthy weight loss and removal of the toxins from the foods we consume daily and within our living environment?  Outside of bad eating habits, the answer to healthy longevity, weight loss and sustainment of that loss cannot be solved by a marketer’s one diet and exercise activity prescription for all.  In other words, what works for some may not work for you and the repeated habit of losing weight fast, then gaining it back is the dreaded “yo-yo” effect.  This habitual yo-yo fix inevitably destroys your fat burning metabolism and you gain more weight. 

    Instead, what marketers could provide consumers to improve permanent weight loss success has little to do with manmade products and services.  Instead marketplaces and educators would serve consumers and their children well by educating, promoting and marketing goods based on balanced nutrition, healthy lifestyle and fitness activity relative to the demographic it targets, educates and serves.  Then expectations and bad eating habits would shift to a healthier lifestyle balance. 

    What fitness, health and nutritional science and client cases have proved to me over the years… if you want to achieve and sustain a fit healthy mind-body for the long haul, it serves one well in understanding how to balance lifestyle within a 21st Century world.  

    If you expect to live an active lifestyle through your 70’s and 80’s  there are 3 basic MirrorAthlete fitness principles you can apply immediately.   And none of these principles has anything to do with processed and convenience fast foods, quick weight loss gimmicks, muscular enhancement, or vanity products or services.  Save your money! 

1st Principle – Our encompassing being (mind, body and spirit) needs to hunt and gather foods through walking activity.  Walking is natural exercise which we are genetically designed to do well.  It is needed to work and keep the organic being energized, motivated with purpose, tone, fit and sustain good body weight and overall metabolic health. 

2nd Principle – Our encompassing being needs organic wholefoods and drink from mother earth.  In a 21st Century marketplace, whole foods and certified organic farmed, processed, handling and logistics to market and foods farmed from our backyard-to-stove is as organic as one can hunt, gather and consume. Other than living a subsistence lifestyle in some remote part of the world. 

  3rd Principle – Our encompassing being needs clean air, stress free and restful environment as opposed to a continuously enclosed and stressful one.  Outdoor green space, trail and pathway activities in city, rural or remote areas absent of vehicle motor exhaust or other toxins and noise.  This is as organic of an environment as one can place themselves within an urbanized or developed place. 

    Within these 3 fit healthy principles you note there is no reference to: convenience meals, processed dietary weight loss meals, restrictive diet plans, spot fat reduction products, intensive aerobics fitness programs, low fat food products, surgical procedures, satiety formulas, hunger suppressants, hormone stimulators or any other variety of fast results weight loss short cut products or vanity services. 

    Why doesn’t MirrorAthlete promote these forms of dietary weight loss solutions and over processing of our foods?  Food processing and dietary solutions almost always has a high level of toxic chemicals in them, some are addictive and/or are nutritionally restrictive and imbalanced.  None of these things complement our organic body needs and they don’t help in changing habits and behaviors long term. 

    To apply a long term fitness strategy to lose weight safely and sustain that loss simply requires “for many” applying these 3 principled lifestyle changes. 

    Although these 3 principles may not be customized for your particular health or medical condition and/or lifestyle, or fitness goals, it does provide what your organic body needs to sustain overall good fitness and health.  As always, consult with your physician if you have not worked out for some time, or have dietary restrictions or a medical condition(s). 

  1.  If you don’t exercise with frequency, or haven’t exercised with intensity or effort in a while, I recommend you walk daily if there is no medical reason not to.  Start today if able and/or approved by your physician.  There is no magic number in miles or time.  Everyone is at different fitness and health levels and can achieve greater aerobics capacity to lose more fat and increase cardio and muscular tone.  Once you condition yourself to walk, it is ideal to do so at least 5 days/week for 15-30minutes.  The more you walk, the more fat you burn because you condition your metabolism and muscles to optimize its fat burning potential throughout the duration of the walk.  And up to two hours more after the activity stops because of exercise stimulation on the metabolism.
  2. Eat less processed and convenience foods and more whole foods.  Avoid processed ready-to-eat and dietary low fat meals.  Especially those contained within colorful and attractive packages.  This is code for “contains toxic ingredients.”  Look at food labels, if you can’t pronounce the ingredients, or they don’t appear to be a natural food source, buyer beware.  All decorative convenience and even packaged whole foods baked, fresh and frozen have varying degree of chemical preservatives, additives, dyes, artificial flavors, Trans Fats and other chemicals to keep them looking colorfully fresh and smell good with long storage life.  Your challenge is to gather foods that have the least amount of these chemicals in them.
  3.  Move yourself outdoors for exercise activity as often as possible and preferably in a smog free environment.  This may require driving to a healthier environment to exercise and in worst case scenarios, moving out of an unhealthy one.  Staying indoors during work and home may also expose one to Material off-gassing (vapors) of materials especially in new facilities, retail space, homes and new cars.  As materials off-gas chemicals they emit toxic fumes into the air you breathe.  And these fumes can make you sick and may be carcinogenic.  If fresh air makeup inside a living or work space is not sufficient and it’s impacting your respiratory health, vent for appropriate fresh air makeup.  Getting plenty of fresh air and drinking enough water daily will help remove food and environmental toxins from the immune, circulatory and bodies filter systems and cleanse all tissue at the cellular level. 

    Lifestyle Change Prescription:  A lifestyle prescription that provides increased fitness levels and health benefits can be summarized in one paragraph.  This prescription is simple and produces safe, natural and cost effective weight loss results and healthier lifestyle experiences at any age.  

    “Plan aerobic low stress walking exercise daily to optimize the fat burning metabolism.  During low stress walking activity drink water to rehydrate within a fresh air environment.  Gather within a backpack that also includes a 2-3 litter water bladder to rehydrate while walking, a few whole food items daily.  Develop a daily walk and shop habit of gathering organic wholefood products from the local farmers markets and wholefood grocery stores.  Cook these fresh whole foods after shop and walk activities.  Then ensure you get at least 7-8 hours of sleep each night to maintain healthy fat burning metabolism.” 

    Whenever I programmed a client that included these 3 fitness principles or provided this simple lifestyle change program, success was achieved when applied with long-term commitment.  With these changes came healthy weight loss results and a more active and healthy lifestyle. 

    These principles are not derived of new knowledge.  But instead a culmination of the best life, fitness, health, physiology and nutritional science disciplines and principles, mortality and demographic statistics, consumer and watchdog agency reports and cultural epidemiological studies from areas that produced more Centurion’s per capita than anywhere else on the planet. 

    Individuals that depend on man’s solutions to solve wants, conveniences, comforts and desires are not what our organic mind and body’s need.  Instead, when habitually dependent upon these shortcuts and conveniences frequently proves to depress the mind and spirit and sicken the organic being. 

    When we habitually depend on these addictive and convenience products, I’m convinced we live a shorter, less productive and a more miserable life existence, while never learning how to live life to the fullest. 

Supporting Articles Previously Published by MirrorAthlete 

Woodard, Marc.  Wisdom from Centurions on Longevity. Hubpages. Updated 29 January 2014.  Originally Published 14 December 2009. 

Woodard, Marc.  Disease is Scientifically Linked to Genetic Engineering of Food Crops.  MirrorAthlete Fitness Secrets.  22 August 2012. 

Woodard, Marc.  10 Super Centenarians, How did They Live over 116? MirrorAthlete Fitness Secrets.  22 August 2012. 

Woodard, Marc.  Our Food is Making Us Fat and Causing Disease.  MirrorAthlete Fitness Secrets.  15 April 2012. 

Woodard, Marc.  This Year’s Goal is Weight Loss.  MirrorAthlete Fitness Secrets.  22 December 2010. 

Woodard, Marc.  What is Sick Building Syndrome?  MirrorAthlete Fitness Secrets.  14 December 2007.

Author: Marc T. Woodard, MBA, BS Exercise Science, MSC Officer, ANG Ret. 2014 Copyright.  All rights reserved, MirrorAthlete Publishing @: http://www.mirrorathlete.com, Sign up for your free eNewsletter.





Diet and Weight Loss Simple through Deprivation?

23 12 2008

Q.  Do you know of any way I could lose weight and stick to the plan without dreading it?  It seems like every time I go through the diet process it’s boring, grueling and depressing.  I’m gaining more weight instead of losing, this is very frustrating.   I usually quit trying to lose weight for long periods of time and then begin to think about unsafe diet short cuts.  Is there any way to lose fat other than to deprive yourself from the foods you love and grueling exercise?

A.  I like you hate to diet for weight loss, let alone starting one that requires me to deprive my body of healthy and good tasting foods to achieve results.   All deprivation diets require a lot of will power which slowly reduces morale, creates depression and ultimately failure for most.  I much prefer a weight management program that includes healthy eating and fun activity, not deprivation dieting and grueling exercise like you see recommended by many published health experts.  A lot of health experts have no ideal on how to customize a healthy body, mind and soul management solution that will meet every health profile.

Our societal gatherings usually involve consuming foods like every other culture.  To follow a diet plan that excludes cultural or certain types of foods is simply ridiculous.  After all, we’re talking total calorie input here.  A diet plan followed to the letter that would prevent one from socializing at gatherings simply because they don’t have the will power not to eat certain foods is ridiculous.  In this event, deprivation diet plans do not promote a very positive experience and threatens non-participation in important cultural-social and family experiences.  Also deprivation diets for most will only create a state of anxiety, panic and depression.  For those that have wrestled with weight problems all their lives, “family and social gatherings that involve food are a big deal.”  Those that have not dealt with obesity in their lives have a hard time relating to traditional social eating habits and what food deprivation has on one’s psyche.  Everyone requires comfort in this life, for most comfort food boosts morale and staves depression.  Balanced food consumption keeps the body healthy regardless of cultural foods.  For all nutritionally balance cultural foods can be healthy for your body.

Following a diet plan that deprives your body of healthy balanced meals can create an ill-health condition.  What impacts are you having on your mind, body and soul through deprivation consumption?  I will list my top 10 health risk associated with deprivation dieting; however there are many more negative health impacts when unhealthy fad diets, diet pills, or deprivation diets are applied.

 1)  Deprivation of foods we love or need only makes you want to cheat on your diet loss plan that much more with failed results.
2)  Not consuming nutrients from all food groups will leave you feeling un-energized coupled with more sedentary behavioral patterns, low immune system, etc. leading to other ill-health conditions.
3)  Greater loss of will power due to repeat weight loss failures will leave you more prone to look for other unsafe fad diet solutions seeking the silver bullet will further risk your health.
4)  People tend to isolate themselves from others to avoid social gatherings where there will be tempting foods – Circle of family and friends isolation will further erode morale, well-being, and increase depression through isolation.
5)  Extreme mood changes typically causes acute -chronic depression which also has a direct impact on ill-health (psychosomatic) mind-body ill-health condition.
6)  Most deprivation diets fail and body weight returns with a vengeance solidifying failure, loss of will power, decreased self-esteem.
7)  Increase body fat and decreased muscle mass as a result of fad dieting, or deprivation results in slower, or broken metabolism.
8)  Risky diet plans can create behavioral patterns considered as OCB (Obsessive Compulsive Behavior) traits.  OCB traits are bad for your overall body, mind, soul and family.
9)  Brain function suffers, or does not perform optimally.  Nutrient reduction impacts cognitive, mood and physiological functions.
10) Sleep patterns becomes irregular, impacting well-being exposing you to other ill-health possibilities.

To get to the meat of this issue one must do a few things as we age to enjoy quality of life, enjoy foods we love and remain healthy while applying an appropriate and sensible weight management program.  I don’t use diet here, because to me this is too restrictive in tone, doesn’t apply my healthy life balance daily principles and has a negative connotation with regard to good health.  Instead I like to focus on how can I manage my weight without giving up quality of foods while socializing or just daily food intake with, or without my family.  Look for our next issue found within our site Health Repository, or Health Blog, “Diet & Weight Loss Simple?  “Manage & Lose Weight Tips,” Part 2.  Also subscribe to our monthly free eNewsletter, “Looking at Yourself.  Got Health?”  Stay up-to-date with all of our health articles which circulate NLT 25th of each month.

 

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.