|
Many people know how important exercise is as an integral part of
their weight loss and health plan but still have a difficult time
fitting it into their busy lives.
One possible reason could be that, yes, exercise can be challenging
when you first begin your program or you just give yourself the excuse
“I just don’t have the time.”
What I have figured out for myself and for hundreds of my clients
that no matter which exercise program they choose, it must be something
they enjoy. Especially when it comes to the setting and location.
For me, I have converted the 2nd bedroom of my house into my “home gym”.
NO, home gym does not mean I have the most expensive, high tech
equipment. To be honest, the only items that make up my home gym are:
an exercise ball, 2 adjustable weights, an exercise mat, and an old
Spinning bike that I bought used from a local YMCA. That’s it! Nothing
expensive or high tech about it.
Many times in the past I have joined gyms and told myself I was
going to go. But like many other gym members, I never go! Now, I do
really enjoy exercising so why wouldn’t I actually use my gym
membership?
I figured out that I really love my exercise room. It’s my private
time to myself and I don’t have to worry about who else needs the
equipment or who’s lurking around the gym. I get an hour to myself and
it’s a great way to start my day.
I asked myself if this could possibly be what’s stopping many people from exercising. “Is this most people’s problem? Do they not like where they work out so they just don’t want to go?” So it’s really not the actual workout but the environment that they’re in.
Now maybe for you the situation is just the opposite. You don’t like
working out in your home and you would much rather get out and be
motivated by other healthy people. Whatever the case may be, choose
something you enjoy! You will never make a lifestyle change to include
exercise on a consistent basis if you don’t enjoy it. Who wants to do
something that feels like torture? Not me. I love my morning exercise
time and if it felt like torture, I just wouldn’t do it.
My question to you is: What do you have to do to make your workout
time enjoyable? Or (heaven forbid) something you actually look forward
to? Join an adult sports league? Start your own exercise group? Join
a new gym? Set up a home gym? Find a workout partner? The choices are
endless.
Try many different options and figure out which activity you would enjoy best and I assure you, exercise never has to be a drag.
Get started on a new healthy nutrition and exercise plan right now with the meal plans and exercise programs in The Diet Solution Program.
Receive the best diet tips in your email inbox each week by signing up for The Diet Solution Newsletter.
YES and NO. The right answer to this question is dependent on what
type of fat we’re talking about. Certain fats are actually essential
for so many important bodily functions, but the wrong kind of fat can
lead us down an unhealthy path to weight gain and a long list of
diseases.
Fat to Avoid
Hydrogenated Oils
You have probably already heard in the media or just about anywhere
that hydrogenated oils are detrimental to your health so to avoid them
at all costs. But what exactly are they?
Hydrogenation is a chemical process used to make fat more shelf
stable. This hydrogenation method completely alters the liquid oil’s
molecular structure so that it no longer resembles a natural fat.
Because your body does not recognize the transformed molecule as a
natural fat, it cannot process it and treats it as a toxin. This
“toxin” has been linked to cancer, birth defects, heart disease,
diabetes, weight gain and obesity.
We must read labels! Hydrogenated oil and partially hydrogenated oil
can be found in most packaged foods (margarine, crackers, chips,
pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and
low-fat and fat-free snacks). There are even many packaged foods
advertised as “health foods” that include this toxic ingredient.
Fats You Must Eat
Your body cannot survive without fat – specifically essential fatty
acids. Your brain, hormones, immune system, and digestion are all
dependant on this healthy fat (which is why people who go on very
extreme low fat diets often suffer many health problems).
Omega 3 Fats
Omega 3 Fats are essential to human health but cannot be produced by
the body which is why it is essential that we get these great fats from
food. Foods high in Omega 3 fats are leafy green vegetables, flax
seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.
Extensive research indicates that omega-3 fatty acids reduce
inflammation and help prevent risk factors associated with chronic
diseases such as heart disease, cancer, and arthritis. These essential
fatty acids are highly concentrated in the brain and appear to be
particularly important for cognitive (brain memory and performance) and
behavioral function. In fact, infants who do not get enough omega-3
fatty acids from their mothers during pregnancy are at risk for
developing vision and nerve problems. Symptoms of omega-3 fatty acid
deficiency include extreme tiredness (fatigue), poor memory, dry skin,
heart problems, mood swings or depression, and poor circulation.
Cooking Oil
The only oil that is suitable for high heat cooking (and one of the
healthiest oils you can consume) is raw, organic, unrefined coconut
oil. Coconut oil has been proven to be one of the healthiest oils
available for the human body and increases the body’s metabolic rate
(helping in weight loss)
Oils best Raw
Olive oil and flax seed oil are two wonderful oils to use for salad
dressing or on cooked or raw veggies. These oils have a lower melting
point and are more stable (and healthier) when kept raw.
All you need to know about fat and fat consumption:
1. Avoid all products containing hydrogenated oil and partially hydrogenated oil
2. Consume foods high in Omega 3’s such as salmon, flax seeds, walnuts and organic eggs
3. Cook with Organic, Unrefined Coconut Oil
4. Use Extra Virgin Olive Oil and Flaxseed oil raw for salads and veggies. Also include avocados as a healthy source of fat into your meal plans.
Remember all fats are not created equal and proper use of the good
fats can be a great way to keep you and your family at optimum health!
For more information about Omega 3s, click here.
I must get this call and this statement from busy moms, executives,
students, all the time “I just don’t have time to eat right and
exercise!” No one seems to be able to find the time to lose weight.
With all of the responsibilities and events packed into our busy days
how are we to keep ourselves healthy and maintain an optimal weight?
When people think weight loss, they think
diet and exercise, both of which already sound time consuming. Well
after 10 years of seeing clients I will tell you with 100% certainty
that if a client follows their nutrition plan without exercise they
always lose weight but if they don’t follow their nutrition plan but
are consistent with their workouts, there is no weight loss. Anyone who
has ever attempted to lose weight without changing to healthier eating
alternatives knows this is true. Trust me, I’ll be the first one to
tell you all the reasons why exercise is so important but following a
healthy eating regimen must be priority number 1!
So if nothing else, the following easy adjustments in your nutrition
plan will help to take off, at the very least, an initial 5-10 lbs to
get you well on your way to your health and weight loss goals:
1. Only drink water as your beverage (with the occasional unsweetened tea or black coffee).
Eliminating all sugar drinks, “diet” drinks and sodas will
automatically cause a dramatic weight loss. Studies have shown, when
all else is kept constant, people lose up to 10lbs just by giving up
diet coke. But it has no calories you say? Equal (Aspartame) and all
other artificial sweeteners like Splenda and Sweet and Low are toxins
to your body and cause weight gain, even more so than sugar!
Squeeze fresh lemon in your water or make flavored herbal teas and
cool them to make ice tea to make water drinking much easier. Always
consume ½ of your body weight in ounces of water per day to experience
adequate hydration and weight loss (ex. If you weigh 150lbs, you must
drink 75 ounces of water each day).
2. Eliminate the 4 white devils
White Flour, Refined Salt, White Sugar, and Dairy. If you just stay
away from these 4 things, you will automatically see a drastic drop in
weight and will instantly feel more energetic throughout the day. Most
people are well aware of the harmful effects of flour, refined salt and
sugar but dairy? Doesn’t it do a body good? Definitely not! Dairy is
one of the number 1 reasons people have such a hard time losing weight.
It causes inflammation in the body, digestive problems, clogged
arteries, and weight gain. Get your calcium from leafy greens and avoid
dairy at all costs. When moms bring in their children to see me with
weight and health problems one of the first things I do is take them
off dairy. The results are miraculous! Chronically sick kids are now
automatically better. And those who have had such a hard time losing
weight experience automatic weight loss without dairy.
3. Know exactly where to find the healthy food!
It is honestly just as easy to run in to the local supermarket and
get a bag of carrots and some almonds as it is to run into a
Quickie-Mart and buy some harmful processed food. You can go absolutely
anywhere now and find healthy meal options but you must know what you
are looking for. Stay away from most packaged foods as the label
indicates more of a science experiment than anything that would be
close to food. No one needs all of those toxins in their body. Labels
should have 2 – 3 items, at most. And the best foods don’t have labels.
Don’t let time be your excuse. If you stop to eat 2-3 times per day
and snack in between it is just as easy to find something healthy as it
is to find something harmful. Don’t let your body come to a shrieking
halt before you decide to do anything about your weight and your
health. You know what will be a huge impediment on your time? If you or
a family member becomes ill due to poor nutrition and lifestyle habits.
So tackle the problem now before it really does begin to affect your
time and your life! You can replace cars, homes and all material items,
but you only get one body! Take good care of it.
Be well on your way to achieving your own Fat Loss and Health Goals with these Simple and Easy Fat Burning Meal Plans.
|
