The pressure of becoming fit is an obsession in today’s society, yet obesity rates continue to rise. Fitness clubs began as early as the late 1800s, but were in no way comparable to the fitness craze of the 21st century. With the bombardment of fitness gadgets, magazines, television shows, books, and instructional videos or DVDs, it’s difficult to decide what works and what doesn’t.
Deciphering the Information
The basic principle of weight loss is move more, eat less. The scientific theory is that a person has to cut 3,500 calories to lose one pound of weight. That formula depends on different factors: genetics, metabolism, and current state of fitness. Theoretically, one could lose a pound a week by simply cutting 500 calories a day. So why do some people lose more than others? A person who’s never incorporated exercise as part of his/her life and loses weight only through diet, usually finds the weight coming back over a period of time. Exercise and proper diet is the key to permanent and safe weight loss. Any diet below 1,200 calories for a female or 1,500 for a male may result in weight loss initially, but is not considered healthy. Low calorie diets send a signal to the body’s metabolism to slow down. A slow metabolism makes it increasingly difficult for one to lose weight.
Our early ancestors ate what the earth provided and used food as a resource to live. Physically, they were active. Members of modern day society are more sedentary. Time saving methods and luxuries have led to reduced physical activity, and caloric intake is dictated by activity level. The environment may have changed, but the principles of losing weight have not. Any fitness advertisement that touts rapid weight loss (more than 2-4 pounds a week) is usually not based on healthy weight loss. Only under a doctor’s care should one consider any diet plan that promotes strict caloric intake. The body is a wondrous mechanism; it functions to its full potential with sufficient exercise and a healthy diet.
Simple Steps to Rev up Metabolism
- Hit the sack. Go to bed at the same time every night and get up the same time every morning. Loss of sleep contributes to depression, a slower metabolism, slower response time, and obesity.
- Start with small steps. Commit to 20 minutes of walking (cardio) three times a week for two weeks. Add a session of weight bearing/training exercise in week three, and keep that schedule for two weeks. In a month’s time, a schedule is established, making exercise a lifestyle change. Build up to three to four sessions of cardio and two sessions of weight bearing exercise. Studies show that those with more lean muscle have higher metabolisms and burn more calories sitting still than those with sedentary lifestyles.
- Get help. Get a walking buddy. Join a gym—most offer two-week free memberships. Read reputable fitness magazines such as Health or Fitness. Invest in a workout DVD such as The Firm. All offer sound advice based on fact to promote health and wellness.
- Eat six meals throughout the day. Eat breakfast, lunch and dinner and three healthy snacks. This practice increases energy levels, metabolism and curbs hunger. Pick up a used copy of the American Heart Association Cookbook from Amazon for healthy eating tips.
- Visualize. Olympic athletes use visualization techniques to improve their performance. This emotional conditioning results in positive thinking which encourages the mind/body/spirit connection. A healthy body, mind, and spirit lead to extraordinary results in terms of an abundant lifestyle.
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