The best weapon against obesity is a lifestyle that balances healthy eating with additional activity. A sedentary lifestyle and a poor diet are often at the root of unhealthy weight. Frequently, those struggling with weight gain look for drastic immediate solutions to their problems. Since obesity results from the culmination of poor habits, quick solutions are ineffective. While a crash diet or aggressive gym plan may show promising initial results, these can fade due to exhaustion and a desire for food satisfaction.
For those looking for sustainable lifestyle changes, whole-body wellness is the natural solution to obesity. Filling your life with wellness-focused activities and healthy daily routines helps to shed pounds, feel better about yourself, and improve your overall health.
To be effective, any plan of attack against obesity needs to be well planned and focused. You should run an exercise plan past your physician, who will be able to alert you to any possible concerns based on your medical background. The extra weight that you’re carrying may expose joints and bones to damage during some activities, such as running. Blood pressure and other cardiovascular concerns may also dictate your ideal exercise. For these reasons, physicians and fitness experts typically recommend low-impact workouts for those who are overweight. In addition to the physical risks of high-impact activity, such as muscle damage, people who are not familiar with an exercise regimen can get very quickly burned out during high-intensity activity.
Examples of low-impact exercise include walking, swimming, stationary cycling, and light resistance weight workouts. Although these simple exercises are safe, they are also great ways to burn fat. And since they are low impact, there is less need for recovery, and these exercises are more easily incorporated into a daily routine. Rather than hitting the gym hard three times a week, integrate low-impact activity every single day.
And these low-impact exercises can be done at or around the home with minimal equipment. All walking requires is a pair of decent walking or running shoes. Low-impact weight workouts use kettlebells, resistance bands, and balance tools, such as a Swiss ball (or yoga ball). These items are relatively inexpensive and make the foundation of a basic home gym.
Develop a Healthy Relationship With Food
The war against obesity is not won through starvation. Nutrition and fiber are necessary for losing weight. And while intermittent fasting techniques are effective ways to restart your body and prepare it for optimum weight loss, it’s a harsh tactic that is difficult for most overweight people to endure. For those who enjoy food and seek comfort in eating, drastic diet changes can be hard to swallow. Rather than making extreme modifications in your diet, focus on eating healthier foods. Vegetables and whole grains are more filling and provide a higher nutrient-to-calorie ratio. You are less likely to snack aimlessly on junk food if you are full from a salad or other healthy meal or healthy snack.
Treating Your Body Right
Exercise and diet are your best primary tools for controlling your weight, but there are other things you can do to improve your physical and mental wellness that contribute to whole-body wellness. An often neglected part of fitness is proper sleep. In our busy lives, our sleep regimens suffer. Experts have long suggested that between seven and nine hours of sleep are essential for good health. As part of a wellness routine, sleep, exercise, and healthy eating work together symbiotically. Exercise tires us out, and healthy diet regulates our blood sugar, so our energy levels stay at more constant levels. Rest is a natural way to restore our health and give us energy to exercise and the motivation needed for dieting.
A deep state of wellness defeats obesity. A balanced diet, combined with activity and self-care is your best plan for sustained weight-loss results.
Kevin Wells of seniordiabetic.com
Written for Balanced Habits, LLC
There are two ways to deal with change. One is taking action and trying something new and different, sure to produce an outcome and the other is inaction, resulting in things staying status quo; or essentially the same.
Taking action has to be enacted when one is fed up with the way things are to the point they are willing to do things differently. No one can want it for you, as you’re the one who needs to be ready to do the work. Inaction is ultimately more frightening, leading to frustration and the inability to change and grow. Inaction is like a paralyzed state of being. Most of the time inaction is a way of saying “I’m not ready to change.”
At Balanced Habits we understand how difficult it is to take that first step. Asking for help can be difficult.
“I should know how to do this,
what’s wrong with me?”
We believe that asking for help is actually a sign of strength that you are ready for the support of an expert and you are acting on it vs. contemplating it. That’s the sign of someone strong and ready to grow.
I encourage you to take action today by scheduling a Discovery Call, using this link, with one of our Expert Food Coaches to support you to reach the goals you have for yourself. Get a customized road map for your nutrition that is simple, sustainable and just makes sense.
Lately lots of folks have been asking me if I believe in willpower. I hadn’t given much thought to this, until recently. When people suggest that I must have incredible willpower, my response has always been the same. No, I have incredible commitment to my goals. Same thing?
Last week I suggested you identify your “why.” I did so because it is my belief that when you have this in mind, the commitment to your goals takes on a deeper meaning. Is this willpower? I don’t think so.
I recently read a great article by Jessica Gross. She is a NY based writer who was delving into the studies of researcher Brian Wansink and the notion that eating well and willpower do not go hand-in-hand. You may have heard of Mr. Wansink. He authored a book called Slim by Design. Please take a minute to read this article/study.
What is clear is that willpower has nothing to do with eating right. We are motivated by our environment, and our peers and we make decisions based on these factors. You’ve heard the saying “don’t eat with your eyes.” That is exactly what Mr. Wansink uncovers in this research project.
I think we all intuitively know strategies to not have to make constant choices about how much or what we eat but how well do we do with implementing these strategies? In example, opaque containers, no cookies jars on the counter, smaller plates…things that don’t require “willpower,” or in truth, making a choice to eat it or not to eat it. Lessening the chances of indulging in a sense.
Now that you have identified your “why,” and are aware that willpower has nothing to do with losing weight, the next step is to identify what your goals mean to you and how committed you are to reaching them. On a scale of 1 – 10, how committed are you to x? Remember please to remove trying to be perfect from the equation. Perfection has nothing to do with commitments.
You could say that your why now has momentum to take you to the next stage of your journey, or whatever it is that you are committed to.
If you feel you would benefit from having a Food Coach support you with your journey, we have someone waiting and willing to work with you on that. We have a plan for you and believe that everyone needs a plan (designed exclusively for them) to forge a new path to success.
Get into touch with us now that you’ve identified your why and your goal and let us devise a plan to help you stay committed to the journey.