It has become increasingly obvious that the Western world has a lot of fat that doesn't go away despite both traditional and even medical intervention.
Why is this? Statistically the United States ranks as one of, if not the poorest - health countries in the world and the fattest country in the world.
Even with arguably the best medicine available we are only in the middle related to longevity and if you factor in the fact that we can prolong life with machines and western advanced technology we would rank lower.
Traditional medicine therefore gives names to illnesses such as cancer, heart disease, diabetes, etc, but what is the underlying cause? Simply put, it is what you eat, what you drink, what you think and what you breathe, among other genetic considerations.
The environment we have in the West is filled with unrealistic stressors which bring a false sense of needs and expectations, some of which lead to unhealthy lifestyles and a significant imbalance in life in general.
So accepting this as the current standard means of operation for most of us, the question is how do we do something about it? For this article I wanted to focus on the subject of weight loss...
specifically fat lose.
I am confident that these 10 secrets to fat lose can be a beginning to achieving healthier waistline and more importantly...
a healthier you.
More articles to follow on ways to combat the Western potential for stress and related disease...
but for today...
it's time to discuss 10 secrets to fat loss...
let's get started: 1) Calories in versus calories out, I know it sounds simple but the math is simple.
In other words, the average recommended diet or food consumption is based on a 2000 calorie day.
Knowing this is the standard or average and the weight is not what we desire, there are two things out of balance (1) exercise / activity (2) diet / food intake.
Let's look at these separately as secrets 2 and 3.
2) We know today that the body adapts to stress including exercise routines, so yes, exercise is important...
but what type of exercise? The answer is simple, any exercise you will do.
Yes, that is correct, it doesn't matter if you own a gym membership or a fancy piece of equipment if you don't use it.
Change up your routine and "confuse" your body.
There are several ways to do this from changing cardiovascular with other cardiovascular or alternating with weights or machines.
Traditional formula is 220 - your age = _ then multiply times.
75 (experts vary) of that number would be your target heart rate.
So if you are 40 years old for example it would look like this: 220-40=180x.
75=135.
So 135 in this example would be the target safe heart rate goal for exercise.
Again from secret number 1 we know that this is a math problem so you have a choice to make...
the more you exercise the more calories you can eat.
3) The food we eat obviously plays an important part in this equation but perhaps is given too much of the blame for the fat we continue to carry.
Foods in high water content are best such as fruits and vegetables.
Whole grains are also an excellent source of nutrition.
Spend the time with food labels as what you have at home or at work or in your car will dictate your choices when you are hungry and pressed for time.
Fast food places have gotten better with healthier options but healthier doesn't mean healthy.
Do your homework and get healthy foods that you will eat.
Don't go to the grocery store hungry.
The reverse of secret number 2 is also holds true and that is the better you eat...
the less you have to exercise.
4) "I don't have time".
The mind is a powerful thing and can work for you or against you.
It may not be original but it is true...
if you think you can or think you can't you are correct.
Plan your week ahead as best as possible and have a backup plan.
Plan both in terms of what you eat and how you exercise.
Get away from the three meals a day that are supersized and replace them with 4-5 small portioned meals that are around 300 to 400 calories each.
5) Lastly and perhaps most importantly is when you eat.
One of my instructors ( from the East ) said it very well many years ago, "Eat breakfast with a friend...
have lunch by yourself...
give dinner to your enemy".
Think about that compared to how we do things! Now I am not advocating that we skip dinner but you get the idea.
Apparently Mom was right, breakfast is the most important meal of the day healthy snacks or small portioned meals through the day and small portioned dinner by 5:00 or 6:00.
I know it sounds impossible with schedules, kids, etc.
but again see secret number 4...
it can be done and it makes a big difference.
The traditional big late family meal followed by TV and bedtime is the biggest reason the fat slowly builds instead of slowly goes away.
Do these 5 things and you will see results, but more importantly you will get into habits that will get you fit, keep you fit and improve your overall health.
Congratulations in advance for taking the time and interest in reading this article and in taking steps to be proactive in improving your health.
I will post more related articles outlining other steps to improve your health ASAP.
Until then, stay focused and motivated.
Motivation normally comes in two forms: what you may gain or what you may loose...
whatever your reasons, hold strong to them and don't let anyone ( including yourself ) talk you out of it..
..
your life and the quality of your life depends on it!