There's a few simple things people should know and understand about how to be healthier, lose weight, feel better, etc. Seeing as this is the time of year when people actually commit to "improve", I thought it pertinent to add my un-solicited advice on how to accomplish your health-related resolutions.
For the majority of Americans, achieving any health related goals can be summed up in 4 little words:
Eat Less, Move More
It really doesn't have to be any harder than this. We like to complicate things with meal and exercise frequency, quantities, timing, macronutrient breakdowns, blah, blah, blah. Yeah, that stuff has plenty of merit, but at the end of the day, most people could see significant results just by eating a little less and exercising a little more.
Not enough elaboration for all you type A's out there? Here's a couple finer points:
1) Eating carbs makes you fat, not fat:
That's right - cutting carbohydrates is the key to reversing obesity, heart disease, Type 2 diabetes, and hypertension. If Americans could eliminate sugary beverages, potatoes, bread, pasta, rice and sugary snacks, we could wipe out almost all the problems we have with weight and diabetes and other metabolic diseases.
2) Daily Exercise
If you want to lose weight, then you need to exercise at least 5 hours/week. Walk, run, ride, swim, step, squat, lunge, bend, push, pull, twist and do the dirty-dirty...It's all good. Change it up frequently, and if your over the age of 50, get your ass in the gym and start lifting some weights, because your losing muscle mass every year you don't!
3) Sleep
In case you missed my September Newsletter, sleep is kinda important. In fact, forget eating and exercise, you need to sleep as much as you can without getting divorced or fired...and if your job sucks, then maybe just keep on sleepin'.
4) Set Realistic Goals
This is a biggie. Be honest with yourself and write down your goals. Don't just say, "I want to lose 30lbs". That typically won't work. Here's a better way:
Step 1: Set your outcome goal: "I want to lose 30lbs by January of next year"
Step 2: Set your behavioral goals: "In order to lose 30lbs in 1 year, I will need to":
"go to the gym every other day after work"
"work with a trainer 2x/week"
"prepare my food for the week on Sundays:"
"only eat sugar on Sundays"
Of course, these will progress and change daily, weekly, monthly, but developing a plan of action is crucial to any successful program.
Achieving your health-related goals doesn't have to be scientific, just realistic for you. You need to set yourself up to make good decisions. Start small and get help if you need it. Every thing you do: every meal, snack, exercise session, night out, drive-thru, etc., will either move you closer to your goals, or further away. Make more good decisions than bad, and educate yourself on what it takes to achieve your dreams. You can start by eating less and moving more. Best of luck!
