Below there are 6 healthy habit changes anyone can apply to begin losing excess body fat weight. Once aware of the unhealthy habits causing the excess body weight…, to reverse the course requires acknowledgement of the unhealthy habit and changing it. Thereafter the unhealthy body fat will come off naturally without increasing health risk.
Identify the Unhealthy Habit Keeping You Overweight and Unfit and then make change.
Last Year’s Resolution to Lose Weight Failed You know why you failed your weight loss program. You did not resolve or change the habit(s) and behavior(s) keeping you overweight. Consuming more than one needs is often caused by daily stress at work and/or within the home environment, and/or unhealthy relationship(s), and/or sedentary habits. Also caused by bad behavioral and addictive food selection. Once you target the cause of your stress, anxiety, addiction, obsession and/or depression… remove yourself from the unhealthy environment, or relationship, or situation or obsession.
Thereafter, personal goals like weight loss and healthy fitness levels become easier to achieve and sustain long-term.
Waterproof Health Tracker, MorePro Fitness Tracker Color Screen Sport Smart Watch, Activity Tracker with Heart Rate Blood Pressure Calories Pedometer Sleep…
Pain Factor All pain is causally related to mental and physical illness, disease and/or injury. And with pain comes more sedentary activities and often increased food consumption and associated weight gain. It is for this reason, if you can not manage the pain, it is advised to see a pain specialist.
Request a referral to see a physiatrist [pain management specialist]. A physiatrist specializes in all pain modalities and treats the patient holistically. Don not let pain keep you in a sedentary and out-of-control weight gain hurt locker.
Pain Relief Hemp Cream – Made in USA – Natural Hemp Extract Cream for Back & Muscle Pain Relief – Efficient Inflammation Cream & Carpal Tunnel…
Party on Some carry the end of year festivities into the New Year. This behavior can last for months, or the entire year. This perpetual party habit will not help you lose weight. First and foremost, you must understand this is occurring and break the habit. A referral to see a behavioral therapist can help target the cause of unhealthy eating and drinking habit or bad behavior(s) and help you change it if you do not have the will power to do it on your own.
Fast foods after the Holidays – Too many Americans consume fast foods especially during the Holidays and End of Sports Season. Here lies the crux for much of Americas diabetes and obesity problems. Processed foods, especially those you find in colorful and attractive packaging almost always contain chemical substances known to cause unhealthy weight gain. When looking at labels, it is those food ingredients you can not pronounce or recognize… they are food chemical additives, preservatives and taste intensifiers that are also known to cause illness and disease and out-of-control weight gain. Choose more whole foods and avoid processed foods as much as possible.
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Learn how to differentiate between healthy and processed foods through food label ingredient awareness. Organic, or mostly organic products on the other hand such as meat from the butcher, fruits and vegetables and desserts from a store baker who displays those consumables ready to eat within days is often a better food selection. This is not to say, those products are not free of unhealthy weight gaining food ingredients and chemicals. But one thing is almost sure, those foods have not been chemically processed to sit on a shelf for 6-12 months. Buy fresh whole foods as often as possible and stay away from highly processed foods to reduce total body fat weight and sustain good health.
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Love of Baking I know the kids love your homemade cookies, cakes and pies. Remember moderation with deserts. Too much sugar, fat and salt is not good for anyone, even children with fast metabolisms. Try serving healthier desserts, i.e., fresh fruits, jello, pudding and peanut, oatmeal and pumpkin treats, etc.
Blunon’s snack bag variety for Adults – Healthy Snack Bag Care Package – Bulk Assortment (34 pack) – See More Snack varieties now.
Empty Nester’s Bake for an Army – Regardless of season, there are many who continue to cook for an entire family after the children have left home. Modify home recipes for one or two to reduce leftovers and temptation to eat more than an average serving size.
Bare Baked Crunchy Banana Chips, Simply, Gluten Free, 2.7 Ounce, Pack of 6 – See More Bare Baked Crunchy snacks.
Once you make healthier lifestyle choices – your fitness levels and health and well-being will also improve as you achieve ideal body weight. Learn how author Marc Woodard’s Ageless MirrorAthlete book, “Overweight and Unfit No More” and how it can help you achieve your weight loss goals naturally and live the lifestyle you need, want and deserve now!
Good health to you and your family!
Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2019-21 Copyright. All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.org, Sign up for your Free eNewsletter.
So your ready for a lifestyle change… And you want to learn how to turn around an unhealthy lifestyle and achieve fit healthy longevity. My recommendation, study other cultures within and outside of Western influence and compare a populations health, disease, diet, activities, religion, socialization behaviors, mortality rate and age per capita data – e.g., compare nomadic tribes, people in blue zones and certain religious cultures, etc., versus Westernized demographic and lifestyle statistics.
What demographic experts have found – cultures absent of Western influence live longer in good health with little to no disease. If you learn how to tweak your lifestyles closer to theirs, it is more likely than not you’ll achieve similar wellbeing and longevity benefits – even within a Westernized culture once you know how.
Many clients I worked with over past years were overweight and sought a quick weight loss and/or physical enhancement solution to lose body fat and get more fit. A question often asked from the overweight and unfit population, “are all fast weight loss and fitness and performance enhancement; and restrictive diet solutions and processed foods; and polluted air and water; and noise pollution; and unhealthy relationships bad for us?”My simple answer is “in the long run, yes.”
So how does one achieve the goal without dabbling in unhealthy fitness and diet fads and product gimmicks and mind-body numbing drugs, etc. Let alone decipher the good from bad consumer stuff… and not increase health risk? Although I can’t cover everything in this article, I can help you make a significant lifestyle change that will make a big difference in your life if your ready for it.
If you only “tweak a few lifestyle habit(s)” daily… as described in principles 1-3 below, you’ll improve your state of wellbeing, fitness levels and experience less illness and disease. But if you continue to find short cuts to cure what ails your mind, body and spirit and change nothing… living the lifestyle you need, want and deserve now may never come to pass.
It is no secret, nomadic tribe activities include walking from place to place to shelter seasonally and hunt and gather for food daily to sustain a lifestyle on the move. There are many things we can learn about remote cultures absent of Western influence and disease. The most obvious, nomadic people don’t sit idle for very long, they also don’t have convenient access to processed foods and drinks; and don’t typically become obese with related disease; and live 10 years or longer on average than their Western counterparts. If your going to stay fit healthy long term, the most important activity change habit you must apply now is daily walking, biking or other aerobic activity.
“To begin living a nomadic-like lifestyle and begin receiving the fit healthy longevity benefits – first… Condition Your mind/body to walk Daily – then you’ll achieve the metabolism and cardio-muscular endurance of a nomadic tribesman” [MirrorAthlete].
If not able to walk based on current physical condition, or maybe your rehabbing from an injury, etc., their are affordable stationary leg and arm cycling home equipment products for purchase that will improve cardio and muscular endurance and rehabilitative benefits you need and deserve daily. This course will ultimately condition you to walk and/or keep the body in a good state of repair.
“What can we learn from these people and how can you tweak a lifestyle change program to reap similar fitness and longevity benefits.“
“I know many of you may be unable to walk abroad for your daily exercise for various reasons. That’s why I recommend a small investment in home exercise equipment to accommodate a busy lifestyle and/or medical condition and/or protection from a Covid19 environment” [Marc Woodard]
“A Mini bike peddler can be used for leg cycling exercise at the office or home to increase circulation and relieve tension. The pedal motion is smooth and quiet, you can do exercise while you are on phone, watching tv, working ,or playing video games.” Learn more about the TODO Arm/Pedal Stationary Exerciser/Medical Peddler with Digital LCD Monitor now: https://amzn.to/33ZhlBr
“Adjustable resistance for customize exercise, easy to adjust the tension by rotating the knob, pedal is very easy, it is perfect for rehabilitation following a surgery or injury, also great for elderly to do exercise for their legs and arms.” Learn more about a variety of arm and legs cycling equipment for home and/or office use now: https://amzn.to/3nToAma
Principled Lifestyle Change Habits Require No Fads or Gimmicks
The reason so many people fail at long term weight loss within Western cultures is because of sedentary habits and unhealthy behaviors; consume too many processed foods and drinks and drugs; and/or use diet and performance enhancement fads and gimmicks throughout their lives and/or become overweight and get sick.
There are 3 fit healthy lifestyle change principles you can apply now based on demographic data of remote cultures mostly absent of illness and disease and live longer than their Western counterparts – I believe, if anyone applied these 3 core fit healthy longevity principles, they’d receive similar benefits.
Principle One – Walking is an aerobic exercise activity we’re physically designed to do well for life. Walking motivates the mind to find purpose and will power to achieve set goals – through walking the bodies natural release of feel good metabolic chemicals improves mood and state of wellbeing. The daily release of adrenalin and other healthy feel good brain-body chemicals during exercise also provides the motivation necessary to change unhealthy lifestyle habits and behavior into healthier ones. Which lead to healthy body weight, increased fitness levels and mobility; and wellness, etc.
Principle Two – Although most of us will never hunt and fish for sustenance, our marketplace does offer a variety of fresh whole foods identified as – Certified organic farmed fresh. Knowing how to identify organic vs processed foods and removal of unhealthy food chemicals is important if you want to achieve and sustain healthy body weight and good health for life.
“In the age of home food delivery… hunting for organic foods have never been more convenient. Leaving more time for daily exercise and an active lifestyle for self or with family” [MirrorAthlete].
Principle Three – When possible find a stress and pollutant free sanctuary to exercise [i.e., free of noise and air pollutants and processed foods temptations]. If possible find a healthy place indoors and/or transport oneself to a healthier place to exercise, unwind, relax and detox if only for a few hours. It does not cost anything to walk, or little cost to hop aboard public transportation to perform walking exercise in a cleaner environment. Once you begin applying “Nomadic Dual Purpose Exercise” [Defined Below], it will naturally reduce your body weight and increase state of wellbeing… and once repeated and conditioned daily – you’ll crave and have the will power to do it again every day.
“Find a quiet or remote or relaxed place free of environmental pollutants, noise and stress to exercise and achieve a feeling of wellbeing and wellness.“
Learn how to plan and exercise and achieve your fitness and wellbeing goals whenever and wherever you want now: https://amzn.to/2SPhzEG
Plan walking exercise daily to optimize the fat burning metabolism. During low stress walking activity – Carry a back pack with 2-3 liters of water. Plan to rehydrate on your walk and shop activity to your favorite whole foods store to gather healthy food products for your next meal. Shopping whole foods while walking is a lifestyle change practice you can condition yourself to do daily – similar to how a nomadic tribesman walks to fish and hunt. In doing so you receive similar fitness and healthy food nutrients at the dinner table.
“Take advantage of back pack technology. During aerobic exercise hydrate and have reliable communications should you need help on the road, or remote workout location.”
Nomadic tribes people walk miles daily to move camp, hunt and gather food – If you don’t exercise with frequency, or haven’t exercised with intensity or effort in a while, I recommend you begin a slow paced daily walking activity if there is no medical reason not to.Once you condition yourself to walk daily, work towards increased walk pace, not less than 15-30 minutes in duration. The more you walk the more calories you burn and the leaner you become and the better you’ll feel. After exercise your metabolism also stays elevated for up to two hours – burning even more calories at rest.
When you begin a walking program, it is important to purchase a proper fitted walking shoe with sufficient heal- ball-toe and arch support.
Nomadic tribes people eat very little to no processed foods – Eat less processed and convenience foods and more whole foods and drink more water.Avoid processed ready-to-eat meals and sodas and beverages.Especially those packaged within colorful and attractive packages.This is code for “contains food chemicals.” Look at the food ingredient labels. If you can’t pronounce the ingredient names – buyer beware. All baked and frozen foods ready to consume have varying degree of chemical preservatives, additives, dyes, artificial flavors, Trans Fats and other chemicals to keep them fresh looking in appearance with long storage life. These chemicals are known to cause illness and disease long term.
Nomadic tribes people live outdoors in fresh air environments – Move yourself outdoors for exercise activity as often as possible – preferably in a pollutant free environment…. and/or before/after motor vehicle traffic rush.If air quality is bad regardless, go to a healthier air environment or exercise indoors. Be sure to drink 2-3 liters of water daily to help remove toxins from the immune, circulatory and flush the bodies filtration systems and keep bones joints well lubricated. Coffee, beer and sodas and energy drinks are not healthy alternatives to water.
To achieve a fit healthy lifestyle change and benefits similar to a remote culture based on the 3 common principles… Tweak your lifestyle to live more in line with a nomadic, or remote culture absent of Western influence to achieve the longevity benefits.
Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2020 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.
Many dieters attempt to expedite weight loss results through fad diets that promise to melt off pounds in a short period of time. None of these quick weight loss gimmicks can keep the weight off long term, because of their limited and restrictive nutrient imbalances… to include imbalances in lifestyle change.
In all the years of working in the field of health and fitness, with a clear understanding of the human metabolism, I’ve never seen a manmade weight loss product or service that guaranteed quick results last long term. Instead, I’ve seen them work short term, add more body fat when consumers got off them… and cause illness and disease in the long run.
Do I believe there’s weight loss programs that work long term? Yes I do, but they’re not from products in a bottle, or pre-packed ready-to-eat meals.
The only sure fire and permanent weight loss solution involves changing bad eating, addiction and sedentary lifestyle habits. When lifestyle change habits include healthy whole foods consumption, combined with daily exercise activity… natural weight loss that leads to ideal body weight with increased fitness levels are achieved. These well-being change improvements also sustain healthy mind and body conditions that can easily be maintained for life. The only exception to this rule is genetics and disease. If body weight, or acute and chronic health conditions is causing health problems seek medical treatment immediately.
It takes time to lose body fat naturally and keep it off permanently. The metabolism does not respond well to frequent and rapid changes. As a matter of fact when rapid weight loss occurs frequently, this yo-yo effect can [and often] break the metabolic fat burning function and reset it to gain weight permanently and likely cause illness and/or disease.
Resist the “I want those results now” consumer mindset because this behavior will ultimately set you up for weight loss and healthy body weight failure and likely make you ill.
You’ve heard of patience is a virtue right? In this case, the body’s healthy metabolic function is depending on your ability to manage caloric energy exchange with some habitual discretion – as you gradually change your lifestyle activities to nourish your good body weight, health, which includes mental health.
If you eat balanced whole foods daily [3 square meals a day], cut out the processed foods, drink plenty of water, and exercise daily at least 3 x weekly for 30minutes… this is a good start to wellness and good health. Your also well on your way to sustainable weight loss, ideal body weight and without experiencing constant hunger and out of control weight gains. Not to mention, this healthy lifestyle choice is an ill-health preventative measure.
Good Health to you and your family.
Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2015 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.