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.
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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.
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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.
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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.
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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!
Learn how to 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.
Many who want to remove excess body fat and reduce overall body weight will choose a product, service, program or process to achieve the objective.
I assure you, Its not enough to say “Body Fat Be Gone.” Hoping some magic potion or pill will be the answer to an overweight or obese condition. There are mental, physical and environmental realities that must be considered when choosing a weight loss program that will work for you.
Although I do not personally use weight loss supplements, I’ve know many who have decided to give them a try. if you are going to use a weight loss product, I believe the two I’ve posted within this article may be worth consideration. However, sustainable weight loss is highly dependent on healthy lifestyle change habits… which include balanced diet and daily exercise activities.
There are many possible reasons for an overweight condition. However, it has a lot to do with lifestyle choices and a combination of other things out of our control, i.e., genetic and environmental and ill-health factors. In this article, our focus will be on lifestyle choice.
Targeting unhealthy habits and behavior that cause one to become overweight and obese is not an easy task. And when you do target the culprit – it is a challenge to change – because change is hard. Bad habits and behaviors and mental health disorders [obsession, anxiety and depression] often lead to excess weight gain. But can be managed or reversed when you know how. First you must target the weight gain nemisis. Once you do this, it is much easier to build a lifestyle change program to help you lose the weight and keep it off.
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When I speak of weight loss program(s), I am not just talking about diet. I am also talking about daily exercise and recreational activities and interests that keep you motivated to stay the fit healthy lifestyle change course.
Exercising routinely does not mean you have to spend every day in a gym. Why not mix in walking exercise and consider other hobbies of interest that incorporate low impact aerobic activity… i.e., a recreational hobbies that motivate you to walk more often.
For example, gold metal detecting is an exercise activity that burns more fat calories/day. Any low impact aerobics activities like swimming and walking and biking will burn more body fat weight/hour. This is why recreational hobbies are excellent activities to help with overall fitness levels and keeping excess weight off. Metal detecting, like walking along a rivers bank to fish, or kayaking is motivational enough to increase the will power to repeat that aerobic activity of interest. And you just might strike it rich or hook that trophy fish in the process!
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The point is, to be successful in weight loss and sustain healthy body weight, you really need to choose daily and seasonal and annual recreational and body toning exercise activities that incorporate more whole body mobility more often… and slowly decrease an unhealthy food habit. For many, exercising in a gym or at home will not motivate them to stay an exercise routine long term. That is why I emphasis finding a recreational hobby of interest one can get passionate about. Once the mind-body is physically engaged, other exercise interests often ensue.
Too many people now depend on the marketplace for quick weight loss solutions that may/may not include healthy diet and exercise… And many of the manmade products and services also contribute greatly to our national obesity problem. You heard me right, many weight loss products make us fatter in the long run! You ask, how could this be?
Shortcuts to weight loss can make you permanently fat!
Too many overweight individuals fall prey to one of hundreds of quick weight loss gimmicks. And to become dependent on unhealthy gimmicks… in time and almost always – breaks the fat burning metabolism. This is because the bad habits and behavior did not change. And deceiving the metabolism to lose weight unnaturally also changes the way the body processes fat to remove or store it and taxes and overworks the system unnaturally. These unnatural chemicals can lead to a premature breakdown in the fat burning metabolism.
The key to keeping off unhealthy body fat weight permanently is learning “How to make healthy lifestyle change and committing to it.” For instance, try using the “How to Make Working Out a Habit” chart below to support long term exercise habits. Ultimately, it is the changing of bad habits into good ones that can be sustained long term, especially activity changes of interest that motivate and challenge the mind-body to stay the course.
How to determine if you are overweight.
If your clothing choice has become a variety of stretch type pants, shirts and/or dresses which cover body fat layers… OR you notice body weight increasing out of control… My recommendation is to purchase a digital bathroom scale that can analyze body fat % and track your weight loss progress while measuring body fat weight. And/or invest in a smart watch with apps that track, analyze and measure your fitness, sleep patterns and vitals progress and fitness level gains.
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Just because you gain weight does not necessarily mean it is unhealthy body weight. E.g., when you begin an exercise program, muscle mass will increase as body fat% decreases. The key here… pay attention to the body fat% increase/decrease. Muscle weighs more than body fat weight. You must make this part of your weight loss calculation. The benefits of increased muscle mass weight… it burns more body fat throughout the day. And as you get more toned, your clothes fit and you feel better. As this muscle to fat ratio change occurs, you may not lose weight immediately. Consider using technology to motivate your weight loss and exercise activities programs and monitor fitness results to achieve your ideal body weight.
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You Won’t Change Your Habits and Have Decided to Use a Fat Burning Product
As stated earlier, many of you will try all types of weight loss pills and potions to reduce body fat weight. You may chose this revolving path throughout your life… mostly because you do not want to make a change, or want to exercise, or increase daily activity for whatever reason.
If this is the case, you are set on using a product to cut body fat unnaturally… The Hydroxycut product appears to provide decent results with thousands of satisfied bodybuilders and fitness enthusiasts… It is a product I’ve considered trying just to see what type of results I could achieve. This is a product I believe would work well for those in good health, not adversly affected by caffiene and already engaged in daily exercise and want to remove, or reduce additional body fat weight.
Then after a 3 month period for example, I’d go off of it for the same period of time and re-evaluate the need to use it again. Why? Because I know through long term repeated use, it would likely harm my fat burning metabolism. Although I can not validate this statement about this particular product, I inherently know from all my studies on man-made products, it is not good to go an unnatural weight loss course for long periods of time. I recommend, if you want to try something, use it short term and do not become dependent on it. Instead, develop natural and sustainable healthy habits known to decrease and remove unhealthy body weight.
If I do decide to try this product, I’ll write an article on it. For now, I’m not considering the use of any weight loss supplements.
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RECALL,Almost all weight loss products mention exercise and balanced diet to optimize weight loss results.
Change Unhealthy Food Cravings to Feel Better and Lose Weight Naturally
Be mindful of food cravings that lead to supersizing food portions and ordering extra appetizers and desserts when dining out… When you do reduce food calories in general and if you do have the following symptoms after eating – may reduce or illiminate upset stomach, heartburn and possibly acid reflux. This change may also resolve a feeling of bloat and irritable bowel-like symptoms: constipation or diarrhea and the need to take medications to relieve symptoms. This in no way suggests you stop taking prescriptions prescribed by your doctor. Always consult with a physician before stopping any prescribed medication.
If you have specific types of unhealthy food cravings, try fortifying your diet with healthy food nutrients to lesson these cravings. If you do this, your total calorie intake and body fat uptake will decrease.
It is far better to be honest about your weight gain and associated health risk and do something about it before illness and disease and pain ensues as a result of an overweight condition.
The sooner you make healthy lifestyle change – the sooner you will be free of excess body fat weight and begin living the lifestyle you need, want and deserve now!
Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a Fit Healthy Lifestyle Consultant with MirrorAthlete Corp., and Former Tigard City Councilor. A strong proponent of City involvement in providing recreational opportunities for its residents. 2021 Copy right. All rights reserved, Mirror Athlete Inc., “To learn more about MirrorAthlete and free monthly newsletter, visit: www.mirrorathlete.org.
Many don’t realize some foods can interact badly with prescription drugs when consumed together. Those that fail to read the dietary warning’s listed on specific pharmaceutical labels, or disregard the prescription use instructions can cause increased health risk.
Listed below are 7 common prescription drugs and foods that when consumed together can increase health risk and/or cause severe ill-health side effects. There are many chemical reactions that occur within the body to keep the metabolism and overall physiology balanced. And when using pharmaceuticals it is important to understand, even the most benign appearing foods can cause an unhealthy chemical reaction.
What medications don’t interact well with certain foods?
Which whole foods are incompatible with what pharmaceuticals?
One only needs to understand everything we put into our bodies causes some kind of chemical reaction. Therefore it is important to realize, if you take any pharmaceutical, ask your doctor and/or pharmacist if there is any food that would cause an ill-health affect or risk to overall health when taken together.
Ageless MirrorAthlete shows you how to live the lifestyle you need, want and deserve now through hard to find fitness and health information, including consumer safety and dietary truths, etc.
Listed are commonly prescribed medications & foods that don’t interact well.
1. Anti-depressants SSRI’s (Selective Serotonin Reuptake Inhibitors) Lexapro, Prozac, Paxil, Zoloft, etc. MAOI’s (Monoamine Oxidase Inhibitors)– Isocarboxazid, Phenelzine, Selegiline, Tranylcypromine, etc. Their related generic counterparts are: Marplan, Nardil, (Emsam, Eldepryl, Zelapar) and Parnate.
Drug treatment purpose: Anti-depressants are effective in treating depression, panic and other anxiety disorders. They also require special considerations with regard to diet. MAOI’s are normally used when other anti-depressants fail. When used as prescribed they will boost mood by improving brain cell communication.
Side effects: Diarrhea, dry mouth, sleepiness, lightheadedness, dizziness, low blood pressure, nervousness, muscle aches, insomnia, weight gain, sense of taste, hampered sexual drive, erectile dysfunction, difficult urinating, tingling, or prickling sensation on skin. If removed from anti-depressants too fast the following withdrawal effects are likely: insomnia, flu-like symptoms, fatigue, irritability and anxiety may follow.
Non-compatible foods: Aged cheeses, pickled, or fermented sausages (pepperoni, salami), luncheon meats, beef liver, chicken liver, yeast-containing foods and beverages that have the compound tyramine [protein containing foods] in them. This compound has an effect on blood pressure. If the bodies MAO (Monoamine Oxidase) enzyme is inhibited by MAOI medication, it is necessary to avoid the foods that contain this compound. If this diet restriction is not followed, then blood pressure can increase towards critically unhealthy levels.
Health risk when prescription and non-compatible foods are taken together: High levels of tyramine in the body can lead to high blood pressure, heart arrhythmia and brain hemorrhage.
2. Anti-anxiety – Benzodiazepines are the most common anti-anxiety drugs, e.g., Ativan, Klonopin, Valium, Xanax, etc., and Generic: lorazepam, clonazepam, diazepam and alprazolam are all sedatives and bind with the brains natural sedatives to calm you down.
Drug treatment purpose: To help relax and reduce anxiety. Anti-anxiety drugs are also known as tranquilizers. Anti-anxiety medications work by slowing down the central nervous system [reduced brain activity] and have a relaxing effect on the mind and body. They are also prescribed for sleeping and muscle spasm disorders. Often antidepressants will be prescribed to relieve symptoms of anxiety.
Known side effects: Addiction, inability to focus-learn, uncoordinated, clumsiness, confusion, disorientation, blurred vision, upset stomach, lightheadedness, sleepy, impaired judgment, nausea, memory loss. Long term users of these medications also experience depression. High dosages and long term use will likely increase suicidal thoughts and feelings. Benzodiazepines can also cause the opposite of a calming effect like mania, aggressive behavior, or hostility, rage and even hallucinations.
Non-compatible foods: Alcohol. When these drugs are mixed with alcoholthe sedative properties on the brain and body is amplified. Not only do you feel more drunk, but more tired and forgetful. Coffee and drinks with caffeine in them affects anti-anxiety and asthma medications.
Health risk when prescription and non-compatible foods are taken together: Your breathing rate is significantly slowed down and risk of respiratory failure increases.
3. Antibiotics – Monodox, Dynacin, Sumycin, Cipro, Levaquin, etc. Generics: minocycline, tetracycline and doxycycline, etc. This listing represents a few of many antibiotics that could be prescribed.
Drug treatment purpose: Antibiotics are used to kill bacterial infections. They are not effective against fungal (ringworm or vaginal yeast infection), flu, or the common cold.
Side effects – Antibiotics are relatively safe when used appropriately. However, like any medication unwanted side effects do occur. If you experience any skin rash, hives, wheezing, anaphylaxis (shortage of breath), swelling of lips, tongue or face seek medical attention immediately.
Non-compatible foods:Dairy products have calcium in them. Calcium tends to bind with the antibiotics if a dairy product is consumed within a two hour window after taking the medication. Vitamins and Antacids can also decrease the efficiency of antibiotics. For example, ciprofloxacin an antibiotic used to treat urinary tract and abdominal infections among other things; when mixed with antacids becomes less effective when it binds to magnesium and calcium.
Health risk when prescription and non-compatible foods are taken together: This binding prevents the antibiotic from absorbing into the body to fight an infection rendering various antibiotics useless. When this happens the medication stays in the intestine and leaves the body at the next bowel movement. Yet there are other antibiotics used for strep throat and ear infections where dairy products have no impact on those medications.
4. High blood pressure, or anti-hypertension medications – Univasc, Zestril and Monopril can raise your potassium levels. Common generics: Hygroton, Lozol, Mykrox, Diuril, Lasix, Esidrix, etc. There are many specialized medications that are designed to treat both diuretic and high blood pressure cases.
Drug treatment purpose: To lower blood pressure and reduce blood clotting risk. Many classes of blood pressure medications include a diuretic treatment component. These medications help to rid the body of excess water and sodium and help to control blood pressure. Diuretics are often used in combination with other medications like anti-clotting prevention treatment that use aspirin and Plavix. When patients are at high risk of stroke or heart attack, doctors often prescribe Plavix as an anti-platelet drug for blood clotting prevention. The first line of attack is aspirin. Both anti-clotting and blood pressure medications may likely be prescribed together, but not always.
Known side effects: Gout, increased blood sugar levels, leg cramps, weakness, impotence may occur.
Non-compatible foods: Limit foods high in potassium like bananas, salt substitutes with potassium, spinach, leafy greens and sweet potatoes. Eating a banana once a day, or leafy green the next should be ok. But you’ll want to confirm diet and frequency of consumption with your prescribing physician.
Health risk when prescription and non-compatible foods are taken together: Too much potassium in the body can cause your heart to beat irregularly and in severe cases can cause cardiac arrest. Also, two foods that can keep blood clotting medications from working are garlic and ginger. They can cause excessive bleeding as they both have high doses of blood thinning agents in them.
5. High cholesterol – Statin drugs (blood cholesterol lowering medications) include: Lipex, Mevacor, Zocor, Crestor, Vytorin or Lipitor, to include generics like simvastatin, lovastatin, or atorvastatin, etc.
Drug treatment purpose: Lower High Blood Cholesterol.
Known side effects and health risk: As of recent studies, the following health risks are possible; memory loss, diabetes and muscle pain. The food and drug administration has officially linked statin drugs with forgetfulness, confusion and increased blood sugar levels that would be of concern for diabetics. Liver injury is also possible and is rare.
Non-compatible foods: Some cholesterol medications can be affected by grape fruit juice or the fruit. It is the inhibiting properties of this fruit that keeps the intestine and/or liver from breaking down the drug and increases the risk that the drug will accumulate in the body and become toxic. It is the citrus that blocks the enzyme in the intestines and prevents the metabolism of these drugs. The active component in this fruit is not yet known. Check with your prescribing doctor about grapefruit products in the diet. There are some statin medications that are not influenced by this fruit. It is also true some immune drugs and allergy drugs like Allegra are affected by grapefruit.
Health risk when prescription and non-compatible foods are taken together: Grapefruit and its juice should be avoided when using heart medicines and a number of other prescriptive drugs for cardio and immunological health related problems. Be sure to consult with the prescribing physician with foods you should consume when on these medications.
Drug treatment purpose: The job of blood thinners is to thin the blood for patients that are high risk of heart attack, or developing blood clots.
Known side effects: Each medication listed can cause a combination of the following side effects; Nausea, irritated stomach, abdominal pain, diarrhea, headache, dizziness and indigestion. Coumadin and Heparin can cause serious bleeding inside the eye and intestine, or cause bruising, blood in the urine, nose bleeds. Other problems include kidney function, difficulty breathing and muscle aches.
Non-compatible foods: Since Vitamin K (thickens blood) is found abundantly in leafy greens, they can block the effects of the blood thinners. Leafy greens that can affect of blood thinners are Brussels sprouts, collard greens, spinach, cabbage, lettuce, alfalfa sprouts, asparagus, broccoli, cauliflower, parsley, kale, Swiss chard and Green tea. Other foods that may impact blood thinner medications include: cranberries, as well as the juice, garlic and ginger. They can actually increase the blood thinning properties of the blood thinners that could amplify their effect.
Health risk when prescription and non-compatible foods are taken together: Increased risk of stroke and heart attack.
7. Thyroid – Synthroid, Armour thyroid, Levoxyl, Cytomel, etc. Generic:Levothyroxin, thyroid desiccated, levothyroxine, liothyronine, etc.
Drug treatment purpose: Used to regulate the thyroid glands to normalize hormone functions throughout the body when they fail to produce enough thyroid hormone. Effective treatment can increase energy, mood disposition and body weight regulation. To include supports male and female characteristic traits.
Known side effects: Thyroid medications do not cause side effects if taken in the correct dose.
Non-compatible foods: Tofu, soymilk (soy products) and walnuts can prevent your body from absorbing the thyroid medication. It may not be necessary to give up these foods, but let your physician know about your dietary preferences. It is very possible your soy diet preference can be resolved with a modification of dose.
Health risk when prescription and non-compatible foods are taken together: Weight gain, obesity and other ill-health and disease complications.
References,
American Heart Association. Types of Blood Pressure Medications.
Ankrom, Sheryl. Dietary Precautions While Taking MAOIs. Former About.com Guide, updated June 17, 2009.
Club Red. Some Foods and Medications Just Don’t Mix. January 2012.
Drugs.com. Common Side Effects, Allergies and Reactions to Antibiotics.
Harris, Gardiner. Safety Alerts Cite Cholesterol Drugs Side Effects. The New York Times. February 28, 2012.
Helpguide.org. Anxiety Medication.
Rodgers, Linda. Foods and Medications that Don’t Mix. Grand Parents.com
Mayo Clinic Staff. Depression (major depression). Monomine Oxidase Inhibitors (MAOIs).
NBCNews.com. Foods to Avoid When You’re Taking Meds. 26 October 2006.
Vega, Jose M.D., Ph.D. Side Effects of Coumadin, Plavix and Other Blood Thinners. About.com.
WebMD.com. Hypothryroidism.
Woodard, Marc. 41 Drugs to Die For. Mirror Athlete Fitness Secrets. 24 October 2010.
Woodard, Marc. Defeat Anxiety and Panic Attacks. Mirror Athlete Fitness Secrets. 24 November 2010.
Woodard, Marc. How to Deal with Depression. Mirror Athlete Fitness Secrets. 25 August 2008.
Woodard, Marc. The Thyroid is a Powerful Weight Regulating Gland. Mirror Athlete Fitness Secrets. 21 May 2012.
Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2013-20 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.
