Tag Archives: Diet

10 Practices That Result in Permanent Weight Loss

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If you want to lose weight permanently and sustain ideal body weight throughout your life, learn how to target healthy lifestyle habits and behavioral change now. By using the “10 Practices That Result in Permanent Weight Loss” you can live the lifestyle you need, want, and deserve now.

  • Find a daily activity that increases your metabolism 15-60 minutes a day and have fun doing it. Walking is the most natural form of aerobic activity we were born to do. Other excellent aerobic activity choices include biking, hiking, dance, yoga, exercise class, swimming, stationary home aerobic exercisers, yard work, etc. Any activity that moves the body and increases heart rate will benefit your fitness goals which include weight loss and healthy body weight.

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  • Consume 3-4 fruits and vegetable servings per day to keep the body’s fat burning furnace and immune defenses activated 24/7. If it is not possible to consume these servings daily for whatever reason, consider purchasing a high-quality C’s, B’s, D3 and Zinc and multi-antioxidant supplements to boost metabolism, immune and digestive and healthy skin, hair and nails and increased energy for an active lifestyle.

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  • Stay away from any diet plan that severely restricts macronutrients. Such as carbohydrates, proteins, or restricts 20% dietary fats. Eventually restricted diets cannot be sustained long term, add more weight throughout time, and increase health risks when any of the three macronutrients are left off the plate for extended periods of time. Instead focus on balanced macronutrient meals and total calories consumed. Make these two principles your dietary priorities. When you put this to practice daily, you optimize the total health of the mind and body while losing the weight and keeping it off for good.

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  • Breakfast, healthy snacks and daily hydration. Moderation and balanced macronutrient meal selection is important. But what you consume inbetween this time also counts. Begin the practice of healthy snacking with fiber filled macronutrient foods and drink more water to help curve appetite and feel less hungry throughout the day. Also be sure to eat breakfast daily. This is the most important meal of the day because it provides the nutrients and blood sugar needed to energize and ready the mind and body for optimum daily productivity. Your metabolisms health, energy levels and weight loss goal is dependent upon a 3-meal balanced macronutrient daily diet, healthy snacks and hydration. Remain mindful to add these calories into your total calorie count.

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  • Avoid eating after 7:30pm. The metabolism slows down with sedentary activities and especially during evening hours. If you do need to satisfy hunger after this time, build an addiction around a healthy fruit-nut, protein drink, etc., snacks. Oranges, grapes, apples, almonds, or other high fiber source are very satisfying. You will become addicted to these types of heart healthy snacks.

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Avoid alcohol when possible. Alcohol is responsible for much weight gain and weight loss failure. Too much cheer is also associated with illnesses and chronic disease conditions. If you do not want to quit drinking… consider switching over to red wine. One-to-two 8oz glasses have proven anti-cancer and healthy heart benefits based on resveratrol’s antioxidant polyphenol properties found in red wine. Do not consume more than 2 drinks on any given day. Alcohol has calories and too much of any type of alcohol is not good for you.

“Resveratrol is a powerful antioxidant with many strong health benefits. In fact, resveratrol is even found naturally in red wine and berries. Health experts have begun to recognize just how beneficial resveratrol really is. Studies show that resveratrol can help lower blood pressure and help to protect brain function” [consumer-choices 2021].

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  • Drink water throughout the day and have a full glass at the evening table, or while relaxing watching your favorite shows. Most feelings of hunger are not because the body needs more food. What the brain is really telling your stomach 9 times out of 10… drink more water. Food has water in it and the brain is often confused by what the body really needs. If you have a habit of snacking throughout the day, the body is extracting water from the foods you eat when it need to be hydrationed. When the body doesn’t get 2-3 liters of water a day, it will tell you to eat more food. Get in the habit of having a container filled with water near you throughout the day. The weight loss goal will be achieved much faster.

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  • When attending social functions where food is served, be sure to eat a small meal, or fibrous snack at least 2 hours before the event. You will not be as hungry and will consume less calories. Try drinking a glass of water before you think about consuming any calories at the event. This will make you feel less hungry and in control of drink and food servings/portions.

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  • Fast food meals should not be consumed more than once a week. There are so many hyperpalatable chemical additives and preservatives in processed foods. And they will not satisfy hunger for long and will make you want more. Many chemicals within processed fast foods are also associated with reactive illness and acute-to-chronic health problems when consumed long term… e.g., diabetes, obesity, high blood pressure and high cholesterol levels, etc. I will not tell you to give up these foods, instead, build a habit of choosing more organic alternatives for snacks, meals and when dining out and limit consumption of hyperpalatable foods.

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  • Avoid diet sodas and deserts that contain aspartame, splendid and spoonful additives, etc. Aspartame as a sweetener replacement goes by many brand names. Diet soda with these like-hyperpalatable sweetener additives. The aspartame industry has a long history where studies show a connection to obesity, diabetes and cancer, and other related disease in both adults and children at alarming rates.

“My advice is to give up stevia, aspartame, sucralose, sugar alcohols such as xylitol and maltitol, and all of the other heavily used and marketed sweeteners unless you want to slow down your metabolism, gain weight, and become an addict” [Dr. Mark Hyman, Good Reads, 2021].

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Unhealthy body weight is not an easy process to reverse for anyone who is now clinically obese. However, by targeting and changing bad habits and behaviors and applying the “10 Practices That Result in Permanent Weight Loss” it is truly possible to lose the weight once and for all and keep it off for good, and live the lifestyle you need, want and deserve now.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2008-21 Copyright, all rights reserved. Mirror Athlete Publishing @: www.mirrorathlete.org, Sign up for your free monthly eNewsletter.

Body Fat Be Gone

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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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  • alli diet pills are a weight loss supplement for overweight adults, 18 years and older, when used along with a reduced calorie and low-fat diet

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.

Cross Train and Receive Unbelievable Fitness Results

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Updated 17 June 2020 by Marc Woodard

I recall cross training during the 80’s. The training facilities didn’t have all the fancy exercise equipment and indoor obstacle and Parkour setups, but the principled fitness programming strategies were the same. Today those same cross train exercise activities are used by a new generation of athletes and fitness enthusiasts to sustain a superior fitness and competitive sport condition year round. Cross training is not a new concept…

The cross train fitness concepts were branded and made popular two decades ago by CrossFit training. CrossFit, Inc. is a fitness company founded by Greg Glassman and Lauren Jenai in 2000. Its training philosophy and programs make use of a wide variety of age old sports conditioning, physical activities and exercise to sustain high fitness and performance levels. They popularized and evolved cross training exercise and activities throughout the globe. In 2014 a mix of cross train facilities were offered in over 9,000 affiliated gyms with the CrossFit brand.

Cross fit facilities may consist of various indoor and outdoor obstacle courses, or exercise stations specifically designed to cross train and condition the body to free-run with free-form type acrobats around-over structures, climb, jump, roll, leap, as seen on a Parkour setup. The first Parkour field courses originated within the military and are still used today to condition and cross train soldiers for the rigors of war.

To better relate to cross train principles and competitive events, think of the popular game show survivor, ultimate tag and American Ninja Warrior for example… which uses a variety and variation of Parkour type obstacles that are mentally and physically challenging. To be competitive in Parkour, one should consider cross-training in multiple task specific exercise to be competitive in these types of events. To win Parkour and other obstacle events requires a customized cross train program; that includes, but not limited to: running, gymnastics, and various exercise that targets and develops muscular endurance and strength and explosive speed, with jump, leap and bound capabilities. Free running makes use of environmental structures outside of the gym.

When free running and cross train programs are combined… you have an unbeatable Parkour training and fitness conditioning program.

“Freerunning, is best described as a form of “urban acrobatics” in which participants (free runners) use the city and rural landscape to perform acrobatic movements in order to get from point A to point B” [Urban Dictionary].

Cross train training programs often incorporate a mix of other high-intensity interval training: i.e., rope/peg/ring/bar climb, girevoy sport (Russia KettleBell lifting), plyometrics (jump training), strongman tasks: powerlifting… swimming, boxing, calisthenics, gymnastics and other cross train exercise activities that include rock face climbing.

If a gym offers CrossFit programs then there will be exercise area(s) that offer more than free weights, stationary weight lifting equipment and aerobics room and equipment, swimming pool, racquet ball courts and aerobic dance floor areas, etc.

There are now numerous facilities throughout the globe offering cross-training classes with Cross Fit certification. As a matter of fact the CrossFit brand and principled ideology now falls under many cross train fitness facility brands.

In the 80’s fitness enthusiasts including myself used cross train techniques and routines to sustain superior physical conditioning. Other cross fit conditioning programs and activities I used to sustain competitive fitness levels included: martial arts, gymnastics, rope/peg climbing, field and track events, running, jumping and leaping through field obstacle courses, natural rock face climbing, free weights, power lifting, racquetball, handball, squash, kettlebells, hiking, swimming, kayaking, racquetball, hiking and cycling. My primary competitive sport of choice: football, baseball, track and field, martial arts and bodybuilding.

Nothing was off the table when developing a customized cross train program to achieve a superior fitness condition and competitive edge within any sport, or fitness challenge.

Free bar weights are often used to dead lift, including clean and jerk exercise, etc. KettleBells are another form of free weight exercise and can be performed anywhere.

Before CrossFit was a house hold word, our generation created custom built cross train facilities in our local gyms, back yards, field, or natural wooded area, or garage. We customized our cross training space based on the best fitness training information of the day.

Want a tough fitness challenge? Try toppling a 200lb tire 50-75′ or swinging a huge mallet on tire 8-10 times. Or rolling a 300lb concrete ball for the distance. Sounds like hard labor… also great for bodybuilding.
Rings develop upper body and arm and grip strength and hang time. Variations of old school gymnastics equipment in modern form can be found in Parkour facilities.

Cross fit facilities back then didn’t exist in the marketplace like they do today. For instance, you couldn’t go into any gym and find a rock climbing wall, Parkour obstacle course. The floor design and equipment layout catered to bodybuilders. This was an era of Joe Weider and other bodybuilding celebrities’ who ruled the fitness industry, which included promoting the next Olympia bodybuilding champion and anabolic supplement. “He popularized bodybuilding and spread the message of health and fitness worldwide with such publications as Muscle & Fitness, Flex, and Shape. Schwarzenegger himself is the executive editor of Muscle & Fitness and Flex” [The Guardian, 2013] .

“The 80’s was a bodybuilders era where Joe Weider ruled the fitness arena, next Olympia champions and anabolic supplement marketplace.” Men and women bodybuilding is still popular and still in high spectator demand today.

Today you can find a plethora of cross train programs, equipment and bodybuilding resources and services built into one fitness facility. If you want to take your fitness and competitive skill sets to the next level… I’m convinced a competitive athlete regardless of chosen sport must incorporate cross train programming into a customized fitness program. This is especially true if one hopes to compete against the best in any professional sport.

Take rock climbing for example… ? I’d say it qualifies as a unique and professional sport. What type(s) of cross fit or specialized fitness programing should they focus on seasonally and/or annually?

Should a rock climber climb only vertical walls to be the best at what they do? Or should they focus more on gym workouts? What I’ve learned… to be the best at something, you have to train specifically for that skill set. However, incorporating a cross train program will make a better and more competitive climber. How should he/she cross train in preparation for the real event?

Professional Rock Climbing Skills Put to the Test.
Fundamental Rock Climbing Skills and Conditioning Indoors

In consideration of selecting a gym for rock climb conditioning… I would look for an indoor and/or outdoor rock climbing facility, or rockface outcrop nearby to train daily, even during inclement weather. Other secondary fitness conditioning should include: yoga and high intensity interval dance and karate classes, with programmed resistive weight and hang time training that develops grip and lower and upper body strength and improved muscular endurance for extended periods of hang time. If you can’t hang for a minimum of 2-minutes at one-two points of contact [e.g., leg-foot], until finding a vertical rest hold position… your fall risk increases.

Cross-training “mostly” indoors is in no way a substitute for the real thing. You have to train in a similar environment if you expect to be the best at what you do. Rock climbers that don’t cross train and within natural environmental are at greater risk of injury or worse. If your chosen sport is rock climbing you must also plan a safety/survivor backup strategy in the event you become injured and/or stationary affixed in place. For example, how will you shelter, hydrate, perform first aid, consume calories, make contact with emergency task force and survive until rescued. …

If your training to become the next American Ninja Warrior then your cross train program must focus on upper body and grip strength, powerful and explosive legs for jumping, vaulting, swinging and leaping; also free-form running up, around, through obstacles… achieving the cardio and muscular endurance of a gazelle.

I’ve studied professional sport players who compete in physical challenges outside of their trained profession. Body type, passion, genetics and training techniques, medical history, fitness goals, etc., all count. And genetics is a thing. Whereas others like you and I have to work and train very hard to achieve the competitive fitness condition. Every one of us is wired to be competitive at different levels of sport play within certain exercise activities within similar environments. Understanding your competitive strengths and weaknesses must be considered when programming cross train exercise to excel in any chosen competitive arena.

Ageless MirrorAthlete also covers building a competitive fitness program to beat a competitor using cross fit concepts, ideology and principles… Ch18, page 287.

The point is, if you’re looking to be physically good or competitive at something, you’ll have to cross train similar to your competitor in a similar environment. But if you simply want to body build, stay in shape, and/or sustain superior physical fitness: strength, cardio and muscular endurance and flexibility, you don’t need to cross-train, or workout at elite levels.

Cross training, or certified CrossFit centers may not offer a training program specific to your competitive or specific fitness or sports activity needs. However, if you’re serious about taking your physical condition to the next level… you can find a skilled cross fit trainer-consultant who specializes in a customized program to help you achieve superior fitness and competitive and winning results.

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2014-20 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.