- Exercise & Fitness
Fat Shame No More
Intermediate Yoga for Fitness and Weight Loss - 30 minute practice
I grew up thin, but curvy. I had a lot of confidence, because I felt pretty. I never made fun of anyone who wasn’t thin or had a fit build, but I remember wondering how anyone could let themselves go? After a bad marriage, and raising four kids by myself I understand how taking care of one’s self can come after everyone else. Before you know it, you are looking in the mirror, trying to find the Fit chick within.
The Recipe for Being Fit
It is no secret that proper nutrition, aerobic exercise, and weight training are the keys to the fit kingdom, but where does the initial energy and motivation come from? How do you start, where do you begin? A healthy lifestyle begins with healthy habits. When an individual desires to change one’s life and initiate a standard of living that includes physical activity a realistic exercise regiment should be researched and maintained. “It takes effort, willpower and determination to be fit and healthy” (Joy-of-Fitness, 2012). Three new physical activity habits that can incorporate fitness into one’s daily routine and change an individual’s life are, taking a walk after the evening meal with the family each night, turn the music on full blast and dance for an hour assisting in one’s cardio or aerobic need. Experts say that you need to move at least an hour a day every day. Buy a pedometer, and set a goal for 11000 steps a day.“With cardio exercise, it's easy to increase your calorie burn with small changes: going faster, jumping higher, climbing hills or trying new activities that your body isn't used to” (Waehner 2011), and the use of weight lifting on a small-scale that consists of lower weight dumbbells while watching TV or making dinner. Strength training is important to weight loss. “Sure, you need a calorie deficit to lose weight, but how does your body actually use calories; it's your lean body mass, that muscle mass underneath your body fat, that burns calories 24/7, allowing you to actually eat more calories without gaining weight” (Adams, 2005). Weight lift your entire circuit three times a week. Muscle eats’ calories, the fit chick within needs muscle.
Health Risks Associated with Obesity
Coming from a super-sized family of grandparents, aunts, uncles, and cousins obesity was a constant concern throughout the adolescent period of life through adulthood. “Thirty years ago obesity was rarely seen in children but is now described as a worldwide pandemic” (Water, 2011). The risks associated with obesity makeup a long list of health concerns. Obesity may affect a person differently dependent upon many factors, age, sex, race, activity level, and where the body fat gathers within an individual’s body. “Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as a BMI of 30 or higher” (CDC, 2011). Common risks associated with obesity are, heart disease, various cancers, diabetes, elevated LDL, stroke, high blood pressure, gallbladder disease, liver, sleep apnea, problems breathing, osteoarthritis, and infertility.
Healthy Nutritional Choices Lead to Healthy Habits
You are what you eat, there are a minimum of three dietary changes that can be made to improve a person’s nutrition level that will serve dually for weight-management. Using low fat, zero calorie cooking sprays instead of high fat/calorie oils can reduce daily caloric in-take, and assist in reducing one’s LDL (bad cholesterol) level’s. Potato chips, and microwave popcorn contain the high calorie/fat combination found in many snack food options, as a healthy alternative vegetables and fruit like carrots, cucumbers, celery, apples, grapes, and banana’s can be easily prepared and used to replace fattening snack preferences. Some food choices can boost one’s metabolism, increase nutrition, and support in weight loss. “Increasing your metabolism means your body burns calories at a higher rate. So if your metabolism is high, it’s burning calories even when you aren’t working hard at the gym” (Fit Watch, 2012). An example of foods that can help increase one’s metabolism are, oatmeal, grapefruit, hot peppers, green tea, broccoli, almonds, and water. Water is the essential component in stabilizing a healthy lifestyle. A dehydrated body will not be properly balanced and will not operate optimally.
The concept of yo-yo dieting and exercise can be synonymous with negative results, frustration, and starvation. Learning how to eat the right foods will increase one’s over-all health, reduce unhealthy risk factors, and increase energy levels that contribute one’s body to naturally stimulate the metabolism. “In less than 40 years, the prevalence of obesity in the U.S. has increased by over 50%, so that two of every three American adults are now overweight or obese; even worse, the obesity epidemic is rapidly spreading to our children” (Harvard Men’s Health Watch, 2012).
- Metabolism Calculator
Trying to lose weight or maintain your current weight? This calculator estimates calories burned based on your sex, age, height, weight, and activity level.
Metabolic Stimulating Menu
You need to eat small meals every three hours: one protein, carbohydrate and bottomless vegetables. Digestion triggers your metabolism.
- Breakfast: Papaya and hardboiled egg. Papaya improves digestion and in turn burns fat and speeds up your metabolism. Eggs contain a healthy amount of protein which helps our energy level and increases our metabolism.
Turkey and fish increase muscle tissue and creates a great calorie burn that increases your metabolism.
- Lunch: Fish ( Salmon, Mackerel or Rainbow Trout)- high in omega-3 fatty acids, with edamame which is full of protein. Protein helps you feel fuller longer and it regulates your cholesterol levels. One half of a grapefruit. Grapefruit’s unique chemical properties reduce fat and help to boost the metabolism.
- Dinner: 1.6- 2 oz turkey breast and barley, which is full of fiber. Eating fiber helps you eat less, because you will feel fuller. Half of a cantaloupe. Cantaloupes are full of fiber, folic acid, vitamin C, B6, and A. They also contain potassium, thiamine, pantothenate, and niacin.
Snack between meals: any vegetable that sounds good, almonds, chestnuts, or dried tart cherries.
Green leafy vegetables (kale, collards, turnip greens, spinach, mustard greens, broccoli, red and green leaf Romaine lettuce, and cabbage) cause body to work harder to digest, boosts our metabolism and gives our bodies the great nutrition it needs.
Vitamin D: assists in fat cells becoming metabolically active.
Raspberry Ketones: regulates adiponectin, which boosts your metabolism.
GTF Chromium: enables your cells to receive sugar from the blood at a steady pace so energy level stays even.
Your fit chick is trying to get out, decide today to change your life.
Adams, M.(2005). Why weight loss requires strength training, even in women and seniors.
CDC(2011). Healthy Weight-it's not a diet, it's a lifestyle!
Fit Watch(2012). 7 Ways to Boost Your Metabolism — And Burn Fat Fast.
Harvard Men’s Health Watch(2002). Obesity in America:What's driving the epidemic?
Joy-of-Fitness(2012). Breaking old fitness habits, Learning new fitness tricks.
Water, T.(2011). Critical moments in preschool obesity: The call for nurses and communities to assess and intervene.