Why Don’t You Have More Energy?

Such a busy time, isn’t it busy all the time?

Work, gym, sport, kids, shopping, study, other activities  etc…

We all have too much on our plates, and we do it knowing it’s probably too much.

We want to achieve everything we want, but there is no time for exhaustion or getting sick.

Fatigue is the first warning sign

Not recovering from fatigue is a sign that you are overworking, overthinking, not resting enough and/or undereating.

If you start to become aware of continued fatigue, you will have to start to analyse your lifestyle to evaluate where you may be overstretched. Maybe in all areas, the total amount of what you’re doing, maybe the cause.

You may have to consult your general practitioner, if symptoms continue or are too extreme.

To allow recuperation to occur, you will need to evaluate your nutrition, hydration, sleep and rest or relaxation.

When fatigued, you will need to ensure that each of these areas are met not barely but increased to allow the body and mind to recover.

What is your diet like? Have you been living on fast food and cola?  Binging on alcohol to many nights of the week?

If so you will have to clean this up. You need to see your body as a high performance race machine. If you put crap into your body your high performance race machine, you will get crap results. You have to treat it like a formula 1 race car. Only put in high quality, natural food products. If you want the best results, then nothing less than a top quality diet will do.

What is your state of hydration? Are you drinking enough water? Do you start the day with drinking at least 2 glasses of water? Do you drink water during the day?

What are you drinking? Not coffee, not alcohol, not cola, or some other processed product that will poison you and dehydrate you?

You need to drink water. Our bodies contain about 60% water. If you are dehydrated, and are below this level, your body won’t work optimally. It will affect your brain and other vital organs.

Sleep. Often just rounded off to: get 8 hours. Great, I’m doing that why aren’t I feeling better? Let’s analyse this for a moment.

Are you going to sleep and waking at the same time each day?  You should be, to regulate your sleep patterns so that your body’s natural cycle is kept in sync.

Are you avoiding bright screens within 2 hours of bedtime?  Blue light emitted by phones, tablets, television or computers is disruptive to your sleep patterns and your ability to sleep.

Is your room dark? Is there light sources from outside or inside the room? Remove them. Do what you need to make your room as dark as possible. Any extra light will make harder to sleep.

What is the condition of your mattress and your pillow? Yes poor quality or compressed mattresses and pillows will affect your sleeping posture and your sleep quality. So check them both out and evaluate if they need to be replaced.

Finally for sleep. The often quoted 8 hours is a good guide, but for you it may be 7 hours, or it may be 10. If it’s 10, that’s ok. Maybe your physically active and require the extra sleep. For myself I find that 9 hours sleep is right for me, due to my physical exercise and activity throughout the day. For you it will be different. I wouldn’t recommend less than 7, but then I’m no sleep doctor either. Just ensure to get enough.

Rest or relaxation. This will be different for everyone. Some people unwind by sitting and doing nothing, others will read, others will be physically active. Find how you unwind, and commit to doing this a few times throughout the week to ensure that you unwind.

Every 4 – 8 weeks, lower your total level of activity by at least 1/3 for a week to give your body a chance to unwind and recuperate. This is much the same as in sport, to increase recovery and to increase or maintain performance overall.

Focus on these 4 areas to increase and maintain your recovery and to ensure that fatigue doesn’t continue.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here to change your life for the better.

Success Stories – Megan Rachow

Hi out there to all those who are reading, just a light one today.

A success story to motivate you and give you proof that you can do it, you can lose that dreaded weight.

Today’s success story is about a lady named, Megan Rachow, who lost 170 lbs or 77 kg for those on the metric scale.

That’s impressive amount of weight.

How did she do it?

‘First, she had reached a point, as she states: “the day the switch flipped for me”.  She had become committed to losing weight, had reached her threshold.’

‘She started small, first cutting out soda and only eating food she cooked at home.’

‘Megan says, that in the first week she lost 9 lbs or 4 kg. That’s an amazing start to a weight loss journey.’

‘After losing 100 lbs (45kg), she started doing more adventurous exercise.’

‘She became fascinated by fitness and seeing what new things she could accomplish.’

‘She ran, lifted weights, and completed triathlons.’

‘She now eats clean foods, like salad, quinoa and lots of vegies, also packing her diet with chicken and turkey.’

She ends the article by saying:  “I am now living a life that I love and feel as though I am a completely different person. The most important thing I have gained is being comfortable in my own skin.”

This is an amazing lady, to lose 170 lbs (77kg) is a truly captivating thing and it should be celebrated. Fantastic Megan, great work, and keep the hard work going. You are an inspiration to many people.

So how did she do it?

Removed the bad things from her diet and exercised. Diet and exercise. Started small and kept on improving with time and effort.

Please check out the article here.

http://people.com/bodies/half-their-size-weight-loss-story-megan-rachow/

And please check out her Instagram and Facebook accounts, where she shared her weight loss journey.

https://www.instagram.com/megankrachow/

https://www.facebook.com/MeganRachow

Thanks Megan for being such an inspiration!

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 10

Month 12:  December – Review – self assessment:

HOW CAN YOU FURTHER IMPROVE???

December. Unbelievable, if you’ve made it this far, how much has your life changed over the last year? How much different do you look and feel? What have you achieved this year? How many people have noticed a change in you?

For this month, I want you to take time to review your results.

It’s time for more photos, how do you compare to the photos from January? You’ve come a long way. How much has your diet changed? How much has your fitness and strength changed? How much has your habits and self-talk changed?

Here’s how I want you to do it, below are the questions I want you to answer. I want you to physically answer them, yes, I want you to physically write the answers out and take time to answer them. Give a descriptive answer for each stating where you were when you started, a whole year ago now, and then where you are today.

Each answer should be paragraphs and paragraphs long, not a single sentence.

Why, I hear you asking. Because I want you to put the truth on paper and get all the emotion and story out. It has a secondary benefit too. And that is to help you focus on the next upcoming year and focusing you on the task of continuing you’re now healthier way of living.

Week 1:  Diet how much has your diet changed?

Week 2:  Exercise – how much has your fitness and strength changed?

Week 3:  Mindset – how much has your self talk and your habits changed?

Week 4:  Take photos and measure your weight. Review. How much have you changed?

LAST QUESTION:  How do you further refine or improve?

Only you can answer this question. Maybe it’s your diet, or maybe it’s your cardio or your strength training. Maybe you want to change something because you want to try something new. This is great, because as it is said, ‘variety is the spice of life’. Maybe your some areas aren’t to the standard you would like, so improve those areas. Whatever the changes may be, remember, that you don’t want to revert back to what you used to do. Was it a better way of life? Really?

Hopefully you have seen all the changes that you have wanted to see. And hopefully more in most cases. To re-state what I said at the beginning, 12 months ago, people over estimate what they can achieve in a year and underestimate what they can achieve in a decade.

Realise that this is the beginning. What will another year of this lifestyle bring? What will another 10 years bring?

Change your hypnosis every 2 – 3 months. Continue to train every day for approximately an hour. Continue to refine and improve your diet. Further analyse your portion control, that is, your meal sizes. Continue to monitor and adjust your self-talk.

Thank you for following my posts for An Action Plan For Weight Loss This Year.

These posts have made me further review my healthy lifestyle and to question the things in my life, some of the comments I’ve received have been incredibly insightful and have lead to reflection on my part.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 5

Month 6:  June – Nutrition

June, we return to ‘nutrition’. Remember February? That’s right you removed 8 processed products from your dietary intake. You haven’t eaten any of those foods since February right? If you have, hopefully it was only on an occasion or two as a treat. Anyway this month, I want you to return to that same format of removing 2 new processed foods from your diet per week. Yes, another 8 unhealthy foods removed from your diet this month. Easy? Can you find any? I’m sure you can.

So just remove 2 processed foods each week for the 4 weeks of June. Your lifestyle is changing rapidly over this year. So far you’ve been doing cardio everyday, removed crap from your diet, using hypnosis, controlled your eating and improved your self talk. That’s amazing considering your only 6 months into this year.

30 Days of June:  60 minutes of cardio everyday, hypnosis session each day, control your food portions, aware and modifying your self talk and now removed 16 processed unhealthy foods from your diet.

 

Month 7:  July – Strength Training

If you’ve made it this far you should be proud, you’ve completed 6 months of life changing habitual behaviour. How are you feeling, better? Have you been taking photos of yourself each month? Please do, they aren’t for anyone else, they are for you to see how much you have improved from the outside. But the biggest changes, will be the changes from the inside. The new behaviours, the habits, the improved mindset, and these are the best improvements.

This month, I want you to start ‘strength training’. Yes, strength training. What? How? When? Who me? Yes you! Now here is the challenge. I want you to research various methods and employ just one method by end of month.

What methods are there? Well you could go to a gym and lift weights, like machine weights or dumbbells and barbells. Or follow a barbell class at the gym. Maybe you’ll do calisthenics, bodyweight exercises like push ups, sit ups and lunges. Or possibly even kettlebells. Don’t worry if you don’t know what a kettlebell is.

The point is to start to do strength work. How much? Start with 1 session per week, replacing that day’s cardio with your strength training. Progress to 2 – 3 strength training sessions per week. I would recommend at least 2 sessions per week. This may not fit your current schedule, or you may not prefer to do it. Do no less than 1 session per week though. The idea is to create a stronger you, and that takes strength training.

Your research will take time, but you have 4 weeks to start your strength training. No matter what method you follow, get medical clearance to perform strength training and get guidance to ensure you don’t injure yourself. If you have current or previous injuries that may impede your training, seek medical advice and advise anyone you’re getting guidance from so they can help you as much as possible. Be safe, and be smart about it.

The second thing I want you to do this month, is to change your hypnosis. Change it to create a stronger you. Maybe a “exercise theme” or “strength training theme”. Something to help support your move towards being a stronger you.

Click here for Steve G. Joneses Products

Click here for Rick Collingwood’s Products.

31 days of July:  60 minutes of cardio everyday except strength days,  hypnosis (new) each day, control food portions, aware and modify your self talk, don’t lapse on 16 processed foods, implement strength training when ready.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 3

Month 4:  April – Portion Control

Portion Control. This can be an ultra-complex subject, complicated by food types, a person’s relative size, activity level, gender and so on. That is to say, what one person eats will be different to the next person, because we are all different and we all have different situations. So in the interest of simplicity, the idea for portion control, will be to start to consciously examine how much food you are consuming and how often. Then you will consciously start to limit that amount or frequency of foods. Across a 4 week incremental approach you will start to cut down the amount of food you are eating.

Week 1: Write down all food and drink that you consume and what times for each day.

Does the volume of food surprise you? Is there some late morning, late afternoon, late evening snacking happening?

What about the size of each of the main meals?

Week 2:  Can you cut back the snacks? Maybe change them for vegies, or salad? How about the size of your meals, can you cut back there? Pick one thing and either remove it or cut it back.

Week 3:  Pick another area, and cut it out or cut it back?

Week 4:  Pick another area, and cut it out or cut it back?

Now the idea is not to starve yourself. So don’t cut the main meals out. So don’t skip breakfast. If you aren’t a breakfast person that is ok, just eat it later. I’m not a breakfast person, so I don’t eat until about, 10am. Maybe you’ve been snacking and can remove snacking at a certain time or times. Remember it’s not about starvation, but changing the bad habits for better habits, and creating a healthier lifestyle.

Some other things to help with portion control. Don’t eat while watching TV. When you’re distracted you’re not paying attention. Hint, hint, as in you’re not paying attention to eating. Second, don’t rush. Slow down. Yes take your time when eating. Start to experience the full feeling from the food, before finishing, rather than slam that food down and feel like you’re about to tear your stomach open, 15 minutes after you finish. Last, chew your food. Yes, chew your food more. Chew it until it’s a fine paste before swallowing.

Find places to limit or remove food consumption from your diet. Remember, don’t watch TV while eating, slow down eating, and chew your food more.

30 Days of April – Cardio 60 minutes + Don’t consume 8 products from February + Hypnosis session each day + Start analysing your food intake and start to limit food volume.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 2

Month 2:  February – Nutrition.

Now don’t start freaking out, you won’t be counting calories, across 19 meals, carefully balancing the 3 macronutrients, while perfectly combining only certain foods. No. All I want you to do this month is, remove a minimum of 8 bad things from your diet. 8, that’s only 2 per week! Yes 2 per week. Adding up to 8 by the end of month. Easy? It’s supposed to be. So what things should you remove? Anything that is processed and can’t be found in nature. Simple? Anything that you can’t find in nature, so no alcohol, no soda, no pizza, no man made products, no biscuits, no chocolate. What I’m supposed to remove all those things? No. Only 2 processed products per week adding up to 8, by the end of month.

Now the idea is to remove 8 things that you are constantly consuming, don’t remove chocolate, if you rarely eat chocolate.

Simple, just remove 8 processed products by the end of month.

*Please Note:  You are still performing Cardio for 60 minutes each day – yes try for 28 days of 60 minutes Cardio. That’s right you are to build on the good habit of exercising everyday, from January.

28 Days of February – 60 minutes Cardio + Remove 8 processed products from diet.

Month 3:  March – Hypnosis.

Hypnosis? Has he gone mad? No, I’m not sending you to the witch doctor, there is a lot of scientific and testimonial evidence to validate and support hypnosis. Just get a ‘hypnosis or hypno-therapy cd or audio download off the internet. Use a reputable Hypno-therapist, like Rick Collingwood or Steve G. Jones. They both have a full range of hypnosis products. I have used their products successfully and am still using their products to this day. Check them out and see for yourself.

Now you don’t need to purchase the most expensive products. I find that the shorter 30-45 minute hypnosis products suit me better for my own personal situation and goals.  Prices start from about $15. Just get one related to ‘weight loss’.

Just follow the directions, which will tell you to listen to the hypnosis session every day for about 4 – 6 weeks which is what I am going to direct you to do. But instead of 4 – 6 weeks, you are going to listen each day for 8 weeks. That way you will get a better effect from the hypnosis session. The more times you listen, the more powerful the effect of the session. Me personally I use a hypnosis for a minimum of 3 months, listening every day.

*Please Note:  You are still to perform Cardio for 60 minutes each day and to not lapsed on the 8 things you removed from your diet.

31 Days of March – Cardio 60 minutes + Don’t consume 8 products from February + Hypnosis session each day.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 1

An action plan for weight loss this year. Sounds great. What do you mean William?

Well I’ve written about numerous topics over the last month or so, we’ve just entered a new year, and who wouldn’t want this year to become a successful year for them, especially in the weight loss, healthy lifestyle category?

Ok, down to business, or this case weight loss. Yes this is going to take some work, but when does anything just happen?

I’m going to break the year down into 12 months, pretty simple right? 12 little periods to institute and perfect just one thing – a concept, an idea.

I’m going to give you an outline for 12 smaller goals, 12 little focus points, 12 new healthy habits, that will be added to each other so that by December 31 at the end of this year you will have created a new healthy lifestyle for yourself.

Easy, NO! But well worth it. This will take effort. Will you mess up? Yes. Will you have difficulty applying it? Yes. But after 12 months you will have changed your lifestyle completely.

Confident? I am, I have the easy part, I’m telling you. Yes, you have the hard part, implementing it and improvising it. This will be a journey if you accept it like no other, you will discover things about yourself, and you will adapt to suit your limits and situation.

Before you start take some photos of yourself, and measure your weight. Remember to take photos and measure your weight each month to keep track of your results.

Month 1: January – Cardio.

That’s right CARDIO. All you have to do this month is CARDIO EVERYDAY! Regardless of the conditions or whatever life throws at you. What I want you to do is 60 minutes every day. That’s all 60 minutes, 1 hour. But what happens if my neighbour’s dog changes it’s profile image on social media, and I can’t do my 60 minutes cardio, because of this emergency? Really? If there is an emergency, that’s ok, the idea is to get as close to 31 days for 31 days. But if you can’t, well you can’t. But where do your commitments lie? Make the commitment to change. If you can’t do the full hour just do less. 1 minute isn’t really working out. I would say nothing less than 15-20 minutes.

The rest I’ll leave up to you. That’s right, you choose what kind of cardio. Please don’t try to do something to crazy and end up hospitalising yourself. Work within your limits. Start slowly and pace yourself.

31 Days of January – 60 minutes Cardio.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

Get Through The Holiday Season

Well even though the holiday season is about half way over, I was considering how to make it through without gaining too much weight. Well, gaining no weight, preferably!

Yes, easier said than done. But realistically what would it take to get through not just a day but through a holiday season?

 

  1. Plan. Without prior consideration and planning, you will eat whatever you like, whenever you like, and however much you like. So even though this period is a time for enjoyment, to keep the scales at bay without control or the consideration for what is likely to happen, you are doomed to fail.

So plan, prepare and organise yourself, so you don’t get caught out.

 

  1. Strategies. Have strategies in place to combat the constant temptation. Remember you won’t always be at the mercy of your own decisions, you will also be at the mercy of other peoples if you go visiting. So have strategies ready for what types of food you are going to avoid, how much food you are going to consume and so forth. Don’t forget it’s the holidays, this doesn’t have to be a spartan existence! Eat, be merry, just don’t over do it.

 

  1. Relationships. Remember that this time of year is meant to be enjoyed. Yes go visit, yes enjoy yourself, live life. Focus on socialising and having fun with people, not eating and drinking.

 

  1. Control. This whole period will be a success or failure dependent on the amount of control you exert. If you eat and drink to excess, you won’t achieve your goal of: not gaining weight. But if you control yourself, stay focused and consciously choose what, when and how much, you will succeed.

 

  1. Slow Down / Chew. Slow down when eating. The reason most people overeat is because they eat too quickly. So, slow down don’t eat so quickly. Another reason why people eat so quickly is that they don’t chew their food enough. When you chew your food, chew it until it becomes a fine paste. Not 2 chews, done, swallow. Eating like that will only result in poor digestion.

 

  1. Water. Yes drink more water! Another major reason for overeating is that we eat when we are dehydrated. So when you start to feel hungry drink a glass of water. Wait 20 minutes and see how you feel. Also limit your alcohol consumption. Drink water instead. If you’re like me and don’t drink alcohol, and prefer soda, that’s ok, but limit it to 1 or 2.

 

  1. Alcohol. It’s important to drink liquids, but realise alcohol dehydrates you. It also lowers your ability to make good decisions. And finally according to research, many people have a tendency to binge when drinking. So back to point 4 “Control”, stay in control.

 

  1. Exercise. Now don’t forget to exercise. No I don’t mean hit the gym for 3 hours doing high intensity sprints with weight lifting, straight after lunch. No! What I mean is, make sure to fit in that exercise session, yes it might have to be a lighter easier session because you’re between eating, but just don’t forget to do it. Maybe you’ll need to schedule it early in the day, or maybe later on in the evening. Whatever works for your particular situation.

 

  1. Self-Talk. Remember to be conscious of your self-talk, the way you speak to yourself. Be patient and be supportive. Don’t be negative and dismissive of yourself, the situation you are in and the efforts you have done. Stick to your plan, and your strategies. Talk yourself through each day and each moment. There will be temptation, and you will be tested.

 

  1. Enjoy Yourself. This is the season of celebration. Remember that this time is to enjoy yourself, to have gratitude for all that you have. Treat yourself and others with the respect you deserve.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life.

What Is A Complete Weight Loss Plan?

If you were to put together the perfect weight loss plan, what would it involve?

What parts would make up your plan?

Hmm?  Maybe something to do with diet, exercise and mindset. Sounds like a holistic approach, diet, exercise and mindset.

Diet:

What things would go into the perfect weight loss plan diet?

How about what foods or products to avoid? Things like processed foods, pre-packaged foods, that we all know are not good for to eat. And what about the foods we should be eating, the healthy stuff, the all natural whole foods that our grand-parents knew. The foods we can find at the local supermarket, like regular, affordable groceries. Sounds like a good idea. What about the amount of food we should eat, that would be great, so we aren’t starving ourselves and not overeating. May be even when to eat, so that meals are timed correctly and not to soon or too late. Meal plan? Yes, to put the whole diet together, in a format that can be followed, without excessive planning or thinking, all done for you so that you can save time and energy on more important things.

Exercise:

What would go into the exercise portion of the plan?

We all lead busy lives, making time to go the gym or get out and do cardio takes time, sometimes a lot of time. Short, do anywhere workouts, with no or few equipment requirements would be a great solution. Somewhere in the 15 minute duration. 15 minutes isn’t long. Just quarter of an hour and done. Especially for those busy days where nothing goes to plan and you still have everything to do. But still is open to do your normal gym workouts or cardio workouts too, when you have the time and your day is going to plan. Something that trains our entire body, and gets us breathing heavy for that added cardiac effect. Maybe even some extra abdominal exercises, because who doesn’t want that flat, washboard. Who doesn’t love a tight lean midsection?

Mindset:

What do you suggest for mindset?

We know that being focused on goals, and having a positive mindset is always where we want to be, but this is not always where we are mentally. We have over or under slept, we have to put up with negative people at work or in our general lives, we’re not happy with where we are physically, we not eating healthily, we feel run down and so on.

Proven scientific focus and control techniques that keep us mentally on track and keep us focused on our goals is what we need. Some tip, tricks, tools and even secrets that will break us from the depressive state around us and bring us to our natural state of focus and positivity. Because if we’re thinking different, we’re more likely to act differently and then take the actions we know we should.

How about hypnosis? Hypnosis? Yeah a hypnosis session that can be used to help change our thinking and mindset, so that we avoid the bad food and bad habits, and opt for better more nutritious foods and better habits like exercising often. Interesting idea, to bypass our often negative state, after a day around so much negativity. Be able to sit back for approximately 20 minutes and drain away the day’s stresses and feel refreshed for what comes next.

The Plan:

This plan we’ve just created, how long would it be for? Well a habit is starting to be formed with 21 consecutive days of deliberate practice. And starts to become automatic on an average of 66 days consecutive deliberate practice. What does this mean? Well, that a new habit, a new behaviour is going to take about a month to form. And then another month to start to become automatic. Realistically about 3 – 4 months to become the norm, with life’s distractions and interruptions.

4 months of plan? Sounds like a lot. Yes. What about a month long plan that can be repeated over and over again? Sounds a lot easier. Especially if the plan is formatted in an easy step by step, follow along system, that even a child could follow. Am I calling you a child? No, definitely not, but if it’s easy enough for a child to understand, then implementation will be easy and effortless. And we all have a million other things to worry about. So easy is great!

If you would like to know more about a foolproof, science based system that’s guaranteed to burn away all your unwanted stubborn body fat in just 4 weeks, no matter how hard you’ve tried before, please click here.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

 

 

Obesity A Growing Trend

Obesity is a growing trend among people worldwide since the 1960’s. Affecting approximately 600 million adults worldwide and approximately 100 million children worldwide.

What is obesity?

Generally obestity could be defined as having a body fat percentage of between 25-30% and higher, dependant on the gender. It is usually measured by the BMI, the ‘Body Mass Index’ (a guide for body height to weight ratio) and a ‘Skin Fold Test’, which involves measuring the skin folds on the body in designated areas.

How does one become obese?

With the increase in consumption of processed / prepackaged foods and only sedentary levels of activity performed, it’s not hard to see that people are eating too much and too much of the wrong foods. There are a small percentage of cases that are caused by genetics, medications, endocrine disorders and mental disorders.

What are the risks?

The increased risk of high blood pressure, cardiovascular diseases, diabetes (type 2), heart disease, breast; colon and prostate cancer, osteoarthritis and depression.

Can obesity be reversed?

Yes, in most cases. By changing the quality and quantity of the food being consumed, and by changing the amount of physical activity performed. Check this out if you want to reverse obesity.

OK, what does that mean?

There are 4 main areas to focus on:  natural foods, portion control, cardiovascular exercise and strength training. Statistically these are the 4 commonalities of people who lose weight and maintain a healthy weight over the long term.

  1. Natural Foods:

Ask this question:  Can you find this food in nature as it is or very close?

Oranges?          Yes

Sugar?              No

Meat?               Yes

Bread?              No

Broccoli?         Yes

Chocolate?       No

Water?             Yes

Soda?               No

That’s as easy as it is. Don’t eat it or drink it if you can’t find it in nature. Are there things that you could find in nature as is that still aren’t healthy? Yes. Orange juice, for instance, yes can be found in nature, but really should be eaten as a fruit not squeezed and consumed as a juice. But with anything, you could probably find some logical to argue any point.

My point is, simply start removing unhealthy processed food products from your diet.

  1. Portion Control:

Excessive overconsumption or overeating is a major addiction many people are battling with. With many people, being brought up to finish what’s on their plate, to not waste food, it’s really hard for people to stop eating when full. In combination with eating too fast, not chewing the food enough and eating in front of TV. Realistically analyse the amount of food you are eating. Do you feel bloated after a meal? Do you need to eat that 2 pound / 1 kilogram steak?

A guideline for eating would include:

Don’t eat while eating TV        (limit distraction)

Slow down when eating, taste the food.

Chew your food more, until it’s a paste, before swallowing.

Start to cut down the portions of food you serve.

Feel the “FULL” feeling.  (this is not the stomach tearing feeling, of ‘I can’t fit another bite in’)

  1. Cardiovascular Exercise:

Perform a medium pace of cardiovascular exercise, ‘cardio’, 3 – 7 times per week for a duration of 30 – 90 minutes.

The average is 5 – 7 times per week, with approximately 45 – 60 minutes per session. Cardio is things like, walking, swimming, rowing, cycling etc…

  1. Strength Training:

Finally, strength training should be performed 1 – 3 times per week. Even though strength training is not usually associated with weight loss, it is 1 of the 4 commonalities of successful weight loss cases. It provides you with a different form of exercise, while strengthening the body to perform more efficiently overall.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

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