Change Your Life, Change Your Shape A Total Lifestyle Approach to a Slim Body By: Valerie Clarke Change Your Life, Change Your Shape A Total Lifestyle Approach to a Slim Body What is it that we really desire? Is it truly just a thinner body? Or is it more energy? More confidence? Less stress? All of the above? Personally, I think that we all just want a sense of well-being, a higher quality of life, and more pleasant experiences with our friends and family. The obvious question here begs to be asked, “How do we obtain that higher quality of life? By refocusing our efforts from the external to the internal; by redirecting our efforts from earning more money and buying more things, to revering our bodies and taking care of ourselves; by creating a happy, healthy lifestyle for ourselves and for our families. Experiences become more enjoyable when we are comfortable in our clothes, when we are more confident, when we are well rested, and when our stress level is low or at least manageable. Too often we are obsessed with insignificant details like numbers on a scale and sizes on clothing tags.
Instead of focusing on obtaining a fantasy body style and setting an unattainable goal, we need to concentrate on creating a lifestyle of health and a sense of well-being from within. By concentrating on making healthy lifestyle choices and carefully manipulating our metabolism, we can spark great change in our lives. The success of this refocusing process hinges upon our ability to view our bodies and our lifestyles through an entirely new set of eyes. We must take a hard look at how we abuse, poison, and neglect our bodies.
Too many of us have ignored our bodies for too long, we do not even understand how what we consume directly affects us. Of course, we notice when our “fat jeans” become our “tight jeans,” but often we are clueless as to where those extra inches came from even though we single-handedly did it to ourselves. Here’s the truth that no one wants to say and no one wants to hear: Becoming healthier, fitter and more toned requires dedication, patience, and a commitment to total lifestyle transformation.
Even with all of the overwhelming aspects of committing to a lifestyle change, the process is actually quite simple – become self aware, eat properly, and be physically active. Take things one step at a time. Become educated and seek professional advisement. Take the commitment seriously, but do not take setbacks too seriously, no one is perfect and all will falter at some point. Making lifestyle choices that positively affect our metabolism will ultimately lead to a higher quality of life.
Basal metabolism is dictated by seven significant factors: (1) Body composition; (2) stress; (3) weight; (4) height; (5) gender; (6) environmental temperature; and (7) daily caloric intake. Of these seven factors, we have the ability to influence or control everything except height and gender – this means that we have five different opportunities to make healthy lifestyle choices. There is no universal diet or weight loss solution, physically and metabolically, every body is different. Everyone has different lifestyles.
There are three key elements in every healthy lifestyle: (1) Body awareness; (2) conscious consumption; and (3) regular physical activity. Body Awareness Transforming one’s lifestyle is an intensely personalized endeavor, one requiring a much higher level of body awareness than the average person currently possesses. The essential first step in a healthy lifestyle makeover is becoming acutely aware of our bodies. Without an intimate understanding of how our actions affect our bodies, how can we correct those actions and avoid slowly growing softer and larger, thus lowering our quality of life?
Newton’s third law of motion: For every action there is an equal and opposite reaction. • One meal full of saturated fat and simple carbohydrates, 30 minutes later I feel bloated, sluggish, and cranky. • Today I consumed six small meals full of vegetables, protein and complex carbohydrates, now I have more energy and am in a better mood than I was when I ate that one meal of saturated fat and simple carbohydrates. • I only got six hours of sleep last night and today I just can’t concentrate and it is really frustrating. Last night I got eight hours of restful sleep, and today my productivity levels are noticeably higher and my mind is clear. • Yesterday I ate this or that and today my joint pain and muscle fatigue is overwhelming. • I refrained from eating this or that yesterday and today I do not have joint pain or muscle fatigue and I feel great. It is our responsibility to become educated, to become the world’s leading expert on our own bodies. We need to do more than listen to our bodies, we need to analyze our bodies, we need to use enhanced interrogation techniques on our bodies.
Keeping a journal indicating activities completed, food consumed and the body’s reactions is one good way to create a visual record which can later be used to create a healthy lifestyle plan. In order to fully understand our bodies’ numerous complex functions, it is essential to meet with a physician and/or naturopathic physician to determine and become educated about the existence of any medical conditions, significant toxicity levels, hormonal imbalances, glandular problems, sleep deprivation issues, or allergies.
Fatigue, headaches, depression, loss of sleep, joint pain, and chronic digestion problems are all key indicators of an imbalance within the human body. Any imbalance in the body’s physical processes can disproportionately affect metabolism. Metabolism is the body’s process of burning energy, and burning energy leads to burning fat. The importance of understanding this simple truth is obvious, but there is so much more to take into consideration. Medications Many common prescription medications list weight gain as a possible side effect.
It is important to evaluate any prescriptions that one may be taking and look for alternatives that have a lower chance of causing weight gain. According to experts, some of the most common medications that could cause weight gain include the medications for: birth control, depression, diabetes, heartburn, high blood pressure, psychosis, and seizures. Toxins Because of the current state of the environment and a modern emphasis on convenient and economical food sources, many of the foods that the average person consumes are low in nutrients and high in toxins.
This combination of low nutritional value and toxicity causes deficiencies in essential nutrients, such as essential fatty acids (EFAs,) one of the consequences being a state of perpetual hunger. Another consequence of a diet that lacks certain nutrients is a dysfunctional natural detoxification system, thus leading to the accumulation of chemicals. Difficulty concentrating, lethargy, tendency toward illness, bad breath, congestion, excessive body odor, digestive problems, allergies, and skin conditions are some indicators that a detoxification diet may be a helpful weight loss tool.
A detoxification diet is a diet that emphasizes foods that facilitate detoxification through mobilizing and eliminating toxins. Good food choices for detoxification include: • Fresh fruits and vegetables (preferably organic), including artichokes, beets, broccoli, broccoli sprouts, cauliflower, garlic and onions. • Whole grains including amaranth, buckwheat, brown rice, millet, and quinoa. • Legumes including adzuki beans, garbanzo beans, green peas, lentils, kidney beans and pinto beans. Unsalted nuts and seeds including almonds, cashews, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds and walnuts. • Extra virgin olive oil, herbs, spices, sea salt, soy sauce, vegetable salt and vinegar. • Beverages including green tea, herbal tea, lemon water, pure unsweetened vegetable and fruit juice, rice milk and water. Anyone considering a detoxification diet should consult a medical physician and/or a qualified health professional prior to commencing. Children and pregnant or nursing women should not go on a detoxification diet.
Additionally, individuals with health problems such as anemia, autoimmune disease, cancer, diabetes, an eating disorder, kidney disease, thyroid disease, terminal illness, some genetic diseases, and other chronic conditions should not go on a detoxification. Hormones There are a host of various hormones that may become imbalanced, causing weight gain. Thyroid, cortisol, estrogen, leptin, and insulin are just a few of the hormones that can drastically affect metabolism. • Thyroid hormone regulates metabolism. A deficiency of thyroid hormone –hypothyroidism – can decrease metabolism, which causes loss appetite and weight gain. Cortisol hormone mediates various metabolic processes. Excessive amounts of cortisol hormone within the body causes fat to accumulate in the face, abdomen and upper back. • Estrogen is a group of steroid compounds that function as the primary female sex hormone. Because the hormone estrogen causes the deposition of fat in the lower portion of the body, estrogen deficiency causes excess fat to be retained in the midsection. • Leptin is an appetite suppressing hormone, and a fickle one at that. Over time, the body may build up a resistance to leptin, thus decreasing leptin’s appetite suppressing capability. The hormone insulin causes blood sugar levels to decrease and sugar to be stored away. The consumption of refined carbohydrates may cause blood sugar levels to fluctuate rapidly. In order to stabilize the blood sugar imbalance the body craves more sugar creating a grueling cycle. Once again, it is imperative that we work with our primary health care providers to fully analyze the current state of our bodies. Sleep Deprivation As one defense mechanism to stress, the body begins to horde and store fat. Sleep deprivation causes physiological stress, which causes weight gain.
Many people have poor sleeping habits; sleeping fitfully or for inadequate amounts of time. Healthy sleeping habits, soothing bedtime rituals, and a solid eight hours of sleep per night are essential to having a healthy lifestyle. Tips for restful sleep include: • Removing all electronic devices and light sources from the sleeping area. If this is not possible, utilize a sleeping mask and even earplugs to drowned out light and sound. • Decluttering and simplifying the sleeping area, the room should include only the essential sleeping necessities. • Decorating the sleeping area in soothing colors such as blue and green. Incorporating a relaxation ritual, devoid of electronic interruption, at least 30 minutes prior to bedtime. Allergies Either a recent onslaught of food sensitivities has besieged our planet, or we are just becoming more aware. Food allergies, reactions, or sensitivities can also cause imbalances in the body’s digestive process, causing chronic bowel problems, discomfort, and weight gain. No matter the current health status or habits, there is good news – the human body is constantly rebuilding itself on the following schedule: • Red Blood Cell Replacement – Daily • Stomach Lining Replacement – Weekly Small Intestine Lining Replacement – Weekly • Colon Lining Replacement – Weekly • Skin Replacement – Monthly • Liver Replacement – Every Six Weeks • Skeleton Replacement – Every Seven Years • Proper nutrition, including vitamins and minerals, give the body the building blocks and fuel to begin a new, healthier lifestyle and body. Conscious Eating Going on a diet is a temporary fix, changing one’s diet is a lifelong commitment – it is not a quick fix, it is a lifestyle. Modifying one’s eating habits is extremely difficult, eating habits are deeply ingrained, almost primal urges.
Both nutritionists and psychologists are essential tools when determining the best dietary lifestyle. It is vitally important to be educated and informed about the origin and content of the food consumed in a healthy dietary lifestyle. One should know where his or her food was grown and what chemical processes it underwent – these factors can greatly effect the nutritional value of the food consumed. As I previously mentioned, many of the foods that the average person consumes are high in toxins and low in nutritional value, causing a state of perpetual hunger.
On the road to a healthy lifestyle, dining out and unhealthy friends or family are two major road hazards. Anyone looking to make a significant change in his or her dietary lifestyle should educate themselves, turn off the television, avoid unhealthy friends, and limit the dining out. It is much easier to absorb and understand what is consumed when in a controlled environment. Slim, healthy, toned – everyone craves a healthy body, but too many individuals crave convenience and instant gratification more.
Living in this Tweeting, Facebooking, instant messaging, cell phone addicted era of constant contact and instantaneous feedback, we expect immediate results. There are a multitude of “get thin quick” remedies out there, and consumers spend millions of dollars on those remedies, often with unsatisfactory or temporary results. Just like “get rich quick” schemes, “get thin quick” remedies are fool’s gold. If it sounds too good to be true, you can almost always bet that it is. What to Eat After completely evaluating our current body status and becoming acutely aware of our bodies, the next step is developing a healthy dietary lifestyle.
Using the data gathered through our body awareness evaluation, we will confer with a primary health care provider and nutritionist. Obtaining assistance from these professionals will eliminate any question one may have about appropriate foods for one’s unique body status. In addition to a healthy diet plan, depending on one’s specific body circumstances, supplements may be necessary. Some common elements that many individuals lack include: • Fiber, which slows digestion and absorption. This process allows glucose (sugar) to enter the bloodstream at a slower rate, which stabilizes blood sugar levels. Whole Grains, such as brown rice and unrefined flour, which promote satiation. • Whole grains also slow starch digestion and absorption, leading to lower insulin and glucose responses. • Essential fatty acids (EFAs), which play an extremely import role in fat burning. • While optimizing insulin sensitivity, EFAs facilitate the release and mobilization of fat (lipids), transport oxygen from red blood cells to tissue, and keep saturated fat mobile in the bloodstream. These characteristics of EFAs increase the body’s ability to burn fat rather than store it. Flaxseed oil contains both Omega 3’s and • Omega 6’s.
These are the two different structures of fatty acid chains which are essential to a lean, tone, healthy lifestyle. • Antioxidants , found in different forms such as acai berry capsules and pomegranate juice, which counteract the negative effects of toxins and radicals within the body. • Fat burning supplements, which when combined with proper diet and physical activity, fat burning offers one more element to improve fat loss. L-Carnitine, RAlpha Lipoic Acid, Calcium, Caffeine, Choline, Guarana, and Green Tea are just a few examples of workout supplements that help break down and metabolize fat in the body.
How And When to Eat Equally as important as what a body consumes is how and when that food is consumed. Like you’ve always heard, breakfast is the most important meal of the day. Here’s the reason why a healthy breakfast is essential: a person who generally consumes 2,500 calories per day, whether that individual starts eating at 5 a. m. or 10 a. m. , will usually consume the entire 2,500 calories throughout that day. Skipping breakfast will put a person behind the curve in terms of caloric consumption. In order to catch up on those remaining calories, one will either eat unhealthy food or eat in an unhealthy manner, i. . , binging. While working with a nutritionist or health care provider, it is important to determine caloric intake as well as specific food consumption. In order to get a general idea of an appropriate caloric intake, there are many caloric calculators available on the internet. According to exercise physiologists William McArdle and Frank Katch, the average caloric maintenance level for women in the United States is 2,000-2,100 calories per day and the average caloric maintenance level for men is 2,700-2,900 per day.
These numbers are averages and it is important to note that caloric expenditure can vary widely depending on activity levels. There are many different formulas available to determine appropriate caloric intake, these formulas take into account the factors: (1) Activity level; (2) age; (3) gender; (4) height; (5) lean body mass (LBM); and (6) weight. The most accurate formulas will include all of the preceding variables, including lean body mass (LBM), and will accurately determine energy expenditure or necessary caloric intake.
Eating a balanced breakfast of carbohydrates, protein, and healthy fat will get that metabolism kick started, which will help the body to maximize the fat burning process throughout the day. In addition to eating a healthy breakfast, the most effective way to burn fat is to consume several small meals throughout the day. That metabolism that was jump started by breakfast will be maintained by these small meals, once again maximizing muscle performance and burning fat. Small healthy meals will keep the body working at maximum capacity and keep appetite suppressed, hile three large meals will slow down metabolism causing sluggishness. Physical Activity The third element in the happy, healthy lifestyle is regular physical activity. In addition to the fat burning effectiveness of physical activity, exercise also causes the body to release endorphins. Endorphins are substances that are similar to hormone which are produced in the brain and function as natural painkillers within the body. When released, endorphins cause a state of euphoria, an extreme sense of well-being.
Someone that is new to physical activity or to a dedicated fitness regimen should consult with their primary health care provider prior to any amount of exertion. Depending upon one’s lifestyle and emotional needs, a regimented fitness routine may not be necessary, but one must have an accurate understanding of the amount of physical activity one completes throughout the week. Whichever type of physical activity or exercise one favors, it is always a good idea to add as much variation as possible to the fitness routine – do not let the routine become too routine.
Variation will keep the monotony from setting in and increase the physical benefits of exercise. Classic Fitness Routine An individual who needs or desires a structured fitness routine should start off slowly with a 30 minute walk daily, then gradually work into a routine that contains: resistance exercises, bodyweight movements, high repetition training, and cardiovascular training. The implementation of these four elements will positively affect cardiovascular health as well as body composition. If a person is looking to burn fat and already has a proven system of body building exercises, one will benefit from varying those exercises.
This variation will cement the muscular gain and amplify the fat burning impact of a carefully constructed fitness routine. Alternation between resistance exercises and bodyweight movements will increase both endurance and the fat burning experience through increased cardiovascular involvement. Resistance training, including lifting free weights, using resistance bands, or using weight machines, will build muscle. Bodyweight movements, such as abdominal crunches, push ups, pull-ups, and lunges, challenge the heart and increase metabolism.
High repetition training, focused on targeted areas, can drastically impact problem areas. Focusing on these areas alone is not enough and should be followed by thirty minute bursts of cardiovascular training. These cardiovascular bursts will prevent fat from redepositing in those problem areas. Yoga Yoga is an ancient practice that focuses on connecting the mind, body, and spirit through a series of body poses, controlled breathing, and meditation. The benefits of yoga are great and varied ranging from increased flexibility to enhanced spiritual well-being. There are different styles of yoga and many different poses.
One great aspect of yoga is the fact that the poses are easily made simpler for beginners. Within the body, yoga can decrease blood pressure, increase circulation, increase body oxygenation, decrease respiratory rate, increase cardiovascular endurance, improve gastrointestinal functions, increase immune system strength, increase pain tolerance, decrease toxicity, and balance metabolism. Externally, yoga improves posture, strength, energy levels, balance, body weight, sleep inducement, body awareness, and sexual enjoyment. Emotionally, the strong connection of body and mind is stimulated by yoga.
Practicing yoga improves mood, reduces stress, decreases anxiety, reduces depression, increases self acceptance, increases self control, reduces hostility, improves concentration, and induces calmness. Practicing yoga also effects body chemistry. Yoga practice can lower cholesterol, boost immune system functionality, lower blood glucose levels, lower triglyceride levels, increase red blood cell levels, increase Vitamin C, reduce sodium levels, and help to regulate and control hormone secretion. The exercise benefits of yoga are somewhat differing from other types of exercise.
When practicing yoga the parasympathetic nervous system is stimulated, the risk of injury is relatively low, muscle tone is improved, the subcortex region of the brain is stimulated, opposing muscle groups are worked in a balanced manner, joint range of motion is improved, hand-eye coordination and depth perception are improved, reaction time is improved, endurance is improved, and breathing is natural, controlled and efficient. Studies also show that consistent yoga practice can help prevent heart disease, osteoporosis, Alzheimer’s disease, and type II diabetes.
Practicing yoga can also alleviate symptoms associated with carpal tunnel syndrome, asthma, arthritis, multiple sclerosis, cancer, muscular dystrophy, migraines, scoliosis, chronic bronchitis, epilepsy, sciatica, fibromyalgia, obsessive compulsive disorder, constipation, allergies, menopause, and back pain. In short, yoga is an overall excellent way to nurturer a healthier mind, spirit, and body. Team Sports & Outdoor Activities Sometimes we dread going to the gym and working out. For times like these, one good alternative is joining a city league or starting a friendly game.
Involvement in team sports such as volleyball, basketball, baseball, softball and hockey are fun and beneficial ways to get physical activity without the structured fitness routine mentality. Individual and team sports both offer advantages to increased personal health and wellbeing. Those of us who have chosen primarily a personal path to fitness may want to reconsider the enriching impact that involvement in team sports can have on our lives. The competitive nature of team sports can increase the level at which we are involved in physical activities.
Competition can drive us to levels we are incapable of reaching alone. Team sports are also beneficial because they can also improve socialization and team work skills. Other appropriate alternatives to structured workouts are outdoor activities such as rollerblading, hiking, biking, swimming, horseback riding, mowing the lawn, snow skiing, snowboarding, cross country skiing, snowshoeing, telemark skiing, geocaching, water skiing, rafting, snowmobiling, riding all terrain vehicles, hunting, and fishing. Getting outside and getting involved in outdoor physical activities has many benefits.
Outdoor recreation can reduce stress levels, increase self esteem, improve spirituality, increase social skills, and improve mood. Outdoor recreation can provide improved cardiovascular, aerobic, and muscular health, as well as increased immune system function. In conclusion, a lifestyle revolving around healthy choices can exponentially improve one’s quality of life. Immersing oneself in a total lifestyle transformation of this magnitude is intimidating and foreign, one must learn an entirely new language and embrace a alien culture.
Although it maybe frightening, taking control of one’s dietary lifestyle can be extremely fulfilling and liberating. There are many opportunities for self improvement and this sort of lifestyle change can open doors to a whole new world and whole new circle of friends. As mentioned before, becoming a happier, healthier, more fit individual is highly customized to each person’s unique body and lifestyle. There are many variables and there are many opportunities to make healthy choices. One size does not fit all and something that makes work wonders for one person quite possibly will not benefit another.
It is unequivocally important to invest time, and potentially, money into improving one’s quality of life. As time passes, the sacrifices will diminish and the benefits will be staggering. Along with the three key elements of body awareness, appropriate healthy diet, and physical activity, there are three keys choices which are essential to making happy, healthy lifestyle transformation viable: (1) Choose to be open-minded and embrace new activities, practices and food choices; (2) choose to be surrounded by supportive friends, family and health care professionals; and (3) choose to be forgiving of transgressions, ut resolve to be committed to this new and exciting lifestyle. With this new information, genuine determination, and desire anyone can effectively make an extreme improvement in his or her lifestyle. By gradually or drastically implementing a total lifestyle transformation, an individual can immediately begin living a higher quality of life with a greater overall sense of well-being and happiness.
