What next? You have improved your sleep habits and found a motivational mantra. So, where do we go next? Will results come? What can I expect?
I can assure you, if you sleep better and eat better, results will follow. No, I don’t mean in 6 months. If you are consistent, results will be measurable in 30 days.
These are the easy steps.
Replace breakfast with coffee, tea or water.
Make your own lunch, consisting of plant or animal protein with fruit and veggies. Eat between 1100 and 1300.
Last meal of the day no later than 8 hours after the first.
Follow for 30 days and 10% weight loss is easily achievable.
What are you waiting on?
Just do it!
The encouragement to take a daily multivitamin continues to be strong. However, the accumulation of data suggests strongly that daily supplementation is not necessary. The reasons for fortification of specific foods with specific nutrients starting in the early twentieth century was deliberate and with good reason. The indications for Folic acid, VItamin D, Iron and Iodine were clear and scientifically proven interventions using prevention as treatment for neural tube defects, Ricketts, iron deficiency and goiter. For these diseases the scientific connection was clear and proven. Forward to today and vitamin and micronutrient fortification is touted as a panacea and treatment for all that ails. The evidence for the addition of most supplements is weak at best. Frankly, it is without merit and almost totally baseless.
The extrapolation that since we need small quantities larger quantities will be better is short-sighted and potentially dangerous. The evidence does not support that view. The industrial production and addition of vitamins to every conceivable food item is primarily a marketing tool. It is a waste of money for consumers. If we look at nature we can see a better paradigm to extrapolate from. The concentration of vitamins and micronutrients are small and very large quantities of whole foods would need to be consumed to approach the quantities in many of the marketed items. If there is not a proven deficiency there is no need to add to our foods. The proven need is for small quantities that is more than adequately supplied by a balanced diet. The evidence for benefit beyond that is none existent.
Although, the evidence for potential harm is small we must ask the question. Will super sizing the quantities we ingest be harmful in the long run? Like with the craze for copious quantities of bottled water we have been marketed a hook and we have bitten and are drowning in a sea of misrepresentation. Improve your diet. Make fruits and vegetables the base of all meals and stop wasting your money on bottles of urine coloring.
As a society we have and continue to be beset by many addictions. Some of these are more problematic than others. The essential question is what constitutes a tolerable addiction. I suggest that we have a highly immortal relationship with addicts and addiction in general. I further suggest that if we truly examine the definition of addiction we would quickly reconsider our methods. I hope you will at least consider a re-examination of our cultural stand.
The essential addiction of affluent societies is affluence itself and the indulgences that are attendant. The most problematic of which is our addiction to poor food choices. We all know what best food practice is but we have not organized our cultures to make those choices palatable or convenient.
The road to affluence is paved by a brisk market of buyers and sellers that provides goods and services at optimal times, place and cost. The pressure to succeed in the marketplace can led to dubious choices, both from the point of view of the producer and consumer. Market pressure has not so far encouraged the easy and convenient availability of healthy choices. The problem here is that the market is about maximum profit, not healthy choices. Furthermore, the consumer does not know how to influence the availability of better options. This juxtaposition of circumstances has led to the situation we are in today.
We are indulgent to the death of us. We eat poorly and excessively. These choices are not accidental. We continue to consume excessively in spite of the consequences of obesity and poor health. This is the definition of addiction. I suggest that out most problematic addiction is to food. Let’s start addressing this addiction by closing our mouth and using our dollars more prudently.
Humans are curious creatures. We do not seem to see the conflict in our nature. We want all the best things without putting in the required effort. We answer the hard questions with easy platitudes and self-serving mumble-jumble. The essentials are ignored for the comfortable. The danger is that those answers will and have started to create a false uncertainty. There is no uncertainty. We know what needs to be done.
Do you know what needs to be done for a healthy life? Many of us will answer no, but that is an intellectually dishonest answer. Most of us know what needs to be done but we have refused to do the heavy lifting. Furthermore we have created a society where doing the correct thing is not rewarded. Poor choices are praised and the better choices are stigmatized. The bulk of our daily routine encourages mediocrity.
A recent study has quantified the benefits of a healthy lifestyle. The behaviors that define a healthy lifestyle were defined as daily exercise, low body weight, low alcohol intake, not smoking and a healthy diet. How difficult is that? We have known the necessary ingredients for a long time. Our question is, when will we adopt and internalized what we know to be correct?
It was a beautiful summer day and the plan was to buy some new swimwear for my girls at the local giant box store. I decided to leave the girls at home and make a fast trip. The plan was, in out and back home before they even noticed. As I pulled into the parking lot I noticed it was fuller than is usual at this time of year. It was summer and the town usually is empty. Not thinking too much I drove around a little then found a spot. It was curious that I did not see anyone leaving the store. All I saw were people entering. It was a little eerie, but I needed the swimwear for our trip to the YMCA pool.
The sun was shining in all its wonderful summer glory and the heat was oppressive. I dashed into the store and was hit with an Arctic front. I felt as if my nose and fingers were about to freeze. I complained to myself as my usual. The store was unnecessarily cold. I pulled my hat down over my ears, flipped up my hood and pulled the zipper all the way up. It was not a great improvement. I continued on my way. I took the direct route to the toddler section and proceeded to seek out my target apparel. The search was frustrating. There were just too many options. I just needed a purple and a blue swimsuit in toddler sizes. Why are there twenty different colors and shapes. I finally narrowed it down to two of each, then noticed how quiet the store became. I took a sip of my Rockstar and looked around and noticed that the shoppers around me seemed to be in dazed. They seemed to be looking into empty space. I called to the lady that had suggested the swimsuits I finally settled on. She seemed not to notice me, although she was standing two feet away from me. This was frightening. I reached out and grabbed her arm but she still did not respond. I became terrified. I pinched myself, it was painful. I checked for my pistol and it was in place. All the shoppers in my area were in the same daze. I continued deeper into the store and it was the same everywhere. Suddenly, the store started to warm up. It felt as if a bonfire had been lit.
I made eye contract with an older gentleman. He did not have that same dazed look, but he was hiding under a display and beckoned me over. Reluctantly I walked over and joined him under the display. In hushed tones he started to explain to me what was happening. “Have you ever wondered why the stores in town are so cold in the summertime?” He did not give me a chance to answer. I suspected he knew more than I did. He continued, “because it is harvest time.” He noticed the puzzled look on my face. “It is a long story.” He started to moved and I just followed his lead. He was crawling on all fours and I followed. He hid under another display then started to point to the back left corner of the store. For the first time I noticed that the ceiling of the store had a tract system. In the corner a small panel opened and what looked like a four-armed claw device was suspended from the tracts. It started to moving followed by another. I lost count. In a few minutes the claws were lowered to floor level and then hoisted people to the ceiling and routed them to the right back corner of the store. The roof opened and they disappeared. I was confused since no one was struggling. “The cold is for preservation. We are dinner.” I heard but was too stunned to react. It was over before I could compose myself . The lady beside the display looked down and said, “did you lose something.”
I looked around and the man was gone. She asked again and I was still too confused to answer. She walked away and I just sat there. “What just happened.” I looked at my watch and it had only been twenty minutes since I left the house. I was in the store for twelve minutes. I saw the bruise on my arm from me pinching myself. I had swimsuits in hand. This was not a dream. I walked to the cashier and paid. He did not seem concerned or frightened. I walked out of the store. What just happened?
So you want to lose weight. It is as ease as eating cake. Now go do it.
There is no mystery, it is all hype used to encourage us to buy a program. The key to weight loss is mental conditioning. Train your mind, change your attitude and your body will follow.
Before you decide to start that expensive program dig deep and do some research. Read, read and read some more. Get a medical physiology book and read about how the body works. How does the food we eat get converted to the building blocks of our body. Then trash those other books you bought.
Next, get weighed and check your blood pressure. Don’t buy a scale it’s a waste of money. If you have heart disease let your Doctor know that you are planning on changing your life. Don’t ask for approval, he knows less than you do. Just do it.
Go cold turkey. Dump the crap from your fridge. Don’t have more than a weeks worth of food in your fridge. Your diet should consist of fruits, veggie, beans and legumes. If you want to have meat, don’t eat more than once or twice per week. Stop eating out and don’t add sugar to anything.
Next, move more and sit less. Select something you like and work hard. Workout for 35 minutes minimum 3 days a week. Workout at 80% of maximum. If you can talk comfortably you are not working hard enough.
After the first 6 weeks check your blood pressure. Remember, the mind will always quit before the body.
Now do it.