New Years Resolution to Decrease Body Fat?
It should come as no surprise that one of the most common, if not the very most common, New Years resolution is to "lose weight", but it is important before we jump in to this goal that we note the major difference between losing weight and losing body fat. Many people measure their health, their success, and even their worth by the number on the scale, but the number on the scale is -in truth- a very unreliable measurement of any of these.First of all, all scales are different. So if you weigh yourself on one scale and then immediately weigh yourself on another it could give you a completely different number implying that you've gained or lost a number of pounds in that brief moment, which we all know is rediculous.
Second, a typical scale may tell you your total weight, but most scales don't tell you what that weight is made up of (and even those that do aren't completely accurate). Your body is composed of many things: Bones, blood, organs, muscles, fat, and -most of all- water (what good is losing weight if that weight is only water and the fat remains?). Each of these things weigh different amounts, such as a given amount of muscle weighs more than that same amount of fat. This explains why two people of equal height and body weight may look completely different from each other (one appearing thin because they're made up of more muscle than the other who appears overweight). This also directly relates to BMI (Body Mass Index -height to weight ratio- which classifies people as being underweight, ideal, overweight, and obese). Based on the Body Mass Index, a thin individual may be classified as "overweight" or even "obese" because they are composed of a great deal of muscle.
Lastly, your body composition is only one aspect of health. Your blood pressure and cholesterol levels are important, too. How you feel should be more telling of your health than the number on the scale. With what amount of ease or difficulty do you breathe? How is your mobility? Flexibility? Endurance? Where is your blood pressure and cholesterol at? How are you feeling physically? Mentally? Emotionally?
And I can't stress enough that your motivating factor should not be "appearance" or seeing those magazine models as the ideal. Check our this video to find out why:
And I can't stress enough that your motivating factor should not be "appearance" or seeing those magazine models as the ideal. Check our this video to find out why:
Excess body fat is linked to some major medical threats like heart disease, cancer, and diabetes. It can also increase your risk of acquiring a number of conditions and diseases, namely high blood pressure, high cholesterol, stroke, osteoarthritis, foot/ankle/lower back pain, sleep apnea, impaired mobility, stability and flexibility.The best way to decrease body fat is:
1. Nutrition: Moderate your caloric intake to recommended levels through listening to hunger and fullness signals (eat when you are hungry and stop eating when you are satisfied). Try not to eat too little (this will decrease your metabolism and cause your body to hold onto more fat) or too much (what you eat in excess of energy requirements is put into "storage"). Eat a balanced diet full of fruits, vegetables, and whole grains. Avoid eating right before bed and limit unnecessary fats and processed sugars.
2. Movement: Find something you enjoy doing, whether it’s gardening, playing tennis, biking, walking, cleaning, or river rafting; find something and do it often. The current recommendation is to get 30 minutes of moderate physical activity at least 5 days a week. Make it a goal to move for at least 30 minutes each day. Increase activity throughout the day by taking the stairs, parking farther away, or walking around the buildings on your breaks. Start slow and work to increase the time you are active, the intensity, or the number of days. Don't jump into any exercise regimen too quickly (working harder or longer than you are able) or you may get overwhelmed, discourage, and quit. Take baby-steps!
3. Avoid Fad Diets: Fad diets, such as Atkins, South Beach, HCG, and countless others only want your money. They don't care that through their product they are harming your health. And remember how most of your body weight is made up of water? That's where their weight loss is coming from: water. Besides, when you engage in a fad diet you are almost certain of gaining back all the weight (and even more because of harm caused to your metabolism) as soon as you stop, because they are not programs you could realistically maintain for the rest of your life (hens the title of our program: healthy LIFESTYLES). If you want to lose weight and be sure that it is body fat and not muscle or water, and that it will last, do it the right way: good nutrition and physical activity. It is the only effective and healthy weight loss method that will also improve your blood pressure, cholesterol, and quality of life.
Healthy Lifestyles has many programs available to help you in your journey of health:
Just Health- Healthy Lifestyles offers a 12 session weight maintenance program called Just Health which is a great way to find balance and gain health. It is a class which is usually held at the Government Center with an opportunity to earn up to 250 points. Topics covered are as follows: nutrition, joyful movement, intuitive eating, goal setting, stress management, emotional eating, and much more. Email Justhealth@slco.org to receive more information or to sign up.
Intrinsic Health Coaching- Most of us think of coaches as someone who gives us guidance by telling us what to do. With intrinsic coaching, the essential ingredient is you. Your thinking and goals are the center of attention. The intrinsic coaching program will help you look within yourself to achieve your own goals and realizations, in order to find out what is holding you back from where you want to be health-wise. Email abglenn@slco.org to receive more information or to sign up.
Living with Chronic Disease- Healthy Lifestyles gives 250 points for participating in the “Living with Chronic Conditions Self-Management Program” which is a program offered throughout the Wasatch Valley aimed at helping people with chronic conditions gain balance and health in conjunction with their disease. Click on this link for more information, class schedules, and to register: http://www.health.utah.gov/arthritis/CDSMP/index.html.
Post Title :
New Years Resolution to Decrease Body Fat?
0 comments
Post a Comment