Exercise and Diet

All right guys, I know that some of you cringe when you think of moving your body but today I’m going to try to motivate you! It’s common knowledge that the obesity rate in this country is on the rise but many people are unaware of how ridiculous it is becoming. Instead of listing off a bunch of facts I’ll show you!

I don’t know about you but the exponential growth of obesity over the past 25 years stuns me. Thankfully the awareness is of this epidemic is growing as well and hopefully we will start seeing change over the next couple of years.

Along with the obesity awareness lately there has been quite a bit of publicity on being happy with the body you have. Yes this is very important as well and a complete topic on it’s own but I find it difficult to support the acceptance of an obese weight.  Believe me, if there was an epidemic of underweight Americans I would be harping on the dangers of that (nutrient deficiencies, disordered eating…) but that is definitely not the bench most of America sits on! The sad truth is that obesity leads to Heart Disease, Stroke, Type 2 Diabetes, and more.

So what can you do to reach that healthy weight? There are plenty of fad diets out there including juice fasts and macronutrient restricting diets but believe it or not your body needs carbs, protein, and even fat! Ideally your diet should range around 60% Carbohydrates 15% Protein and 25% Fat.  As you can see our society has distorted what a healthy plate looks like so I’m sure these proportions look a little bit insane to you! The government created an awesome site if you need help creating your healthy diet. It is unwise to try to lose more than 1-2 pounds a week because the odds are you will gain it back as quickly as it was lost.  The reason for this is when weight is lost that quickly it is mostly muscle rather than fat. I know it seems like 1-2 pounds a week will take forever to reach your goal but it is worth it. A deficit of 3500 calories a week equals one pound of fat lost. To apply this to your specific needs you simply subtract 500 calories from your daily caloric needs to lose 1 pound per week.

Ex. A person needing 2000 calories a day to maintain their weight would need to consume 1500 calories a day instead.

That may seem like a bit leap but if you increase your exercise along with the healthy diet the excess calorie burn makes it a much easier feat.

Ideally you should strive for 30-60 minutes of exercise at least 3-5 days a week depending on your current health status.  If you exercise 6 that is just fine too =) The great thing about exercise is that nearly every form of it can be modified easier or harder!

How to get off that couch and start moving:

If working out seems daunting to you the key is to start out slow.  It’s ok to feel a little bit intimidated by the gym and all of the foreign equipment so the first step is making yourself comfortable.  If you’re not quite ready to hit up the local Y yet then take advantage of the beautiful fall weather and go for a walk! Start out by going for a 30 minute walk 3-5 days the first week, the second week try adding on 10 minutes and so on. 

Ready to start incorporating running into your walk?

Try out walk/running next! Do a 5-minute walking warm-up then jog 1 minute, walk 2, and repeat until you reach 26 minutes then cool down for 4.

It’s pretty easy to see where I’m going with this, as you progress gradually cut out the walking and increase the jogging!

If running isn’t your thing just get outside and play with the dog, rake some leaves, go for a swim, decorate your house for the holidays! Anything that gets you up and away from the TV counts =)

What are the biggest barriers you face when it comes to your health?


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