Want to get fit and healthy? Start taking into consideration cleaning your environment. What you put into your brain and what you put in your mouth is what makes you.
The environment around us is important to our habits and ability either to lose weight or merely stay at a healthy body weight. We all are affected about our surroundings. People may or may not notice how their environment affects them, but its influences are still there, including peers. Healthy, positive peers can influence us to eat right and exercise. If we are surrender to peers to whom everything seems impossible, we may end up feeling the same defeated way. But if our peers are into interesting and self-validating behaviors, they will reinforce our positive and successful habits.
Another aspect of our immediate environment is television. Television is full of negative and chaotic information. Be judicial and don’t feed your mind trash. We tend to believe what we see, in this case, the negative, untrue, or just sensational but ultimately shallow information. Replacing mindless television for an improving habit such as reading will contribute to the success of our mental growth and physical fitness. Our brain and body will respond to what we feed it: Why feed it trash? Our negative habits and emotions will be replaced gradually by more positive ones as we learn new habits and take on new interests.
What we eat is important to our health. The wrong sorts of food contributes to many diseases and illnesses. Since troublesome foods and process foods do exist, it is in our hands to choose the right foods. It can be difficult to cut out all junk food, since the clever manufacturers add ingredients that in fact enhance taste, but we should try to keep healthy snacks and meals on hand, toward off cravings for junk. Unhealthy foods should not be at the reach of our hands at home.
Here are a couple solutions that can be applied to clean our environment:
To clean your negative thoughts and behaviors and replace them with positive ones, you’ll need wean yourself way from peers who think, act, or talk negatively. I choose to surround myself with peers that are like me, who strive for more, are ambitious, help others, and believe that they can do anything they want. I’ll admit, it was difficult to leave old friends who were not progressing, who wanted to stagnant in negative energy, but I might still be like them if as not for my decision to find sources of positive input. So if you want to get a healthy and fit body, stop hanging out with couch potato people. Don’t get me wrong–there is nothing wrong with them. They just don’t have to be an integral part of your new life. Someday let’s hope that they’ll start doing something positive for themselves.
Replace television for reading, as an example, is important as well. Besides nourishing your brain with books, you’ll save time and money. Unconsciously, the media affect in our food decisions. If we stay away from thousands of fast food and process food commercial, it will contribute positively in our health decisions. And if you choice a weight loss book by a serious author, you may even beneficiate from it!
To design out junk food in your life, all you need to do is NOT TO BUY it. Don’t even come out with the excuse that such food is for your family (kids, husband, sister) because in the end you may be the one to eat it. Don’t go to the grocery store when you hungry. In that state, one can be weak and tempted to buy junk food. If you don’t have it at home, you won’t eat it. Buy foods that are healthy, so when you go the refrigerator, you find something healthy to eat.
It takes an effort to revise our personal environments—whether we’re talking about learning to live without unhealthy, negative “friends,” mindless TV shows, or potato chips, but it is worthwhile in the long run. The new lease on life will be exciting, and you’ll start seeing positive results on your body and other areas in your life as well.
Overeating is a behavior that many people can’t control. Many people overeat for many reasons. Some eat emotionally. When they are depressed, as an example, they overeating as an easy way out of it. Others overeat because they wait until they are extremely hungry to eat. For instance, they skip many meals during the day and when they sit down to eat, they find themselves unable to control their appetite. Many others are trigger for environmental events. For some people, to illustrate, some smells or some areas at home or some restaurants make them overeat.
Many people think that overeaters lack willpower. It is true that overeating is a choice, but this choice come with some desires that sometimes people are not aware of. Therefore, before start changing this compulsive behavior, people need to acknowledge to themselves that they are overeaters. Once this trait has been admitted, people may then be able to think about taking some small steps to control their overeating. Remember that eating five times a day will help many people to eat less at each meal. Also, the body takes around 20 minutes to send a message to the brain to turn off one’s appetite. Therefore, eating slowly is a helpful habit as well.
Here is what you can do to avoid overeating:
- After food your food is placed in front of you, wait five minutes before you eat it.
- Place small bites of food on your fork.
- Complete swallow food before another bite goes to your mouth.
- Put your utensils down between bites.
- Pay attention to the flavors and enjoy them. Think that is your last bite.
- Make your meals last longer.
- Serve yourself small portions and if you still hungry, serve yourself more.
- Leave the table after you finished eating.
- Eat only on the table.
Use these recommendations to eat healthy portions. Overeating is under your control. However, mere willpower does not work. You need consciousness, support and a set of step to follow to defeat overeating. And don’t forget Custom Body Fitness is here to help you achieve your fitness and weight loss goals.
Lately I have been asked what the best exercise program is to lose weight. People who ask tell me they have in mind aerobic exercises, such as running, hiking and biking, as wells as weight lifting. I may ask what are their goals and what they have being doing to lose weight. Starting to exercise doing any exercise I think is a good beginning.
To lose weight any exercise will help. It all depends in the rate you want to lose it and how costume your body is to the exercise you are exposing your body to and the level of activity you already doing.
For example, if you never have exercise and you start with some yoga or walking, these exercises may be very effective the first month. However, as the body become used to it, it may be more difficult along the way.
Now, if you are looking for an optimum weight loss, the answer is that cardio and weight lifting need to be incorporated together into one personal plan.
Aerobic exercises increase the body’s metabolic rate by conditioning the cardiovascular system (heart, lungs and blood vessels) and help burn extra calories both while exercising and during the 24 hours afterwards.
Weight lifting increases the body’s metabolic rate as well by conditioning the body’s muscles—its life tissues that require energy. The stronger the muscle is, the more energy it needs. Plus, weight lifting needs a great amount of energy to perform it, increasing calorie burn. Also, if toning your body is your goal instead of merely weight loss, weight lifting is an important piece in your program.
The calories that you burn are important. However, they are minimum compared to the calories that you burn during the day. You may burn up to 800 calories on your workout. Nevertheless, you can burn more than 2000 calories with your basal metabolic rate- the amount of energy expended while at rest.
To be able to burn high calories with your basal metabolic rate, you need to train your body to be efficient using calories. Therefore, training the cardiovascular and muscle system helps improve the efficiency of calories use.
Here’s a sample week in this sort of regimen: do weight training three times a week, two to three sessions of running, hiking or biking. This may takes up to 6 hours out of the 168 hours that a week has and is worth your time in order to get a healthy body weight, in addition to other benefits.
If your goal is to lose weight and tone your body in an optimum way, by increasing your basal metabolic rate, the best option you have is to do cardiovascular training and weight lifting.
Changing your eating habits is not following a diet. It is listening to your body and eat the right foods. It should be eating the way you supposed to eat before you got into a busy life without thinking about the consequence that the busy life will bring to your life.
Here I’m going to share with you a good and easy way to change your eating habits to healthier ones; habits that will help you lose weight and feel better.
Make sure you make time to eat real food and seek out the best foods for your body. Remember that a machine will only perform as well as the fuel it takes in. So if you want your body to burn fat efficiently, you must feed it the good food, which as you probably know mean whole foods, as fresh and organic as you can find.
Here’s a useful schedule to follow in your new, improved diet:
Eat breakfast within a half an hour of waking up. By doing this, hunger will not take you off guard; you will have made a healthy choice if you eat before you leave the house. I recommend grains such as old-fashioned oatmeal made with water, raisins, banana, and perhaps some honey, but don’t add refined sugar. You could also make yourself a smoothie with fruits and veggies or have a bowl of fruit with kefir. Find other good breakfast ideas and put them into practice.
Eat a fruit thee hours after breakfast to keep your hunger distracted until your lunch.
To make lunch preparation easier, eating the dinner leftovers from the night before.
Four hours after lunch, eat a piece of fruit or a fist full of nuts.
Eat your dinner when you are ready. Since eating meals high in veggies promotes weight loss, I recommend you create lunches and dinners with 60%-70% vegetables, 20%-30% grains, and 10%-20% animal products. If you don’t eat animal products, even better, don’t you worry about adding it.
I recommend you drink only water during the day, except for morning tea. Remember to avoid sugar, and of course avoid those artificial, “food product” non-dairy creamers. They are all sugar and fatty emulsifiers.
Give yourself the opportunity to eat healthy for a couple of weeks, and you’ll find yourself losing fat and enjoying many other positive benefits. After you see such positive results, it will be difficult to go back to the old bad habits.
Neurons are the nervous system’s cells. They are in the brain and all over the nervous system, of course. They send signals to and from the brain. I learned that these neurons have connections that are either strengthening or weakening.
Let me further explain. Any time we experience a significant amount of pain or pleasure our brain searches for the source and stores it in order to continue making decisions accordingly. This is the reason we make many of the same choices every day such as drinking, exercising, partying, watching TV, reading, and eating some particular foods. In other cases we avoid particular behaviors.
Every time we make a choice and repeat it, we subconsciously make a neuro association based on our emotions on a consistent basis. When we make these decisions continuously we strengthen a particular neuro connection. For example, the need to drink coffee every morning can be associated with the feeling of waking up, which can give us some level of pleasure. This behavior strengthens the neuro connection each morning we opt to drink coffee.
The reason it is so difficult to drop old habits and we relapse often into them is because the neuro connections are so strong. Here two events need to happen before we can drop an old habit and develop a new one. We need to make the neuro connection of the old habit weak, and we need to strengthen the neuro connection of the new habit.
Let’s say for example that you have the habit of stopping at a convenience store to get your breakfast every day. You’re buying ultraprocessed foods, and you’ve been doing this for years. The neuro connections become so strong that even if you decided not to do it again and to start making breakfast at home and exercise, you will relapse because of the strength of the neuro connections.
However, you have started a pattern, and if you continue making breakfast, someday the temptation to buy ultraprocessed foods will no longer be strong because you are weakening the connection of the old habit and strengthening the connection of the new habit.
Once again, the neuro connections of the old habit are becoming weak, and the connections of the new habit are becoming strong.
When you feel that you want to give up and drop your exercise program and continue eating the wrong foods, think again. Everyone who wants to change their habits has relapses. Keep in mind the neuro connection theory and understand that your old habit neuro connections will become weak and your new habit neuro connections will be strong enough someday. Your new choice will become easy. Keep persisting.
The other day, a friend and I went for a hike. As we hiked, we had a long conversation about controlling our thoughts. I was explaining her that our thoughts become our emotions and our emotions our reality.
When I got home after the hike, I started to read The Ultimate Weight Solution by Dr. Phill. He mentions that the one person who we talk to the most is ourselves which I consider true for many of us. Many people avoid talking to themselves; this is one of the reasons why people can’t be without music, television or talking on the phone. Once again, pay attention around and there are many people who can’t just walk without distraction such a companion, headphones or cell phone. Carlos Cuauhtémoc Sanchez noticed this. He claims that we are afraid our facing ourselves or to be more specific our thoughts.
When we face our thoughts, we can control our emotions and, therefore, our reality. Anger was one of the topics we discussed with my friend. I was explaining to my friend that anger is normal to all humans. However, how we deal with such thoughts is how we are going to respond. We have to understand that we don’t have control of the world, but we do have control in how we see the world. I told her that my clients say that I’m very patience. Patience is not something we are with born with. It is a virtue that we practice and manage. Controlling thoughts can lead to be patient.
Going back to the way we think, many people think that they don’t like to exercise and they can’t eat right. These thoughts become emotions. The body becomes depress and don’t have the energy to exercise, as an example. It is the emotion of giving up to a new behavior. This is one of the reasons why some people can’t adhere or be consistence to an exercise program. The thought of not having the time is another reason. It becomes the emotion that we always in a rush. This becomes reality and we never make it to the gym.
In other words, it is very important that we control our thoughts. Exercise requires some level of effort. However, if we set up our mind with positive thoughts about exercise, we will have positive emotions towards exercise which, in turn, it will help us to adhere to an exercise program. And therefore achieve our fitness goal.
I love my time alone and have real and deep conversation with myself. I recommend that you do the same. You will find out what a great companion you have. And by the way, stay away from people who give you negative input.
How many times have you started a weight loss program or a new diet and gave up in the first few weeks or within a month? If you are like the rest of us I would imagine that it has happened on more than one occasion. I can’t help but wonder what your thoughts were behind the actions that you took. So many times we have tried to make changed in your lifestyle and they just don’t stick. I always wondered why this was the case. Why did I give up so quickly? Below is a great video to help you set up your mind and become successful in your weight loss once and for all.
Lately I have been asked by many of my clients how many calories they should eat. This is the reason why I am writing this article. It is true that the amount of calories is an important consideration in weight loss, but it isn’t more important than the type of calories eaten. So my answer is, “The best thing you can do is eat a healthy diet high in organic vegetables, fruits and whole grains and low in meat, eat on schedule and drink only water. Once you are eating healthily, worry about the calories. I bet when you are there, calories won’t matter to you anymore.”
Sometimes people try to lose weight without knowing what they really want. For many weight loss is not what they are really looking for. They usually want to get a toned body, to avoid diseases, to have an attractive body, to feel better, fit in their old cloth and so on.
When people focus only on losing weight many times they opt for poor approaches, such as dieting, pills and surgeries. This may lead to weight loss but not to the real results that the client is looking for, such as an attractive body or avoiding diseases.
When people determine what they really want, they can find the right process to get there. For example, if people are looking for a toned body, dieting or eating healthily alone will not get them to their goal, although they might lose weight. Or if they really want to avoid disease, maybe exercising alone is not what they need. They need to improve their eating habits as well.
Anyway, cutting calories is not the right path to achieve your desires. Cutting calories may not tone the body, may not get rid of fat, may not avoid disease and may not help to achieve an attractive body.
The biggest reason we eat is because we need nutrients in our body. Real foods have calories, but they also have nutrients such as minerals, vitamins, carbohydrates, fats and protein. Some products have calories but no nutrients, hence the term “empty calories.” Therefore, it’s not the same eating or drinking 1,000 calories from foods rich in nutrients than from foods deficient in nutrients.
Can you get the same benefit by replacing 500 calories of vegetables with 300 calories of alcohol? Is your body getting the nutrients it needs to avoid disease, tone your body or make your metabolism more efficient?
How about if you replace 500 calories of organic, homemade food with 300 calories of ultra processed foods that have all nutrients removed and chemicals added so they last longer? Will you be healthy? Will you have more energy? Will your organs work properly? Are you going to lose fat?
There is a research done in Brazil were people ate the same amount of calories. A group of people ate ultra processed foods and the other group whole foods. Interesting enough, people who ate the processed food became obese. While the other group kept the same wait. You may read my article about the research here:
Focusing on your real goal instead of losing weight for the sake of losing weight will help you find the path to get there.
To answer the question mentioned in the first paragraph, the calories that a person needs depends on the level of activity, body type, weight, height, lifestyle and metabolic rate. It can vary from 1,500 to 2,500 daily, according to many sources.
People cope with depression in different ways — with psychotropic drugs, alcohol, shopping or food.
I know how hard depression can be. I have been there. Therefore, I can empathize with people who have been or are in depression. It took me three years before I could regain my confidence.
Depression is a state of mind. It happens to everyone, especially when we suffer a loss, such as the death of a close loved one, a divorce, the foreclosure of a house in which we’ve invested part of our life or the loss of a body part such as our legs, eyes, arms, etc. It is common sense that we are going to get depressed when losing something that used to be part of our life and added value in some way.
I have a client who was overweight by about 25 pounds. After the death of her mother, she gained 45 more pounds. She weighed 185 pounds and was 5 feet tall. She was sedentary and overeating because she did not care about life. I called this autodestructive habit. She was living a depressing life for two years until she understood that her mother wanted her to be happy and let her rest.
My client changed her psychological outlook and started to walk, hike and eat healthily. She lost 15 pounds on her own. Then she got stuck, and even though she tried, she could not continue losing weight. She thought it was impossible to lose more weight, until she came to see me.
This is when I met her. She told me her story and how she had lost the 15 pounds. She thought she was eating healthily. I bet she was eating healthier than before, but she needed some improvements in her eating habits. The walking and hiking was not enough for her anymore. So she signed up with our weight-loss program. My client now has lost an additional 20 pounds and weighs 150 pounds. She is losing an average of 5 pounds per month. She has being with us for 4 months now.
After my client figured out her problem, she took imperfect action, and when she got stuck she asked for a professional. She decided to continue her journey and not give up and regain the weight she lost. My client is very happy with her results and is motivated to continue losing the extra pounds.
Maybe you can relate to her story and you need some motivation or a model to follow that shows you that the extra weight you have can be shed. She told me that it’s never too late to try something new.
It’s interesting that even though many of us know what to eat and all about the benefits of exercise—that it slows downs aging, prevents diseases, strengthen our bones, improves our appearance, and facilitates weight loss– it’s difficult for us to practice those healthy habits.
Lately I have being paying more attention to how the cells function. Cells are the building blocks of life—teeming with many organelles with unique functions, a microcosm of the unique organs inside the larger human body.
One specific organelle in cells, the mitochondria are often called our power plant and are responsible for the production of energy in cells.
The human body functions due to thousands of different cells, all doing their jobs: creating tissues that in turn make up organs, organs make organ systems that enable our whole organism to work. But fundamentally, it all comes down to cell and their health. Cells need energy to function and they get the energy from the mitochondria. Biologists and physiologists explain that the more cells we have the more the mitochondria we have, and the more the mitochondria there is, the more energy is needed. This leads to an increase of metabolism. When we develop more muscle in our bodies, we are actually creating more muscle cells, which need more energy, thus increasing our resting or basal metabolic rate. To say it in a different way, the more muscles the human body has, the more calories it will burn. For every three pounds of muscle we add to the body, we burn around 120 calories more.
Another reason to exercise is that weight lifting helps prevent osteoporosis. When we lift weights, the bone goes into a process that is called remodeling; it adapts to the stress to which it is put. The skeleton replaces itself bit by bit every day like this, and takes seven years to replace all the old bones. So if there is no stress in the human body, the bones remodels itself weaker, and the skeleton weakens accordingly. On the other hand, if the bones are stressed regularly, they develop a stronger skeleton.
A study several decades ago in Brookline, Mass. showed that even the elderly can gain bone strength after a few months of moderate weight training. The study had people over 80 and even over 90 engage in weight training a few times a week, and to the researchers’ surprise, the seniors’ bones got stronger. Great information, right? But what good this information do if we don’t practice it?
Action is what really matters. And action requires will. Albert Einstein once said, “There is a driving force more powerful than steam, electricity and atomic energy: the will.”
Many people need to boost their grit and their will. If they did, they would use the information they have to achieve their goals.
There are two types of energy: potential and kinetic. Potential energy is like water in a dam. The energy is there, but it’s not moving. Kinetic energy is like a river; it’s moving. Our brain works the same way; we can either keep the information static in our head or put it into action.
Exercising and healthy eating are two good habits that will add value to your life. Such changes will result in losing weight, increasing your energy levels, and avoiding some diseases, such as osteoporosis.
Many people neglect their responsibilities, including looking after their health, until the proverbial “tomorrow.” Unfortunately, “tomorrow” often becomes “never.”
My dream is to help everyone reach their potential and be genuinely happy. Our body is a machine that requires maintenance. Exercising and eating healthy will not only help you look good or lose weight. They are needed for a happier life. Put this into practice and you will see how much value you can add to your life. Make sure you do it now, however, since “tomorrow” may never come.