In the civilized world obesity is getting out of control. Belly Fat has become socially acceptable right down to the pet names such as “beer belly”. What confuses me is why being overweight has become socially acceptable when we know how dangerous it is. With direct links to such devastating diseases such as diabetes and heart disease why aren’t more people slim and trim or even willing to attempt to lose body fat?
Human Beings Resist Change
Human beings are not quick to change lifestyles and habits. With the advent of computers and video games most people especially kids find it far easier to sit down on the couch and play the latest video game craze then to grab a ball and some friends and go outside and play some football or baseball. Decades in the making, it is now difficult to get people to get off the couch and go outside. It’s gotten to the point that there is now a TV commercial trying to convince people to do just that!
Most people know that! So why are they still buying dinner from the local “greasy chicken” or “nasty hamburger joint”? Habits! Resistance to Change! Drive throughs take 2 minutes – preparing a healthy meal takes 30 minutes.
Nutrition and Diet are the Key to Lose Weight
If you want to lose weight you must change your diet and nutritional intake. No, I’m not talking about dieting! It took years for you to develop your current eating habits – it could literally take years to change them. That’s why diets generally don’t work. They are too radical and short term. Changing what you eat for the rest of your life is something you need to plan and implement slowly over time. I usually recommend 3 steps to achieving this goal:
1. Stop eating excess sugars. Cut out all those foods that contain sugars you don’t need – soda, candy, raw sugar, etc. Find healthier alternatives. Do you have a favorite vegetable? I like carrots (nature’s candy by the way!). When I need a snack I grab a carrot or two. Try some fruit – just don’t overdo it as fruits contain natural sugars. Vegetables are a better alternative. Notice I’m not talking at this point about changing meals – just snacks and sugar intake.
2. After you have successfully mastered step 1, now it’s time to start watching calories. The bottom line on losing fat is that you must eat less calories than you burn. How do you do that? If you can start an exercise regime that’s great! But to be truly successful in losing weight and maintaining a healthy lifestyle you must change your diet permanently! My advice is to start with as raw a food as you can and build your meal from there. Bottles, cans and prepackaged meals are not the way to go. Vegetables, fruits, lean meats and fish are the starting points of any healthy meal.
Concentrate on the vegetables. Everybody has certain vegetables they like. Start with those. Maybe there are some that you have never tried before – try them! You may like them. The goal is to eventually replace the greasy french fries, potato chips, etc. with steamed vegetables. Start replacing unhealthy side dishes with healthier alternatives. Learn to love the salad. No cheating – additives like meats, croutons, a lot of cheese are not healthy. A salad with dinner or to replace a meal entirely is a goal you should be trying to achieve.
Breakfast – a healthy breakfast is a must. Research is beginning to prove that it is important for a person to eat a healthy, nutritious breakfast in the morning. It gets all the body’s “fires” started and the metabolism in gear.
3. Increase your metabolism – time to start developing an exercise regime. One of the best ways to exercise is to weightlift. Yes woman too! It directly taxes the muscles into burning energy and fat. Don’t concentrate on particular exercises that only affect certain muscles such as situps. Your goal is to exercise major muscle groups which is a huge benefit of weightlifting. To lose fat you have to increase your metabolism to burn it off. No way around that. The latest infomercial craze that says you can strap a device around your waist and sit in front of the tv burning the calories off is what’s called the modern day “snake oil”. If it worked don’t you think everyone would be doing it?
Find Your Reason for Change
All these things are great but most people need a reason to change. That’s the hard part. If you are seriously overweight there is an easy way to get motivated. Set up an appointment with your doctor to run a basic battery of tests on you. Then listen to what he has to say about the results. For most people this will be an eye opener. If you can’t or won’t do that then I have another great motivator. How is your love life? The opposite sex not noticing you? What do you think will happen when you slim down and get in shape? Sex is a great motivator. If these don’t work for you, make it your mission to find your motivator. How about living longer? Well…
This is your basic blueprint to losing weight and that ugly belly fat. If you change your diet and develop a solid, consistent exercise regime, you will lose body fat without question. One caution, if you are under a doctor’s supervision, please consult with them on any major changes you plan on making.