By Brad Kearns
This time of year, weight loss is a hot issue for many well-intentioned Americans. The tragedy of failed weight loss efforts is evident in the shocking statistics that we are the fattest country on the planet, with 2/3 of American adults classified as overweight and 1/3 clinically obese. People fail with weight loss efforts not because they are born losers, but because their approach is flawed and negative.
Attempting to lose weight through deprivation, restriction or compulsive behavior (like scoring points for your food intake) is unhealthy, stressful and very difficult to maintain long-term. Anything can work in the short term; my friend lost 20 pounds on his self-designed “people†diet, where he only allowed himself to eat in the presence of others. If none of his co-workers were free for lunch, he had to skip lunch!
A more enlightened goal is to make permanent lifestyle changes. If you focus on the enjoyment of eating healthy, natural foods and maintain a positive attitude, weight loss will be a natural by-product instead of a frustrating obsession. A better approach than a restrictive, regimented diet is to simply eat natural healthy foods featuring a balance of nutrients, like the fruits, vegetables, nuts, seeds and grains that have sustained human life for 50,000 years – a little longer than the fad diet books have been on the best-seller list!
These five simple suggestions will help you proceed in a healthy, natural manner towards your weight loss goals. Any efforts to reduce your weight should be undertaken with common sense and a physician’s clearance. Note that nowhere in this list is it suggested that you go hungry, obsess on calories or exercise compulsively - all of which have a negative effect on metabolism and general health.
1) Eat Until 2/3 Full at Every Meal:
Leave the table feeling light and energetic, never full. Purposely leave a little food on your plate to develop the discipline to overcome habitual "stuffing". This practice of eating minimally is fundamental to Eastern philosophy and touted as one of the most profound longevity factors known.
2) Eat Whole Foods Only:
Emphasize natural foods that have been processed little or not at all, such as fruits, vegetables, nuts and seeds and low-fat animal products. Strictly limit intake of refined carbohydrates (white breads, flour, rice, sweets, packaged snacks, designer beverages and sodas), frozen foods, fast foods and anything else highly concentrated or processed. Enjoy abundant servings of natural foods so you are always calorically satisfied and well nourished. Eat a couple apples for dessert and notice that your craving for sweets will be satisfied.
3) Fast One Day Per Week
Go from dinner to dinner drinking only water or fresh juice to maintain blood sugar levels. Numerous benefits have been documented for giving your digestive system a break once in a while. You will also gain a greater appreciation for food and your eating habits when you develop the discipline to fast regularly. Rest from exercise on days that you fast.
4) Drink Large Amounts of Water:
This means one-half your bodyweight in ounces of water per day plus 32 ounces for every hour of vigorous exercise. Avoid high caloric liquids such as juice, sodas and designer coffee. Beverages with caffeine can actually dehydrate you due to the diuretic effect, while calorically dense beverages are treated more like food by the body and are less effective for hydration. Water or a properly mixed energy drink (7% glucose solution or less) like Cytomax are optimum for hydration.
5) Conduct Key Workouts:
Exercisers of all fitness levels should conduct 1-2 sessions per week that push your body to a higher fitness level. This can mean a longer than usual walk where you feel the effort by the end or an especially challenging session at the gym with more sets or longer cardio times. More details on these healthy lifestyle concepts are offered in my book Power Month, available at www.bradventures.com [1]
About the Author: Brad Kearns, 41, of Auburn, California is noted speaker, author and coach for both endurance athletes and corporate employees. During his nine-year career as a triathlete, he was one of the world's top ranked professionals, amassing over 30 wins worldwide on the pro circuit. Career highlights include a remarkable streak of seven victories in a row, a world duathlon series championship, two national triathlon championships and a #3 world ranking in 1991.
The rare combination of elite athlete, writer and coach gives Brad a powerful platform from which to educate and inspire others to achieve peak performance and optimum health. Brad's coaching methods are a culmination of techniques and experiences learned during a decade as a professional athlete and 17 years as a coach to fitness enthusiasts of all levels. Brad's philosophy is to emphasize the appreciation of exercise over obsession with results and balancing stress and rest to enjoy uninterrupted improvement in fitness.
Brad's 2005 book, Breakthrough Triathlon Training, offers a healthy, balanced approach to a sport - a refreshing departure from the robotic and obsessive approach taken by many athletes. Brad's unique employee wellness program at Interwoven, Inc., a Silicon Valley software company, has been lauded in leading publications like the San Francisco Chronicle, San Jose Mercury News, Investors Business Daily and on television in the San Francisco Bay Area as well as syndicated Asian television.
Brad has been published in numerous multisport publications worldwide since 1987. He also created and hosted one of the first radio shows in the United States dedicated to endurance sports, BK's Endurance Hour, on KSAC 1240AM all-sports radio in Sacramento, CA. Kearns continues to give motivational talks to a variety of athletic and student groups and serves as the race announcer for several triathlons annually.
Brad lives in Auburn, Ca with his wife Tracy and their children Jack and Maria.
Links:
[1] http://www.bradventures.com