Fitness and Wellness Principles - Part 1 - Weight Loss

0

The term "Wellness" is one of the most frequently used buzzwords in health and fitness these days. Wellness describes an overall health of the mind and body that result in an optimum sense of well-being (Dunn). Dr. Halbert Dunn first introduced the term in the 1950's. In his book, High Level Wellness, Dr. Dunn defined the state of Wellness as "a method of functioning, which is oriented toward maximizing ones ability to function in their environment"; he summed this up by simply stating that it is the combination of things that give us a "zest for life". Over the past several years, with skyrocketing health care costs, and an aging population, the concept of wellness or holism is spreading throughout organizations nationwide. <br>Dr. Dunn's concept of Wellness is grounded in the belief that all individuals take responsibility for their own health and well-being by properly maintaining their personal fitness, body weight, stress level, and so on (Dunn). Although there are many dimensions of Wellness, the one that will be discussed in this article is Weight Management (body composition). In parts two and three, we will address physical fitness and stress management. Weight Management<br>The negative health implication of leading a lifestyle that makes one become overweight has been well documented. Unfortunately, it can be difficult for many dieters to determine exactly what methodology to use with so much conflicting information and marketing hype controlling the weight loss dialog. Naturally, everyone is looking for the easy way out. Therefore, people have become "sitting ducks" for the fad diet and diet product industry. The need for honest, practical information regarding diet and exercise becomes painfully evident when analyzing the diet and weight loss industries track record. The industry is currently a multi-billion dollar business that influences the behaviors of consumers around the world (Yoke et al.). Yet, the industry as a whole has a five-year failure rate of approximately 95 (Yoke et al.). The bottom line is fad diets and weight loss gimmicks do not work over the long haul (Kosich). Although many of the commercial diet plans are effective at helping people lose weight during the first few weeks, research suggests that only about 3 of individuals who use fad diets, and/or weight loss supplements maintained their weight loss (Kosich). In fact, most of the participants actually weighed more than they did at the beginning of their program within twelve months of completing the program.<br>The fact is, there are no miracle pills, shakes, or diet plans that will make people magically lose weight. Weight loss is accomplished simply by consistently creating a moderate deficit between the calories consumed vs. the calories used by the body. In other words, eat slightly fewer calories than your body uses in a day. This requires a lifestyle change. Not a "quick fix" program (Clark). The word "diet" is something to avoid. A "diet" program is typically associated with something that is going to be temporary and will restrict certain types of foods. This type of plan almost always fails over the long run (Kosich). Establishing healthier nutritional habits are the product of making the commitment to change.<br>Improving you food choices and controlling portion sizes are the two fundamental changes that need to be addressed. No one eats a perfect diet 100 of the time. It isn't necessary, or desirable for you to expect that your daily meal plan will be perfect either. There should always be some flexibility to allow yourself to enjoy eating at restaurants or go to parties. With a bit of planning, it is possible to get a meal that can be both satisfying and nutritious.<br>Weight Loss Planning<br>1. Establish a realistic goal<br>2. Set a time frame for reaching the goal<br>3. Plan a sensible diet according to the Food Guide Pyramid or enlist the help of a Registered Dietician.<br>4. Learn to modify you food-buying habits and learn to cook and prepare healthier dishes.<br>5. Increase your physical activity<br>6. Learn to handle stress without using food as a reward<br>7. Avoid restrictive diets! Lowering your calories too far is not only unhealthy it is also counter productive. Ultra low calorie diets slow down your BMR (metabolic rate).<br>8. Change your attitudes about food. "Food is fuel" and its true purpose is to meet nutritional requirements of the body. (Klein), (Clark)<br>Nutrient Fundamentals<br>There are six essential nutrients that support our body's energy needs and support the growth and repair of tissues: Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water. (Clark)<br>Failing to meet the basic nutritional requirements will ultimately have a profound impact on ones physical and mental capabilities. Inadequate nutrition also increases our risk for a variety of illnesses. All living organisms need quality nutrition to grow and function properly (Beers, et al).<br>Carbohydrates are the body's primary source of energy. There are two main types of carbohydrates: Simple Sugars (Fruits, Juice, Sucrose, etc) and Complex Carbohydrates (yams, potatoes, bread, and pasta). Carbohydrates contain four calories per gram and should account for approximately 60 of your daily calories (Clark).<br>Protein is used by the body to promote the growth and repair of tissues. Low fat protein sources include grilled chicken, broiled white fish, egg whites, roasted turkey breast, and beans. Protein also has four calories per gram and should account for approximately 15 of your daily calories (Clark).<br>Fats are a necessary part of a healthy diet. Fats are responsible for energy production (especially long term energy), transportation of fat-soluble vitamins, insulation, and protection of the organs. Fats have nine calories per gram and it is recommended that 20 - 30 of your daily calories come from fats (Clark), (Beers, et al)<br>It is desirable to minimize fats that are high in cholesterol, such as whole eggs, bacon, and whole milk products. In addition, hydrogenated oils (Trans Fatty Acids) should be avoided (Klein). Trans Fatty Acids are found in many commercial peanut butters, baked goods, and margarine spreads.<br>Water does not contain any calories, but is possibly the most important nutrient in our diet. The body is composed of approximately 60 water (Baechle). A person can only survive for a short time without water. Water keeps us hydrated, cools the body, transports nutrients, and eliminates toxins (Beers, et al), (Yoke et al.). We get our supply of water from both liquids and many of the foods that we eat (primarily fruits and vegetables). The body does not store water; therefore, it needs to be replaced daily. It is recommended that a sedentary adult living in an average climate consume about 64 ounces of water each day. Obviously, if you are active and/or live in a warm climate, you will need to consume more. Furthermore, it is recommended that individuals participating in vigorous, long term exercise, such as marathon training, consume about 500ml of fluids every thirty minutes during their exercise period (Baechle).<br>Better Choices<br>In my book, the ideal first step toward making better choices would start with the following five dietary adjustments:<br>1. Avoid Fast Food.<br>2. Do Not Eat Vending Machine Food (Candy, Chips

Comments? Questions? Email Here

© HowtoAdvice.com

How to Advice .com