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Did you know that nearly 33 billion dollars are spent on health and fitness products annually? Despite this huge investment, 35% of the U.S. population is overweight and 27% are clinically obese. We used to believe that 50% of all heart attacks were genetic and 50% were from lifestyle. Recent research reveals now 90% of all heart attacks are lifestyle related. Think of that! Most of the 650,000 heart attacks each year could be prevented by lifestyle changes alone. Similar data is available for diabetes, stroke, osteoporosis, some forms of cancer, Alzheimer's, and other terrible diseases that plague us. People are spending money on health & fitness but aren't getting the proper results and are not effectively solving their problems or preventing further ones.

The human body is such an incredible creation that is capable of healing and maintaining itself if taken care of properly and if it is provided the nutrients it needs. The body is like a furnace that is constantly burning fuel to produce energy and keep it working normal. Metabolism is the process of our body burning fuel and utilizing it. Because of imbalances in our lifestyles, that metabolic process may not be able to maintain us at a healthy body weight.

So, how do we bring our lifestyles into balance so that our bodies can burn off extra calories and fat?

There are three key things we must do.

  1. Healthy eating (Please note that I did NOT say the "D" word)
  2. Drink water regularly, and more of it
  3. Exercise, both cardiovascular and weight resistance strength training

Healthy eating is not just correcting an issue of eating too much. It has also become an issue of not eating enough. Of course, the too much part is too much fat and too many simple carbs. Our reaction has been to go on deprivation diets. When we do that, our bodies do not get the balance of nutrients they need, when they need them. How does the body react to that deprivation? It takes whatever foods it does get and stores it AS FAT. If we eat too much, especially of the wrong things, our body takes the excess and stores it as fat. If we skip meals to cut back, our body goes into a starvation mode and takes whatever it can and stores it as fat.

The solution is to eat small, balanced meals throughout the day, preferably 5-6 times. I'm not saying to eat five heavy meals a day. Eat three smaller meals, snacking between each one. For example, a low-fat yogurt can be a wonderfully healthy snack. Fruits and vegetables not only make great snacks but they are loaded with disease fighting antioxidants. Your body will receive all the nutrients it needs and will not be stimulated to store fat. Supplementing with nutritious meal replacement shakes and bars is an effective and simple way to make sure that you are getting your meals and that they are properly balanced. This type of eating lifestyle will stimulate increased metabolism, naturally burning off fat and keeping the body in balance.

Next, we need to drink more water. Start the day by drinking a glass of water. Follow that up with at least 8-10 glasses of water throughout the day. If you are exercising regularly, drink more. If you are just starting to form this habit, slowly begin by drinking at least 5-6 glasses daily. Gradually increase your water intake as you feel comfortable. Your muscles are 65% to 75% water. The more hydrated they are, the easier it is for them to do their job. Sorry, coffee and sodas don't count. This change, like healthy eating, will be a major contributor to increasing your metabolism to burn off fat. Every bodily process requires water.

Finally, the metabolically active tissue in our bodies is primarily in our muscles. The key is to build lean, toned, active muscle tissue through weight resistance training, and then putting that tissue to work with cardiovascular exercise, such as running, vigorous walking, swimming, bicycling, etc. Our society has become far too sedentary and it certainly shows, mostly around our midsections! An effective program would be one where you do strength training 3-4 days per week to build the lean muscle tissue and strong bones and then do cardio exercise on the alternate days to put that muscle to work, burning fat, keeping the heart healthy and strong and increasing energy and stamina.

For healthy, long lasting results, a complete health and fitness program includes all three components; healthy eating, drinking lots of water, and exercise. However, everyone has different genetics, health concerns and goals. Therefore, it is critical to first consult your doctor before starting any program. Then work with qualified professionals, such as a personal trainer.

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