Your body performs more than 400 billion chemical reactions every second and, as our bodies run on fuel, the foods you choose to eat determine what chemical reactions your body can and cannot do. If you do not feed your body the right nutrients, it cannot perform the way it should. This makes your nutrition the single largest determining factor when it comes to your overall health. But it can also play the greatest role when it comes to your weight, even more so than exercise. You can’t out-train a bad diet.
Losing even a small amount of weight can have long lasting effects on your overall health. Say you lost ten pounds right now. Health benefits you’ll see from just that amount include:
- Decreasing your risk of diabetes by 60 percent
- Decreasing your risk of osteoarthritis by 50 percent
- Reducing your cholesterol score by 10 points
- Reducing the pressure on your knees by 30 to 80 pounds
Beyond your personal health, your wallet could see a boost from taking pounds off. Believe it or not, it’s costing you a lot of money to maintain those extra ten pounds, and that’s not to mention the medical risks that come with lost productivity. Just by losing that amount of weight:
- You’ll save $583 per month
- You’ll save $6996 per year
- You’ll save approximately $258,000 over 40 years
- Invest that $583 at 6% over 40 years and that comes out to $1,082,675
So, where do you begin this journey? As mentioned, the right nutrition habits means everything if you want to drop pounds and feel better. Try starting with these seven fundamental points.
- Eat protein at every meal. This essential component of your diet helps rebuild and repair tissue. It also controls metabolism, regulates hormones, defends against illness and is a critical component to any effective detox program. Consume a minimum of .5 grams per pound of body weight daily.
- Drink water. Drink half of your body weight in ounces daily. Your muscles are 75 percent water and your brain is mor than 80 percent. “Brain Fog” is often a result of dehydration. The immune system will be depressed when it lacks water, making it more likely to catch a cold or the flu when weakened by dehydration.
- Consume fiber. Fiber is another critical component of detoxification that helps the body effectively burn fat. Fiber increases fat loss by 50 percent and improves insulin sensitivity. For every gram of fiber consumed you will lose 2.2 points on your LDL cholesterol.
- Consume real carbs. Eat nutrient rich foods like fruits, vegetables, rice beans quinoa and edamame. Avoid sugary foods like cereals, chips, crackers, pastas, yogurt other than Greek and, of course, candy.
- Avoid hidden sugars. Foods that contain hidden sugars are dairy products, sugar alcohols, “sugar free” sweeteners, and products containing high fructose corn syrup. Limit you fruit intake to three servings daily to not overdo sugar.
- Really read labels. Labels should have no more than five ingredients.Avoid food dyes, preservatives, and anything hydrogenated or containing soy protein isolate. Read the labels on your supplements too.
- Drink more water! Weight loss is one of the most attractive side benefits to drinking sufficient water. When fat cells are well hydrated, they utilize body fat for fuel. Cartilage and joint space has fluid that needs to be maintained for lubrication and shock absorption. Think about how easily a dry rubber band snaps — this is your muscles without water!
Our lives and our health are a sum total of the choices we make daily, so make good decisions. Your health goes hand in hand with mental alertness, stamina, enthusiasm, and appearance. Master these basics first and they’ll set you on the path to achieving your ideal weight.
If you need accountability or someone to help you see where you really need to be starting from email me at firstname.lastname@example.org and let’s set up a time to talk!