By Staff Reports
(DGIwire) – If ideal health which includes maintaining your optimum weight has been frustrating, Dian Griesel, Ph.D. and Tom Griesel, co-authors of TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust offer the following ten important areas that need to be addressed to accelerate the journey towards optimal health.
1) Unrealistic Expectations: Overestimating what can be accomplished in the short-term and underestimating what can be accomplished in the long-term is very common. People don’t get fat in a day, a week or even a month, but they mistakenly believe that they can lose all their excess weight in a short amount of time; usually resorting to crash diets, pills and supplements. However, with the right approach, excess fat can be shed much faster that it was put on.
2) Incorrect Goal: Focusing on weight-loss or scale weight instead of fat loss, improved body composition and optimal health. People need to focus on losing their excess fat, not on losing weight, which usually includes lean body mass (LBM). Weight = fat, bones, organs, muscle and water. Some people monitor changes in BMI, however, BMI does not reflect health or body composition and it is just a height to weight reference based on population statistics.
3) Not Understanding Motivation and Negative Self-Talk: Be an optimist and control responses and reactions to external stimuli. Learn to isolate trigger incidents. See slips as a temporary event. Don’t take slips personally. Remain calm, objective and take a long-term view. Use productive self-talk: There was a study where three groups of women were instructed to use one of the following self-talk phrases when feeling the urge to eat something that was not on their diet food list: I can’t drink/eat this; Just say no, or; I don’t drink/eat this. The women who used “I don’t…” had much better success. The difference is subtle but the results prove that there are both effective and ineffective forms of self-talk.
4) Following Bad Diet and Exercise Advice: Dieting can be fattening if done incorrectly. Crash diets usually result in the loss of 50%-70% fat along with 30%-50% LBM (muscle). Not leaner, just shrinking and body composition may even get worse. Further, Breaking a diet and regaining the scale weight lost, will usually put back 70%-80% fat and only 20%-30% LBM, which leaves a person fatter than when they started even at the same weight.
5) Dehydration: Understand the importance of avoiding dehydration and how to use water to boost fat-burning and eliminate hunger. A weight loss of two pounds overnight is common. Guess what? 1 quart of water weighs about 2 pounds. Morning hydration is the most important because everyone wakes up at least 1 quart low. Virtually everyone can benefit from drinking more water. Many people confuse thirst for hunger. We are often just thirsty when we think we are hungry and eating instead of drinking water only makes hydration levels worse. As a guideline, use half current bodyweight to determine how many ounces of water to drink every day.
6) Consistently High Blood Sugar Levels Coupled with Malnutrition Due to Incorrect Diet: Concentrated carbohydrates like sugar and refined processed foods cause many health problems. They supply mostly empty calories and result in chronically elevated insulin levels along with a lack of essential nutrients. It is best to stick with a diet of whole, natural foods and avoid all processed foods.
7) Inactivity: Sitting too long is hazardous to health. Studies have identified that sitting for long periods is a serious risk factor all by itself. They also report that 4-5 weekly trips to the gym will not override or negate its effect. We need regular activity. New studies continue to show that physical fitness helps the brain as much and possibly more than mental exercises.
8) Loss of Lean Body Mass: LBM is what drives metabolism 24 hours a day, 7 days a week, and 365 days a year. Anything, including diet, which results in loss of LBM will reduce your metabolic rate. Less LBM = lower BMR. More LBM= higher BMR. Effective strength training is critical for gaining or maintaining LBM and preventing the loss of LBM. Loss of LBM is one of the most common signs of aging and eventually results in death. However, too much exercise can also cause the loss of LBM, particularly when restricting calories.
9) Depending on Supplements: There are no magic pills. Supplements are a billion dollar business. Supplements are a relatively new phenomenon. Vitamin supplements are less than 100 years old. Most of the common supplements today are less than 25 years old. We have no idea what effect, good or bad, they have on our bodies. Supplements are isolated compounds just like drugs except they are not regulated. No pill or supplement will override a poor diet.
10) Not Managing Stress Levels or Utilizing the Power of Creative Visualization: We are designed to handle short periods of acute stress but not chronic stress. All chronic stress is bad and results in the release of stress hormones. Stress hormones cause the loss of LBM. Chronic mental stress or physical stress is bad. This also includes chronic stress produced by too much exercise. Use visualization to see your desired ideal body.
Making sure all these areas are covered will make success far more likely.