Simpleology Blog

Did you know that the average American gains one pound to 1.5 pounds per year after age 25? Do the weight-gain math. That adds up to 10 to 15 pounds per decade--numbers which likewise signal the rising risk to your health. For instance, diabetes, heart disease, and cancer are directly linked to obesity. Therefore, maintaining a healthy weight is essential.

To help you get fit and stay healthy, scope out the top five weight-gain culprits and find out how you can beat them:

1. Sedentary Style
Modern life keeps us from moving our bodies. Cars, long hours at the office, TV watching, as well as all other components of our lifestyle, make us fat.

The Antidote: Make a commitment to exercise 30 minutes everyday. Do something that you like (such as walking around the neighborhood) and make a routine out of it. If you're planning to start a more demanding fitness routine, make sure that you check with your doctor first.

2. Sleeplessness
Chronic sleep deprivation is bad for your health. It causes fatigue and throws off your internal body clock. This, in turn, causes you to overeat and inevitably gain weight.

The Antidote: Make sleep a top priority in your life. Shoot for seven to nine hours of sleep each night.

3. Calorie Overload
Let's say that each day you take in 100 calories more than what your body burns. If you do this for 35 days straight, you will gain one pound. This happens easily, as most of us don't realize that constant calorie overload (no matter how "small") adds up to significant weight gain.

The Antidote: Don't fret! You won't be doomed to count calories. Instead, fill up on fruits, vegetables, and water prior to eating higher calorie foods. Don't let yourself get too hungry as this causes overeating. Remember to eat slowly and you'll eat less.

4. Chronic Stress
Stress is unavoidable. Poor reactions to excessive stress--such as overeating and resorting to fastfood fixes--cause you to gain weight.

The Antidote: Modify your automatic reaction to stress by meditating each day, taking periodic breaks, listening to music, and surrounding yourself with positive people and thoughts. Gorging on grease food won't do you any good.

5. Muscle Mass Loss
As we age, we slowly lose muscle mass. This gives way to weight gain because when you lose muscle mass, your metabolism also declines. This means your body's calorie needs will lessen. As such, if you don't modify your eating habits, you're sure to pack on the pounds.

The Antidote: To fight off the weight gain brought on by the loss of muscle mass, you have to build up your muscles. This doesn't mean you have to become a bodybuilder. But, in order to fight the effects of aging, you should do muscle bearing workouts at least two times per week. Try weightlifting or even yoga.

Follow these steps to maintain a healthy weight. No need to turn into a fiend whose life revolves around the weighing scale. Just go slow. Work on one step each week. Keep adding more and more healthy habits as you progress in your get-fit plan. Most of all, always be kind to yourself and enjoy the journey to total fitness!

Credits: Photo by Petr Kratochvil, courtesy of Public Domain Pictures.

The author writes about self-improvement topics such as health, personal-finance, goal-setting, and writing at Life Learning Today.

Suggested Resource: Want to find out what kind of food you need to eat so stay fit? Check out Simpleology 103: The Simple Science of Personal Energy to find out how you can eat your fill and still stay fit and energetic.

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With all the energy drinks out in the market, we sometimes forget that the best energizer and thirst quencher is good old H2O. As John Gordon--energy coach and author of The 10-Minute Energy Solution--states, "Water is the ultimate energy drink."

To make sure that you stay hydrated and always energized throughout the day, check out Gordon's tips:

1. Drink before you munch. If barely two hours have passed since your last full meal and you already feel the need to nibble on something, drink a glass of water first. We often mistake the body's thirst alerts for hunger pangs.

2. Keep on sipping. Drink a cup of water when you first wake up in the morning to replenish the water your body used up while you were sleeping. Then, all throughout the day, keep sipping water. This is so you never reach the point when you're so thirsty that you end up downing several glasses in one go. Doing so will only make you feel bloated. Just how much water should you drink? The Institute of Medicine--as cited in a CNN article--advises that men consume roughly three liters (about 13 cups) of total beverages a day and women consume a little over two liters (about 9 cups) of total beverages a day. (Ideally, the said beverages shouldn't come in the form of processed drinks.)

3. Make it clear. As much as possible, drink water instead of soda, juices, or energy drinks. If you have to down energy drinks, make sure that you don't overdo it. Keep in mind that all processed drinks contain sugar. If you find yourself craving for some flavor, you're better off squeezing some lemon juice and stirring in a teaspoon of honey into a glass of water.

If you want to up the ante on your get-fit plan, sign up for Simpleology 103: The Simple Science of Personal Energy to get all the information you need on the kinds of food that will keep you energized for life.

Credits: Photo by Jorge Barrios, courtesy of Wikimedia Commons.

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Barring any chemical or hormonal imbalance in the body, experts assert that the success of a fitness plan depends on one's state of mind. They have noted that there are indeed mind-over-matter affirmations that help you stick to your fitness regimen. Here are three of them:

"I love carrot sticks."
Start thinking of healthy food as yummy, too. According to a study published in the Journal of Marketing, we link junk food with tastiness. To fight this bad habit, we should make a conscious effort to associate healthy fare with tastiness as well. Keep telling yourself that carrot sticks, cucumber slices, or prunes are great substitutes for chips and candies. By the way, there's no strict rule. You can pick your own favorite healthy munchies.

"I'm getting vitamins."
Findings from a study done at New York's Columbia Business School show that "if you read up on the vitamins and minerals in nutritious food, you might reach for them more often." The more positive info you have on certain food, the more you may like it.

"I want a mini-meal."
According to scientists at Arizona State University at Tempe, most of us assume that snacks are low in calories so we end up eating more. As such, instead of a small snack, go for nutritious food that can qualify as a "mini-meal" such as a tuna-on-wheat sandwich, an orange, and half a cup of chicken soup.

Now, keep in mind that these "mantras" (or any of their variations) are not quick-fix measures. They are not guaranteed to work for everyone. However, if you're determined to be fit, you can use them to give you the mental boost you need to follow through on your fitness plan.

To get a list of what sort of food you should be thinking of and to learn how to strengthen your get-fit mindset, check out Simpleology 103: The Simple Science of Personal Energy. After all, sound fitness plans also require you to feed your mind.

Credits: Photo by Adline Ghani, courtesy of Public Domain Pictures.

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Breakfast is the most important meal of the day--but it is also the most skipped food stop.

Most of us think nothing of ditching the first meal of the day because we are "running late" or have gotten used to just having a cup of coffee as "breakfast."

Big Mistake
According to a survey done by Men's Health magazine, about 60 percent of men skip breakfast. (I guess the numbers would be the same for women.) That, of course, is one of the worst mistakes we make when it comes to our diet.

"Not eating breakfast may reduce your metabolic rate by 10 percent," says registered dietitian Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. "This, in turn, increases your risk of obesity, high cholesterol, and diabetes."

Good Start
You see, breakfast literally breaks the fasting that you went through while you were asleep. Thus, it's crucial that you take it so your metabolism gets fired up right for the rest of the day. If you miss breakfast, your metabolic rate gets thrown out of whack.

According to the findings of research done by Dr. Paul Arciero--associate professor of exercise science at Skidmore College in Saratoga Springs, New York--people who ate more often each day burned more calories than those who didn't have as many meals. "Those who had six small protein-based meals a day burned about 20 calories more than those who ate a similar diet in three larger meals," he reveals.

Body Mechanics
So, it makes sense for you to get a good start by eating breakfast--or else you'll succumb to wolfing down bigger servings later in the day.

Arciero goes on to explain: "The less frequently you eat, the more your body conserves any calories that do come its way as a hedge against starvation. Think of your metabolism as a fire: It will burn longer if you steadily feed it logs all day rather than throw on the whole woodpile all at once."

Likewise, Arciero advises that you aim for about 300 calories per mini-meal (such as a cup of low-fat yogurt with some fresh fruit and a small handful of nuts). To check out more energizing and healthy food options, sign up for Simpleology 103: The Simple Science of Personal Energy.

Credits: Photo by Peter Griffin, courtesy of Public Domain Pictures.

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Each time the weekend rolls around, we all breathe a sigh of relief. We either catch up on sleep or give ourselves a treat. Unfortunately, we also fall into the most common weekend sin. We forget or ignore our fitness regimens and gorge on the food we're supposed to give up--like chips, greasy burgers, and pastries.

Crazy, Lazy Days
Dr. Susan Racette--one of the authors of "Influence of Weekend Lifestyle Patterns on Body Weight," a 2007 study done at the University of Washington's School of Medicine--states: "There is less structure on the weekend for a lot of people, and that can wreak havoc. A little indulgence turns into a big indulgence. Being vigilant on the weekends is really important for people either trying to lose weight or maintain a weight loss."

Paying a Heavy Price
Various studies show that most Americans eat an average of over 100 calories more per day on Fridays, Saturdays, and Sundays compared to the other days of the week. Consequently, according to Racette's study, these "weekend slackers" could gain as much as .06 of a pound per day.

Now here's where the math gets scary. If you gain .06 of a pound each day for three days, then that adds up to a total weekend weight gain of almost .4 of a pound.

There are 52 weeks in a year. So, you multiply .4 of a pound by 52 and you get the whopping total of an annual weight gain of 20 pounds.

Assuming that you don't do any exercise at all, imagine gaining that much year after year. Do you really want to wait for all that unwanted weight to settle in before you do anything to keep it off?

Planned Eating
To help keep you stay focused on your fitness plan over the weekend, here are some common-sense tips:

1. Take three bites on Friday. Your "Thank, God, it's Friday!" exuberance may lead you to go on a celebratory binge. In the article, "Win the Weekend Weight War," Tajinder Rehal advises: "If you can't help it, then use the three-bite rule. You can't possibly blow your diet big-time on three bites of anything."

2. Weigh in on Saturday. "Jump on the scale on Saturday morning, and plan to do it again on Monday. Researchers say people who weigh themselves are better at weight control," states registered dietitian Elizabeth M. Ward in "Weekend Diet Tips." If you're just hanging out at home, Ward issues this reminder: "Restrict afternoon snacks to one healthy choice, such as almonds, popcorn, or pretzels. No refills!" (Also, if you're getting popcorn, hold the butter.)

3. Get set on Sunday. Use this day to plan your meals for the entire week. Take time to stock up on healthy food that you enjoy. In fact, you could make this your regular weekend ritual. Make sure that you get food that would energize you for the entire week. (Tip: Check out Simpleology 103: The Simple Science of Personal Energy for a list of foods that would energize you the right way.)

Yes, we owe it to ourselves to take a break from our busy lives over the weekend--but we all have to keep in mind that we owe it to ourselves to stay healthy, too. That's probably the greatest treat of all.

Credits: Photo by Petr Kratochvil, courtesy of Public Domain Pictures.

Posted by Bean Jones at 8:00 AM | Permalink | Comments (2) | TrackBacks (0)

Back in September, I blogged about a schedule that would help people make the most out of their day. However, that schedule wasn't exactly designed for people on the night shift.

Since one of the most common complaints of those who get assigned to the night shift is weight gain due to their "crazy schedule," I was glad when I came across nutrition expert Lisa Drayer's stay-fit schedule for night owls.

For starters, Drayer emphasizes: "You'll be less likely to overeat if you keep your blood sugar stable. The best strategy is to eat five or six small meals over a twelve-hour period."

To make it easy for you to follow the said directive, she's come up with a food schedule that's suited for night owls:

7:30 p.m. Have your first meal of the "day." Make it your largest meal, packing 500 calories. It should consist of lean protein, vegetables, and whole grains.

10:30 p.m. Grab a 200-calorie snack such as a cup of low-fat yogurt and a fruit.

1:30 a.m. Get a 300-calorie snack that combines carbohydrates with protein and healthy fats such as a fruit and a cup of nuts.

4:30 a.m. Stick to the carbohydrates, protein, and healthy fats combo by getting a chicken sandwich on wheat bread or a piece of grilled tuna and a cup of rice.

8:00 a.m. Eat a bowl of oatmeal with a boiled egg or a few slices of cheese.

To complement this schedule, get clued in on more food options. Find out which ones would give you the energy you need. Most of all, remember to stay consistent with the schedule so your metabolism won't be "sleeping on the job" during the night shift.

Credits: Photo by Petr Kratochvil, courtesy of Public Domain Pictures.

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Some people have become so obsessed with fighting fat and losing weight that they end up believing just about any quick-fix claim. I don't blame them for being tricked by promises of instant weight loss, but they deserve to know the truth about some of the most common diet myths being hyped today. Otherwise, they'll end up frustrated by their misinformed efforts or, worse, completely giving up on getting fit.

Here are three diet myths that you ought to ditch ASAP:

1. Only grease food can make you feel full. "In our studies, we varied the proportion of sugar and fat--and found little or no differences in satiety ratings," reveals Dr. Barbara J. Rolls, professor of Nutritional Sciences at Pennsylvania State University and author of The Volumetrics Eating Plan. If your aim is to feel full, she advises that you go for high-fiber food--such as fruits and vegetables--and whole grains.

2. Ditching carbs will make you instantly thin. In 2006, a study done at Virginia Polytechnic Institute and State University disproves low-carb diets fanatics' claim that you can excrete fat fragment (called ketones) in urine if you ditch carbs. The rapid weight loss initially experienced by low-carb dieters is simply because the body reacts to the absence of carbs by draining its glycogen (a cell component which is responsible for the storage of fats) stores for energy. With each gram of glycogen used, about three grams of water are released. But this doesn't last long--as the increased urination and the temporary "rapid" weight loss--experienced by low-carb dieters ends after 10 to 14 days. After that, the weight loss tapers off. Plus, not having enough carbs is not exactly healthy--as studies show that it could lead to the brain being starved of carbohydrates, reduce energy levels, as well as cause other gastrointestinal problems.

3. Standing up while eating helps you burn more calories. Various studies and a whole league of diet experts state that this practice "has no scientific basis whatsoever." More often than not, eating while standing causes you to overeat because you don't really get to pay attention to what you're eating.

Rather than subscribing to myths that could harm you or throw off your body's natural processes, the wise thing to do is to get clued in on the right kinds of food to eat and scientifically-sound fat loss moves. The need to be fit should be part of your lifestyle--and not just adopted when you feel like it.

Credits: Photo by Anna Cercova, courtesy of Public Domain Pictures.

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