Most people in developed
nations have countless food options, and it can feel impossible to make healthy
choices. However, the choices we make bring us closer to health or take us
further away from it.
Instead of feeling
overwhelmed by the nutritional choices you’re faced with, try embracing them.
More choices mean more possibilities and within those choices lies the power to
opt-out of the obesity epidemic.
Your road to a healthy
weight includes motivation, confidence and a solid nutrition and fitness
plan.
Most people still need
some guidance in their weight loss journey, so here are some ways to take
control of your health today.
World hunger is a
serious problem in many nations around the world. However, obesity is also on
the rise. Both have negative health consequences making them grave concerns.
Although adopting a healthier lifestyle isn’t easy, it is something most people
can take steps to achieve.
Obesity is a complex condition, one with serious social and
psychological dimensions, that affects virtually all age and socioeconomic
groups and threatens to overwhelm both developed and developing countries. In
1995, there were an estimated 200 million obese adults worldwide and another 18
million under-five children classified as overweight. As of 2000, the number of
obese adults has increased to over 300 million. Contrary to conventional
wisdom, the obesity epidemic is not restricted to industrialized societies; in
developing countries, it is estimated that over 115 million people suffer from
obesity-related problems. – World Health Organization
WHO lists a lack of
sound nutrition, a lack of physical activity, and unique problems the elderly
face as contributing factors to the rise in obesity around the world. Each of
these factors can stand alone, but in tragic situations, they compound to
create real obstacles to health.
Approaching each on its
own keeps goals feeling manageable. If you’re thinking that it’s time to get
healthier but looking for some motivation to get started, the following facts
and figures may galvanize you into action.
The Exercise Component
A 2014 study by Stanford
University analyzing health survey results reported that a lack of adequate physical activity is a
greater obesity cause than increased calorie
intake. This serves as a reminder that ‘dieting’ isn’t the only way to shed
pounds that put us at risk.
Simply working physical
activity into our daily lives plays a large part in the solution.
Harvard University breaks down the sedentary lifestyle into two
main facets: physical activity being any activity that involves moving the body
and burning calories and exercise which is “planned, structured, and
repetitive- activities aimed at improving physical fitness and health.”
Therefore, exercise is a subset of physical activity and increasing both types of motion are important in a healthy lifestyle. There are many simple ways to get kids interested in exercise such as giving them a Kids Metal Detector, and challenging them to find treasure.
Calorie Consumption
The other part of the obesity
equation is calorie intake. While it’s vital to see food as fuel and not fear
any particular type of food, it’s also true that some choices are smarter than
others.
If you are at a healthy
weight, you can focus on maintenance rather than intense calorie counting. If
you want to lose weight, however, you’ll have to keep your calorie intake under
the number of calories you burn.
There are a number of
calorie counters available online, but consulting a professional is best. This
is the safest way to meet your nutritional needs while eliminating dangerous
excess calories from your meals.
Obesity in the United States is a problem the CDC calls “common” and
“costly,” reporting that prevalence was nearly 40% in 2015-2016. The
organization estimates that it affected approximately 93 million adults during
that one-year period. The CDC further shows an annual related health cost of
$147 billion in 2008.
These figures are
startling but what really hits home for people craving a healthier lifestyle is
experiencing health risks caused by excess weight.
Connecting with the Consequences: Obesity Health Risks
Anyone at an unhealthy
weight knows that it can be distressing. You may relate to suddenly struggling
to put on your shoes and socks or experiencing a decreased range of motion. Your
self-esteem and outlook on life can suffer as a result. These are not the most
serious problems obesity brings, however.
The World Health
Organization lists a lack of physical activity and an unhealthy diet as two
main contributors to what they describe as noncommunicable diseases.
Noncommunicable diseases include heart and lung disease, diabetes and cancer.
These conditions together kill more people annually than other serious health
problems the WHO monitors.
According to their
figures, 38 million people die each year from these conditions. Of those
fatalities, 16 million affected people under 70 years old.
Some of these deaths
were unrelated to weight. However, living a healthy and active lifestyle fueled
by proper nutrition will only act as an insurance policy to anyone who wants to
live to a ripe old age.
Obesity increases the
risk of type 2 diabetes, sleep apnea, osteoarthritis, fatty liver disease,
kidney disease, and fertility problems as well.
Obesity and Diabetes
Obesity can contribute to type 2 diabetes, the form of diabetes people experience as
adults. Type 1 diabetes can affect adults as well, but it generally presents in
childhood whereas type 2 can appear to develop suddenly.
In fact, nearly 90% of
adults with type 2 diabetes are overweight or obese. The actual link between
the two is still unknown, but medical professionals suspect chronic obesity causes
cell structures to change. These altered cells may be insulin resistant, which
leads to a decreased cellular ability to absorb sugar from the blood.
Elevated blood sugar
levels are the primary symptom of type 2 diabetes but that condition causes a number
of serious health problems in turn. For instance, high blood sugar is linked to
heart and kidney disease, stroke, neuropathy and even loss of sight. It was the
seventh leading cause of death in America in 2009.
Obesity and Cancer
The National Cancer
Institute elaborates on the link between obesity and cancer on their website. The organization is clear
that obesity and cancer often coexist with a variety of other risk factors.
Because of this, they do not definitively say that obesity causes cancer. They
do have some concerning figures to share, however.
Women who are obese are
two to five times more likely to contract endometrial cancer and the risk rises
with more weight gain in adult women. Weight gain affects esophageal
adenocarcinoma as well, making obese people twice as likely to develop the
disease. The same figures apply to gastric cardia cancer.
The ‘twice as likely’
statistic carries through for liver cancer as well, and kidney cancer (renal
cell) falls just under this double risk. Heart disease also increases the
risk of renal cell cancer, making many obese people subject to even more
serious risk.
Obesity increases the
risk of pancreatic cancer, colorectal cancer, gallbladder cancer, and breast
cancer for post-menopausal women.
Obesity and Heart Disease
The Cleveland Clinic
published its concern about obesity, overweight, and heart disease on their website as well:
Obesity and overweight are linked to several
factors that increase one’s risk for cardiovascular disease (coronary artery
disease and stroke):
- High blood lipids, especially high
triglycerides, LDL cholesterol, and total cholesterol and low HDL cholesterol - High blood pressure
- Impaired glucose tolerance or type-2 (also
called adult-onset) diabetes - Metabolic syndrome
- Obesity and overweight are also linked to
hypertension and an enlarged left ventricle (left ventricular hypertrophy),
increasing risk for heart failure.
As we age, we often gain
weight and naturally face an increased risk of many of the above-referenced
conditions. This is simply one reason it’s never too late to adopt healthier
habits.
Making changes is
difficult, but there are resources and people who can help. The first step is
choosing your health as a priority. Next, seek out tools that will help you
achieve your goals.
Wellness Tools to Lose Weight Naturally
The attitude you adopt
at the start of your weight loss journey is crucial. Be kind to yourself,
practice positive self-talk, and remember that even small changes bring you
closer to health.
Stay Motivated
Do what you can to stay
motivated, as motivation is what pushes you onward from small goals to larger
ones. Using this type of graduated goal setting is an excellent way to keep
motivation high. Joining a group or participating in a health challenge with
friends can also provide the positive energy you need to keep striving. Many
people look to a wellness coach to help them.
Identify Your Pain Points
Your wellness coach
might give you a wellness evaluation to identify your personalized wellness plan. Herbalife
Nutrition, a global nutrition company, has independent distributors who offer
the company’s nutrition products and who use company materials to offer this
type of evaluation to their customers at no charge. The evaluation identifies
each customer’s unique wellness goals
and allows the distributor to tailor a plan just for you.
Nutritionists,
dietitians, as well as fitness coaches and personal trainers oftentimes offer
evaluations as well. This may happen during your client intake or as you tell
your personal story to your wellness professional.
Picture Your Goals
Use mental rehearsing to picture yourself at your goal weight.
Imagine how it will feel to shop with confidence. Isn’t it satisfying to know
your family will enjoy you for years to come?
Making a vision board is another way to mentally rehearse. The added bonus of a vision
board is that it is a physical reminder that you can see. Each time you look at
it, you’re refocusing on your goals.
Mindfulness
You can also incorporate meditation and mindfulness into your health journey. This will help you stay focused and, combined with practices like yoga, can tone body and mind simultaneously.
Mindfulness can decrease stress, which is a common cause of succumbing to cravings or binge eating. You can practice some techniques on your own, but social support has been shown to have a positive impact on achieving one’s wellness goals. Nutrition clubs, which are small businesses owned by Herbalife Nutrition distributors, serve as a gathering place for like minded people who are interested in improving their lives through good nutrition and exercise.
In addition to all of
these tools, you’ll need to establish proper meal planning, nail your
supplemental nutrition, and make an exercise regime you can stick to.
Meal Planning
Meal planning can be
deceptively simple, but that depends more on where you live than you might
think. For many American towns and communities, ‘food swamps’ – a concentration
of fast and unhealthy foods — are abundant.
If you live in an area
where healthy food options are limited, seek out fruit and vegetables. Another option is protein bars and shakes.
These things take some forethought, so be sure you don’t get caught out without
the supplies you need. That’s when poor choices can creep in. Whole foods, lean
proteins, and abundant fruit and vegetable options are always staples in a meal
plan, but healthy convenience foods can sometimes stand between falling off
track and achieving your goals.
Luckily, there are many
high-quality protein-rich nutritional shakes in the Herbalife Nutrition
line that cater to different
tastes and dietary requirements, including an Herbalife Nutrition protein shake
that’s 100% vegan. This vegan meal replacement shake is easy to store and make.
You can apply this
mentality to your meal planning as a whole. Keep some healthy meals in your
refrigerator and freezer. You can reach for them on days you are too tired or
too hungry to cook.
In order to find out the
right calorie goal for you, meet with a personal trainer or nutritionist. These
professionals can give you solid guidelines that take the guesswork out of your
new healthy lifestyle.
If you don’t have access
to these types of professionals, there are many weight loss resources online including apps that can point you in the right
direction.
Wellness Supplementals
As you cut calories and
increase activity, you’ll need to ensure your body has the fuel it requires.
Adding supplements to your fitness plan can keep you in great shape, eliminate
some cravings, and make sure your body can handle anything you throw at it. It’s always smart to consult your doctor before
taking any supplements.
Exercise
Exercise can be free and
peaceful, a solitary pursuit that helps you clear your mind while working up a
sweat. On the other hand, you can pile into a spin class and make friends while
you shed pounds.
A balanced fitness plan
should include some cardiovascular activity that gets your heart rate up and
blood pumping. It should also focus on muscle toning so you can burn more fat
and improve flexibility.
Striking the proper balance is tricky, so seeking professional help is the best idea. Many fitness clubs offer free consultations with a trainer to get you on the right path.
Don’t 👏 get 👏 bored 👏 with 👏 your 👏 workout 👏 routine 👏
Mix in these #workout boosters: pic.twitter.com/4IngAgbZux— Herbalife Nutrition (@Herbalife) December 7, 2019
If you don’t have the time, resources, or social interest in going to a gym, start slow with some walking around the neighborhood. You can work your way up to a few fitness videos online. Try out new things and keep going! As long as you’re setting aside 30 minutes to an hour a few times a week to exercise, you’re making a great impact.
Opting In Opts You Out
The choices you make
every day actually opt you into a healthy lifestyle as much as they remove you
from an unhealthy one. That means each day is full of potential and infinite
possibilities. That’s how change happens – one small choice at a time.
As long as you’re armed
with a sound nutritional and fitness plan, some external support, and something
that motivates you from within, you’ll succeed. When you need help, reach out
to friends or family. People like this are in your life to give you a boost
when you need it!
What can you do today to become more healthy and active?
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