It’s a question I hear a lot at Passion Barre (and practically everywhere) – especially from women. And I mean from dedicated people who are trying relatively hard to shed those unwanted pounds of fat. The foundations of maintaining a healthy weight and body fat composition have always been the same, however it has become necessary in our modern time and society to take better ownership of our health and detect the varying lifestyle habits that could be weight gain or plateau culprits.
The good news is that solutions continue to abound – and not to worry, you don’t need to know everything! Just learn the foundations and pick out what you find to be helpful and actionable – then start from there. With the right attitude and accountability, you’ll be seeing desired results in no time.
According to the Centers for Disease Control and Prevention, currently 36% of Americans are Overweight and 34% Obese, but the better news is that Americans are starting to wake up to the idea of exercise and a healthier diet to prevent or cure obesity and other related issues.
WHAT’S THE CAUSE?
Obesity has been around for ages, but the epidemic and cause has gone beyond over-eating or under-activity, leaving even active and committed individuals frustrated and confused.
Common causes of obesity could stem from genetics, food addictions, macronutrient imbalances, insulin resistance and cortisol imbalance, hormone signal impairments, certain types of medication, marketing (tsk tsk!), culture, ignorance, and simply doing the wrong type of workout for your state of health or body type, etc. However, there are other complicating factors that could slow down one’s ability to lose weight/fat. These include Depression, Inflammation, Digestive disease, Hypothyroidism, Osteoarthritis, Rheumatoid arthritis, Blood sugar imbalance, Chronic fatigue, Fibromyalgia, Candida.
Where to start?
If one suffers symptoms from any of these conditions, you may start addressing the root cause by consulting a physician to get a picture of things; and learning to listen to your body. Then, revive your lifestyle and eating habits with strategies that specifically target these areas. Simultaneously, de-stress and get into a workout routine you can enjoy. There are a lot of good outdoor, brick/mortar and online options out there! You may connect with us for a customized lifestyle plan to support your goals, or for helpful resources like those at DrAxe.com to help in identifying symptoms and solutions. Below are helpful tips:
1. REVIVE YOUR DIET!
Reviving lifestyle and eating habits is extremely crucial as they also affect any of the possible conditions above as well as the ability to lose weight. So in a sense solving one issue solves the other.
In order to revive, however, it is wise to replace old patterns that have not supported your goals so far. They have no life in them, therefore, let them die. Focus on foods that support your body’s ability to heal itself. A lot of these foods are also fat-burning, so here is a general list of what to eat:
High fiber foods – Foods high in fiber like vegetables, nuts, seeds, and berries make you feel fuller, without increasing your caloric intake.
Vegetables and Fruits – These are high in nutrients and low in calories.
High Quality/Organic Protein – People who eat at least 3-4 ounces of protein per meal tend to experience more satiety and eat less overall.
Wild-caught fish – Obesity tends to increase inflammation, so include foods rich in omega-3 fats to balance the ratio of widely available Omega-6 fatty acid foods.
Coconut Oil and Ghee – These healthy fats are easy for your body to use as fuel but should still be used in moderation.
2. HERE ARE FOODS YOU WANT TO AVOID:
Processed and junk food – These aren’t foods at all; and are designed to be addictive, plus the quantity becomes difficult to control.
Refined sugar – Increases hunger and leads to eating empty calories.
Refined flour – Refined products are high in calories, and low in nutrients.
Sweetened beverages –As we shared last month on how to easily lose 30 pounds, a lot of people do not account for the calories in their beverages before consuming them.
Trans and hydrogenated fats – These fats produce inflammation and are only found in foods empty of any real nutrients.
If you find any of these frequently in your diet, you want to revive your diet with the real, nature present, life enhancing foods like those previously listed above. Think of food as medicine.
3. MOVEMENT IS MEDICINE TOO, AND SO IS LAUGHTER!
Barre, Pilates and similar forms of movement have been shown to improve health, weight loss, moods and appearance.
When done with focus and intensity, these workouts benefit:
Memory – Journal of Physical Activity and Health
Deeper muscle activation
Reduce stress and anxiety
Improved Posture and Spinal Health
Increased muscle tone and firming of the body
How about that for a great class?
So get into a routine that you’ll enjoy, or invest in accountability that’s a good fit for you. As you get involved, give yourself real time. Crash dieting or forgetting to take into consideration present limitations while going after fitness goals can discourage you in the process. Also keep in mind that there is so much working for you even when you face limitations. Keep your mind on the possibilities and what you are already accomplishing. Get yourself in an environment charged with inspiration, encouragement and joy, helping you develop an attitude that will help you focus and become what you focus on.
P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you. Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $30 – and we’ll be donating a portion of that to our partners who rescue women and children from human trafficking, so click here to reserve.
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre.