Summertime is here and the weather is getting warmer and warmer. We have started wearing lighter clothes and thinking about our dream summer vacation. For some people, this means that it is time to get ready for swimsuit season. Most of us prefer an easy fix and are looking for quick results, so we try to get in shape by trying different types of diets. Many diets are based on a variety of food restriction strategies and result in an immediate weight loss. However, people typically have a difficult time to maintain the weight loss, and tend to give up on these types of diet programs only to regain the lost weight in the end.
The Downside of Dieting
The common phrase “calories in equals calories out” is not a simple calculation. This caloric equation depends on complex components such as the caloric content of food, the percentage of nutrients absorbed, metabolic rate, physical activity level, and regulation components in the nervous system. When a person goes on a diet, he/she starts losing weight rapidly because most diets restrict caloric intake, which results in the presence of insufficient nutrients to supply the necessary energy for metabolism and daily activity. However, after some time the rate of weight loss slows down. The person must eat even less and exercise even more to maintain the same rapid weight loss, which is difficult to accomplish.
During dieting, the body goes through an undesirable starvation stage but the body is programed to maintain homeostasis and tries to keep the imbalance under control by increasing the hunger level and diminishing the metabolic rate. A variety of hormones and neurotransmitters are involved in the regulation system, as well. It is like an internal thermostat, which is called a “set-point”. When fat levels decrease to a certain level, physiological and psychological mechanisms are activated that encourage a return to the set-point. This is the reason why dieters experience constant hunger pangs, feel agitated, and rely on willpower to follow a diet plan. The majority of dieters will gain back the lost weight after quitting the diet program. There is one big problem with dieting: its primary focus is on weight loss and the promotion of a “thin body ideal” as a symbol of happiness, success, and attractiveness. Instead of focusing on losing pounds, the primary focus should be on helping people to change their daily eating practices and physical activity levels, and to provide knowledge of new habits for achieving a healthy body weight to maintain a healthy lifestyle.
If diets do not work, are there alternatives? The answer is yes. One of the best alternatives is the way to wellness.
Wellness
According to The World Health Organization (WHO), wellness is not just the absence of any kind of disease. Rather, it is a state of physical, mental, and social well-being. In other words, wellness is the balance between a healthy body and mind. A healthy body will allow a person to become happier, more energetic and much more productive in life. We are all unique in many different ways. One size does not fit us all and the same strategy does not work for everyone. The way to wellness is an individual process with the main focus on body nourishment and soul enrichment. The change toward wellness should be gradual. Drastic changes are a shock to our system, but small changes are realistic and adaptive. If small healthy change is constant, it produces great results. For example, avoiding drinking sugary bicarbonated sodas for one year can decrease body weight by 6 pounds and improve many other health indicators, such as overall sleep quality, dental health, energy level, heart health, and reduced risks of a number of serious diseases, such as type 2 diabetes and osteoporosis.
Sleep
The first step on the path to wellness should be adopting a regular sleeping schedule. This means going to bed at the same time each day, including weekends. Every person requires a unique number of sleep hours. Some people need just 5 hours of sleep a night and others may require up to 9 hours of sleep. On average, people need between 7 to 8 hours of sleep each night. To find out how many hours of sleep you need, try to go to bed at the same time for 10 days straight and see the effects for yourself. You can learn more about this technique in the article found at the following link: https://4steps2wellness.blogspot.com/2017/08/sleep-like-baby-again.html. The sleep pattern described in this article enables a person to wake up feeling refreshed, energetic and productive during the whole day.
Nutritional Balance
A tall glass of water the first thing in the morning can add to a feeling of overall freshness and provide the needed hydration to the body after a good night’s sleep. New eating patterns such as entirely giving up fast foods, deep fried foods, and bicarbonated sodas, and minimizing processed food intake and the number of sweet snacks, will help you to develop a new taste and sensible eating habits. Maybe this doesn’t sound appealing to some people, but over time the result will be fantastic when a person starts feeling more energetic and enjoying the natural tastes of colorful produce and whole foods without hunger pangs or binge eating. Instead of following a restricted diet plan, or eating canned, frozen, and processed foods, a person should prepare nutritionally balanced meals that include variety of vegetables, fresh fruits, lean protein and whole grains. The summertime provides a lot of options for fresh produce. Take the time to explore local farms and markets to purchase seasonal fruit and vegetables. More information about a nutritionally balanced diet is provided at the following link: https://4steps2wellness.blogspot.com/2017/07/nutritional-balance.html.
Physical Activity
After adopting a regular sleeping pattern and developing new eating habits, a person will inevitably feel more energized and ready for a more active lifestyle. Summertime is a good time to start spending more time outdoors and engaging in gardening and mowing the lawn. Riding a bike, hiking, and swimming are all popular physical activities people enjoy during the summer months. Morning or evening walks on a regular basis are good exercise options, as well. Walks can be short distance. The target heart rate zone is a great way to gauge the effectiveness of an aerobic workout. Visit this link to calculate your target heart rate zone and learn more about a walking exercise strategy: https://4steps2wellness.blogspot.com/2017/09/regular-exercise-throughout-life.html.
After your morning walk, why not try 10 minutes of exercise to strengthen and improve your posture? Posture plays a big role in a person’s health and overall appearance. Proper posture makes a person look taller, slimmer and stronger. Good posture is also beneficial for overall health. It promotes better breathing, circulation, and digestion, and prevents muscle fatigue. Most importantly, good posture enables a person to maintain spinal health. For some tips on achieving your ideal posture, please click on the following link: https://4steps2wellness.blogspot.com/2018/04/feel-your-posture-sense-it-with-every.html.
In the End
No matter what happens in life, we need to take care of our health first and invest in it before taking care of others or engaging in other activities. Do not waste precious time and valuable money on magic weight loss diets. Just save your money for your summer vacation. Work on your own unique path to wellness. Nourish your body with the best nutrition, provide yourself proper rest, and include regular exercise in your daily life. The transformation starts with small healthy changes and results will happen from the inside out. Standing tall with a bright smile and a happy glow is the reflection of inner health and harmony. It is real and it is all YOU!
