American Fitness Professionals & Associates

By Laura O’ReillyWhat: Combining regular exercise and a balanced diet for weight loss and weight control.

Why: Quick fixes and fad diets do not work for long-term weight loss and good health.

If fad diets worked, the same people wouldn’t always be on one. Folks looking for a quick fix may lose a little (or a lot) of weight, temporarily. Some resort to surgery. None of these options do anything to promote long-term health.

What diet are you on? A diet is what we eat on a regular basis. Our health and appearance is affected by our daily diet.

Good Carb/Bad Carb: The average American diet includes about 40-50 percent carbohydrates. Unfortunately they are consumed in the form of refined and processed flours and sugars in breads, cookies and cakes. Adequate carbohydrate intake is important to the function of our bodies because they provide the body with energy. If excessive carbohydrates are consumed and not used, especially by a person with a sedentary lifestyle, weight gain occurs because fat on the body is a reserve as a source of energy. The bottom line is that if we consume more food than we need and don’t burn fuel we will gain weight.

Carbohydrates need to be consumed, but in healthy forms. Primary carb intake should come from vegetables, whole grains, legumes, and some simple, natural sugars from fruits and veggies. All of these foods supply carbohydrates. Nobody can dispute the fact that veggies, fruits and whole grains are good for our health. The good carb/bad carb issue basically comes down to one thing: healthy food vs. non-healthy foods.   

Inside and out: Meeting all of our body’s nutrition requirements, without overeating, keeps our metabolism functioning, our skin glowing and our weight stable. When our organs are functioning properly, as a result of good nutrition, we are less likely to develop chronic illnesses and become obese.

Burn calories: Exercise works. It burns calories while we are doing it. It keeps our bodies burning calories long after we put the dumbbells back on the rack and our walking shoes in the closet.  

Pound for pound: Every 3,500 calories consumed and not burned, equals one pound of fat gained. If we do not consume more calories than our bodies need we will not gain weight. The same rule applies to losing weight. It is important to know that if you are trying to lose weight and replace calories burned through exercise you will not lose fat.

Trim the fat: Unused calories and carbohydrates turn to fat. Ingested fat is just that- fat. Our body needs healthy amounts of fats that come from foods such as olive oil, flaxseed oil and nuts. Fats found in certain fish supply us with essential fatty acids. Although these foods are high in calories, our bodies require them and they should be consumed in limited quantities. It is important to learn which fats your body needs and which you can do without.

Think long term: What we eat on a regular basis determines how we look and feel overall. Eating healthy foods will help us to be energetic and feel and look healthy.  

Save money: Isn’t it ironic that many weight loss plans cost money? The cheapest and most effective way to lose weight is to eat less and learn to satisfy our palates with healthier fare. A few small lifestyle changes go a long way toward a satisfying and healthy life. Not to mention a few extra bucks in our pockets.