Gene?s Diet Plan
Hot dang! If a few hundred other folks can peddle a plan to help people lose weight, there’s no reason I can’t jump on the bandwagon too! So, here’s my plan. All you need to do is send me a certified check for $495.94 and I’ll let you in on my "Secrets to Successful Weight Control". How’s that sound?
You want a personalized plan? I can do that. You want charts and graphs? I can do that. You want weekly e-mail encouragement and special diet tips? I can do that.
Shall I wait in breathless anticipation for the deluge of checks that are sure to start arriving in the next week or so? No? I am soooo disappointed!
While I’m waiting though, I might as well pass along a few of my personal thoughts on the subject of weight control. Let’s reinforce the "personal thoughts" part of the last sentence. I’m not a physician or a dietitian so I’m not in a position to recommend diddly-squat. These are just opinions?
1. Genetics and your early environment both have a lot of influence on whether you’ll have a tendency to put on the pounds. If either of your parents (and maybe grandparents) were (are) fluffy, you may have a life-long weight battle on your hands. This is the result of the ability of your body to absorb nutrients, inherited metabolic rates and lots of other stuff including basic eating/snacking habits.
2. A tendency to continually graze (snack, munch) may be a just a habit (personal programming) or it may be due to mental/emotional influences such as stress, boredom, anger, uncertainty, fear, lack of confidence, or just don’t give a fat rat’s ass any more. Identify your trigger(s) and with professional help if necessary, work to solve the foundation problem. (If you automatically associate watching TV with popcorn, chips, cookies, soda, beer, etc. – it’s probably a habit/addiction thing.)
3. To maintain a given weight, you need to "burn" energy (calories) at the same rate you’re taking them in. To lose weight, you’ll need to burn more calories than are sneaking into your bod. The bottom line – eat less and exercise more.
4. Toss out the scales and get weighed once a year during your physical. Translate this to mean that first you need to involve a physician if you’re severely overweight. Second, focus on how you want to look, not how much you want to weigh. Muscular (or even well-toned) folks can pack a lot of weight into a small frame and look great. Besides, watching the scales show minimal loss or even slight gains from time to time can puncture your incentive to keep doing what you’re doing. If your clothes are getting baggy, you’re losing weight.
5. Eat a balanced diet – bunches of salads and veggies along with a reasonable amount of the rest of the staples. (Emphasis on "reasonable"!) Yep, that includes meats, potatoes, pastas, fruits, whole grained breads – and chocolate. (Chocolate’s one of the basic food groups, you know.) Too much of any one type of food probably isn’t real good for you over the long haul. Watch the drippy, fatty – and slippery, sweet stuff. Limit consumption of anything that oozes down your arm.
6. Eat breakfast. If possible, make lunch your biggest meal and cut back on dinner. Healthy snacks between the main meals will help remind your body that you’re not really starving it between the other meals.
7. Drink enough liquids. Nah, not so much that you unbalance your system and have to take whiz breaks every 30 minutes. Pay attention to your body. If you’re getting thirsty – drink something!
8. A multi-purpose vitamin supplement may not be absolutely necessary, but it won’t hurt.
9. Deserts and treats are OK as long as you’ve planned for them. Remember the calories in – calories burned thing. (Why would anyone force themselves to eat only the 100 percent healthy stuff and pass up the goodies? If that isn’t an incentive to go off a diet, I don’t know what is?)
10. Don’t forget the exercise. It doesn’t need to be complicated nor expensive. Walks, jogging and swimming are all good. Twenty to thirty minute workouts a couple times a week can help too. Burn those calories!
11. An occasional "splurge" on a high calorie meal once in a while won’t hurt a thing. Sometimes the body just needs (are you buying this?) a big, juicy hamburger and fries!
12. Pay attention to your body’s needs. Our bodies are smart. If you find yourself hungry for certain foods, go for it. Constant cravings are probably more of a habit thing. You’ll need to be careful here.
13. Don’t overdo it! Just because Hollywood and most advertisers are promoting the slim, sleek, curvy look, that doesn’t mean it has any relation to reality. Be you, be healthy and be comfortable.
OK – that’s it. Probably not nearly complicated enough to ask for the $495.94 though, huh? Dang, I need to work on that. Meanwhile, my body NEEDS a piece of apple pie?.
About The Author
Gene, through NuPathz.com, provides an easy reading self-help blog along with affordable books and materials written to help folks find the road to a more enjoyable lifestyle, to pass on some of life’s "secrets for survival" in a chaotic world & offer a few smiles along the way. It’s a down-to-earth, simple approach to discovering a better life. You can visit Gene at nupathz.com/
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For All Walks of Life
Why Walking Could Be the Solution to Your Fitness Dilemma.
Walk, don’t run, to your local fitness store and try on a pair of walking shoes.
For cardiovascular fitness, there isn’t an activity that’s more sensitive to the wear and tear of your body than a stroll through the park. Aside from being a tremendous tension releaser and a great metabolism booster, walking is a great exercise to strengthen your legs, abdomen, and heart.
But before we get into the crucial elements to this growing craze, first kick off the old shoes and slide in with the new.
Walking shoes, obviously, are the walker’s tools, much the way a baseball player relies on his bat and a golfer does his putter. So you can never be too choosy about what you slip your feet into.
Most importantly, perhaps, is that the shoes fit. If you seem like you may be in between shoe sizes, always choose the larger size. It is imperative that you can wiggle your toes inside your walking shoes and that you can squeeze a finger between your heel and the inside of your shoes. After securing a proper fit, it’s time to hit the streets.
Stretching, of course, is the first order of business, so take a few minutes before each walk to stretch your legs properly, increasing flexibility while decreasing the risk of injury. You want to emphasize the stretch around your hamstrings, quadriceps, and calf muscles, allowing these muscles to warm up before you begin your walk.
Walking may seem like merely an integral part of your life. You walk every day, whether it’s to your car, to the mailbox, or through a shopping mall. But what many walking hopefuls don’t understand is that there is an actual technique involved.
Walking is a heel-to-toe type exercise in a sense that you should always land with your weight on your heel before rolling onto the balls of the feet. Then, push off with the ball of your foot before landing on the heel of your opposite foot.
Throughout the stride, your arms should be loose and swinging with each step. Your back is straight during this and your knees are bent a tad. As you walk, your eyes should be focused straight ahead, with your chin up, your shoulders straight, and you chest pushed forward.
Your stride should be at a comfortable distance, not too short and not too long. The right stride will conserve your energy and allow you to maintain proper balance, form, and speed.
The more moderate pace for a walk is somewhere around 3 mph while a more advanced competitive walker will chug along at a 5 mph pace. Many walkers prefer to perform with weights, whether held in the hands or strapped to the legs. Before attempting this, you may want to work up such an exercise. However, walking with weights can build up strength and endurance.
Usually after the first two weeks of taking on this method of fitness, the walker will feel an increase in stamina and perhaps a loss of fat. Roads with sidewalks are ideal for the walker. That way, the walker doesn’t face the danger of being struck by motor vehicles. Under circumstances where sidewalks are not present, be sure to walk on the left side of the road so you are facing the oncoming traffic.
Athletic tracks usually provide a smooth surface for the walker, but when doing so, be considerate to others. Be sure to walk on the outside lanes. The inside lanes are generally reserved for joggers and sprinters so the slower your pace, the further outside you should be.
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