Exercise Program

Individuals should make a zealous effort to continually develop and evolve eating strategies that promote success. There is no book now, and there will never be a book, that can dictate the precise nutritional regimen each individual should ensue to warrant success. Individuals must devise their own easy to follow eating plan based on moderation, variety and balance. This strategy is the only way the nutritional plan will continue for life. There is no one set plan for any given individual, however, these are the facts:

To lose weight, fewer calories must be consumed than expended; to maintain weight loss, the number of calories consumed and expended should be approximately equal.

• Woman and inactive men generally need to consume approximately 2,000 calories to maintain there current weight; men and very active women need to consume approximately 2,500 calories to maintain there current weight. 
  
• To lose one pound an individual must burn off, 3500 calories; therefore, consuming 300-500 less calories per day (7 x 500 =3500 per wk.) will result in a weight reduction of approximately one pound per week which is a healthy and realistic goal.

As mentioned repeatedly in this article, consuming reduced-fat, low-fat and fat-free products is not enough to succeed in losing and maintaining weight loss. Individuals must be very conscientious concerning their daily consumption of calories. Education is key, individuals should learn how to eat foods that are naturally low in fat (foods that have not been processed, replacing the fat with high caloric sugars). The more foods are processed, equates to the increased fiber and bulk that have been excised, thus, the more calories per gram. For, example it is now three in the afternoon, the satiety from lunch has long since faded and it is time for a snack. The individual reaches into the refrigerator and snags a twelve-ounce bottle of advertised "fat-free" apple juice and within ten seconds the juice is gone but the appetite still lingers. This individual has just consumed some 165 calories (of his/her allotted 2,000 calories for the day). This glass of juice could have been substituted with a glass of water (zero calories) and an apple (65 calories). The individual would then have enjoyed the satiating effect while the digestive system processed the apple. Snacking between meals is probably the most detrimental aspect to any diet; the key to success is to find snack foods that are palatable, high in bulk/fiber, and low in calories. Back to the apple, when is the last time you sat down and snacked on say two or three apples at one sitting? However, you could sit down and easily consume 10-15 reduced-fat Oreo cookies with a glass of milk comprising some 950 calories or almost half of an individuals daily allotment of calories. The difference is the apple is more filling secondary to the bulk and fiber as compared to cookies with their high sugar content and subsequent high-density calories. Individuals must also learn how to be prepared so they do not set themselves up for failure. Individuals should always have a nutritious low calorie snack available. Do not expect to find something appropriate to eat in a vending machine or at the convenient store around the corner because you will inevitably end up with a bag of Doritos and a Coke.

The consumption of alcohol represents another hurdle for many individuals. Alcoholic beverages are full of "empty calories." Twelve ounces of beer contain approximately 150 calories; the same quantity of light beer contains 105 calories. A glass of wine or shot of 80 proof distilled alcohol contains around 100 calories. If a person were to only consume one beer or one glass of wine over the course of the evening their diet strategy would probably stay intact. However, this is rarely the case, alcohol decreases your inhibitions so once you have consumed one drink it usually results in another. After a couple of drinks an individual's will power decreases and they will often indulge in poor eating habits. I am not suggesting giving up drinking completely, that would be an unrealistic goal. However, each individual should develop techniques to reduce their alcoholic intake. For example, if a person's occupation requires them to entertain individuals several times per week, first have a nutritious light meal prior to arriving at the function. Next, make your drink of choice a glass of water with a slice of lemon. Arriving at the function on a semi-full stomach and refraining from alcohol will assist tremendously in keeping an individual's will power in check.

An exercise program is the foundation behind any commitment to improve one's health. According to the American Heart Association, a 200-pound individual who consumes the same amount of calories but walks briskly each day for 1-2 miles will lose approximately 14 pounds per year. The following chart reveals the number of calories utilized per hour for various activities involving 100, 150 and 200 pound individuals.

Source: American Heart Association  

Realistically, the calories an individual burns while walking his/her 1-2 miles is probably negated with the refreshing glass of Gatorade consumed upon the completion of the walk. However, the commitment this individual made to drag his/her body out of the warm bed at sunrise to subject oneself to pain, will set a positive atmosphere for the entire day. First, this individual's metabolism will be in relative shock racing to keep up with an energy expenditure that is usually not reached until way in the late afternoon if reached at all. Secondly, this individual is now developing a sense of self-worth and devotion towards his/her goals. Donuts, sitting in the lobby at work, no longer represent the same temptation nor will second helpings or late-night deserts. Thought processes, such as, "Why should I negate all my early morning workouts by consuming these unhealthy, fattening foods?" begin to dictate actions in a positive manner.

Unfortunately, dropout rates from all fitness programs is excessive, statistics indicate that only 20 percent of those individuals that begin an exercise continue to exercise for one year. Exercise programs should be tailored to an individual interests and considerations. For example, ex-basketball players should research where there are pick up games are being played, if golf is your passion, briskly walk the course instead of riding in the cart, ex-swimmers find a masters program that meets at lunch, house-wives start a walking social group, etc. Goals for physical activity should involve a minimum of 20 to 30 minutes 4-5 times per week. Individuals should strive to reach a heart rate that is 60-80 percent of their maximum rate (estimated maximum heart rate can be calculated by using the standard 220 minus an individual's current age).

Individuals, who are creative in developing an exercise agenda, combining physically challenging events in a social atmosphere, are more likely to sustain their efforts over the long term. Research indicates that individuals who include physical activity in their weight loss programs are more likely to succeed in keeping the weight off. In addition to promoting weight control, exercise improves strength and flexibility, increases HDL levels (good cholesterol), reduces individual's risk of heart disease, and helps to control blood pressure and diabetes, while promoting an overall sense of well-being.