-Deanna Martinez
It’s that time again – time to make those New Year’s Resolutions. The number one resolution for many is to lose weight and exercise more. Virtually everywhere one looks during the month of January there are books describing the hottest trends in dieting, from low fat, to low carb, to vegetarian, and high protein diets – the list goes on and on. Videos and exercise equipment bombard dieters from every angle, often more concerned with selling a product or idea than truly helping individuals to live a healthier lifestyle.
Not surprisingly, many who follow these, often extreme, dieting methods that restrict entire segments of food, struggle to see results or to find a healthy lifestyle they can maintain in the long run. In many cases, these struggles derive not from failure in an exercise program or with counting calories, but rather from the idea that some foods are ‘bad,’ while others are ‘good.’
On the flip side, others seeking weight loss, refuse to closely examine their food choices at all, with the erroneous idea that what they eat will be cancelled out by extreme exercise or a rigorous adherence to specific calorie calculations.
Such extreme views of food often result in dieters who fall back into unhealthy habits and give up on their resolutions entirely, due to lack of success with weight loss and low energy levels. The most critical aspect of resolving to lose weight and live a more healthy lifestyle, is a whole life approach, meaning individuals must implement an exercise routine, count calories and replenish and fuel their bodies with all kinds of healthy food at appropriate times throughout the day.
In recent years carbohydrates have been treated like the proverbial redheaded stepchildren of the food groups. However, not all carbs are created equal. Simple carbs, according to the Livestrong website, are simple sugars often found in fruit, processed breads, candy and cereals. These simple sugar foods provide a quick burst of energy. Generally, they have a greater effect on blood sugar levels, with sudden surges and crashes. However, in the case of fruit these simple sugars offer a wonderful source of vitamins and fiber and ought not be overlooked or excluded from a dieter’s menu. Fruit is an excellent choice in conjunction with protein or a more complex carbohydrate to offer a quick initial boost of energy to get one going. Fruit is also a great choice right before or after a workout to boost or replenish the body’s energy levels and in turn avoid feeling sluggish.
Whole grain carbohydrates, or complex carbohydrates, are found in vegetables, legumes and whole grain products. These too offer great source of energy, with more sustenance. Slightly more difficult to digest, the complex carbohydrate is an important component to feeling energetic all day long. Many experts recommend whole grain carbohydrates in small portions at every meal to maintain a consistent supply of long-term energy.
Protein, found in meat, eggs and fish, helps to build tissue within the body, such as skin and muscle. Consumption of lean proteins stabilizes blood sugar levels and in turn energy levels. Healthy levels of protein ensure exercise performed has the desired effect of burning empty calories while simultaneously strengthening the body. The body tries to reserve protein for building up the body, and relies on carbohydrates and complex carbohydrates to provide the body with stable energy throughout the day. If dieters do not consumer enough carbohydrates and fats, the body resorts to stealing protein from healing and strengthening the body in order to fuel it. As a result, rather than becoming stronger through exercise and regimented eating, the body actual becomes weaker.
Fats, like simple carbohydrates, provide the body with lots of energy. Due to the 9 calories per gram within fat, fats provide great energy for endurance exercises. Of course, over-consumption of fats makes weight loss difficult, as they are harder to burn off. Livestrong.com recommends restricted consumption of fats in combination with an active lifestyle.
The key to long-term weight loss and a healthier lifestyle is a complete and balanced approach to food and exercise. The experts at Aspen Club and Spa would love to help you find that balance. Come on in; discuss your fitness goals with a professional trainer and get started on a new you today!
