It happens every year
By Dave Schreck
I pulled into the YMCA parking lot this morning, and every parking space was taken. I thought there was a free breakfast buffet in the lobby. Then I realized the new members were trying to make good on their New Year's resolutions. It reminded me of Easter when everyone goes to church for just one Sunday.
When I went upstairs, most of the equipment was occupied, but I knew that in a few weeks everything would be back to normal. The ambitious new members would be overwhelmed with excuses to stop their new routines. Interestingly, I've noticed the same overweight members at the club for years and realized they haven't lost any weight even though they were huffing, puffing and sweating. How could that be? Perhaps it's the 80/20 rule. Eighty percent of your weight loss comes from what you put in your mouth and 20 percent may come from exercise. But now research has shown that exercise actually increases appetite and does not promote weight loss. It has other benefits but not weight loss.
If about 90 percent of us fail to keep our resolutions and going to the gym doesn't help with weight loss, what should you do? Keep it simple:
- Pay attention to your macronutrients: Proteins, carbs and fats. Most believe they eat a healthy diet with organic whole grain breads, pasta, beans, potatoes, wild rice, squashes, organic cane sugars and free trade dates from Turkey. Experts have informed us that these foods are good for us. Unfortunately, these high-density carbohydrates may not be so good for us after all. Research shows they rapidly increase blood sugars and insulin levels leading to weight gain, elevated silent inflammation and the increased risk for all chronic diseases. Focus on lean proteins with lots of colorful, non-starchy vegetables. Consume the high-density foods — breads, cereals, pasta, rice, potatoes etc. — in very small amounts.
- Become aware of how stress is affecting you every day, including your health, productivity, relationships, and behavior. Learning to respond in the moment may take some effort; however, learning a simple relaxation technique performed two or three times daily can be effective. A simple process is offered at the end of this article.
- Succeed by making small changes. Try the new Zone baked foods and supplement with the Daily Essentials. You'll notice a difference within weeks.
Here's a simple and easy relaxation technique. Find a quiet place where you will not be disturbed. Assume a comfortable position sitting on the edge of a chair with your back straight, chin slightly down, eyes closed. Now simply focus on those things that are going on in your body and your environment. Begin to notice the sensation of your clothes as they touch your body, or the pressure of the surface beneath you. Now focus your attention on your breath, the gentle inhalation and exhalation. Do not try to alter your breath; just breathe naturally and comfortably. Now notice the sounds in your environment and just let go and relax.
Become aware of how it feels to do nothing for a few minutes while focusing on your breath and the sounds in your environment. Open your eyes, knowing that you can easily make this simple and powerful technique a daily habit.