Move more!

I saw a tweet today about how people who move more tend to lose more weight. This seems obvious but let's take a closer look. You need to create a 500 calorie per day deficit for 7 days to lose a pound. The average person burns about 1500 to 2200 calories each day if they're relatively inactive. Following a very intense exercise session, like a 1 hour cycling class, you likely use around 500 calories. You would need to do this for 7 days to lose a pound. The majority of the calories that are used daily are used for activities of daily living (walking, chores, and yes, even digestion). It is much easier to increase calorie usage by increasing daily activities than to pound away on the cycle. I am not arguing against planned exercise, which has critical benefits for strength and cardiovascular fitness, and as such is very important. I am suggesting that for weight maintenance and even weight loss, small, daily changes are achievable. So, take the stairs today!

Fiber!

Several tweets today are all about fiber and exercise decreasing visceral fat. So, here's the skinny on fiber. There are 2 types, and you need to know the difference. Soluble fiber, which is present in fruits and vegetables, slows down the absorption of sugars from the meal. It is critical for controlling insulin response (more on that later). Insoluble fiber is exactly that, insoluble. It comes from nuts, seeds, and whole grains. It adds bulk, which helps move things along. There is no set guideline for how much fiber you should eat each day, since it is not considered a nutrient. But generally speaking, men need at least 30 grams, and women need at least 25 grams. A few tips, though: increase slowly, eat both types, and drink lots of water with your fiber. We'll talk about exercise later; happy bulking!

Natural Instincts

We are living in a world of nutritional pollution. Our natural instinct is to eat as much as we can so that we can continue to thrive. This worked well when we were hunter gatherers and all we had to eat were vegetables and fruits and other things that we could gather. But now we are surrounded by energy dense food that has little nutritional value. Prepackaged, fast foods are everywhere. They taste good, they fill us up, and they give us energy. Even so, we are starving for nutritionally dense food and as a result, we continue to eat to try to satisfy our cravings, but we only get heavier. We don't look like were starving, but we are. So the next time you crave a Honeybun for a snack, consider instead of piece of whole wheat toast covered with nut butter.

A Healthy Life

Welcome to my blog! I am new to this, so if you are following me, please be patient. I am a veterinarian and I own a consulting company. I have developed a new passion for weight loss, health, and wellness, and will share what I have learned on this blog. I am a health coach with Take Shape For Life. Through this company, I lost 34 pounds and have kept it off. I have the same figure that I had in high school at the age of 40, and feel great. Feel free to contact me if you would like to achieve your weight loss goals. Otherwise, stay tuned to my blog for tips for optimal health that anyone can use.