A few extra stubborn pounds is not cause for major concern, but when subtle weight gain turns to creeping obesity, we need to take action. Today I'm going on the Steve Harvey Show to tape a segment on weight loss. The goal of the segment is to talk about weight loss and how to shed 20 to 30 pounds. One of the guests on the show isn't dramatically overweight, but still needs to lose a few inches through the waistline.
For the last few days I've been thinking about ways to communicate the concept of creeping obesity. Creeping obesity is exactly what it sounds like. One day you wake up and you realize that the scale is reading a few pounds more than it did last month. No big deal. Truth be told, it's not something I would worry about much, either, but my antenna would certainly be up. A few weeks later, you get on the scale again…oops, another pound. But it's just one pound, right? An extra pound here, an extra pound there - they all add up.
At the end of one year you might be ten pounds up. Clothes are fitting tighter, so you buy a different size. Another year goes by and a few more pounds are added onto your waistline. One day you go to the doctor and you hear the words, "you're overweight." Before long, those extra pounds that crept on bit by bit become what's called creeping obesity.
What can you do?
- Get Out of Your Head: The first thing a lot of people do when they've reached their body's weight-related tipping point is overanalyze or overplan. "I'll start on eating better on Monday," or "I'll start in the New Year because everyone else will start their resolution then," <----------(I actually heard someone say the other day). No! Start right now. You don't have to kill yourself, deprive yourself or do a complete overhaul of your life, but you do need to take better care of yourself little by little. Stop thinking about it and do it. What's the worst thing that could happen?
- Don't Diet: I really want to emphasize this because it's probably the first thing most people will do. If you diet by popular terms, you'll likely try to eliminate fat, cut too many calories and eat diet foods - all of which will absolutely positively make you gain weight.
- Do Eat Clean: Eating clean isn't a trend. It's not a gimmick. It's what you need to do to maintain an optimal weight. What's clean? Look at the back of anything that you eat. If you can't pronounce it, or if it contains more than a few ingredients (give or take), it's probably not clean. If it can sit on a shelf for months without going moldy, it's probably not clean. If it contains the words artificial sweeteners, high fructose corn syrup, hydrogenated oils or enriched flours it's not clean. Eat exactly the opposite of these foods and you'll likely clean your diet up a lot.
- Don't Do Slow and Steady Cardio: Cardiovascular activity is good, but slow, easy cardio - particularly for long periods of time - will likely store fat and kill muscle.
- Do Start Doing High Intensity Intervals: If you do high intensity interval workouts, like this one, religiously - and don't overeat, I promise that you will not only lose weight, but you will shape your body. Combine this with strength training and you've got a magical fitness combination. All you need to do is three to four 45 to 60-minute workouts a week to get the benefit. That's it. Do what you enjoy, but do it with vigor!
So many people believe weight gain is inevitable as we get older. A 40-year-old body certainly doesn't have the advantages of a 20-year-old body, but weight gain isn't mandatory. You can actually do a lot to take care of your body to help maintain a closer-to-optimal weight range - at any age.
I take weight loss very seriously. I see more and more kids overweight, and I see more and more adults distressed about their own weight. I'm a huge advocate for people…and not so much for big food. I don't like the way people are conned into buying foodstuff under the guise that it's healthy. in fact, most healthy sounding food is little more than junk food with healthy-sounding labels, like "all natural," or "whole grains," or "more fiber." Get more information on understanding nutrition labels here.