The battle against fat rages on. Never more than today when the combination of sedentary lifestyles and supersized meals are compounding the weight problems plaguing modern society. In 2009, a whopping 63.1% of adults and 16 to 33% of children and adolescents in the US were either overweight or obese. This statistical data is a forecast of health problems to come and the numbers can get higher. It is ironic that despite all the medical advancements that we spend billions of dollars on to prolong life, we forget the very basics that ensure that we even get a chance to enjoy the fullest rewards these advancements should bring, which is a long and active life.
In your 20s, having a balanced and regular eating routine will improve health and weight. Something as simple as eating breakfast can dramatically improve total well being and can give you a sense of control over what you eat throughout the day. Eating every 3 hours thereafter will ensure optimal metabolic activity but choosing whole grains and greens over white, refined carbohydates will keep you from eating in between meals. Exercise for 30 minutes to 1 hour in equal measure with cardio and weight training three times weekly. Alternate with cardio and aerobic exercises on off days for 45 minutes. This is the decade when you start investing for your health and developing habits that will support your goals of a fit and healthy life.
In your 30s, you begin to notice the tell tale signs of aging. Metabolism slows down every decade by 1 to 2% and you may notice that it becomes difficult to maintain your weight, much so to lose it. This is the time to be more conscious of what we eat and avoid the kids leftovers. Focus on the quality of food that you eat and go for high quality protein and carbohydrates for energy. Your metabolism can be improved by certain foods such as chili pepper by as much as 23% and drinking green tea can help reduce appetite and regulate sugar. Consider circuit training 4 times a week with one day cardio. Mix up your routines to confuse muscle memory. Incorporate yoga or Pilates to pull everything in and up and prevent sagging.
For women, your 40s is when estrogen levels decline and when water retention can become an issue. Metabolism continues to decline and the number of daily calories that you need decreases. Avoid salty foods to discourage bloating and eat more of green, leafy and cruciferous vegetables to metabolize hormones especially estrogen. Exercises should include 3 days of moderate weight training at 30 minutes to one hour per session and 3-5 days cardio. It is harder than when you were younger but with less impact and intensity, you can avoid injury. Pilates and yoga is still beneficial and should be added to your routine if you can.
Starting a healthy lifestyle is never too late at any age but it pays to start early. The earlier you start improving your dietary and fitness habits, the more likely are you assured of a long, active and rewarding life.
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