Customized Weight Control Programs
No one has the same health, neither should your weight control plan.
Today's Lifestyle
No book on weight management could be complete without due consideration to today's lifestyles and their impact on our health and weight. We might be puzzled why our weight creeps up on us until we stop to assess changes that have gradually occurred over the last several decades. One sign states that "Overweight is something that just snacks up on you". This addresses just one part of the weight equation. The other is seen in the decrease (usually subtle) in our daily activities. Why is it so hard to stay slim? Most people swear they don't eat as many calories as they did years ago-when they were 10, 20 or even 50 pounds lighter than they are today. Modern times have created a huge deficiency-a deficiency of exercise, resulting in big-time weight gain. All the labor saving devices have meant people get much less exercise than the average person did a generation or two ago. Back then people got exercise by living.
Few people realize the extent of this deficiency, even when the result of it is staring at us from the groaning mirror and bathroom scale. The tricky part is the deficiency comes from lots of little things, so little they're nearly invisible.
Compare a 1950's couple with a 2008 couple. In the 1950's the one car family meant the wife typically had to walk to work or at least to the bus stop approximately 1/4 of a mile away from home. Few multi-story office buildings had elevators for employees, so after the walk to work, the wife then had to climb up the stairs before sitting at her work desk all day using a manual typewriter.
In contrast, by 2008, the wife usually has her own car, so after a car ride and then taking the elevator to her work floor, she sits at her work desk computer. The difference does not seem like a lot, does it? After all the 1950's wife was not a physical laborer and she climbed maybe one flight of stairs to reach her desk and manual typewriter.
In fact, the difference in one year is about 16 pounds. Yes, assuming they are the same size, with the same metabolism and eat the same amount of food, just this described part of the 2008 wife's daily regimen will, in time, make her 16 pounds heavier. That's because the wife from 1950's burned 100 calories to walk to and from the bus stop or work, and -believe it or not-about another 100 calories using a manual typewriter instead of electronic keyboard. A few daily trips up and down the stairs at work burns another 20 calories, for a total of 220 calories extra burned every work day.
That's just the beginning.
Modern couples eat out 3-4 nights a week while 1950's couples ate out once a week. The difference is another extra 5-7 pounds from not preparing and cleaning up after dinner those two to three extra nights. In 2008 most couples have a dishwasher.
The TVs in the 1950's required jumping up to turn the knob approx. 15 times per night. Modern couples just use their thumb on the remote for an added 2 pound difference. Also 1 more pound can probably be added for not getting up to answer phone calls since cordless and cellular phones are always within easy reach.
The 1950's yard work also used to burn more calories with push mowers. Most Modern husbands have replaced push mowers with self-propelled or riding mowers. Difference? At 20 mows per year, over 4 pounds.
Hand tools were used for pruning, hedging, edging and preparing firewood in the 1950's. Modern couples use electric tools and gas machines which result in an additional 3 more pounds.
Back in the 1950's couples would walk to the corner grocery store, fish market, butcher, drug store, etc. and then carry the purchases home. The neighborhood stores no longer exist in 2008 and we all drive to shopping centers which adds another 6 pounds.
By now it is likely the modern couple is a good 50 pounds heavier than their 1950's counterparts. Even if they eat considerably less food, they will still be noticeably plumper. But we are not finished with the comparison.
Consider the modern auto, not just auto shift transmission but also power steering, power brakes, cruise control, power windows, power door locks, computer controlled climates, CDs, DVDs and tv power antennas. Back in the 1950's there were not even turn signals and you had to roll down the windows and motion with hand signals. This adds an additional 2 pounds to couples from 2008.
The 1950's file cabinet up and down searching has been replaced with electronic files on ergonomic workstations that probably add 2 more pounds to our modern couple.
The design of the modern home makes us fatter as many houses have changed from Multi-story to ranch style homes. No more stair climbing 10 times a day. No more running around opening and closing windows as air conditioning and heating keeps the climate controlled digitally. Some homes are even computer controlled to turn the lights and all the appliances on and off without flipping a switch.
We used to hear that modern lifestyles were becoming sedentary. We are past sedentary and at virtually immobile. Modern house motion detectors would only go off if someone visits the bathroom. This is the age of total lack of movement.
All the normal, everyday, no-big-deal ways we used to burn calories and keep slim are gone forever in our modern society.
That's why you must create an exercise program. Whatever activity you select you should pick something you enjoy. Consistency and practice will improve your skill and promote your enjoyment from it. Beginning exercise is the toughest step and sticking with it is the next hurdle. The majority of people joining health clubs (up to 80%) stop using them within six months. Do not start an activity program by overdoing it the first few times as this will discourage you and can cause bodily harm.
An exercise program is the way to prevail over an environment automated to the point of biological toxicity. What's more, not exercising is itself toxic, now recognized as a Major risk factor for heart disease. See your personal physician before you start an exercise program.
Exercise is an important part of any health and weight maintenance program. In such a program there are many benefits, such as toning muscles, strengthening the heart, muscles and skeletal system, and maintaining your body's metabolic activity at a healthy level. Several fitness groups have recommended a minimum of 30-45 minutes of sustained (continual) activity at least 3-4 times a week in order to obtain the cardiovascular and respiratory benefits of aerobic activity. This should be in addition to a five-minute warm-up and five-minute cool-down period.
Eliminate whatever risk factors you can before beginning. This includes reducing stress, stopping smoking, and losing excess body weight whenever possible. Exercise was not designed to lose massive amounts of weight so eating properly is essential. If you have risk factors and are less than 30 years old OR if you are over 30 years of age and plan to get involved in fairly strenuous activity, have your family doctor perform a stress test before your exercise program begins. He may or may not feel that this is an absolute necessity, but it is well worth the reassurance and piece of mind it can provide about your health.
Remember, the number one predictor of long-term weight maintenance is exercise!