Siegfried’s Weight Loss StoryLosing weight can easily become a point of focus in a persons’s life because like work and family, weight loss can take on a life of its own. Why? Because losing weight requires constant effort and resources in order to be successful. You also need to invest plenty of time perfecting your personal method of losing weight. But at the end of the day, you get to enjoy all of the rewards of your hard work! What is my story? When I started out with my own weight loss journey, I thought that I was knowledgeable about dieting and exercise. I mean, I had been in the medical field for over 30 years. I knew the current dietary guidelines from the USDA, ADA, and AHA. I was a firm believer in that as long as I exercised enough I would burn off any excess calories I took in. So why was I prediabetic, hypertensive, and overweight. I weighed in the 140’s in my 20’s and every year I gained a pound or two till I weighed 180 pounds 30 years later. I got this way even with the enormous amount of physical activity that I was doing yearly. My family has an “interesting” medical history. My dad was diagnosed with diabetes in his 50’s. This contributed to his having a stroke and heart attack years later. As his sugars got higher the doctors just upped his medications. My siblings are both overweight. In December of 2015 my hemoglobin A1C finally hit 6.0 , after slowly creeping up year after year. Of course, I was terrified of becoming diabetic and having to go on medications. I saw my parents taking medication after medication every single day. Day in and day out, my dad battled his chronic metabolic diseases with ever-changing pills and tablets. The worsening symptoms and test results did not show improvement in my dad’s metabolic disease… That meant more pills, more tests and even more visits to the doctor’s office. My dad was tired of it all and just wanted it to stop. I wanted my story to be different… So I did something about it! After years of various diet plans, I finally found one that worked and was able to maintain my weight and health with this plan. My success in losing weight and getting rid of my diabetes can be duplicated by anyone ! I felt empowered and finally, in control of my body. I was no longer waiting for health problems to simply claim my body. I was able to stand up and say “I refuse to be unhealthy because of my weight!” And now, we’re here and I am in the position to help others feel the same way I did when I lost weight. When I was starting out, what really helped me were the little things that enhanced my overall performance. Working out and dieting can be very challenging at times, but they become easier when you know the secrets. How can you make your weight loss journey easier?
Join a structured program to guide you on your weight loss journey. That is my #1 advice to you.Here are my exercise tips for you today:
- Breathe Properly – When you are working out, never hold your breath. Holding your breath might seem like an easy way to finish a movement, but it’s not.What is the proper way of breathing during exercise?When you hold your breath, oxygen in the blood is reduced and your muscles have less oxygen, too. Exercises typically have two phases: the negative (release) and positive (exertion).Inhale deeply through your nostrils during the negative/release phase and forcefully breathe out during exertion. This will take some practice but this is a time-tested breathing method especially for those of you who regularly perform resistance training workouts.
- Warm Up and Cool Down – Warming up and cool down exercises are essential for keeping your muscles safe from injury. I keep these really short and no longer than 5 minutes. What are the benefits of warming up and cooling down? Warming up increases blood flow to major muscle areas and prepares your entire body for a workout. Cooling down on the other hand, may help reduce muscle soreness and stiffness after a workout.Warm up exercises can be performed a few minutes before your main exercise. It would be best to have a short recovery period after your warm up exercises before starting on your main workout routine.
- Exercise in a fasted state – Many folks like working out early in the morning because it complements their work or study schedules. I take advantage of my overnight fast to exercise in the morning because my glycogen stores are low.The benefits of this are numerous, but it is difficult to do if you are not fat adapted.
- Stay Hydrated – Hydration is essential for keeping your body functioning at an optimal level. Contrary to popular belief, drinking lots of water does not cause water retention! Eating lots of carbohydrates causes water retention. That is why when you eat a high fat or protein diet you are constantly going to the bathroom.Water retention often occurs when the body detects very little water intake throughout the day. If you want your body to release excess water, you need to drink lots of water regularly.It is common for fitness buffs to pass water every few hours because they drink the required amount of water for their weight.To obtain your target water requirement, simply take your weight in pounds and divide it by 2. So if you weigh 180 pounds, you will need approximately 90 ounces of water a day to remain hydrated.