Fitness & Weight-loss – A sustainable approach

So much has been said about Weight-loss and fat-loss. Increase protein, eat this supplement, delete carbs from your diet – the list goes on. But, to be honest, it is imperative for us to understand that food has a number of functions relating to us humans – more than calories, it nourishes us – it provides us with life and energy, it is a social activity which brings people together – and making it a banal activity relative to a weighing scale is almost like killing yourself just a little bit more everyday.

First things first, lets talk about nutrition. We must understand that we all sustain off mother earth and the earth mother provides us with all that is required to survive and sustain – Meaning – eat locally produced fresh, whole foods. Whole foods are a combination of Macro and micronutrients that the body requires. Food has already been customised through millions of years of evolution to a particular place – depending on the climate, soil type etc, nature has already customised the foods to give us the nutrients required. So don’t shy away from eating the local cuisine indigenous to the place you live – it already has all the nutrients you need. So savour it.

Do not diss carbs – they are the easiest form of energy that our body can access – so use it. Anything in excess is harmful to the human body – and such is the case with carbs – or proteins or fats or supplements. So the solution to this problem is portion control. Eat everything – but in moderation. So eat those carbs and enjoy them the way nature meant for you to. Again, choose the healthier option over the processed food option eg. Multigrain bread over White Bread or Boiled Potatoes over Fried ones etc. And remember that protein too has calories – anything in excess of what the body needs, will be stored in the form of fat including any excess protein. Understand what portion sizes are – and stick to them.

Movement : Remember to move your body. One hour of exercise a day does not mean that you have the license to be a couch potato for the remainder of the 23 hours. Do activities of daily living or Non – Exercise Active Time ( NEAT) – take your dog for a walk, go for a stroll and enjoy the evening breeze, or run some errands and make yourself useful, take the stairs instead of the elevator – look for reasons to be active. As human beings we evolved to be constantly moving – either to hunt for prey or to gather food – you will be surprised to see how resilient your body is and how much stamina you can build. The beauty in the human body lies in the fact that it is constantly evolving and adapting to the stressors that you put it through. So the limits actually are in our minds, the ones we place on ourselves – not in our bodies. Consistent movement through the day keeps the body energetic – keeps the hunger pangs at bay since you are occupied – mind and body. Most times, we have a tendency to eat, munch and snack because of boredom.

Sleep : Do not underestimate the power of sleep. A human being needs an average of 6-8hours of sleep on a daily basis. Anything less than this amount means that the body has not rested enough and is working on overdrive. To keep going through this phase of overdrive the body releases the stress hormone Cortisol to push through. There is a tendency of sweet cravings and consumption of copious amounts of caffeine which are instant releases of energy into the system – or a quick fix to the actual symptoms of tiredness/ exhaustion that the body is sending out to you. The body needs rest. Anything else, is only a short-lived quick-fix.

Water: Our body is made up of elements – 70% of which is water. We were taught this in school – and yet, we do not seem to understand the inherent need to stay hydrated. Feeling cranky? Having a headache? Feeling hungry? – Many a times, we mistake that these are isolated incidents when in fact these are all just signs of us being dehydrated. Whether or not you exercise, the body needs the water content to be continuously replenished – even existing – basic processes like respiration, digestion, excretion, perspiration – require volumes of water. Each body type is different and  off course the water intake depends on the weather and climate that you are in – but once you start listening to your body, you will know what is adequate for you. 

Workout : Movement is imperative to all and we have been taught since childhood the importance of sport & strength. The benefits of getting a daily workout in are many and widely known – be it a toned body, improved immunity or reduced incidence of lifestyle diseases ..the list is endless. However, it is important to understand that to truly benefit from a workout routine, it is important to include both cardio and strength elements to your schedule while periodising the training schedule & load. Cardio helps in the cardiovascular conditioning while Weight training helps in strengthening the musculoskeletal system. So don’t just limit yourself to an endless number of miles on the bike or on your legs but do include an element of mobility & strength to truly enjoy good health & fitness.

Stress: Stress is a condition in which the sympathetic nervous system gets active – the body releases the fight or flight hormone and the body is under duress. There is adrenaline and cortisol which is released to rouse the body for emergency actions, the heart pounds faster, muscles tighten, blood pressure rises, breath quickens and senses become sharper. It improves concentration, productivity improves strength & stamina. However, we have to keep in mind that this should be happening in case of emergencies only. If the body is continuously under stress, it stops being helpful and causes more problems – these can manifest in the form of Depression, aches & pains, social isolation, sleep issues, autoimmune diseases, digestive problem, – it gets customised to every individual. So, it is imperative that we are able to effectively manage stress and keep the body in balance. This can be done through mindfulness practices which include and are not limited to journaling, meditation, exercise, yoga, spending time with friends & family, listening to music, ensuring you get enough rest and eat a balanced healthy diet, stick to a schedule. Choose that which works for you and benefits you and stick with it.

Supplements: Supplements are required if and only if you are not able to get the nutrition from real whole food. As the work load keeps increasing, there maybe a requirement to supplement your meals with additional nutrition – however, do remember that they are supporting your nutrition plan and are not meal replacements. Whole food has a combination effect on the body, it is a mix of macro and micro nutrients all of which are essential for efficient functioning of the human body.

Snacking: Snacking refers to anything that you eat between your meal-times. In case of long breaks between the hours of the meals, do include healthy portion controlled snacks – this can include fruits and nuts. As a general rule, avoid anything that comes out of a wrapper – whole foods, fruits and nuts are all packed with nutrients which aid in healthy living. If you are like me, you will feel hungry between meals especially between lunch and dinner. Plan your snacks and keep them portion controlled. It is the best way to keep a track of quality and quantity of fuel going into your system.

Alcohol: Alcohol gets a bad rap – its dehydrating, its empty calories, you tend to overeat under the influence… the list is endless – at the same time, it is social, brings people together, helps you relax, gives you a sense of celebration – all of which have an undermined emotional and psychological value – so its best to plan it out and drink responsibly – ensure you pace yourself, fix a quota and stick to it, make it a point to compensate for the dehydrating effects and plan the evening including the snacking and the meals. Also, enjoy it on occasion.

Essentially, as is the case with anything worth having, being fit and healthy requires hard work and discipline – there are no shortcuts – you have to put in the work, you have to be disciplined and you have to do it everyday. it is just like a marriage – you need commitment, discipline and a daily reminder to put in the work. Ensure that the path is sustainable and something you can do for the rest of your life.