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The Foundation of Fitness: Nutrition and Exercise
Before diving into the world of supplements, it’s crucial to establish that no supplement can replace the benefits of a balanced diet and consistent exercise regimen. According to the Centers for Disease Control and Prevention (CDC), regular physical activity helps improve overall health and fitness, and reduces the risk of many chronic diseases. Nutrition, on the other hand, provides the necessary fuel and nutrients to support bodily functions, muscle recovery, and energy levels.

The Role of Supplements
Supplements should be viewed as enhancers, not replacements, for a healthy diet and exercise routine. They can fill nutritional gaps, but they are not the cornerstone of fitness. For instance, a protein supplement might be useful for someone who struggles to meet their protein requirements through diet alone, especially in the context of muscle building and recovery.

Common Misconceptions and Marketing Gimmicks
The supplement industry is fraught with exaggerated claims and misleading marketing. The Federal Trade Commission (FTC) has outlined several red flags to watch for when considering a supplement purchase:

Promises of rapid and substantial weight loss without diet or exercise.
Claims of permanent weight loss even after discontinuing the product.
Guarantees of blocking fat or calorie absorption leading to significant weight loss.
Assertions that the product works for everyone, regardless of diet and lifestyle.
You can explore more about these red flags in the FTC’s “Red Flag Report” (download here).

Supplements Worth Considering
While many supplements do not live up to their claims, there are a few that have been supported by scientific research:

Protein Powders: Useful for muscle repair and growth, particularly if you are not getting enough protein from your diet.
Creatine: Shown to improve strength, increase lean muscle mass, and help muscles recover more quickly during exercise.
Vitamin D and Calcium: Important for bone health, especially if you have a deficiency confirmed by blood tests.
Omega-3 Fatty Acids: Beneficial for heart health and potentially helpful in reducing inflammation.
It’s important to consult with a healthcare provider before starting any supplement, especially if you have underlying health conditions or are taking other medications.

Making Informed Choices
When considering supplements, it’s essential to do your research and choose products from reputable manufacturers. Look for supplements that have been third-party tested by organizations like NSF International or the US Pharmacopeia (USP) to ensure quality and purity.

Conclusion: Supplements as a Supplement
Ultimately, supplements should not be seen as a shortcut to fitness or a substitute for the more challenging aspects of health, like consistent exercise and a balanced diet. They are best used to complement an already healthy lifestyle, not compensate for a poor one. By focusing on the fundamentals of fitness and using supplements judiciously, you can achieve lasting health benefits without falling prey to quick-fix solutions.

There are commonalities of those of us that struggle with weight. Due to many years of unhealthy habits and food choices, we have found ourselves overweight or obese. Habits are hard to break but they can be broken. Replace the unhealthy habits that have made you heavy with healthy habits to not only help you to lose weight but to keep it off and maintain. I’ve probably lost 2,000 pounds in my lifetime only to lose and regain plus a few bonus pounds from the diet. To help you to lose weight and reach your weight loss goals, notice if any of these habits are applicable to you. If so, change the habit, change your weight, change your life.

1. Eating sweet, sugary treats regularly. If you can eat a bite of something you’d like to eat, great! However, if it is a trigger food to set you off on a day-long binge (or longer), it is best to avoid eating it in the first place. Be aware of your behavior and know yourself. There are some food choices that I just can’t handle. Thanks to losing my weight and maintaining it for years, I’m now able to be more in control. My trigger foods have lost their power over my ability to make healthy choices.

2. Eating the majority of meals in restaurants or fast food. Restaurant portions are huge. Usually, a portion in a restaurant is the equivalent to three or more healthy portions. If you must eat out, ask for a to go box at the time that you order. When your meal comes, take your single portion and put the rest in the box. You’ll save calories and money to eat it the following day. Fast food is void of nutrition but packed with calories, fat, and carbohydrates. Fast food may be fast but it is far from healthy. The additional time you spent in preparing something healthy for you is minimal compared to the additional time spent trying to lose the weight from fast food.

3. Faster causes fatter. Slow it down. It takes 20 minutes for the message to travel from your stomach to your brain that you’re satisfied. Yes, it take 20 minutes for your brain to essentially catch up to your stomach’s “I’m full” cues. Eat slower to allow sufficient time for your stomach to communicate with your brain. In 20 minutes, you can consume a lot of excess food. Put down your fork or spoon between bites.

4. Have a sedentary mindset. Become aware for small ways to be active. Exercise is important yet being active is also a mindset. Look for ways throughout your day to be more active. Little things can lead to a more active lifestyle and extra calories burned along with a boost to your metabolism. Take breaks and go outside for a different perspective and for some fresh air. Muscles were meant for movement rather than sitting at a desk all day. Take the stairs instead of the escalator; park further away rather than drive around for a closer space. People that lose weight and maintain it have a mindset to move their body.

5. Don’t exercise regularly. There’s no way around it, exercise is a component to weight loss. Exercise (such as walking) a few days a week along with resistance training is the key to weight loss. Resistance training is important because it builds muscle. Muscle helps boosts your metabolism and burns more fat. Even walking around the room, walking in place or lifting hand weights during commercials while you watch television can make a difference.

6. Eating as a recreational activity. Eating in response to true hunger is a physiologically and psychologically satisfying, nurturing experience. Many people eat out of food triggers, soothe emotions, or even provide an outlet for boredom. Eat because you are physically hungry and not according to the clock or in response to your head.

7. Skip meals. One of the ways to encourage a late day binge is to skip meals. By skipping meals results in larger meals and unhealthy food choices. Being overly hungry triggers eating fast and overeating, along with poor food choices. Feed your body throughout the day to avoid issues with insulin and blood sugar rise and crash episodes.

Habits are created and habits can be broken. Identify the habits that promote overeating and unhealthy food choices. Become aware of how many habits don’t serve you well and assist you in losing weight. After you’re aware, it’s time to take action. Take the heavy habits and exchange them for healthy habits. Before you know it, your new healthy habits will be such a natural part of who you are and what you do with your diet and activity per day. If you’re tired of being heavy, ditch the habits that make you heavy. Healthy habits are the way to reaching your weight loss goal.