Biophilia Tracker takes health in its own hands
Biophilia Tracker takes health in its own hands
As humans, our perception of what is real or what is possible is created in our own minds. Countless patients have lost weight, reversed disease and changed their entire lives by adopting healthier eating habits, and it always comes from convincing themselves that it is possible. On the other hand, they have trained their minds to believe that reaching a healthy weight is impossible for them. They create the illusion that their genes, age, environment, lack of time or other factors will always determine their health and weight.
Throw lies and excuses out the window if you want to succeed in developing healthy habits and achieving a healthy weight. It's possible for everyone to gain a healthier weight, regardless of your genetic makeup, your schedule, or your "slow" metabolism. The key to unleashing your healthiest self is creating an intention to become healthy and believing in your ability to do it. Get rid of the following lies that may prevent you from taking control of your health and vitality:
1. I accept being overweight because my metabolism slows down with age.
Fact: Research shows that lean body mass decreases with age, while the percentage of adipose tissue increases. These changes have been shown to slow down metabolism. Before you get discouraged, it's important to note that researchers also believe that we can delay the physiological changes associated with aging by changing our diet, quitting smoking, and participating in physical activity. A study found that 46-year-old women who walked 5 days a week and resistance trained 2 days a week improved body composition and lost weight in addition to eating a high-protein diet.
The second way to increase lean body mass is to reduce the amount of time you spend sitting. As adults age, we tend to spend more time sedentary, which also increases the risk of weight gain. One study found that sitting at a desk all day increases the risk of weight gain. They found that the work environment had an effect on being overweight. To prevent your metabolism from dropping, stand up more, sit less, and take at least 10,000 steps a day.
2. I am overweight because of my genetics.
Fact: Genes play a role in your metabolism and obesity risk, but they don't determine the rest of your life. Emerging research focuses on how nutritional and environmental factors alter the expression of our genetic makeup. This suggests that there is still hope for those who do not inherit the "naturally thin" gene, because our diet can actually change the expression of our genes. Regardless of your genetic makeup, eating a plant-based diet that includes fruits, vegetables, whole grains, nuts, and legumes can significantly reduce your risk of being overweight.
3. My schedule is too busy to exercise.
Fact: You don't need to spend two hours a day at the gym to understand the benefits of exercising. When it comes to exercise, a little can go a long way. The Centers for Disease Control and Prevention recommends that all adults (ages 18 to 64) make time for 150 minutes of aerobic activity per week (plus two days of strength training). This weekly goal can be achieved by doing 30 minutes of cardio 5 days a week in combination with strength training.
If you can't set aside 30 minutes in a row, try breaking your workout into smaller chunks, such as 10-minute workouts 3 times a day. The main challenge with any exercise program is establishing a routine. Many of my patients find that putting in 30 minutes a day is well worth the increased mood, productivity, and energy levels they get from exercising.
4. I don't have time to cook.
Fact: If you have time to sit down at a restaurant, then you have time to cook at home. Considering the time it takes to drive to a restaurant, be seated, order, wait, eat, and travel home, dining at a restaurant can take more time than cooking at home. Eating at your own table isn't just about saving time; it also saves money and calories.
Research shows that when eating out at fast food chains, people tend to underestimate the calories in their meals — not just a little bit. A 2013 study found that nearly two-thirds of adults, teens and school-aged children underestimated the number of calories in their fast food by at least 175 calories.
The damage doesn't just happen at fast food restaurants. Another study that examined the calorie content of the top 400 restaurant chains in the United States found that home-style restaurants had more calories, fat, and saturated fat than entrees at fast-food restaurants. Best of all, cooking at home can put you back in control of your waistline, health, and vitality—and it's worth the time.
5. Diabetes is inevitable because everyone in my family has diabetes.
In fact, many diseases can be avoided and controlled. We can use Biophilia Tracker to monitor our physical state at any time, make adjustments, plan our health, make ourselves understand our body better, and take our health in our own hands.