I recently read a graph, released by the Annals of Internal Study, showing that a person could increase their life by seven years by simply staying in a normal weight category (assuming they don’t smoke).
In their study they found that when a person’s weight goes from normal (which is classified as a body mass index of 18.5 to 24.9) to overweight (a BMI of 25 to 29.9) they would typically lose three to four years from their life.
Increase their fat mass even more, to obese (a BMI of 30 or greater), and they have effectively decreased their life by seven years, or 61, 360 hours.
Wow. Think of what you could do with seven years?
So, how do you add those years and hours back into your life? Once sentence: better food and more fitness.
You need to eat better and move more. But, you’re smart and I think you already knew that. It’s no secret that the only proven fountain of youth is a healthy diet accompanied by regular exercise.
Now, the real million-dollar question is how can you accomplish this task of living longer, but without having to live like a monk? How can you do all of this and still enjoy the good food and drink the world has to offer?
Simple: Moderation and follow these three tips.
First, eat like a nutritionist five days a week and then cut yourself some slack the other two.
We all know it’s impossible to behave 24/7. We all have our vices. Mine are many and include spiced rum, cookies and pizza, and when I eliminate these completely from my diet I get super cranky (not great for my marriage either), and sooner or later (when I can’t take it anymore) I binge.
Sound familiar?
But if we eat well five days a week and do moderately OK for breakfast and lunch on the other two days, we will have allowed ourselves the ability to have our vices in our life for the evenings and not fret about it too much.
Second thing, start prepping your food so it becomes as fast as the drive-thru. Use one day, or night, a week to plan what meals you are going to have through the next five days and prepare what you can ahead of time.
By doing this you are making it easier on yourself to eat better on those rushed days and nights when take-out, dinner from a box, or the drive-thru could happen.
And finally, lift heavy things. OK, maybe not “things,” but lift dumbbells, barbells, medicine balls, kettlebells, small children, your wife, your husband. Just lift them regularly and with good form and biology will reward you.
Building muscle mass through strength training will spike our metabolism, making us better fat-burning machines, help prevent heart disease and osteoporosis, lower inflammation in the body (which is responsible for a whole host of diseases), control our blood glucose levels, our blood pressure and blood lipids levels. If done right, it can increase our cardiovascular fitness as well.
• The Women’s Self Defense Workshop is back by popular demand. It will be offered one night only: Friday, April 24. Email [email protected] for more details.
• Ladies, learn how to strengthen your pelvic floor with physiotherapist Diane Lee. There’s a free webinar on Tuesday, April 28 at 7 p.m. Visit www.fitnesswithpj.com for more details.
