The US has seen an enormous increase in the number of people considered obese by the medical community. In fact many call it an obesity epidemic. Doctors are seeing people coming in at an alarming weight, yet we continue to be one of the fattest nations in the world.


It seems to me people are more concerned with earning a few bucks in the health industry that actually giving a crap about people. Doctors are recommending surgery? More and more diets are popping up? Shake weights? Really?
If you want a chance, get back to the basics. You don’t need anything special or fancy to get healthy. In fact, here are 4 easy tips to jump start getting healthier than ever:

  1. Drink more water. All too often, Americans are borderline dehydrated and so their bodies are working on the water starvation reflex and not flushing the toxins and junk out. Try to follow the 8×8 rule. Try to get eight 8 oz glasses of water every single day. Remember that certain things like sodas and coffee actually remove more water from your system. So if you really want to get hydrated, cut out these things AND drink the water.
  2. Eat more often. This one always cracks me up! People who need to lose weight thinking that not eating is the best way to lose weight. That actually isn’t true. Your metabolism needs energy to do its job. Its energy comes from calories in your food. Eat 4-5 smaller meals throughout the day. Here is my typical eating schedule: 7am: Breakfast. Usually oatmeal or a smoothie. I also have a cup of coffee, but make sure that I drink at least 16 oz of water every morning. Breakfast truly is the most important meal of the day. 1030: Snack#1. An apple and a handful of almonds. Make sure this is a good size snack of something fresh and healthy. 1pm: Lunch. Usually a turkey sandwich, smoothie or a salad of some kind. Again, make it light, but satisfying. 330: Snack#2. Fiber1 granola bar. If you haven’t tried these yet, I highly recommend them. Not only do you get great fiber from these bars, they are damn delicious and fill you up. Check ’em out. 6 pm. Dinner. I am a big chicken eater. I usually have some kind of prepare chicken with rice or potatoes on the side. Dinner is your last “big” meal. Don’t be shy, but don’t pig out either. Everything in moderation and moderation in everything.
  3.  Move. Don’t worry about “exercising”. Or “working out”. Just move. Get active. Don’t just sit there on the computer, or watching TV. Go for a walk. Play with your kids. Take the stairs instead of the elevator. Park farther away at the mall. These small changes will make a HUGE difference.
  4. Finally, determine  your “WHY”. Why are you doing what you are doing? Want to look better in that bikini? Want to be able to see your feet in the shower? Doctor told you to lose the weight or find a burial plot? Whatever it is, get it in your head and never forget it. Your “why” is what is going to keep pushing you. Don’t cheat yourself either when it comes to your why. You are only cheating yourself. Honesty gets results. If you really want to lose weight because there is that one pair of jeans you have always wanted to squeeze into, don’t tell yourself it is because you really want to live healthier. Be truthful in your intentions. It will pay off better in the end.

Remember, it isn’t rocket science when getting healthy. It is actually quite simple. Like most things, if you over think it, you more than likely will miss it. Simplicity gets results.

As always, if you want clarification on anything you read here, or have further questions, leave a comment or email me at fitcoachzach(at)gmail.com