{"id":55525,"date":"2017-02-13T06:51:30","date_gmt":"2017-02-13T11:51:30","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=55525"},"modified":"2017-04-27T09:33:31","modified_gmt":"2017-04-27T14:33:31","slug":"no-way-around-takes-work","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/physical-health\/no-way-around-takes-work\/","title":{"rendered":"No Way around It &#8211; It Takes Work"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">There was very significant health news a few weeks ago.<span class=\"Apple-converted-space\">\u00a0 <\/span>When news about health makes it to the headlines, it usually means we have to pay attention.<span class=\"Apple-converted-space\">\u00a0 <\/span>For over 100 years, the average life expectancy of people who live in the United States has increased, with the exception of 1993 and that aberration occurred because of the AIDS epidemic during that period of time.<span class=\"Apple-converted-space\">\u00a0 <\/span>This year, that statistic reversed itself.<span class=\"Apple-converted-space\">\u00a0 <\/span>What happened?<span class=\"Apple-converted-space\">\u00a0 <\/span>The experts have pointed to one thing and one thing only\u2014obesity! The overweight and obesity epidemic has gotten so out of hand that it effect on the public health now means we are dying earlier.\u00a0<\/span><\/p>\n<h3 class=\"p1\"><span style=\"text-decoration: underline;\"><span class=\"s1\"><b>The Obesity Problem<\/b><\/span><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">36.5% of adults in the U.S. are obese (68.8% are overweight).<span class=\"Apple-converted-space\">\u00a0 <\/span>About a third of children and adolescents are obese.<span class=\"Apple-converted-space\">\u00a0 <\/span>Obesity WILL lead to some negative health consequence. People who are obese are at risk for: diabetes, heart disease, stroke, fatty liver disease, high blood pressure, many types of cancer and will ultimately cause problems like arthritis to your muscular-skeletal system which causes pain. It can also lead to depression and other emotional illness.<span class=\"Apple-converted-space\">\u00a0 <\/span>Being overweight or obese in and of itself is a risk factor for early mortality. In addition being large is uncomfortable and unfortunately, brings social stigmas.<span class=\"Apple-converted-space\">\u00a0 <\/span>Yes, they are discriminated against. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Unlike some health maladies, this is an area where we can decide to take control and change our lives around.<span class=\"Apple-converted-space\">\u00a0 <\/span>Although there is no easy fix, this can be reversed. But this takes work, hard work, but the results are just so worthwhile.<span class=\"Apple-converted-space\">\u00a0 <\/span>So, what has me talking about this subject now isn\u2019t just the life expectancy statistics.<span class=\"Apple-converted-space\">\u00a0 <\/span>Someone came into my office a few weeks ago and I would like to share the unexpected experience with you, so you have an understanding of the fortitude it takes in order to accomplish what so many people I have worked with have indeed accomplished. <\/span><\/p>\n<h3 class=\"p1\"><span style=\"text-decoration: underline;\"><span class=\"s1\"><b>Unwilling to change<\/b><\/span><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">Harvey (not his real name) is a 57 year old who is overweight enough to be having difficulties with his cholesterol.<span class=\"Apple-converted-space\">\u00a0 <\/span>It was very, very high and particularly his LDL\u2014the type of cholesterol that causes many problems, was extremely high.<span class=\"Apple-converted-space\">\u00a0 <\/span>So, Harvey\u2019s doctor prescribed a statin medication for him.<span class=\"Apple-converted-space\">\u00a0 <\/span>After two weeks, he began to experience one of the prominent side effects of statin drugs, something called myalgia.<span class=\"Apple-converted-space\">\u00a0 <\/span>This is pain in the muscles and although the amount of pain certainly varies from person to person, in some people, the pain can be intolerable.<span class=\"Apple-converted-space\">\u00a0 <\/span>Harvey had bad pain and the doctor decided to change his medication and suggested that he make some changes in his lifestyle.<span class=\"Apple-converted-space\">\u00a0 <\/span>And so, at the behest of his doctor, wife, and children, he set up an appointment to come and talk to me.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">After our initial consultation, he came in for the first session.<span class=\"Apple-converted-space\">\u00a0 <\/span>Both my dietician and I were in for a surprise.<span class=\"Apple-converted-space\">\u00a0 <\/span>I am very upfront with anyone who wants to come to me for weight loss.<span class=\"Apple-converted-space\">\u00a0 <\/span>I don\u2019t have a magic wand in my desk nor do I have a magic pill\u2014and neither does anyone else. Rectifying overweight and obesity and the health that comes with it, requires changes in eating habits, getting activity and putting exercise into your life.<span class=\"Apple-converted-space\">\u00a0 <\/span>As these are not easy, we teach our clients how to move incrementally.<span class=\"Apple-converted-space\">\u00a0 <\/span>Our surprise was that Harvey unequivocally just said no to every single little thing we asked of him. It was just, \u201cno, I am not doing that\u201d in responses to begin walking daily and eating foods to reduce cholesterol and to lose weight.<span class=\"Apple-converted-space\">\u00a0 <\/span>So, Harvey decided that in spite of the high cholesterol and excess weight and fatigue and lethargy and also not being able to take statin drugs, he was not going to do our program.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Too many people who I speak to, don\u2019t understand that in order to improve your health, you must make changes.<span class=\"Apple-converted-space\">\u00a0 <\/span>For some, it is a matter of a few changes and for others, it can mean many.<span class=\"Apple-converted-space\">\u00a0 <\/span>In either case, start slowly, one step at a time and see immediate improvements.<span class=\"Apple-converted-space\">\u00a0 <\/span>But there is no choice, we have to make changes to succeed.<\/span><\/p>\n<h3 class=\"p1\"><span style=\"text-decoration: underline;\"><span class=\"s1\"><b>Behaviors to Modify<\/b><\/span><\/span><\/h3>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Are you overeating?<span class=\"Apple-converted-space\">\u00a0 <\/span>Make an appointment with a dietician and find out how many calories you are eating and how many you need to eat in order to lose weight without being hungry or feeling deprived.<span class=\"Apple-converted-space\">\u00a0 <\/span>Also, learn what normal portions are.<span class=\"Apple-converted-space\">\u00a0 <\/span>Don\u2019t eat later at night. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">How is the quality of your food?<span class=\"Apple-converted-space\">\u00a0 <\/span>Processed foods and junk foods are not going to work in your favor.<span class=\"Apple-converted-space\">\u00a0 <\/span>The more processed a food is, the less nutritious it is and junk food is exactly that-JUNK!<span class=\"Apple-converted-space\">\u00a0 <\/span>If you need a treat once in a while, that can be acceptable, but frequent ingestion of these foods will not only cause weight gain, but will also contribute to problems with your blood sugar levels, your blood pressure and cholesterol levels.<span class=\"Apple-converted-space\">\u00a0 <\/span>You might get sugar highs only to be followed by lethargy and fatigue.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Are you taking opportunities to be active?<span class=\"Apple-converted-space\">\u00a0 <\/span>Aside from exercise we have opportunities every day to be more active. <span class=\"Apple-converted-space\">\u00a0 <\/span>Do you use public transportation?<span class=\"Apple-converted-space\">\u00a0 <\/span>Get off a stop or two before your destination.<span class=\"Apple-converted-space\">\u00a0 <\/span>Do you drive a car?<span class=\"Apple-converted-space\">\u00a0 <\/span>Park a little further away from your destination all the time.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you visit someone in an apartment building, use the steps instead of an elevator (I live on the 6<\/span><span class=\"s3\"><sup>th<\/sup><\/span><span class=\"s1\"> floor\u2014come visit!).<span class=\"Apple-converted-space\">\u00a0 <\/span>Most of all, instead of the car or other transportation, consider walking back and forth, or at least one way when you need to go somewhere.<span class=\"Apple-converted-space\">\u00a0 <\/span>You would be surprise how much time, and money, you will save.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Get enough sleep\u20147-9 hours a night.<span class=\"Apple-converted-space\">\u00a0 <\/span>Not more and not less. Lack of sleep is a huge contributor to bad health. <\/span><\/li>\n<\/ul>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Finally exercise!<span class=\"Apple-converted-space\">\u00a0 <\/span>5 days a week, there should be 30-35 minutes of brisk aerobic exercise.<span class=\"Apple-converted-space\">\u00a0 <\/span>Choose something you like, walking, biking, jogging, swimming or skipping rope (or combination of any) are all good.<span class=\"Apple-converted-space\">\u00a0 <\/span>Put it into your daily schedule and if you need to divide the time into two or even three increments is fine.<span class=\"Apple-converted-space\">\u00a0 <\/span>2 or 3 days a week do something to build muscles.<span class=\"Apple-converted-space\">\u00a0 <\/span>Your own resistance, bands or weights all work. Stretch daily too.<span class=\"Apple-converted-space\">\u00a0 <\/span>If feels good and is extremely important to your health and daily function as you age. <\/span><\/li>\n<\/ul>\n<h3 class=\"p1\"><span style=\"text-decoration: underline;\"><span class=\"s1\"><b>How do I change my Habits?<\/b><\/span><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">Here\u2019s a few tips on how to successfully transform negative habits into positive ones:<\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Create a list of goals.<span class=\"Apple-converted-space\">\u00a0 <\/span>Make sure they are realistic, manageable and time oriented.<span class=\"Apple-converted-space\">\u00a0 <\/span>Then prioritize them.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Make changes slowly.<span class=\"Apple-converted-space\">\u00a0 <\/span>How slowly?<span class=\"Apple-converted-space\">\u00a0 <\/span>One at a time in each area.<span class=\"Apple-converted-space\">\u00a0 <\/span>For instance, you might want to eat more vegetables and start daily walks.<span class=\"Apple-converted-space\">\u00a0 <\/span>Give each change time to internalize.<span class=\"Apple-converted-space\">\u00a0 <\/span>Certainly don\u2019t try to make more than one big change a week.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Be Positive.<span class=\"Apple-converted-space\">\u00a0 <\/span>Believe you will accomplish this even though it will take time.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you go in with a negative attitude, the likelihood of success is pretty low. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Be accountable to someone!<span class=\"Apple-converted-space\">\u00a0 <\/span>Write down the food, activity and exercise and make sure each week you show it to a good friend or if you so choose, an exercise or weight loss professional. <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">We\u2019ve all heard the expression hard work pays off.<span class=\"Apple-converted-space\">\u00a0 <\/span>It is absolutely true when it comes to your health.<span class=\"Apple-converted-space\">\u00a0 <\/span>There are no gimmicks, no magic potions, and no quick fixes.<span class=\"Apple-converted-space\">\u00a0 <\/span>Don\u2019t be sucked in to trying something that is too good to be true.<span class=\"Apple-converted-space\">\u00a0 <\/span>Begin the hard work and begin the road to great health, good function, and an acceptable weight.<span class=\"Apple-converted-space\">\u00a0 <\/span>Putting in the time and effort needed to better your health will <em><b>\u201cadd hours to our day, days to your year and years to our life\u201d.<\/b><\/em><\/span><\/p>\n<p class=\"p1\">\n<hr \/>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft\" src=\"https:\/\/s3.amazonaws.com\/ou-images\/content\/alans_fitness.JPG\" alt=\"image\" width=\"126\" height=\"126\" border=\"0\" \/><\/p>\n<p><em><strong>Alan Freishtat<\/strong> is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. He can be reached at\u00a0<a href=\"tel:02-651-8502\">02-651-8502<\/a> or <a href=\"tel:050-555-7175\">050-555-7175<\/a>, or by email at\u00a0<a href=\"mailto:alan@alanfitness.com\">alan@alanfitness.com<\/a> Check out the his web site \u2013<a href=\"http:\/\/www.alanfitness.com\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=http:\/\/www.alanfitness.com&amp;source=gmail&amp;ust=1493381969635000&amp;usg=AFQjCNE-D7k1ng56nGzC7bQDJ55nvE1vOA\">www.alanfitness.com<\/a> US Line: <a href=\"tel:516-568-5027\">516-568-5027<\/a>.<\/em><\/p>\n<p class=\"p1\"><span class=\"s1\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There was very significant health news a few weeks ago.\u00a0 When news about health makes it to the headlines, it usually means we have to pay attention.\u00a0 For over 100 years, the average life expectancy of people who live in the United States has increased, with the exception of 1993 and that aberration occurred because<\/p>\n","protected":false},"author":469,"featured_media":55700,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-55525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>No Way around It - It Takes Work - OU Life<\/title>\n<meta name=\"description\" content=\"For over 100 years, the average life expectancy of people who live in the United States has increased. This year, that statistic reversed itself.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ou.org\/life\/health\/physical-health\/no-way-around-takes-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"No Way around It - It Takes Work - OU Life\" \/>\n<meta property=\"og:description\" content=\"For over 100 years, the average life expectancy of people who live in the United States has increased. 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CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. 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