​Two of the most common reasons people give for not exercising is lack of time and not knowing what type of exercise they should be doing. This is what leads many people to hire a personal trainer—they want an expert tell them how to achieve their goals. Typically, they also want to know how to do it in the most time-efficient manner possible. 

While single-joint, isolation exercises are ideal for people who have the inclination or time to sculpt the perfect body, they simply aren’t that effective for maximizing the calorie burning effects of exercise. If a client’s goal is improving his or her overall fitness level, compound exercises that feature multijoint movements involving more than a single muscle group can be extremely effective for realizing benefits from all three categories of fitness: cardiovascular, strength and flexibility. Knowing how to use compound exercises can give you specific strategies and techniques for helping your time-strapped clients. 

Here are five benefits of compound exercises, along with suggested exercises to help your clients experience the maximum benefits from a limited amount of exercise time. 

1. Compound exercises burn more calories.

The body expends 5 calories of energy to consumer 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure.

2. Compound exercises improve intermuscular coordination.

This is the function and timing of multiple muscles around a joint or joints. Consider, for example, the gluteal complex (gluteus maximus, medius and minimus), which is responsible for controlling motion of the hip. Compound exercises such as squats, lunges or steps that move the hips in all three planes can improve how all of the muscles work together to produce and control force.

3. Compound exercises elevate the heart rate and provide a cardiovascular training benefit.

The purpose of cardiovascular exercise is to improve the ability of the heart to function as a pump. This can be accomplished through activities such as running and cycling, or by doing exercises that involve a significant amount of muscle tissue. Sitting in a leg-extension machine doing knee extensions or performing biceps curls with dumbbells uses only a limited amount of muscle tissue; these exercises are more appropriate for focusing on isolated strength. Squats to shoulder presses, medicine ball chops or burpees are all examples of compound exercises that involve large amounts of muscle tissue, which challenges the heart to pump blood to keep the muscles fueled and active.

4. Compound exercises are a form of dynamic flexibility.

When most people think of flexibility they picture static stretching. While holding a muscle in a lengthened position can be effective for reducing tension in a muscle, it also reduces neurologic activity, which is not recommended prior to dynamic activity. Any exercise that involves an active range of motion can be considered a form of dynamic stretching, which involves moving a joint through a range of motion to lengthen the surrounding tissue. As muscles on one side of a joint contract, the muscles on the opposite side have to lengthen to allow contraction to occur. Over the course of a number of repetitions, the contractions and activity in the involved muscles elevate the temperature and inhibit activity, which reduces tension and improves length.

5. Compound exercises improve movement efficiency.

Have you ever noticed that body builders move robotically? This is because training only one muscle group at a time does not teach multiple muscle groups to coordinate their contractions and firing rates, which is how muscles actually contract. Compound exercises that involve large groups of muscles teach the muscles how to coordinate the firing of the motor units responsible for timing muscle contractions. Compound exercises can actually help your clients improve their movement skills and dynamic balance, which can actually help improve overall quality of life.

​Some of us are early birds, and some of us are night owls. We should just live and let live, right? While that may be true, there are many proven health benefits of waking up early. We should take these into account if we want better health and increased energy. Rising early and getting moving outside in the morning sunshine, for say a walk, hike, bike ride or run, correlates with many other health benefits. These include better dietary choices, improved quality of sleep and better mental health.
If you are still not feeling convinced, let’s take a look at what science has to say about this issue, and who knows, maybe you’ll transform into an early bird by choice by the end of this article.

Benefits of Waking Up Early: You Make Healthier Food Choices

I completely understand the appeal of pressing the snooze button a few times to squeeze in some extra shut eye. Before you know it, though, you can lose a few hours from your morning. This means you may skip breakfast and eat lunch instead. However, your body needs to be given a chance to absorb as many healthy nutrients as it can first thing in the morning. In fact, several studies have proven that breakfast kick-starts your metabolism and helps you burn more calories throughout the day.


Improved Mental Health


Talking about health only in terms of physical shape is a huge misconception that needs to change. Being mentally and emotionally stable is the prerequisite for having good overall health. Well, waking up early can help with that. A study conducted out of London found that morning people are healthier and happier. A second study suggested that getting up early improves your problem-solving skills and helps you deal with negative thoughts better. All of this leads to less stress, and therefore, minimizes the chances of developing various stress-related health problems over time.


Mornings are Perfect Time to Exercise


All of us have our own preferred time to get our daily dose of workout, but what if I told you that you will get the most perks out of morning training session? For a start, exercising in the morning lowers the risk of low blood sugar, when compared to afternoon workout.
It also boosts your strength and performance for the rest of your day. Other things that might attract you to break some sweat early one are enhancing your metabolism, helping the cultivating consistency of your workout, improving your physical and mental strength, and provides you with better sleep quality.

Health Benefits of Waking Up Early: Those Who do Sleep Better

Night owls usually finish their day by binge-watching Netflix, worrying or doing some activity that makes their falling asleep more difficult and their sleep patterns interrupted. Unlike them, most early risers stick to a consistent sleep schedule.
The good news is that you can train your brain to become an early bird. First, you can try to establish a consistent sleeping routine, which will include relaxing pre-bed activities, like taking a warm bath or reading a book. Another useful thing to have is a sleep mask. The evidence we have so far supports the thesis that wearing sleep mask increases the length of the REM cycle and prevents disruption in sleep patterns.


You’ll Be More Likely To Develop Good Habits


A team of researchers observed the link between the time of waking up and substance use. It turned out that early risers are less prone to use drugs, cigarettes, and alcohol. While the research was done on adolescent girls, it is relevant for everyone, because one good habit encourages another one – think of it as a line of dominos where one is leaning onto another. The absence of substance abuse will naturally affect your health in a good way.


More Motivated


Motivation is vital for everything you do, ranging from exercising to your career. An experiment conducted at Harvard University showed that early risers are more proactive than late risers. This affects your success at everything you do, creates positive thinking patterns, and helps you be more confident. Consequently, getting up at the similar time early every morning minimizes stress and negative thoughts which can be harmful to your health.


It Gives You Time to Actually Wake Up


Do you ever get the feeling that you are still sleeping when you arrive at your office? You need hours to be really prepared to do the work you are paid to do and to even talk with your coworkers. This is known as sleep inertia. The period between sleep and full wakefulness. According to research, it can last up to four hours. During this time many cognitive tasks, such as memory, reaction speed, attention, and alertness, are impaired. So, when you get up earlier, you have enough time to overcome the sleep inertia. In turn, be at your best when it is needed. Personally, I think this is one of the best health benefits of waking up early.

Final Thought

These are just a few of the health benefits of being an early bird. I have not even begun to scratched the surface of additional perks which can impact quality of life. Such as having more time, reducing that long commute to work, and much more. Now that you see there are some benefits, at least try to change your sleeping habits, and enjoy a healthy and happy life to the fullest.

​















​1) Fatigue and Weakness

Fatigue and weakness is the first sign.  If you don't feel as strong in the gym or during any physical activity. Protein is crucial for muscle growth and repair.

2) Brittle Hair, Skin, and Nails

Brittle hair, skin, and nails is another sign. Insufficient protein intake can lead to weaker nails, thinning hair, and dry skin.

3) Constant Sugar and Carb Cravings

Constant sugar/carb cravings is the third sign. This one hits me like a truck. If you don't eat enough protein you will overeat on so much sugar but you won't be satisfied until you get your protein in.

4) Constant Hunger

Are you constantly hungry? It could be because you aren't fueling your body with enough protein. Eating enough protein will keep you fuller for longer and leave you more satisfied.

Science Has Found a Link Between Protein and Weight Loss

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Aim for 20 to 30 Grams Per Meal

How much protein should you aim for?  Protein needs depend on body size, gender, and of course activity level. Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn't enough for the day, then make up more at snack time.

Protein Helps with Hunger and Fullness

For most individuals who are trying to lean out, we want to make sure that your protein intake is high because that will help with hunger and fullness. It'll also help preserve your muscle mass. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.

Stick to Lean Fats

And, if you are trying to lean out, keep your protein lean, making sure the ratio of fat is lower. Fat just tends to be a more expensive macronutrient. In one gram of protein, there are four calories. In one gram of fat, there are nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories.

​It is well established that resistance training offers many important health benefits, including improved health, reduced risk factors for developing a chronic disease and an improved ability to perform activities of daily life. Unfortunately, many adults over the age of 50—including those who are physically active—miss out on these benefits because they mistakenly believe that resistance training with weights is only for the young and fit. However, nothing could be farther from the truth. 

In fact, the Physical Activity Guidelines for Americans, published by the U.S. Department of Health and Human Services, includes the following recommendation: 

“Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on two or more days a week, as these activities provide additional health benefits. As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.” 

A group of researchers set out to determine how following these guidelines affects mortality. They used data from the 1997–2001 National Health Interview Survey (NHIS) linked to death certificate data (for study participants) through 2011. According to the data, older adults who performed strength training at least two times per week had 46% lower odds of dying for any reason compared to those who did not participate in strength training. Furthermore, adults in the survey who performed regular strength training had 41% lower odds of cardiac death and an almost 20% lower risk of dying from cancer. Additionally, those who participated in strength training were more likely to have a normal body weight, engage in aerobic exercise and abstain from alcohol and tobacco. 

Clearly, if you are looking for a way to improve your health, enhance your quality of life and increase your overall lifespan, you should consider adding more resistance training to your current level of physical activity. And if you’re still unconvinced that strength training is important, here are six reasons why you should reconsider, especially if you are over the age of 50: 

1) There is a difference between training for muscle size (hypertrophy) and training for strength. While performing a high number of repetitions can result in hypertrophy, for adults over the age of 50, the focus should be on improving muscular strength by lifting more weight. Using heavier resistance for fewer repetitions can enhance the strength of a muscle without significantly increasing its size. 

2) Resistance-training machines allow seniors to safely use greater amounts of resistance than free weights might. Strength training is safe for everyone, and machines allow for great benefits with a low risk of injury. 

3) Compound, multijoint exercises such as the leg press, shoulder press, seated row, chest press and lat pull-down can improve muscular coordination by improving the ability of many muscles to work together to generate and control high levels of force through multiple joints. 

4) Resistance training can elevate levels of anabolic, or muscle-building, hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1), which help repair muscle fibers damaged during exercise. Regardless of your age, strength training can help your body become more efficient at producing the hormones that help build and repair muscle.

5) Lifting heavy weights increases the hormone IGF-1, which is related to the production of brain-derived neurotrophic factor (BDNF). This protein is responsible for stimulating the growth of new neurons in the brain and enhancing communication between existing pathways. In short, lifting heavy could make you smarter by boosting levels of brain-building chemicals. 

6) Resistance training with heavy weights can improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle everyday challenges, such as placing luggage in the overhead bin on an airplane, moving a heavy piece of furniture or carrying heavy grocery bags. 

Resistance-training Guidelines 

To reap the greatest benefits from resistance training—at any age—the focus should be on using enough weight to cause fatigue within six to 12 repetitions. Fatigue means the muscles are unable to complete another repetition, and the best results from resistance training occur when exercise is performed to the point of fatigue. 

While all exercise provides general health benefits, regular resistance training is one of the quickest ways to achieve the specific benefits identified above. To learn more about resistance training or to get started with a program designed specifically for you, contact us today.

Put simply, if you need to ask “Am I working hard enough?”, the answer is likely “no”.  

Why? Well, when we have spent absolutely all of our energy in the gym, we’re usually out of breath, can feel our heart pumping out of our chest, and can’t fathom another rep or set. This isn’t to say we need to feel absolutely exhausted after each workout, but the point is, there are telltale signs that our training has been hard and we’ve pushed our body to its limits.

However, ahead of diving into a list of signs suggesting you’re not working out hard enough, it’s crucial to flag that training smart can sometimes triumph training hard.

It’s important to remember that exercise is itself a stressor on the body, and we need to have periods of low-intensity so that our body is able to take us to the next level during a challenging workout.

Now that that’s covered, I’ll admit that the opposite can be true – if you never push yourself during your training sessions, your fitness progress will become stagnant and your motivation to work hard will suffer as well.

If you’re new to exercise, or feeling unsure as to whether you’re working out hard enough, the best way to monitor exercise intensity is to use a heart rate monitor.

If you use a fitness watch to track your heart rate, a quick glance at your watch will tell you if you’re nearing your max heart rate – pushing your body too hard well and truly in the ‘red zone’. And vice versa, you’ll know if you’re not putting in enough effort and need to turn on the jets and work harder.

Interested in some other telltale signs you’re not working out hard enough? Listen up!

1. YOU’RE CLOCK WATCHING

If you’re in the middle of a hard set, your energy and focus should be on the exercise you’re performing – not wondering how much time is remaining in your workout.

To encourage entering this zone, I’d recommend plugging in some serious workout beats, not training directly in front of a gym clock, and setting a timer for each of your sets to ensure you stay focused.

2. YOU’RE NOT SEEING ANY RESULTS

If you’ve been consistently going to the gym, limiting the number of refined carbohydrates and sugars you eat, and you’re managing your stress (including getting quality sleep), but still not getting stronger, fitter or seeing any changes on the scale or to your dress size, then it’s time to reassess your exercise intensity.

If this sounds like you, I recommend trying a new type of physical exercise (get out of your comfort zone) or seeing a personal trainer to shake things up and learn new ways to challenge your fitness.

3. YOU NEVER EXPERIENCE DOMS

DOMs, aka delayed onset muscle soreness, is something every athlete – from rookie to elite – should experience. Why?

This doesn’t mean it’s good to permanently feel like you can’t lift your arms or walk the day after a killer workout, but if you’re never sore post-workout, it’s a tell-tale sign that you didn’t stimulate your muscles enough, and you need to train harder!

4. YOU’RE A ‘CHATTY CATHY’

Working out should be enjoyable, and having a friend to keep you company during a longer workout can definitely help the time pass faster. 

When we push ourselves physically our breath becomes short as our body looks to use oxygen to help us train harder, so if you’re looking to see physical results from your training, keep the chat post-workout.

5. ‘TRAIN INSANE OR REMAIN THE SAME’

Too often I have clients who come to me expressing how their 30-minute treadmill run in the morning just isn’t bringing them any physical results anymore.
Interestingly, this problem is simply due to physical adaptation, which refers to the incredible ability our bodies have to undergo stress and adapt to our physical demands. 

A heart rate monitor can easily assess whether you’ve become physically adapted to your training and will tell you when you’ve dropped out of the ‘red-zone’ (80-100% of your max heart rate).

In sum, judging your workout intensity by how much you’ve sweated or the time spent training might lead you down a disappointing path when it comes to achieving your training goals.

​Instead, strap on a heart rate monitor during your workouts so you can see very clearly when you need to up the intensity. Monitoring your heart rate is so easy now with all the wrist-based heart rate monitors available, so grab yourself one and get training!

​How we view the world says a lot about our mental health and well-being. Frequently, the way we see the world depends on our thoughts, beliefs, and cognitions. Of course, not all our thoughts are helpful or even true, which can result in cognitive distortion.

A cognitive distortion is a flawed or inaccurate pattern of thinking that often leads to viewing the world through a negative filter.

While there are multiple types of cognitive distortions, many people have experienced all-or-nothing thinking.

All-or-nothing thinking, sometimes referred to as black-and-white thinking, involves perceiving the world as binary. It’s a tendency to see things as “good/bad” or “either/or,” with nothing in between. This thought pattern lends itself to perfectionism and can cause us to throw in the towel when things don’t go perfectly.

Unfortunately, we frequently find all-or-nothing thinking in the nutrition and health realm. In fact, this faulty thinking is so ubiquitous in diet culture that we can coin it the all-or-nothing diet mentality. This mentality often shows up in restrictive diets and unhelpful beliefs about food and health.

The good news is that we can challenge an all-or-nothing diet mentality. Read on to learn more about black-and-white thinking, the all-or-nothing diet mentality, and five steps you can take to break free from all-or-nothing dieting.

What Is All-or-Nothing Thinking About Food

Do any of these statements sound familiar?

• I can’t eat that food because it is “bad” for me.
• Next week I will start eating “clean,” and I mean it this time.
• I gave into that cookie today, so I guess I blew my whole diet. I might as well give up entirely.
• I am going to give up eating chocolate starting tomorrow. In the meantime, let me finish all the chocolate in the house.
• I can’t be trusted around certain foods. I know I will eat the entire box if I have one or two.

These are examples of all-or-nothing thinking and how it can creep into our beliefs about food and our bodies.

All-or-nothing thinking is a cognitive distortion that can lead to believing in extremes and not considering the gray areas. When it comes to all-or-nothing thinking, you either succeed or fail; there is no room for a middle ground.

When it comes to eating, many people think of foods as good or bad, leading to restrictive food rules and an all-or-nothing diet mentality. With an all-or-nothing diet, there is no room for flexibility, which can set us up for failure and ultimately damage our self-esteem. It can also lead to a cycle of yo-yo dieting (or losing and regaining weight).

What Causes an All-or-Nothing Diet Mentality

An all-or-nothing diet mentality occurs when we think of foods or health as binary. For example, labeling foods as good or bad, healthy or unhealthy, fattening or not fattening, clean or toxic, and so on. We may even begin to label ourselves as good or bad based on our food choices. With all-or-nothing eating, you are either “all-in” or “all-out,” without any room for flexibility or moderation.

An all-or-nothing diet mindset often results from diet culture and years of restrictive dieting. This is because any new weight loss diet comes with a long list of food rules, and most diets or diet products are rooted in faulty all-or-nothing thinking.

For example, you need to eat this, or you shouldn’t eat that. You need to eat during this window of time and never eat after 7 pm. The list of “good” versus “bad” goes on and on.

Restrictive food rules such as these can train our minds to believe in extremes. We either follow the diet completely, without mistakes, or we fall off the wagon. An all-or-nothing diet cycle can occur as chronic dieters swing from one extreme to another, alternating between strict diets and eating with abandon.

Additionally, many people approach their personal health goals from the lens of all-or-nothing thinking, setting themselves up for failure. It’s not uncommon to set big, idealistic goals. But what happens when we inevitably encounter a barrier? Even small mistakes leave us defeated when we have an all-or-nothing approach to health.

All-or-Nothing Thinking Examples:

Some examples of all-or-nothing thinking include:

• Labeling foods as either/or (e.g., good foods versus bad foods, healthy versus unhealthy, toxic versus clean)
• Following strict and inflexible food rules, such as giving up sugar or avoiding your favorite foods
• Swinging between restrictive diets and eating with abandon
• Cycling between unsustainable fad diets
• Having a strict definition of what a “good” diet looks like
• Setting a big goal but giving up because that goal was unrealistic

Good vs. Bad Foods

Perhaps the most common example of all-or-nothing thinking in nutrition is labeling foods as good versus bad and, thereby, defining ourselves as good or bad based on our eating behaviors.

The problem with this form of dichotomous thinking is that it can attribute far too much power to certain foods and leave us feeling like failures if we succumb to these “bad foods.”

For many of us, foods labeled as bad are powerful enough to ruin our day and cause feelings of guilt and shame. For some, consuming “bad” foods may even warrant punishment, such as purging or overly restrictive diets, which can lead to a host of problems.

Research suggests that those engaged in rigid dietary methods are more likely to report symptoms of eating disorders, higher anxiety, depression, and excessive concern with body size and shape compared to those with flexible dietary strategies.

Real-Life Scenarios

So now that we know the definition of all-or-nothing eating, let’s look at how it can impact our lives. Do any of these scenarios sound familiar?
You start a new diet, and everything is going well at first. You’ve been on similar diets to lose weight in the past, but you’re optimistic that this time will be different. Your stomach is rumbling most days, but you can ignore that for a while. Then comes the party…

You attend a gathering with some friends. You have all your favorite foods that aren’t allowed on this new diet, and then you have some more.

The following day, you feel like a failure, which leads to a weekend of binge eating. Unfortunately, this pattern of dieting and bingeing has played out before and will likely play out again with the next fad diet.

Or how about this scenario:

You work hard Monday through Friday, including following a set of strict food rules. You love ice cream, pizza, and chocolate, but those are strictly “cheat day foods.” When it’s finally the weekend, you indulge in these foods until you are uncomfortably full, only to restrict again on Monday.

One day, your best friend invites you to a pizza place on a Tuesday, and you have to decline. You skip spending time with your friend because you are nervous about having pizza in the middle of the week. You rationalize that pizza is weekend food.

Why Is It a Problem?

An all-or-nothing diet mentality is a problem because it traps us in a cycle of restrictive dieting. Additionally, it does not allow for the flexibility needed to build healthy, sustainable eating patterns.

In fact, all-or-nothing thinking may be associated with:

• Lower self-esteem and poor body image
• Perfectionism and fear of failure
• Binge eating
• Anxiety and depression
• Increased risk of disordered eating
• Lower resiliency in the face of hardships
• Negative emotions and thoughts
• Loss of control around certain foods

How to Stop All-or-Nothing Eating

The good news is that we can overcome cognitive distortions with time and practice. Try these five steps to stop the all-or-nothing diet mentality.

Step 1. Learn to recognize an all-or-nothing diet mentality

The first step to overcoming all-or-nothing eating is to identify our binary or dichotomous thoughts. How can we identify all-or-nothing thinking when it comes to nutrition? Try asking the following questions:

• Do I set rigid or restrictive rules around food and eating? If so, what are those rules?
• Do I label foods as “good foods” vs. “bad foods?”
• What happens when I eat a food that I deem “bad?”
• Do I use the terms “never,” “always,” or “nothing” frequently? (These words can be a big clue that you are in an all-or-nothing cycle.)

Begin to recognize that the all-or-nothing diet mentality produces an uncompromising attitude that can make us feel stuck or unable to adapt. On the other hand, flexible thinking allows us to see a situation from all angles.

Once we have identified our thought patterns as two ends of a spectrum, we can challenge this all-or-nothing thinking by finding the middle ground.

Step 2: Look for shades of gray

Checking for alternative views of a situation or different possible outcomes-shades of gray-can create a more balanced outlook on life.

In all-or-nothing or black-and-white thinking, foods can be “good” or “bad,” and rules are followed or broken. This strict form of thinking can set us up for failure and leave us feeling guilty when something goes wrong.

By monitoring our thought patterns for black-and-white thinking, we can start to challenge our cognitions around food and move toward the gray space.

You can think of the gray space as the area between black-and-white thinking. It is where you can explore your relationship with food and your body without judgment. There are no unhealthy foods in the gray space. Instead, we can see that all foods fit into our diets and lives. 

For some, this gray space may mean learning to build a balanced diet that includes all their favorite foods. For others, it may look like reframing their definition of health. Ultimately, exploring the gray middle ground helps us adopt eating patterns that are flexible and sustainable.  

Try the following activity to start discovering shades of gray:

• First, describe a situation when you experienced all-or-nothing thinking.
• What was the “all” in this scenario, and what was the “nothing?”
• What other possibilities or gray areas were there for that situation?

Step 3: Stop thinking of foods as good or bad

Remove good vs bad food from your vocabulary. Most importantly, stop defining yourself as a good or bad person based on your food choices.

You can think of this step as neutralizing or balancing your thoughts about food. By balancing your mindset, you remove the negative associations surrounding “bad” foods and recognize that your favorite foods can have a place in a balanced diet.

The benefit of no longer labeling foods as good or bad is that it neutralizes the power held over us by what we consider “bad” foods. If all foods are allowed in the diet, we will be less likely to restrict, binge, or feel out of control around those “bad” foods.

For some, the idea of allowing all foods in the diet may trigger fears that it could result in unrestrained or binge eating. Notice that this is another example of an all-or-nothing thought pattern in which you can either eat no cookies or all the cookies with no room for moderation. In general, the opposite is usually true. Once previously “bad” foods are allowed in your diet, you’ll likely notice that your mind and your plate are more balanced.

Step 4: Question the food rules

Who says that you can’t eat pizza during the week? Or that added sugar has no place in the diet? Strict food rules like these are frequently rooted in black-and-white thinking because you are either “all in” or “all out.”

Try this instead: Give yourself unconditional permission to eat the foods you enjoy without the harsh food rules.

Step 5: Set small, achievable goals

The final step to overcoming all-or-nothing eating is to set achievable and sustainable health goals. So many individuals have fallen into the trap of setting health goals that are daunting and demanding.

Imagine you’re working toward a goal but make a small mistake along the way. All-or-nothing thinking might cause you to label yourself as a failure for that misstep.

For example, perhaps you would like to start meal planning more often so that you won’t be as reliant on takeout. An all-or-nothing goal might be to make an eating plan for all meals and snacks for the entire week. It’s not realistic! On the other hand, an achievable goal could be planning three meals for the following week.

Now it is your turn. Have you ever set a goal that was so big it was impossible to achieve? What might you do instead?

When to Seek Additional Support

Sometimes, all-or-nothing thinking can be associated with more severe issues such as depression, anxiety, PTSD, and eating disorders. If that is the case, it is best to work through cognitive distortions with the help of a therapist or mental health professional.

It’s never a bad idea to seek support from a mental health professional, especially if your thoughts or emotions interfere with your daily life.

Final Thoughts on the All-or-Nothing Diet Mentality

Thinking in extremes- not considering the gray areas of a situation- is known as all-or-nothing thinking. Thoughts like this often label foods as either “all good” or “all bad,” resulting in an all-or-nothing diet mentality.

Additionally, all-or-nothing thinking traps can produce an inflexible attitude and make us feel stuck or overwhelmed. Checking for alternative views of a situation or shades of gray is one way to create a more balanced outlook.

Confronting all-or-nothing thinking can be daunting, but it is crucial for building long-term healthy eating patterns free from restrictive food rules. By challenging all-or-nothing thoughts, we can take steps to build a better relationship with food and ourselves.

​When it comes to maintaining and enhancing long-term health, the advice of your primary care physician is invaluable, especially concerning dietary habits. Often misconceived as mere temporary eating regimens, the true essence of a “diet” lies in its permanent role as a lifestyle of disciplined choices that support lasting health. This article delves into the core elements that constitute a healthy diet and the impact of sustained dietary discipline as recommended by health professionals.

Understanding Diet as a Lifestyle Choice

The concept of diet extends far beyond temporary fixes or rapid weight loss. It embodies a comprehensive approach to eating that influences various aspects of health and well-being. Here’s how you can adopt a dietary lifestyle that promotes enduring health benefits:

1. Balance and Variety:

A balanced diet incorporates a diverse array of foods to ensure that you receive all necessary nutrients. Primary care physicians stress the importance of including a variety of fruits, vegetables, whole grains, proteins, and fats in daily meals. This variety not only supports bodily functions but also contributes to disease prevention.

2. Portion Control:

Understanding and implementing portion control is crucial. It’s easy to overeat, even healthy foods, which can lead to weight gain and associated health issues. Doctors often advise using smaller plates, measuring servings, and being mindful of hunger and fullness cues to maintain portion control.

3. Regular, Balanced Meals:

Skipping meals can lead to overeating later in the day. Primary care physicians recommend regular meal schedules that include three balanced meals per day, possibly supplemented by healthy snacks. This regularity helps stabilize blood sugar levels, control appetite, and sustain energy throughout the day.

4. Limiting Processed Foods:

Minimizing the intake of highly processed foods is essential for maintaining health. These foods are often high in unhealthy fats, sugars, and sodium, which can contribute to various health issues such as heart disease, diabetes, and obesity. Instead, focus on whole and minimally processed foods.

The Importance of Dietary Discipline

Discipline is key to transforming diet from a concept into a lifestyle. Here’s how disciplined dietary habits can make a significant difference in health outcomes:

1. Consistency Over Perfection:

Adopting a healthy diet doesn’t mean you can never indulge. Rather, it’s about consistency in making healthy choices. Primary care physicians advocate for a realistic approach to diet, suggesting that occasional treats are part of a balanced lifestyle as long as healthy choices are made most of the time.

2. Educating Yourself on Nutritional Values:

Understanding the nutritional value of foods can empower you to make informed decisions. Doctors often provide resources or refer patients to dietitians to further their understanding of nutrition, helping them make choices that align with their health goals.

3. Long-term Goal Setting:

Setting long-term health goals can motivate sustained dietary discipline. Whether it’s reducing the risk of chronic disease, managing weight, or improving overall vitality, clear goals can guide your dietary choices and help maintain focus.

Conclusion

A healthy diet is a foundational aspect of long-term health, emphasizing not just the foods eaten but the lifestyle adopted. Primary care physicians play a crucial role in guiding patients toward sustainable dietary habits through education, support, and practical advice. By understanding and implementing these principles, individuals can enjoy the benefits of improved health and well-being, demonstrating that a disciplined approach to diet is not just about restriction but about nurturing oneself holistically.

​Wondering what the top obstacles are that keep you from achieving fitness goals? We’ve made this list to help you find out!

• STOP dieting – diets only provide temporary results; instead, change what is wrong with your diet and you will see long term, lasting results.

• STOP ignoring pain – it is a sign something is wrong. Fix it.

• STOP making everything else in your life a priority over your own health. It will catch up to you sooner than you think. You were only given one body, treat it as such.

• STOP believing that showing up is good enough – you have to work hard to see the results you want.

• STOP doing the same thing over and over and expecting a different result – If what you are doing is not working, find something else that does work. This doesn’t mean following the latest fad, find what works for you!

• STOP following advice from people who are not any more educated than you are about health/fitness. This includes: significant others, family members, news outlets, TV shows, and magazines. Find a credible source of information that you can believe in and trust. Then, stick with that source for the long term.



• STOP doing cardio and skipping strength training – muscles start to atrophy (get weaker) after just 3 days. Use it or lose it.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.
How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

• Am I motivated to lose weight?
• Am I too distracted by other pressures?
• Do I use food as a means to cope with stress?
• Am I ready to learn or use other strategies to cope with stress?
• Do I need other support — either from friends or professionals — to manage stress?
• Am I willing to change eating habits?
• Am I willing to change activity habits?
• Do I have the time to spend on making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

• Eat at least four servings of vegetables and three servings of fruits daily.
• Replace refined grains with whole grains.
• Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
• Cut back on sugar as much as possible, except the natural sugar in fruit.
• Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

​You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

​If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking small steps—not giant leaps—is the best way to get lasting results.

Research shows that people who adopt smaller, positive changes to their lifestyle, such as drinking more water or walking five more minutes each day, lose more weight and keep it off.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, a professor of psychology who specializes in obesity prevention at the University of British Columbia.

To help you move more, eat less, and look and feel better, we rounded up the best weight-loss tips from health experts.

1. Keep a food journal
Mindlessly munching on a bag of chips could result in easily polishing off the whole thing. But writing down all the meals and snacks you've eaten can help you practice better portion control. It will also help you figure out how you can make smarter food choices. For example, if you're hankering for a bag of potato chips around 3 p.m. at the office every day, keep a bag of cashews by your desk so you're not making a trip to the vending machine.

Journaling can also serve as a reality check on your other eating habits, says Lutes. Do you skip meals? Eat the same meals during the week as on the weekend? Binge eat when you're feeling stressed? "Knowing your routine helps you figure out what changes are right for you," she adds.

2. Find every opportunity to move more
And we're not just talking about going for a walk during your lunch break. Get moving during your favorite TV shows. Do jumping jacks, run in place, go up and down some stairs, start dancing—anything that gets your heart rate up so you feel somewhat breathless, says Geralyn Coopersmith, a certified strength and conditioning specialist and chief content officer for Flywheel Sports. Do it for each 2-minute commercial break while you're watching your favorite TV show, and you'll burn an extra 270 calories a day—which can translate to a 28-pound weight loss in a year.

3. Limit packaged, processed foods
Packaged foods tend to be high in sodium, fat, and sugar, so you want to try to limit them as much as possible from your diet. Pick your top five processed foods, whether it be cookies, crackers, chips, or candy, and gradually downshift. "If you're eating six of these foods a week, try to go down to five," Lutes advises. Each week, drop another food until you're at no more than one or two. At the same time, replace them with healthier snacks, like baby carrots with hummus, Greek yogurt and fresh berries, or natural peanut butter with an apple.

4. Go on more walks throughout the day
Americans use their cars for two-thirds of all trips that are less than one mile and 89 percent of all trips that are one to two miles, yet each additional hour you spend driving is associated with a six percent increase in obesity. Burn calories instead of gas by following this rule: If your errands are less than one mile away, walk to do them at a brisk pace. Or, park your car, where you can run several errands within a mile, instead of moving your car each time.

According to the U.S. Department of Health & Human Services, adults should get at least 150 minutes—2 hours and 30 minutes—to 300 minutes—5 hours—a week of moderate-intensity, or 75 minutes—1 hour and 15 minutes—to 150 minutes—2 hours and 30 minutes—a week of vigorous-intensity aerobic activity.

6. Incorporate strength training into your routine
Basic bodyweight exercises, like squats and push-ups, are a simple way to build more metabolism-revving muscle in minutes at home without picking up a single weight. "Your muscles don't know the difference between working against your body's own resistance and on a fancy piece of equipment," says Wayne Westcott, PhD, fitness research director at Quincy College. "The one rule to follow is that each exercise should fatigue your muscles within 60 to 90 seconds," he says. For extra burn, you can add an resistance band to basic moves.

Try this mini-workout: Do 10 reps each of knee push-ups, squats, crunches, lunges, and chair dips. Then gradually increase the number of reps it takes for your muscles to feel fully fatigued.

7. Use the stairs whenever possibleHave a choice between riding and climbing? Adding two to three minutes of stair climbing per day—covering about three to five floors—can burn enough calories to eliminate the average American's annual weight gain of one to two pounds a year. Walking up a flight of stairs can also help strengthen your glutes and quads, so there are some strength training benefits as well.

8. Use a fitness tracker
Today's fitness trackers allow you to take more control over your health by providing you with important data about your eating, sleep, and workout habits. Consider purchasing a fitness tracker to help you monitor not just how many steps you're taking each day, but how many calories you're burning, how much sleep you're getting, what your resting heart rate is, and what your eating habits are like. It'll also help you stay on track with sticking to the goal of getting 150 to 300 minutes of moderate-intensity exercise a week.

9. Prepare your own lunch
You'll save thousands of calories—not to mention hundreds of dollars—over the course of a year if you pack your lunch more often. For example, a pre-made chicken Caesar wrap from a chain restaurant has 610 calories—40 percent of which come from fat. It also has 1,440 milligrams of sodium, which is more than half the recommended daily amount.

Make your own with sandwich at home with chicken breast on whole-wheat bread with light mayo, tomatoes, and Romaine lettuce. This will help you cut calories and sodium. "When you make and eat your own food, you not only control the quality and portion sizes but also reduce the amount of sugar, salt, and fat that you're consuming, which can be significantly higher in restaurant fare," says Ashley Koff, RD, a registered dietitian based in Washington, D.C.

10. Enjoy dessert
It might sound contradictory to treat yourself to dessert when you're trying to lose weight, but the truth is, depriving yourself of treats can lead to overeating. Instead, portion out one serving of your favorite treat. Take a minute to smell it, look at it, and savor each bite. Chew slowly, moving it around your mouth and focusing on the texture and taste. As you do this, ask yourself whether you want another bite or if you feel satisfied. Tuning into your body will help you eat more mindfully and feel more satisfied.

"When you take the time to slow down and be more mindful of what something really tastes like, you'll feel more satisfied," says Lutes. "Many people will find that they're content after just a couple of bites and are better able to stop eating when they're satisfied," she explains.

11. Sip wisely
Skip fruit juice, which tends to be loaded with sugar, and enjoy a healthy smoothie instead. Smoothies are a much healthier choice than fruit juices because they keep the fiber from fruits and vegetables intact, making them more filling and nutritious. But not all smoothies are created equally. It's important to prepare a smoothie that has a good balance of protein, carbs, and healthy fats. That means not loading it up with just fruit. Get muscle-building protein from protein powders, low-fat milk or unsweetened nut milk, Greek yogurt, or oatmeal. Add volume and extra fiber from dark, leafy greens, frozen cauliflower and other veggies. Top your smoothie with chopped nuts for a boost of healthy fats.

To promote satiety, eat your smoothie in a bowl with a spoon, rather than slurping it down with a straw. "When you chew a food, you generate more saliva, which in turn carries a message to the brain that your gut needs to get ready for digestion," explains Koff. "Drinking doesn’t require such digestion, so the body doesn’t register that it’s full as quickly."

12. Stay hydrated
Sometimes you confuse thirst for hunger, which can cause you to eat more food than you actually need. So it's important to stay hydrated and drink sips of water throughout the day. Water is also key to better digestion and a revved-up metabolism. You've probably heard the golden rule that you should drink eight glasses of water a day, but the amount of water each person should drink varies greatly. People who are very active, take certain medications, or have a viral illness need to drink more water. The best way to make sure you're properly hydrated is to drink water whenever you feel thirsty and to take sips of water before, during, and after a workout. You can also stay hydrated by eating more water-rich fruits and vegetables.

13. Team up with a workout buddy
Exercising with a friend helps you stay accountable and able to stick with your workout. Nobody wants to leave a pal stranded on a street corner at 6 a.m., but your workouts don’t always have to be done face-to-face. If you subscribe to a weight-loss app, join the community boards and challenges, where you can find people with similar goals and share your progress.

14. Lighten up your coffee order
A regular cup of coffee with a dash of milk and even a little sugar has hundreds of fewer calories than the blended drinks, which are practically dessert in a cup. You can easily lighten up your coffee order without sacrificing taste by opting for low-fat milk or an unsweetened nut milk, adding just a touch of honey for sweetness, and a dash of cinnamon for flavor.

15. Get enough sleep
Make a point to go to bed earlier, and you’ll notice a difference in your energy levels and mood. Research shows that just a few nights of sleep deprivation can lead to almost immediate weight gain. That's because when you don't get enough sleep, you're not able to make healthier choices throughout the day. When you're tired, you tend to compensate with fatty and sugary foods. You also want to take a close look at your nighttime habits. Is dinner your biggest meal of the day? Are you having too many midnight snacks? These habits could be messing with your weight-loss efforts.