Nutrition and Fitness of our Youth

In America, our youth, as well as adult, have consistently become more and more obese over the past few decades to a level that seems to be easier to not stay fit than it is to. It seems that sitting in front of the television or computer screen is more enjoyable than it is training your mind and body. Our society has perpetually allowed its youth to grow not only in knowledge but in gerth as well. This problem has now reached an almost epidemic level due to our parents allowing us to eat whatever we wanted. This way of "feeding the child" to make them feel better has dominated our minds and caused our society to manifest into an un-fit obese society. I was there too...

In recent years my weight climbed to a colossal 281 LBS! and I felt like there was no way I could do anything about it. I went into a deep depression and really started to eat more, mainly out of boredom and wanting to feel something.

281 LBS and not healthy!

I really didn't like the person I had become. Due to some medical issues and a lot of medication doctors had me take, I was suffering. But then I made a decision. A decision that ultimately changed my life for the better in so many ways. I knew that making this choice was going to be hard and it was going to take time. This is a choice anyone can do. Here is the way I lost 68 LBS...

The hardest part is learning to eat. Now you are thinking "well I don't have a problem with eating I weigh 281 lbs". It's about eating the right way. Most people grow up having three square meals a day and we program our minds to believe that we need to have three meals to survive. In reality, your need 5 meals a day! Yes, I said five meals a day, but not 5 four course meals. All your body needs to live is one serving of protein and one serving of carbs. But you need five servings a day to lose weight. You see, you have to trick your body into thinking it doesn't need to store fat so your metabolism kicks in and you start burning fat for energy. Now when you start this, it's going to take time to get used to your body reacting to what your mind perceives as hungry. Here are some tips and ways to begin this process.

  • Start slow. Don't force your body into a routine that it doesn't understand.

  • Don't deprive yourself of what you crave. One day per week, and it has to be the same day each week, eat whatever you want. Yes, if you want cake eat cake. Just remember the real trick is moderation.

  • Serving size is important. The one serving rule is exactly that. One serving. And a serving is the amount of food that fits into your palm. No more.

  • Eat to fuel your body for the next three hours. Yes eating five meals a day put a schedule of eating about every three hours. So figure out what you are doing and eat to fuel. Ex. If you are going to the gym in the next 3 hours, then you should eat a little more carbs and less protein. If you are going to sit at a desk and work, then eat more protein.

  • Eat after your workout. This is the best time for you to absorb the nutrients from the food. Especially protein which builds muscle.

Examples of what a typical meal looks like:


  • Fruit smoothy of your choice made with skim (0% fat) milk

  • Eggs whites and fruit, grits, etc.

  • Cereal and yogurt

Lunch / Dinner

  • Skinless chicken baked or grilled, not fried, and a serving of rice, fruit, and greens.

  • Fish and rice or pasta (Salmon, Tuna, Shrimp)

  • Steak but with moderation.

Try to stay away from doughy food and bread if possible. Remember slow is progress and it really takes time. Check your weight daily to track your progress. Don't get discouraged if your weight loss stops and you seem to plateau for a few days. It takes time. Be patient and stay the course. As you progress and start to lose pounds, you will find that you fill up on your meals sooner and you just don't eat AS much as you use to. That IS progress. Stay focused on your goal and eat for your health.


PS I now weigh 214 and am at 16.8 % body fat. Little steps for a BIG change!

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