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Health & Wellness


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Everyone is always looking to lose a little weight.  You hear it all the time, people saying that they are on going on diet. Dieting is really not the answer, it is unhealthy and will only work in the short term for losing weight.  Although losing weight is needed for most people, losing weight should not be your ultimate goal. Your ultimate goal should be to lose body fat and add lean muscle.  Most Americans have extremely high body fat percentages, and this will be our main focus.  Lowering your body fat%.

     First off lets start with becoming a more fit and healthy person.  I am going to show you exercises that will boost your Resting Metabolic Rate (RMR).  Warn you against foods that actually make you fat, and slow your RMR.  I will also give you some of the truths about "Fad" diets.  These things alone will start you on your way to being a more fit person.

     Every time you hear Doctors or trainers talking about weight loss, they always mention diet and exercise.  The two go hand in hand.  You can't get rid of the fat with out changing your diet and putting in the time of exercise.  You can lose weight by doing fad diets and lowering your caloric intake.  The problem with this is what happens later on down the road.  While you are losing lots of body fat you are also depriving your body of needed nutrients.  To make up for this loss of  nutrients your body starts to tap into its own nutrient stores, your muscle, causing you to lose muscle mass.  Losing muscle mass will cause you to gain back the weight you have lost plus more.  The reason is this: muscle is what determines your RMR, the more muscle you have the higher your RMR, lesser amounts of muscle lower your RMR.  Your RMR is responsible for about 90% of the calories you burn during the day. That is why diet will only get you so far, for so long.     After you have achieved your goal weight or body fat %, you cannot revert back to your old lifestyle.  In order for weight loss to be permanent you must continue the lifestyle you have adopted.  Resuming your old eating habits, and stopping the exercise will cause you to eventually gain weight again.  Wellness is a lifelong lifestyle change that deals with physical health, nutritional health, and mental health.  Each one will benefit the other in some way.  Total wellness will increase your self-image, give you more energy, and even strengthen your immune system.  It all starts with creating new eating habits, and  workout habits to keep your body lean, fit, and healthy.

What foods will make you fat and what foods will make you lean?  The answer is simple just follow the Top 20 Food Rules to Eating Healthy.

3 Major Fat Loss Mistakes

Is High Fructose Corn Syrup really that bad. Find out HERE


Try to avoid grains for 2 weeks and you will see a tremendous improvement your weight loss and mental state. This means all flours, pasta, cereals and chips. (It won't be easy but it will be worth it.)

Maintain a stable level of insulin. High levels of insulin cause you crave more carbohydrates and your body to store fat. Low levels cause you to have cravings which lead to eating, which leads to high insulin production. So keep your insulin regulated in fat burning levels

Eggs are a great source of nutrition, and help burn belly fat.  Boiled, scrambled, or fried. (As long as you use a healthy cooking oil, such as virgin coconut oil, or peanut oil.)

Choose foods with only 1 ingredient, or made of only single ingredients.

Weight lifting raises your metabolism for longer periods of time (up to 2 days), than any other types of exercise.

Chili peppers and Cinnamon are great spices that actually raise your metabolism.

Set aside one day a week to overeat by 1000 calories (No junk foods, continue to eat healthy).  Doing this will keep your body from thinking that is starving.  This will help you avoid the body's starvation mode, in which the body stores fat instead of burning it.

When lowering your caloric intake women should never go below 1200 calories per day and men should never drop below 1500 calories per day.  A caloric intake lower than that will cause the body to go into starvation mode and will store more fat, instead of burning what is already stored.

Too much Cardio training can burn away muscle as well as fat.  Leading to a lower RMR, and subsequently causing you to store more fat.

When eating carbohydrates, make sure that there is at least 15%-20% or more of fiber per serving. This will slow down the digestion of the carbohydrates and make you feel full for longer periods of time.

Avoid any drinks or foods that contain High Fructose Corn Syrup.  This is one of the main additives that have led to the growing problem of obesity in our society.  You will be surprised where you find it.

You may access the Snyder Public Schools wellness Policy HERE.


Ryan Granger, Health & Wellness Coordinator

Snyder Public Schools