The new year is upon us, and it’s a great time to get started, or turn up the heat on your already existing wellness program! So if you are looking to be more healthy, lose weight, tone up, look, feel, and perform better in 2019 this weeks information can help guide you down the right path! It all starts with a good nights sleep, so that you can energize your body enough to help handle your physical and mental demands each and every day!

The new year is upon us, and it’s a great time to get started, or turn up the heat on your already existing wellness program! So if you are looking to be more healthy, lose weight, tone up, look, feel, and perform better in 2019 this weeks information can help guide you down the right path! It all starts with a good nights sleep, so that you can energize your body enough to help handle your physical and mental demands each and every day!

I hope you are having great results with your physical fitness programs. If not, I would like to remind you to never give up on trying. There is a system that will produce results for you, so just be patient until you find it. It has been my experience in fitness that if you just keep trying and stay with it, attaining your goals will not be very far away.

However, we understand that it is a tough issue, and obesity is growing at an alarming rate. Over 50% of American adults are considered overweight. So please, lets continue our efforts to help change these numbers by taking a closer look at the important concept of improving our body composition and understanding how it works. Body composition has a direct relationship to weight loss, good health, and performing well physically!

Body composition is defined as the relative percentages of fat mass and lean body mass that make up your total body weight. Their are a number of factors that influence body composition. Some factors are uncontrollable such as genetics, age, and gender. Others, like diet and exercise are controllable. In general, a healthy body composition may be obtained through a sensible diet and regular physical activity. In most cases our goal is to have our fat mass decrease and lean body mass increase to produce a favorable percentage of body fat. Decreased body fat and body weight are achieved when a negative energy balance is maintained. A negative energy balance is achieved when daily energy expenditure exceeds daily caloric intake. This energy is expressed in calories. A calorie is a unit of heat energy.

When figuring your energy expenditure, it is important to remember that calories burned doesn’t just come from exercising.... it is affected by a variety of factors. About 65-70% of daily energy expenditure comes from the Resting Metabolic Rate (RMR). This is the amount of energy used in a resting state which includes the Basal Metabolic Rate (BMR). The (BMR) is the minimum amount of energy or number of calories you need to sustain physiological functions of life. Another component of energy expenditure is the thermal effects of digesting the food we eat. This contributes to roughly 10% of daily energy expenditure. The remaining 15-30% of energy expenditure comes from voluntary metabolism or physical activity. This includes occupational, recreational, and daily activities, which includes your exercise programs.

The thought of losing weight, energy expenditure, and improving body composition can be very complex. So instead, when embarking upon achieving your goals for 2019, I would like to encourage you to focus your efforts on simply establishing healthy habits, and you will be well on your way to a great start! Strive to consume a caloric intake not lower that 1200 calories per day on a regular basis. Include foods that are low in total fat, cholesterol, saturated fat, and sodium. Keep your weight loss goals between 1 to 2 pounds per week. Include an exercise program that burns 200-300 calories per day. Drink 64-96 ounces of water, take your vitamins everyday, and get plenty of rest. Good luck with your goals, and remember the hardest thing about achieving your goals is making the decision to take that first step, which is just getting started!  You can do this!

Until next week please make it a healthy and nutritious day! To get started on healthy weight loss and nutrition products call Reggie @ (405) 613-0237, or stop by Reggies Personal Training and Nutrition, 104 E. Main, Shawnee, or message Reggie on Facebook at reggies personal training and nutrition.

Reggie Grovey is a local 21-year fitness professional and nationally certified personal trainer and Advocare Nutrition independent distributor.