Approximately 33 billion dollars are spent annually on health and fitness products. WOW! 33 billion dollars! Not millions… but BILLIONS! That is awesome. But if this is true, why are so many people in the US overweight? According to a study by the Center for Disease Control, 35% of the US population is overweight and 27% is clinically obese. That is more than half of our population. That is incredible.

Being overweight has many detrimental effects, not just physical, but also psychological, leading to lower levels of confidence in ourselves and our appearance. Having excess body fat can lead to very serious health problems, such as coronary artery disease, diabetes, high blood pressure, high cholesterol, and high stress levels. And these are just a few negative health problems, which can oftentimes lead to additional problems.

With all the information available these days, why are so many people still struggling with so many health problems that are in many cases preventable? Well, it’s a combination of many things, including a lack of proper education. There is so much information available to us that it is difficult to decipher what is true and what is not. This can be very confusing, as it often leads the audience in the wrong direction. Also, too many people look for the quick or easy solution with the least effort. Unfortunately, there is no shortcut, magic exercise machine, or modern diet to help you achieve the health benefits you desire.

There are things we can do to help ourselves live healthier lives. To begin with, we must change our behaviors. Most health problems are due to poor eating habits and a sedentary lifestyle. We need to stop relying on foods high in saturated fat and sugar (comfort foods) when we’re feeling down or want something to make us feel better. When I have days where I’m stressed or just generally feeling down about things, I work out. It is a fact that when one exercises, the brain releases chemicals that not only increase our energy levels but also make us feel good. The more addictive we can make this, the better we’ll feel on a regular basis.

Developing good nutritional habits is a key component in the fight for better health. Instead of jumping on the latest fad diet fad. Try to find healthier eating in ways that work on a more individualized level. One diet can’t work for everyone on the planet, despite what the best-selling books would have you believe. We have to consider our genetic makeup along with our overall health concerns and goals. Eliminating certain food groups is not the answer. There are certain macronutrients that our bodies need to survive; fats, proteins and carbohydrates. Start by eating lots of small meals throughout the day, preferably 5-6. I’m not saying eat five meals that will fill you up so much you can’t even move. But eat smaller meals, snacking between each one. For example, yogurt and a piece of fruit can be a wonderfully healthy snack. Fruits and vegetables are not only great snacks, but are also extremely high in nutritional value. They are loaded with disease-fighting antioxidants. Also, it is almost impossible to eat too many fruits or vegetables. You would have to consume literally hundreds of pieces.

Also, start your day by drinking a glass of water, this will help speed up the hydration process. Follow that with about 6-8 glasses of water throughout the day. If you exercise regularly, drink more. But if you’re just starting to form this habit, start slowly by drinking 4 glasses a day gradually increasing your water intake as you feel comfortable. Your muscles are made up of 75% water. The more hydrated they are, the easier it will be for them to do their job. This is also valid for your heart. The reason to eat frequently is to increase your metabolism. Combining exercise with healthy eating habits will speed up your metabolism. This will turn your body into a more efficient calorie and fat burning machine.

Building lean muscle also increases our metabolism, so it burns fat at a higher rate. Muscle burns 9 calories per hour while your body is at rest, compared to fat, which burns 4 calories per hour at rest. That’s more than double! Can you believe it? By simply starting an effective strength training program, we can burn more fat!

Additionally, cardiovascular exercise is an important part of the health and fitness equation. Cardiovascular exercise is not only great for your heart, but it also burns calories. A general rule of thumb is that for every mile you walk or jog, you’ll burn about 100 calories. Not to mention the incredible benefits your body will discover from more efficient oxygen intake which will ultimately lead to a lower resting heart rate.

An important concept to keep in mind is becoming more active. This could include more frequent walking, such as taking the stairs instead of the elevator, or parking your car farther away while you’re at the mall. Even doing some simple calisthenics, like jumping jacks, jump rope, push-ups, sit-ups, or anything that gets your heart rate up will help you advance your fitness program. While watching your favorite half-hour sitcom, try to exercise during each commercial break. Just by getting your body moving, you’ll feel amazingly better. All it takes is some commitment, a little creativity, and a desire to make yourself feel better.

For maximum results, a complete health and fitness program includes all three components; healthy eating, strength training and cardiovascular exercise. But as I mentioned earlier, everyone has different genetics, health issues, and goals. Therefore, it is critical to first consult your doctor before starting any program and then contact qualified professionals such as a nutritionist and personal trainer.