Part 2: Understanding Your Metabolism Better

"You are what you eat." This has become an all too common catch phrase in our society, especially relating to fitness. The United States has been obsessed with fitness for decades now spending billions of dollars per year on products and services associated with the desire to become fit. Yet we have become the most obese nation on the planet. How can that be? The answer might seem complex but in truth, has very simple inescapable biological facts at its foundation.

1. If you don't have a proper definition of what it means to be fit, then you will never be able to achieve fitness.

2. If you eat chemical-laden, processed calorie dense and nutritionally void foods then you will become the opposite of fit. Period, end of story, no way around that fact.

"If I just limit the number of calories I am eating and move around a bit then won't I lose weight and get fit?"

No, as all calories are not created equally. After reading and digesting (no pun intended) "Part 1: Understanding Your Metabolism Better" you should realize that the number of calories you are ingesting throughout the course of the day and how often you are eating these calories are only small pieces of the puzzle when finding your way to becoming more fit. Your body does not break down all sources of calories the same.

Macro Nutrient 101

All calories will come from one of three macro-nutrients that make up the foods we eat:

1. Fat

2. Carbohydrates

3. Protein

Your body needs all three of these macro nutrients in order to maintain proper function. Severe restriction of any one of these macronutrients for a prolonged period of time will eventually lead to cravings and improper bodily function (sluggishness, weakness, difficulty thinking, loss of lean mass and the eventual gain of excessive body fat). Hence any diet (meaning what food you do eat, not what food you choose to avoid) which severely limits any of the three macro nutrients can be immediately eliminated by a person who is otherwise healthy. *

I know this seems complicated but it's really simple to understand if you just put down the ridiculous best-selling quick weight loss books that promise fitness and wellness and just absorb the basic biology I am laying out for you.

The total number of calories you are ingesting and how often you are ingesting these calories is just the starting point to properly fueling your body when you are trying to get fit as previously discussed in Part 1: Understanding Your Metabolism Better. Eating a balanced diet (which includes all three macronutrients: fat, carbohydrates and protein) is an essential part of the fitness equation. Unless one has specific metabolic disease that puts restrictions on ingesting specific food items proper nutritional choices aren't really that complicated.

Here are 5 very basic tips on how to make better choices regarding the sources of your calories:

1. Don't eat "fast food." I don't care how busy you are, you can always take a few extra moments of time to pack a peanut butter and no-sugar added sandwich on whole wheat bread, wrap it in some tin foil, add a granny smith apple and put it in a recycled grocery bag with a bottle of water that comes from your tap. It costs pennies in comparison to the fast food option and is just one simple healthy, cost effective alternative to the poor nutritional food choices that growing numbers of Americans have been making over the past few decades.

2. Drink plenty of water. That's the only drink your body truly needs. You can even feel good about "going green" by re-using empty plastic beverage bottles.

3. Add real fruits and vegetables to every single meal. Frozen veggies that are grilled/steamed are always the best option when it comes to vegetables that we don't usually eat raw, ie salad. If you are a salad eater do not drown your salad with gobs of dressings. This will add many, many additional calories that your body doesn't need during that one meal.

4. Just because a food is labeled "healthy", "low fat", "sugar free", "fat-free" that doesn't mean it something you should be eating. Take a few extra moments and read the label. If the package has more than 5 ingredients or has ingredients that you can't pronounce, I don't care how large the icons on the label are that say it's healthy, it is not. This is your body so take responsibility for your fitness by learning to read the labels.

5. Eat whole foods that are as close to their natural state as possible. This basically means that the less processing your food goes through before it reaches your mouth, the higher the likelihood that it will help you get your body fit. Chips, store-bought cookies, frozen dinners, etc are never better options than simple foods ie protein source, brown rice and vegetables or snacks like fresh fruit, yogurt or nuts.

The bottom line is this: there is no magic bullet to getting fit. If you use the KISS principle (Keep It Simple Sally) regarding what types of food choices you make, the better your chances are of getting closer to becoming fit. Of course, the final part of this equation is moving around. But we will leave that for "Part 3: Understanding Your Metabolism Better."

*People who have metabolic health-related issues should discuss any changes they make to their diets with a health care practitioner specializing in diseases associated with metabolism.