Jerry the Blogger

For those of you who missed the season finale of The Biggest Loser: Couples last week, you missed the conclusion of a remarkable journey. I don't think I'm alone in the world when I say I was happy to see that Ali Vincent won!

Not only has Ali lost a total of 112 pounds by the season finale (her starting weight was 234 pounds and her final weight was 122 pounds) but she is the first woman to win in the show's five season history.

Of course, Ali's loss of 112 pounds in 16 weeks isn't exactly realistic for most Americans. She worked out 8 to 10 hours a day for the last five months and that's something most regular folks can't possibly do and still make a living. Most health experts agree that a healthy, sustainable weight loss is usually a loss of only one or two pounds a week ... much different than the double-digit weight loss seen by many contestants on the Biggest Loser each week.

Still, the bottom line is that weight loss is important if you are overweight or obese. The CDC reports that obesity increases the risk of many diseases and health conditions, including:

•  Hypertension

• Dyslipidemia (high total cholesterol or high levels of triglycerides)

• Type 2 diabetes

• Coronary heart disease 
  

• Stroke

• Gallbladder disease

• Osteoarthritis

• Sleep apnea and respiratory problems

• Cancer (breast and colon)

In some cases, the mortality risk (death risk) of these diseases and conditions is increased by 40 percent or more when the person is obese. You might not be able to shed the pounds as fast as one of the contestants on The Biggest Loser, but that shouldn't stop you from making exercise and nutrition an important part of your daily life.

Over the years I've tried (and failed) just about every diet you can imagine in a never-ending quest to lose weight and keep it off. I've tried the vegetarian diet, the energy drink diet (you know which "Slim" beverage I'm talking about), the Atkins diet, the South Beach diet, Weight Watchers and even Jenny Craig. I lost weight with every single one of these diets ... but I didn't keep it off. The reason is simple: Every single one of these diets requires you to eat a very specific and limited variety of foods. As soon as you give into your body's natural cravings for other foods you start to gain weight.

Eating a variety of foods and combining that "balanced nutrition" with exercise is the secret. Protein, carbohydrates, vitamins, minerals, water, and even fat work together to provide your body with the fuel it needs. The infamous "low carb" diets work for sedentary people because your body isn't burning carbs if you sit on the couch all day. However, diets that eliminate certain proteins or carbohydrates from your diet often fail because after even a short amount of vigorous activity your body develops natural cravings for these "fuels." Once you give into your cravings you gain the weight back.

That's why balanced nutrition combined with exercise is so important. That's right. I said the dreaded "E" word. Your body is a machine and the food you eat is the fuel. Eating a bunch of complex carbohydrates when you're a couch potato is like taking a car with a full tank of gas and pumping several extra gallons of gasoline into the tank even though the tank is full. However, starving your body of carbohydrates causes serious problems (and serious cravings) once you start exercising ... even if it's just for a short while.

The key to long-term healthy living is a balanced nutrition and exercise. Still, I'm a realist. I'm a father, a husband, and a dedicated employee at my job. I don't have time to work out for several hours every day if I'm going to make time for my family and responsibilities. Luckily I don't need to exercise for several hours every day. Even a mere 30 minutes of exercise every day is enough to burn excess fat when combined with a balanced diet. I set aside at least 30 minutes every day to watch television, so I can exercise for 30 minutes as well. In fact, I often ride a stationary bike and lift weights while watching TV because it helps me to de-stress both mentally and physically every night.

Just remember the key elements to balanced nutrition:

• Fruits and Vegetables
• Grains
• Protein
• Calcium

Fruits and vegetables are low in calories and packed with fiber and nutrients that provide your best weapons against age-related disease. They also provide the potassium your body needs to keep blood pressure in check. Eating a variety of different colored fruits and vegetables, such as tomatoes, spinach, carrots and peppers, will also help your muscles repair themselves after tough bouts of exercise and reduce muscle soreness and inflammation.

Complex carbohydrates such as potatoes and grains in the form of breads, pasta and cereals are essential to a balanced meal plan. Muscle-fueling carbohydrates such as whole-grain wheat bread or brown rice are vital if you¿re working out ... and you should be. Just be carefully to measure your grains since it's easy to eat more than they realize. Carbohydrates are one of the first things to turn into fat if the body isn't burning them as fuel.

Your body needs protein-rich foods, such as fish, poultry, lean meats, and eggs to help fight disease, fuel your brain, and keep blood flowing. Protein is a key element for building and repairing all types of tissue in your body, including your muscles. Some studies have shown that fish containing omega-3 fatty acids, like salmon and mackerel, help prevent heart disease, some types of cancer and even joint pain. I make it a priority to eat fish at least two times a week. Even though I don't live close to the ocean I've found frozen fish can be just as tasty. Beans not only will help control cholesterol, but they'll keep you regular, which may help prevent colon cancer.

Calcium-rich dairy products such as milk, cheese, and yogurt help maintain low blood pressure and strong bones. Some research shows calcium may even boost fat burning and hinder fat storage. Choose low-fat or nonfat options, such as 1-percent or skim milk or nonfat yogurt.

The secret to long-term health is balanced nutrition and exercise ... and finding that balance is what Start Making Choices is all about.