More than 100 million Americans made New Year resolutions for 2009, and four out of five were not able to stick with them, according to the third annual Franklin Covey New Year’s Resolution survey released in January 2009.
One of the most popular resolutions is to lose weight and get healthy, but most people don’t understand the single biggest secret of weight loss – to eat more food more frequently. mix1 Beverage Company, a Boulder-based emerging leader in the functional beverage and performance nutrition category, has worked with Dr. James Rouse, N.D., to develop a list of easy ways Americans can more successfully reach their weight, fitness and wellness resolutions in 2010.
“It is only with eating the right portions of carbohydrates, fats, proteins and sugars both before and after a workout that you will see optimal results.”
People trying to lose weight, get fit and just feel better overall are unaware of one important thing – hitting the treadmill is only half the battle. A recent Opinion Research Corporation survey – commissioned by mix1 – of more than 700 adults nationwide who exercise regularly found that while 89 percent believed exercise and nutrition are equally important in reaching your fitness goals, only nine percent are familiar with the 45-minute glycogen restoration window and the role it plays in losing weight and achieving peak performance. Functional nutrition, particularly properly fueling or eating before and after a workout, is just as important to reaching fitness, health and sports performance goals as exercise.
“Studies have shown that when you don’t use functional nutrition to help your body recover after a workout – whether you’re participating in an intramural basketball, a triathlon or yoga class – you are less likely to lose weight and gain lean muscle mass,” said Dr. Rouse, a naturopathic physician, yoga teacher, Ironman triathlete and co-founder of mix1. “It is only with eating the right portions of carbohydrates, fats, proteins and sugars both before and after a workout that you will see optimal results.”
With losing weight and developing healthy habits among the most common New Year’s Resolutions, Dr. Rouse and mix1 have worked together to develop the below list of tips to help those who set health-related New Year’s resolutions make good on their intentions:
1. Balance over deprivation – The extreme imbalanced diet is out. While you may lose weight by restricting certain foods or food groups for a set amount of time, it is only with a balanced diet that you can reach and maintain a healthy weight.
2. The two-to-one ratio – To make sure your body is properly fueled before and after a workout, look for foods and meals with a two-to-one carbohydrate to protein ratio. When you fail to eat enough foods with the right balance before and after a workout, your exercise will cause your body to produce a stress hormone called cortisol, which tears down muscle and converts it into fuel to meet your body’s energy needs, taking away from your ability to synthesize protein (muscles) and build endurance. The good news is that finding this ratio may be easier than you think; for breakfast, this could equate to a meal of whole grain cereal or toast balanced with eggs or yogurt. And if you don’t have time to cook, you can grab an on-the-go option with the right two-to-one ratio, like mix1’s ready-to-drink enhanced protein shake or hi-antioxidant fiber drink.
3. Keep moving and have fun – The perfect fitness routine combines the following four elements: cardio, strength, flexibility and fun. Choosing workouts that you enjoy and that help train your heart, muscles and joints are more likely to help you reach your fitness goals than forcing yourself to do something you find unbearable. Also, if you can’t make it to the gym, you can still find ways to move around the office or on the run that will help you reach your fitness goals. Simple choices like taking the stairs, standing up and stretching, or parking at the back of the parking lot can keep your blood moving, help you release stress hormones and help you get fit.