NOW GET UP GUYS, IT'S HIGH TIME!

It's like a long time from when I started writing this blog and now I wonder whether all these tips on health and fitness are actually being followed by the readers or not. The advice on each and every topic provided would be just a waste if no one follows that path, but rather just reads it and keeps it aside.

So, the point is basically that the most essential element might be actually missing, and that is the desperate need of motivation to exercise which is actually needed to start and still continue to workout for the entire life, which is the main motive and tagline of this blog and which I think, is not getting fulfilled till the point required. I don't think anyone would be like this champ:


Apologies to this man but he has opted to be like this. No one is born fat, it totally depends on YOU that which path do you choose and travel on that. Even if one starts to workout and is successful to move towards his/her goal to fitness, it's not a big deal. The point is to be on the same line and continue to proceed with it. Just have a look at this:



This guy has actually improved. But just think what if it was the other way round and he had gained wait after four weeks!

That's where there comes a lack of punctuality and dedication.

First of all starting point is to be found out. So, here are some motivational tips for the dearest readers of my blog:

1. Feel Good About Yourself Today

Be sure the people around you make you feel good about you -- no matter what your size or health condition. In addition, if close friends encourage you to smoke, overeat, or drink too much, find some new friends who have good health habits and also want a healthier you.

Elaine Magee, MPH, Rd, author of more than 20 books, says don't get hung up on pounds or what size dress you are wearing.

"Instead, focus on being healthy from the inside out," Magee says. "Eat well, and exercise regularly. And remember that you can be sexy and look and feel fabulous and not be thin."

2. Rethink Your Role Model

Barbie's still the first role model many young girls are drawn to. But let's be honest. For most of us to look like Barbie, we'd have to be nearly 6 feet tall, shrink our waist size by 8 inches, move the excess inches up to our chests, and then pose in the "suck in the gut/high heel" position all the time. Come on! There's a better way to live our lives than pretending.

Select positive role models. Choose role models that help you feel good about who you are, rather than ones who make you feel bad. Find a female role model who is strong, healthy -- and real!

3. Know What Makes You Overeat

The key to staying motivated is to know where your problem areas are and have a plan for dealing with them. Do you use food to cope with disappointment, rejection, boredom, or even personal success?

Brainstorm some healthier ways to cope with mood swings that do not involve food. In addition, control your environment to avoid bingeing on high-calorie foods when you do feel disappointed, rejected, or bored. Keep your kitchen STOCKED with lots of healthy options such as chunks of fruits and veggies, low-fat yogurts, flavored waters, and sugar-free gum.

4. Make Simple Daily Change

Who said health-related lifestyle changes had to be all or nothing? Start small and make a few simple WEIGHT LOSS AND exercise changes each day. These small changes can add up over time to give you a big health boost. Here are some suggestions:

• Add 5 more grams of fiber to your daily meal plan.
• Cut out refined carbohydrates, such as white bread, white rice, and sweets
• Avoid foods with trans-fats
• Add two more servings of veggies at lunch and dinner
• Drink three more glasses of water each day
• Add 10 minutes of walking to your daily exercise regimen
• Take a break every hour at work and walk 500 steps in place (2,000 steps burns 100 calories)
• Wake up 15 minutes earlier and walk before work

5. Find a Cheering Section

We all need a cheering section -- having to account to someone else gives you a reason to hang in there when you can't muster determination from within. It doesn't matter where the support comes from -- a spouse, friend, co-worker, or online "buddy," or others.

Think of five people who might be in your cheering section. Talk to these people about giving you support and holding you accountable as you work to reach your WEIGHT LOSS or health goals. Call upon your cheering section when you're having trouble sticking with good health habits. When you do reach small weight loss or exercise goals, invite your support group to celebrate with you.

6. Forgive Yourself

If you slip up on vacation and overeat, drink too much, or fail to exercise -- forgive yourself. Don't beat yourself up! Instead, say, "I really enjoyed my vacation," and let it go at that.

Allowing yourself time to enjoy a few indulgences occasionally is OK. If you start to feel guilty for having dessert on a special night out, forgive yourself and start back on your more disciplined program the next day.

7. Never Go Hungry

Katherine Tallmadge, MA, RD, author of Diet Simple, says the biggest cause of overeating is undereating. "People go too long without eating, and then pig out when they are ravenously hungry."

Rigid diets don't work for anyone. Include planned snacks in your daily diet to prevent binges. Make sure you allow for treats once a week without feeling guilty. Have a brownie every Friday, and enjoy every bite.

8. Remember That Change Takes Time

It's easy to see thin people and think how lucky they are. But here's the truth: If a thin person is over 30 -- or even over 20 -- chances are they are working hard at being thin each day.  Learn from them. Find out how they stay thin. Is it through more exercise? Eating fewer snacks?

According to Kathy Kater, a LSW and psychotherapist in St. Paul, Minn., the research on body diversity is conclusive. "Even if we all ate the same optimal, wholesome diet and exercised to the same high degree of physical fitness, we would still be very diverse in our shapes. Some quite thin and some quite big, but most in the middle."

Make the commitment to change some lifestyle habits and allow yourself plenty of time to see your goal. In addition, accept the fact that your body is meant to be a certain size -- even if that size isn't skinny -- and feel good about it.

9. Move Around More Today; Sit Less

Make healthy choices by being more physically active. Park at the end of the lot when grocery shopping. Change your TV channel manually. Take the stairs at work. Go on a long walk with your kids or grandkids. Raining outside? Walk or run in place while watching TV. No excuses!

According to Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University, the more time spent exercising and the more vigorous the exercise, the more calories you will burn.

"Studies have shown that with increases in exercise time, the elevation in resting metabolic rate is prolonged," Wharton says.

Make a deliberate effort to move more and sit less to increase physical activity and good health.

10. Celebrate Each Day's Journey

In the midst of your exercise and WEIGHT LOSS goals, don't forget to enjoy each day's journey. Most women agree that their lives and dreams for the future are so intertwined with reaching a specific goal or destination that any derived pleasure is disregarded. Problems arise when the "goal" becomes the sole purpose of living and overshadows our daily lives.

While having HEALTHY WEIGHT LOSS/exercise goals are important, make sure to take time to celebrate each day's journey. Live for the moment and savor some of life's simple pleasures -- every day.

And here are some good motivational content straight from YouTube and just for you:

I would like to end this post by stating that I can just provide the guidelines, and to follow them is totally depended on you all! So, I hope this helped you to move your ass towards the gyms/parks/training areas and start working out from now. Don't think it's too late now, and just go for it.

If you have any queries or recommendations to help improving this blog, then you are warmly welcome to do so in your comments below, and I like to respond to them as soon as possible so that it helps out to bring up a more healthy and fit world from before.

Before leaving, here are some facts on health, just have a look at them:

PHYSICAL ACTIVITY

• Only one in three children are physically active every day.
• Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week.
• Only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active.
• More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.
• In 2013, research found adults in the following states to be most likely to report exercising 3 or more days a week for at least 30 minutes: Vermont (65.3%), Hawaii (62.2%), Montana (60.1%), Alaska (60.1%). The least likely were Delaware (46.5%), West Virginia (47.1%) and Alabama (47.5%). The national average for regular exercise is 51.6%.
• Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer).
• Nationwide, 25.6% of persons with a disability reported being physically inactive during a usual week, compared to 12.8% of those without a disability.
• Only about one in five homes have parks within a half-mile, and about the same number have a fitness or recreation center within that distance.
• Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.
• 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive.
• Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day.

NUTRITION

• Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat.
• Americans eat less than the recommended amounts of vegetables, fruits, whole-grains, dairy products, and oils.²
• About 90% of Americans eat more sodium than is recommended for a healthy diet.
• Reducing the sodium Americans eat by 1,200mg per day on could save up to $20 billion a year in medical costs.
• Food available for consumption increased in all major food categories from 1970 to 2008. Average daily calories per person in the marketplace increased approximately 600 calories.
• Since the 1970s, the number of fast food restaurants has more than doubled.
• More than 23 million Americans, including 6.5 million children, live in food deserts – areas that are more than a mile away from a supermarket.
• In 2008, an estimated 49.1 million people, including 16.7 million children, experienced food insecurity (limited availability to safe and nutritionally adequate foods) multiple times throughout the year.
• In 2013, residents of the following states were most likely to report eating at least five servings of vegetables four or more days per week: Vermont (68.7%), Montana (63.0%) and Washington (61.8%). The least likely were Oklahoma (52.3%), Louisiana (53.3%) and Missouri (53.8%). The national average for regular produce consumption is 57.7%.
• Empty calories from added sugars and solid fats contribute to 40% of total daily calories for 2–18 year olds and half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.
• US adults consume an average of 3,400 mg/day [of sodium], well above the current federal guideline of less than 2,300 mg daily.
• Food safety awareness goes hand-in-hand with nutrition education. In the United States, food-borne agents affect 1 out of 6 individuals and cause approximately 48 million illnesses, 128,000 hospitalizations, and 3,000 deaths each year.
• US per capita consumption of total fat increased from approximately 57 pounds in 1980 to 78 pounds in 2009 with the highest consumption being 85 pounds in 2005.
• The US percentage of food-insecure households, those with limited or uncertain ability to acquire acceptable foods in socially acceptable ways, rose from 11% to 15% between 2005 and 2009.

OBESITY

• Data from 2009-2010 indicates that over 78 million U.S. adults and about 12.5 million (16.9%) children and adolescents are obese.
• Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese.
• Overweight adolescents have a 70% chance of becoming overweight or obese adults.
• For children with disabilities, obesity rates are approximately 38% higher than for children without disabilities. It gets worse for the adult population where obesity rates for adults with disabilities are approximately 57% higher than for adults without disabilities.
• Obesity Then and Now
  • Prevalence of obesity for children ages 2 to 5 years – doubled
    • Early 1970s: 5%
    • 2007-08: 10%
  • Prevalence of obesity for children ages 6 to 11 years – quadrupled
    • Early 1970s: 4%
    • 2007-08: 20%
  • Prevalence of obesity for children ages 12 to 19 years – tripled
    • Early 1970s: 6%
    • 2007-08: 18%
  • Percentage of obese adults – doubled
    • Early 1970s: 15%
    • 2007-08: 34%
  • States with an adult obesity prevalence rate of more than 25%:
    • Early 1970s: Zero
    • 2007-08:
• Nearly 45% of children living in poverty are overweight or obese compared with 22% of children living in households with incomes four times the poverty level.
• Almost 40% of Black and Latino youth ages 2 to 19 are overweight or obese compared with only 29% of White youth.
• Obesity among children in the United States has remained flat - at around 17% - in 2003-2004 and 2011-2012.
• Between 2003 and 2012, obesity among children between 2 and 5 years of age has declined from 14% to 8% - a 43% decrease in just under a decade.
• Obesity rates in children 6 to 11 years old have decreased from 18.8% in 2003-2004 to 17.7% in 2011-2012; obesity rates for children 12 to 19 years old have increased from 17.4% to 20.5% in the same time period.

Human and Financial Costs of Obesity

• Obesity-related illness, including chronic disease, disability, and death, is estimated to carry an annual cost of $190.2 billion.
• Projections estimate that by 2018, obesity will cost the U.S. 21 percent of our total healthcare costs - $344 billion annually.
• Those who are obese have medical costs that are $1,429 more than those of normal weight on average (roughly 42% higher).
• The annual cost of being overweight is $524 for women and $432 for men; annual costs for being obese are even higher: $4,879 for women and $2,646 for men.
• Obesity is also a growing threat to national security – a surprising 27% of young Americans are too overweight to serve in our military. Approximately 15,000 potential recruits fail their physicals every year because they are unfit.
• The medical care costs of obesity in the United States are staggering. In 2008 dollars, these costs totaled about $147 billion.

Now that's enough for the day and I truly hope that this just doesn't goes like a waste...

#FITNESS FIRST!