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Arizmendi
Robert Arizmendi Jr.

Prof. Sobocinski

English 1202

10 April 2022

What is the Best Route for Weight-Loss and a Healthy Body?

Obesity in America is sitting at a whopping 33% in adults over the age of 20. (Industry)

That’s one in every three adults. Everyone has that little voice in their head that tells them that

they could be healthier, some are louder than others. With myself also being obese this topic

deeply impacts me, and I wanted to investigate some of the best routes for weight loss and

routines for a healthy body. From regular work outs, maintaining a healthy diet, and interacting

in a productive healthy lifestyle, these would be the best routes to weight-loss and a attaining a

healthy body.

Personally, I’ve had an interesting journey with weight-loss. I started out of high school

at a massive 310 pounds. It took me almost 2 years to work down to 225 pounds and shortly

after I hit a plateau and ended up gaining weight again. I’m now currently at 250 and back on a

journey to work towards 210. From personal experience I was able to loss the max influx of my

weight through rigorous weight training and cardio. I never attained a healthy eating habit and

once I stopped my continuous gym routine, I ended up gaining an influx of weight back.

Dr.’s Kevin Hall and Scott Kahan exclaim long term weight loss is more challenging than

rapid weight loss. In a sense it’s easier to get it off but keeping it off is the real challenge.

Weight retainment is the biggest issue for people who lose a lot of weight and the Dr.’s

continues with information on some of the best routes including diet, work outs, and healthy
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habits. (Hall) The Dr’s exclaim that when it comes to keeping off the lost weight the key is to

maintain a healthy lifestyle. Their key focal point is an active lifestyle not essentially including

routine a gym exercise routine but more of an active hobby, i.e., swimming, jogging, hiking, and

or sports.

One of the main things people like to associate with weight-loss and a healthy body are

all the benefits that come with. I like to appreciate some of the immediate benefits that are

attained while on a weight loss journey, from better sleep to better brain health. The start of

having more energy throughout your days and feeling more confident of your looks, the health

journey brings has these benefits imminent. The CDC goes better into detail about the overall

health benefits of living a healthy lifestyle. The CDC lists things like reducing health risks,

improving quality of life, strengthen bones and muscles, and life expectancy. (Benefits) A lot of

what the CDC list are what encourages most people to purse a healthier lifestyle.

Most people biggest barrier when it comes to working out is where to start, what are

the correct work outs, and being uncomfortable of going to the gym. AbrahamThePharmacist

does a great job with his video talking about some beginning exercises that focuses on weight

loss and all from the comfort of your own home. Being able to understand that workouts don’t

necessary require a gym can really be a lot more opening to people, from HIT (High Intensity

Training) to regular running’s, the accessibility to everyone is there. Having a foundational

understanding of where to start can really jumpstart anyone’s weight loss journey.

I did an interview with Keith White, an online transformation coach, who himself lost 70

pounds in a year. Keith goes into detail about the weight loss journey through his coaching

program. He advises that a low calorie and a high protein diet focused on rigorous wight
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training can build your body overtime to the mass genetically attainable. Another key main

thing he focuses on is having the right mindset and understanding that weight-loss is a journey

that does not come with instant results. That’s why the word journey and transformation are

used, it requires time, hard work, and dedication. Though many sources encourage and

emphasis on dieting, Keith’s mission statement is based on exercise, being able to burn more

calories than you consume is how to keep your body in a calorie deficit that forces weight-loss

and muscle growth with weight training. (White) I different outlook but with the same results.

In the long run there would need to be a transition into some type of healthy lifestyle as too

continuous rigorous workouts could not be realistic for everyone.

One of my biggest hurdles is figuring out what exactly I’m supposed to eat. From

knowing the right variety of nutrients to eat, changing your subconscious eating choices, and

figuring out how much to eat. My biggest support system has been this phone app called

“MyFitnessPal”, from helping track what I’m eating, down to every carb and nutrient. I’ve

learned that being accountable to what you’re ingesting by simply journaling what you’re

eating you become a lot more conscious to how much you’re actually eating. There is no

wondering how much you’ve eaten and lying to yourself about thinking you’re eating healthy.

MyFitnessPal does things like calorie counting for nutrition tracking, guided fitness plan and

diet plans, analysis, and insight in the food you eat, as well as meals and recipes. (MyFitnessPal)

When you input your information, it even gives you your required daily calorie intake so that

you can help with figuring out how much you’re supposed to be eating.

When it comes to putting your diet plan together the key aspect is to make sure you are

eating a mix of foods from all food groups including vegetables, fruits, grains, dairy, and
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proteins. Not only do you want to incorporate these foods into your diet, but you really want to

stay away from or avoid ingesting 10% of calories from saturated fats, sugars, and sodium.

(Guidelines) When you first start changing your diet the hardest thing to do is cut out your

previous bad eating habits. Your body is already used to eating the way it did, so the best thing

to do to fight that is keep a healthy eating pattern. Eating three times a day and eating two to

three snacks and an average of 2,000 calories a day.

Everyone wants a long and healthy life, to achieve that understanding that the better

the health the longer the life span. In a New York Times article by Gretchen Reynolds, she adds

exercise is the most important and vital way to be healthy. There is no “healthy weight” but

there are healthy bodies. Reynolds includes that increasing your physical activity and fitness is

the way to a healthy body and an extension on your life expectancy. (Reynolds) Knowing that

there is not a secret number to be achieving is a sense of relief to many. Being able to just focus

on building your body into what you want it to be instead of a set goal that seems impossible.

It’s always interesting to see how weight loss and primary health is discussed and

promoted in other countries besides the U.S. In a trial by BioMed Central based in Sweden,

there is a weight reduction program for adults to determine whether or not it was more

effective to ordinary care that had a goal of its patients losing 5% of their body weight. The trail

was a two-year study that included 133 patients, half being in an intervention group and the

other half being in a control care group. Intervention meaning constant follow ups. The results

showed that with a promotion of diet, an appropriate structure of food, and, increased physical

activity. (Jansson) The conclusion of the study shows that the control care group had a better

outcome compared to the group that intervention. Which this study just shows that as long as
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people are taking the steps necessary to attain a healthy body, constantly checking on progress

does not expedite it, but in all the study did show a good success between the groups.

The best part of starting to focus on a healthy body and weight loss is that is doesn’t

have to necessarily focus on being in the gym. There always exterior options like yoga,

swimming, dancing, just about any activity that keeps you physical without feeling like your

there to lose weight, hence a healthy lifestyle change. The U.S. Department of Health and

Human Services have put together great insights on routes for a healthy lifestyle and how to

stay active and healthy. (Azar) My favorite insight from this source is that there is no age limit

to a healthy life. From adolescents to senior citizens there are many reasons to focus on the life

choices being made and encouraging everyone to maintain a healthy lifestyle.

So, to answer the question of what the best route to weight-loss is and attaining a

healthy body, you need to incorporate a healthy lifestyle, focus on your diet, and regularly

exercise your body. With those things in time, you can achieve the goals you’re striving for and

do everything you can to make sure you are living a heathy life and living your life to the fullest

expectancy.
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Work Cited

AbrahamThePharmacist. “Lose Weight: Exercises to Lose Belly Fat.” HealthyLifeGeek.com,

HealthyLifeGeek.com, 22 Jan. 2022, https://healthylifegeek.com/weight-loss/lose-weight-

exercises-to-lose-belly-fat/. Accessed Mar 10, 2022

Azar, Alex M. “Physical Activity Guidelines for Americans.” Health.gov, U.S. Department of

Health and Human Services, 2018,

https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pd

f#page=43. Accessed Mar 10, 2022

“Benefits of Physical Activity.” Centers for Disease Control and Prevention, Centers for Disease

Control and Prevention, 1 Nov. 2021, https://www.cdc.gov/physicalactivity/basics/pa-

health/index.htm. Accessed Mar 10, 2022

Guidelines for Americans Healthy Eating Pattern 2015-2020. Apr. 2017,

https://health.gov/sites/default/files/2019-10/DGA_Healthy-Eating-Pattern.pdf.

Hall, Kevin D, and Scott Kahan. “Maintenance of Lost Weight and Long-Term Management of

Obesity.” The Medical Clinics of North America, U.S. National Library of Medicine, Jan.

2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/. Accessed Mar 10, 2022

“Industry Market Research, Reports, and Statistics.” IBISWorld, 20 Jan. 2022,

https://www.ibisworld.com/us/bed/adult-obesity-rate/112885/.

Jansson, Stefan PO, et al. “Interventions for Lifestyle Changes to Promote Weight Reduction, a

Randomized Controlled Trial in Primary Health Care.” Gale In Context, 27 May 2013,
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https://go-gale-com.sinclair.ohionet.org/ps/retrieve.do?

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10, 2022

“Myfitnesspal.” MyFitnessPal, MyFitnessPal, Inc., https://www.myfitnesspal.com/.

Reynolds, Gretchen. “Fitness May Beat Thinness.” The New York Times, The New York Times

Company, 5 Oct. 2021, https://go-gale-com.sinclair.ohionet.org/ps/retrieve.do?

tabID=News&resultListType=RESULT_LIST&searchResultsType=SingleTab&hitCount

=7136&searchType=BasicSearchForm¤tPosition=39&docId=GALE

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MOD1&prodId=OVIC&pageNum=2&contentSet=GALE

%7CA677896980&searchId=R11&userGroupName=dayt30401&inPS=true. Accessed

Mar 10, 2022

White, Keith. “Keith White (@thegreatwhite_).” Instagram,

https://www.instagram.com/thegreatwhite_/.