Considering our genetic disposition toward survival, it is astonishing that human beings ever get obese. Perhaps it has been adapted from a thousand years of not necessarily surviving in the primal sense of the world. We are not running, climbing, foraging, hunting, etc. on a daily basis anymore. Our exercise is now typically running, but not going anywhere, lifting heavy objects repeatedly, or moving in completely unnatural motions in the sake of "fitness". Our diets are no longer consisting of subsistence for life. Now, we eat all manner of processed foods, chased down with dense sugars, and carbonated beverages.
The largest purpose of our exercise these days seems to be offsetting the crap we put in our bodies. It has been estimated that early man ate a diet of 30% meat and 70% fruits, vegetables and grains. This ratio was furthered through the middle ages, when only the wealthy could afford the costs of livestock. So most of the population's diet consisted mainly of fruits, vegetables, and grains. This brings us to today. The process of evolution takes hundreds of thousands of years for even the smallest adaptations, and will fluctuate from generation to generation. Thus, over the last 5000 years, we certainly haven't adapted a means of making our diets so full of meat.
When you take that 30/70 ratio and flip it, the result is an imbalance of 40%. That is 40% of our diet which is wreaking havoc on our bodies. Luckily, the solution is simple: get back to the proper ratio of meat to plants. Meat should be a smaller portion of your diet, taking up about a third of intake. Not only will this reduce risks such as cholesterol and the associated heart disease, but you'll find that having high-veg diets are also more cost effective, especially if you reject the uselessness of these so-called "organic" products. That is just marketing hype for essentially the same foods.
When it comes to purchasing and preserving, there is evidence that there is very little difference between fresh and frozen fruits and vegetables. However, the way that they are prepared does matter. Nutritional value can be retained through limiting exposure to heat. The faster they cook (or shorter time) the more nutrients will be retained. Boiling is the worst way to cook vegetables for the simple reason that many vitamins and minerals are water-soluble. So when you pour out that water, there go your nutrients. Steam, bake, microwave, or even stir-fry for max efficiency.
Next, we discuss exercise. As with diet, the key here is moderation and balance. It is just as important for males and females both to work on cardiovascular endurance and strength training. Genders tend to lean one way or the other. However, a male who lifts weights but never runs is at just as much risk as a female who only runs, both of whom are at significantly greater risk than an individual who balances. Again, the key is moderation.
Furthering the discussion about moderation, one should recognize that while challenging your limits is good, too much of a good thing can turn bad. Don't run a marathon if you're not properly conditioned for the same reasons as one cannot lift 300 lbs. unless properly conditioned. It is a gradual progression that should be planned and maintained.
This statement may cause uproar with popular opinion but: forget about trend workouts and diets. Just forget about them. All people have the same basic physiology, but not all people have the same needs or capabilities. A person's body and how it reacts to exercises is completely independent to each person because of what that person has subjected their body to over the years. Someone who grew up doing yard work, shoveling, raking, and lifting, is going to have much better muscular conditioning than someone who grew up playing video games and doing the dishes. When it is stated "consult your physician before beginning a diet or exercise program", this is a statement to be taken seriously. Your doctor, or a properly educated and trained professional, can provide you tips on where to begin, and what will be best for your body, specifically.
The diet and exercise combination contributes to the bigger picture: maintaining a state of physical wellness which also includes limiting the toxins that one puts into the body. Toxins such as tobacco, caffeine, alcohol, drugs, processed sugars, and preservatives. There are many reasons to avoid tobacco, alcohol and drugs; some more obvious as others; such as cost, bodily damage and health risks, disease, and of course, legal repercussions. But upon inspection of the chemicals at play here, we find an abundance of chemicals which mimic our survival responses and thus create an addiction and dependence. Many people would indulge in these harmful behaviors out of boredom, curiosity, or just simply social acceptance, without putting forth the time and effort to research the effects of them. My advice to anyone who questions the harm of these substances: do your research.
Ultimately, one can allow themselves the occasional indulgence, but the key is to do so in moderation. Recognize the balance which your body needs. Exercise the willpower required to maintain health and wellness. The body can be a powerful instrument, or it can be a frail vessel to carry you along. It is entirely up to you. The Physical Aspect of Humanity is evolving over time as society and technology evolves. It will go the way that we lead it. Let's choose to lead it in a positive direction.
Independent advocate for Immortality and the perpetual accumulation of knowledge.
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