Achieving weight loss and good health without dieting

Losing weight has become one of the biggest factors for many people to start a fitness program. There are so many diets and workout regimens out that supposedly create the perfect weight lose program, yet the U.S. has one of the highest rates of obesity in the world.

Statistically, 98 percent of diets have a 1-year failure rate. The biggest mistake that people face in dieting is to properly identify and address the root cause. There are many factors that lead to weight gain. These factors, to name just a few, range from depression, thyroid disease, poor food choices and alcohol consumption.

Losing weight and creating a healthy and fit body starts in an area that most people skip and that is being mentally prepared, then nutrition and finally actual exercise.

The reason weight loss and the yearly fitness resolutions have such a high failure rate is it takes all three disciplines in a specific order.

That order always starts with mental conditioning of sorts, which then ties to a foundation of good nutritional choices, then it culminates in maintaining a consistent exercise regimen. In fact, in almost all cases, exercise becomes the least demanding and easiest aspect of a good health and fitness program to achieve weight loss and good health.

So let's address why your mental state is key to a successful health and fitness program. It all starts in the mind, which will lead to optimal body weight and great transformation in body compositions.

Most of us live busy lifestyles and within these lifestyles we are faced with daily stress, conflict, habits and in some cases depression, which set us up to fail our health and our bodies. These stressors become even more challenging when tied to poor nutrition.

I have written a number of columns on meditation and yoga. A big reason for this push for mindfulness is we all need a way to calm the mind, develop meaningful focus and clarity so we can de-stress so to speak.

If you are not prepared mentally for a new diet, for example, before long stresses happen and you start to rationalize that a few chips, a couple of candy bars or a few cocktails will not hurt anything. These old friends make you feel better, right? Then that begins the spiral back to bad habits and another failed diet.

It becomes very important to address how you are feeling and your mental state as you start down the health and fitness road to weight loss and exercise.

Noted author Christian Larson wrote this passage in one of his books that sums it up very well: "To be too large for worry, too noble for anger, too strong for fear and too happy to permit the presence of trouble." Success with your health and fitness starts with a positive mental outlook.

Now the second of the three disciplines is good nutrition. We all know that our nutrition directly affects our brain function just like it affects the rest of the body. If someone has very poor nutrition, for example, you start to see those effects in their hair and fingernails. Therefore, you should consider what it could be doing to brain chemistry etc.

There have a been a number of studies that have linked highly processed foods, over-consumption of alcohol and lack of nutrients/dense foods to depression, anxiety and other neurological disorders.

When we think about dieting, we need to shift that to diet or more specifically nutrition. We usually think about reducing fats, cutting back on sugar and counting calories with dieting, but what is more important to consider from a holistic view is what I am eating and how is it helping both my mind and body.

Whole healthy foods really become more with less, meaning more filling, nutrient dense and less desire to eat since whole foods tend to curb insulin response and cortisol levels and satiate us longer.

For the final discipline, exercise, it comes down to a few very simple aspects. Depending on you and your comfort level to fitness, you can establish a minimum of 20 minutes a day of walking or bike riding.

You can also start as a beginner with yoga, which is low impact and gradual, all the way up to heart pounding Zumba, or hire a fitness trainer for intense gym regimens. The range and choices just need to fit your abilities, any limitations due to preexisting issues and your interests.

There is one very important aspect to the exercise piece and that is consistency. Whatever you choose as your exercise of choice, it is critical you make it part of your life and part of your lifestyle. This will ensure it becomes part of your routine and is done on a regular basis.

Each of the three disciplines is absolutely reliant on the other. It is a simple formula for successful health, fitness and nutrition. Be mentally prepared, make a commitment for peace of mind and dedication to your goals.

Do not start another diet; start a nutritionally dense nutrition program made up of fresh, natural, whole healthy foods. Find an exercise or activity that you truly enjoy and make it yours, a part of your life.

If more of us took these simple steps to health and fitness, our weight would not be an issue, our autoimmune issues like arthritis would be diminished and our overall health and quality of life would improve. It really is that simple.

Judd Jones is a director for the Hagadone Corp.