Better eating

When it comes to being fit in the sense of nutrition, one has to consider the intake of essential nutrients and minerals and not only focus on reducing calories. You can’t have a single food and think that it will be able to provide you with all the nutrients.

A well-balanced diet helps you to maintain a healthy weight and also can help prevent a number of health problems. A balanced diet is nothing but a diet which includes right amount of all the nutrients. If you want to have a good body weight then your diet needs to be healthy. A healthy diet will help you to maintain the correct weight. There are broadly six groups which you need to consume on a daily basis. These are:

Proteins

Carbohydrates

Fats

Minerals

Vitamins

Fibre

The amount of these which will be required for you basically depend on your age, sex, activity type and other factors as well.

A successful weight loss program therefore must (in addition to being nutritionally sound) be based on a reduction of energy intake, including reduce intake of total fat and saturated fat, and an increase in energy expenditure through physical activity.

Many people consume more calories than they need without meeting recommended intakes for a number of nutrients. This circumstance means that most people need to choose meals and snacks that are high in nutrients but low to moderate in calories (energy content).

Some people are afraid of carbohydrates because they think sugar automatically means weight gain, not all carbohydrates are bad. But the fact is that your brain and body must have steady supply glucose, the form of sugar that the body breaks carbohydrates down to. It is good and healthy to include complex carbohydrates (whole grains, starchy vegetables and beans) than foods from simple carbohydrate.

Controlling or maintaining your weight is easier with a diet rich in fibre (complex carbohydrate). Increasing dietary fibre intake can prevent overeating and excessive weight gain. More time is required to chew foods which are high in fibre. This sends a signal to your brain that you are no longer hungry, so you will not overeat. High fibre foods (whole grains, greens, fruits and vegetables) have fewer calories per volume and promote satiation or a feeling of being full for a longer time.

Not all fat is bad! Although all fats are high in calories, we need some fat in our diet, and some types of fat are actually good for our health. We should try to limit our intake of saturated fats (fat on lard, meat, and fat from dairy products), trans fats (hydrogenated fat) as they contribute to weight gain and a raised cholesterol level. Unsaturated fats (fat from vegetable oil, omega 3 fatty acid from fish) are ‘good fats’ as they are less likely to raise your cholesterol level.

Many fat-free foods are high in sugar, refined carbohydrates, and calories. So don’t believe “fat free means healthy”.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism. And eating small, healthy meals throughout the day rather than the standard three large meals keeps your energy up and your metabolism going.

estimate portion sizes

For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards, ½ cup is the size of an ice cream scoop, 1 cup is the size of a tennis ball, 1 ounce of cheese is the size of a domino, 1 cup carrot is the size of base ball.

Portion control is limiting what you eat. The plate’s messages are simple: when you eat a meal, try to make half your plate fruits and vegetables, eat more whole grains, and don’t oversize your portions.

To Measure accurately for foods and beverages, use gadgets and portion control dish ware like a measuring cup, bowls, tablespoon, teaspoon, or food scale to measure foods and oil.

Make fitness part of your everyday life

Farron Bennett, fitness instructor says we just need to become creative in incorporating fitness into our everyday life.

At work – take the stairs, walk during your lunch break, and park as far away as you can from your building. Go dancing, take a stroll with your friends after you eat dinner, and play actively with your kids……they will notice the difference.

While doing chores….there is nothing like dancing while you fold the clothes or load the dishwasher. Do some squats in the mirror or sit on a chair and do some leg extensions. Walk your stairs……more than you already do. Push ups on the wall can be done anywhere. Grocery Shopping is a great way to get out and exercise…just take two more laps around!!! Stop only to read the labels. These are easy ways to make fitness part of your everyday life.

The easiest and typically the most enjoyable “exercise” is simply to take a walk with your family and/or friends. A half hour to an hour of exercise and the social aspects are all beneficial to your health.

Try everything

Keep trying different types of exercise, but don’t stop until you find what fits your lifestyle and passion. Exercise can come in many many forms, not all of them entirely typical. Alternative exercise options can include everything from outdoor boot camps to swimming. Walking on the beach to pole dancing. You have to find what motivates you. Get a group of your friends together and try cycling, or how about a yoga class. Help to motivate each other to stay active. Most facilities will let you “try” a class before you commit to any packages.

If you feel you need motivation get a personal trainer. Personal trainers are not only there to get you fit but to help you learn how to exercise correctly and progressively. Humans are creatures of habit and we crave consistency, but that can work against us when it comes to exercise. The body is such an efficient machine that it adapts rather quickly to the same workout routine, when the body isn’t challenged it then becomes stagnant. If you are serious about making significant changes to your body, a personal trainer knows all about progression and periodisation and they will help you lose those last five pounds and reach your any of your competitive goals too. You can do it!