Resolutions or life choices: adios the word diet on January 1st.
Posted on December 31 2020
One of the most important things to do when you want to get back into shape is to pay attention to your diet. It doesn't take time from your schedule, one preap meal and you will feel better and better when you eat the right foods in the right amount.
One of the best ways to change your diet is to switch to organic food. It's a good idea to increase the amount of fibre in your diet, which will cleanse your colon of all the negative inhibitors to weight loss. This means that instead of eating refined or processed foods, we should eat whole grain foods like brown rice and whole wheat bread. This has more fibre and less bad fats like trans fats and cholesterol.
We should also increase your intake of protein, minerals and vitamins. To do this, it is good to eat more fruits and vegetables and replace red meat with fish and chicken. These meats contain fewer calories and fat and provide more protein.
One of the most important things we can do to change our diet is to completely eliminate junk food. This will include candy, potato chips, popcorn, ice cream, milkshakes and soft drinks. Suggestion: Replace sweet, refined, processed snacks with fruits and vegetables instead. Instead of sodas, drink water, tea from the Wonder Woman Box obviously hihi or dilute juice with water for flavour. You'll find that it makes a huge difference in your sugar and fat intake.
You will feel healthier and have more energy when the diet is changed. At first, you may feel a little different with the extra fibre and the complete change in food, but this will soon pass and your body will function better and more efficiently. You will have more energy and feel like a whole new and better person.
Staying fit doesn't just depend on exercise, diet also plays an important role in improving our health. Don't forget that taking care of our health and staying fit is an investment in ourselves and that we shouldn't neglect the long-term effects and we will find that we will regret bad health habits later on. Diet is a time-saving part of staying in shape and we will reap the benefits throughout our lives once we develop good habits. With these few points, we can make great strides in staying fit and healthy and be able to do the things we love to do.
Losing weight for a healthier heart
Obesity has reached epidemic proportions in the U.S. as well as in Canada...just think of the confinement that is synonymous with a sedentary lifestyle. According to the Centers for Disease Control and Prevention, the number of obese Americans continues to rise. In fact, 30% of adults over the age of 20 - more than 60 million people - are obese, meaning they are 30 pounds overweight and have a BMI, or body mass index (a measure of body fat), of more than 30.
Obesity is on the rise
However, current data suggest that the situation is getting worse. Because of rising childhood obesity rates, life expectancy could decline by two to five years over the next few decades unless major efforts are made to slow the rise in obesity rates.
In addition, obesity is a risk factor for heart disease and other serious health complications:
- Obesity is a risk factor for type 2 diabetes, high blood pressure and high cholesterol. Having these disorders at the same time is a condition called metabolic syndrome, which can lead to an increased risk of heart disease and kidney disease.
- High blood pressure, a risk factor for heart disease, is twice as common in obese adults as in those at a healthy weight.
- Obesity can also lead to arthritis, which is caused by stress on your joints.
A likely trigger for heart disease
Obesity, high cholesterol and high blood pressure are a common group of risk factors in people with heart disease. Managing all of these risk factors will help reduce the risk of heart attack and stroke.
What we can do today
Overweight and obesity together represent the second leading cause of preventable death in the United States after smoking. There are many steps we can take to control our weight and help us manage our risk of heart disease:
- Develop a diet and exercise program that you feel is realistic and that you can maintain. Personalize between 3 to 5 30-minute sessions per week and several walks with Gizmo.
- Discuss with your doctor before making changes that are too drastic.
- Decide to make this year a healthier weight loss goal and stick to it.
Lose weight in time for the summer (don't wait until May...)
Being overweight in the heat of summer is no fun. And exposing an oily belly or oily thighs isn't much fun when everyone around you is wearing wasp-sized beachwear and spraying oil on 'six-pack' abdomens. In fact, for overweight people, summer can be an unpleasant ordeal with countless opportunities for embarrassment and discomfort. So let's see how we can reduce some of our fat and make next summer a happier experience. But first, a word of warning.
Summer Weight Loss Trap
One guaranteed way to fail is to look for a "shortcut" weight loss method or diet. You know what I mean: the kind of program that promises "a quick and effortless way to lose weight". In my experience, none of these diets or pills really work, and the medical evidence is pretty clear: the maximum rate of lasting weight loss is between 1 and 2 pounds per week, maybe a little more if our BMI is high. Furthermore, if a brilliant scientist could come up with a formula for quick and effortless weight reduction overnight, he would be more famous than Einstein. He certainly wouldn't be selling his program in 30-second TV infomercials or mail order ads. So, for the sake of our mental health as well as our financial health, let's not waste time on weight loss methods that make extravagant claims. If we don't believe this, think of one of your overweight friends who prefers the short-term approach "lose 20 pounds in two weeks" and ask yourself why they are still overweight.
Three-month summer diet plan
Impossible... we can't lose much weight in a week or two. We need about three months to have a significant impact on the shape of our body. Remember, the human body is concerned with survival, not cosmetic appearances, and since rapid weight loss is a symptom of illness, not good health, the only guaranteed way to improve our body shape is to take a step-by-step approach to a healthy, increased diet. Exercise. In three months, we can lose about 26 pounds - more than enough for most overweight people to experience noticeable improvements in health and a much leaner body. And by gradually reducing our weight in this way, we'll be much less likely to regain weight, so if necessary, we can continue to lose more with less risk of suffering a weight loss plateau or other impediment.
Nobody likes to change their habits. So if we want to change our eating and exercise habits, we need a strong motive - something to make us follow a food plan and exercise when boredom sets in. Whatever we choose, it has to be something more powerful than the urge to eat tasty, high-calorie food in front of the TV!
A good reason to lose weight
Anything that commits us in advance to achieving our weight loss goal is an excellent motivator. So be bold. Book an expensive beach vacation (for or against travel and pandemic... Another debate) or buy some gorgeous, body-friendly clothes that we want to have at the end of our diet program. Both of these actions require us to succeed, and therefore provide us with constant motivation along the way.
Be positive about short-term sacrifices
Whether we're trying to lose weight for the summer, save money or pass exams, an important part of the motivational puzzle is our ability to make short-term sacrifices. The choice is fairly simple: we can focus on the "deprivation" of giving up certain foods, or we can focus on the benefits of not eating those foods. Unfortunately, many diets focus on feeling deprived. After a while they see their food as a burden, a boredom, a bad necessity. That is why so many of them have stopped. They can't "see" the benefits that weight loss will bring them. If we want to improve our body shape for the summer, we need to avoid this trap and appreciate the long-term benefits we will gain by making short-term adjustments to our lifestyle.
The good news about improving our diet
Many of our tastes, cravings and general attitudes towards food are strongly influenced by what we eat and drink. I know countless women who have reported amazing changes in their personal and family eating habits after less than three weeks of improved eating habits. The fact is that the average modern diet is loaded with sugar, fat and sodium, which makes us want more of these things. But when we manage to get out of this addiction to undesirable ingredients for even 2-3 weeks, we will notice a huge difference in our tastes. Which brings me to healthy eating.
Think about healthy eating, not weight loss.
In my experience, one of the most effective weight loss strategies is to focus on healthy eating. I'm not saying we shouldn't weigh you on our scales, but don't measure progress just by what the scales say. It is just as important to enjoy your food and feel good about your change in eating habits. And any diet we hate is guaranteed to fail, no matter how much weight we lose, because as soon as we reach our goal, we'll return to our old eating habits and regain every pound we lost.
Exercise has wonderful perquisites
Exercise burns extra calories and therefore contributes to widening our caloric deficit. But its direct effect on weight loss is generally quite small. In fact, it is not uncommon to gain weight when we start exercising. The real benefits of weight reduction from exercise are indirect. It increases our metabolic rate, helps us burn calories at a slightly faster rate and improves our mood, which generally reduces our need to eat comfortably. However, don't overdo the workouts. I've lost count of how many dieters have started exercising too vigorously and exhausted themselves in 3 weeks. Ideally, start with 30-45 minutes / day of physical activity that we can easily manage, and very gradually increase the duration and intensity. Listen to your body at all times and make sure you relax before and afterwards.
Do you see how you want to be? (Visualization)
If your goal is a waist circumference that you can proudly display in the sun, don't wait for him to "see" it. Visualize it from the moment you start to make a healthy turn. Visualize yourself walking along a beach or lying by the pool with a flat stomach. No matter how ambitious we want our weight or body to be, get used to visualizing it in minute detail. Because "seeing it" is the first step to making it happen. As they say, a picture is worth a thousand words.
Do you feel discouraged? Just visualize the benefits!
If you have a lot of weight to lose (100 pounds or more), you may not think that losing 26 pounds in three months is particularly worth it. If so, ask yourself this question. What's the alternative? Whichever method you choose, you won't lose weight faster, so it's just a matter of when you start and how long it will take. I can answer the last question now. Losing 100 pounds takes about a year - usually a little longer to account for disasters along the way. Fifteen months would be a more realistic timeframe to reduce the weight by that amount. That's nothing. Imagine walking down the street 100 pounds lighter and tell me that eating healthy for 15 months is too high a price to pay for such a beautiful prospect.
Your first priority - get help
If you really want to lose weight for the summer, your first priority is to find support. Join a diet group at work, or a fitness class, or go to weight loss meetings. Or join an online group. Losing weight on your own is perfectly possible, as long as it goes well and the scales keep saying nice things. But when difficulties arise, as they surely will, having the support of real people can make the difference between success and failure. If you're having trouble finding support, I have a Facebook group for passionate wellness: https: //www.facebook.com/groups/1111699138944691
It's very fun and very inspiring.
Top 10 Healthy Eating Habits
In a nutshell, healthy eating involves:
(1) More home-cooked meals, less eating out.
(2) More fresh fruit as snacks.
(3) More fresh vegetables as snacks and with meals.
(4) More vegetables as side dishes or stews.
(5) Whole wheat bread and pasta (I make my own Konjac pasta and my own bread).
(6) More fish, skinless chicken / turkey, less red meat.
(7) Smaller portions of red meat, larger portions of vegetables.
(8) Eat low-fat dairy products. I really like the almond milk option.
(9) Add less fat in the form of butter, mayonnaise, sour cream, to the food on your plate. It is a huge source of excess calories.
(10) Stock up on healthy snacks to fight hunger. If you fill up on healthy nutritious calories, you won't want junk food that hunger makes you eat. When it comes to weight management, hunger remains public enemy number one.
If this article has been relevant to you, feel free to let us know in the comments and you can share it as well.
Audrey xo :)