Taking care of your health through regular exercise and nutrition is an investment worth making. You may have tried fad diets in the past and been unsuccessful. This is not because you lack willpower or the ability to follow a strict plan, but rather because a combination of proper nutrition and exercise is the only proven way to lose the fat and keep it off.
Condiments
Condiments may taste great but most are high in saturated fat, sodium and sugar. One of the most commonly used condiments--ketchup--contains 140mg of sodium and 20 calories in one tablespoon-about the size of a quarter. Top salads with olive oil and vinegar instead of heavy dressings and purchase reduced fat or light versions of your favorite condiments.
Frequent Meals
Your metabolism is recharged with every wholesome meal. Eating five or six balanced meals throughout the day is essential for fat loss. Start the day with breakfast which does exactly what the word spells out--breaks the fast that your body was forced to take overnight. A healthy breakfast refuels your body and restocks your glycogen stores--your body's internal source of energy. Eat your other meals every two and a half to three hours and make sure they're balanced. A balanced meal contains protein, fat and carbohydrate.
Natural Foods
Buy, cook and eat foods that have not been subjected to chemical processing. Processed foods--those that have artificial coloring, preservatives and flavor additives--contain additional sugar, sodium and calories that contribute to fat gain and preventable diseases like hypertension and cancer.
Regular exercise
To manage body weight and avoid an increase in fat gain, do at least 60 minutes of physical activity on most days of the week. An additional 30 minutes of exercise--for a total of 90 minutes most days of the week--will help to maintain weight loss. A combination of strength training, flexibility training and cardiovascular training is necessary to achieve physical fitness results.
Grocery Shopping
Shop the perimeter of the grocery store. Fresh produce, meat and dairy items--the healthier foods--are on the outer shelves of the store, while packaged foods and canned goods are concentrated on the interior aisles.
Whole Grains
Eating a diet that is rich in whole grain foods and fiber-rich cereals helps prevent chronic diseases like diabetes, heart disease and certain cancers. Start your day with a warm bowl of oatmeal, fresh fruit and bran cereal or a whole grain English muffin and you have already made one half of your daily intake of grains whole.
References
- Health Castle: What's in Your Favorite Condiments
- "Personal Nutrition"; Marie A. Boyle, Sara Long; 2010
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