introductio:
This post is based on a recent article by Sarah A Smith and was first published in The Guardian, as part of the #1 Most Influential Women in Fitness™ 2021 issue. She has just become one of the most influential women in fitness right now, and we thought we would take this opportunity to explore some of the habits that many people have adopted when they want to change their weight or stay healthy. It’s a good thing you can share these ideas with a friend!
1.Start Slowly
Start with small steps. If you fall into a healthier diet for weeks or months, it could be tempting to pack away everything you eat and stop altogether. But if you get stuck in your unhealthy habits now, then try not eating anything at all for days or weeks and keep yourself motivated and active by keeping a journal and writing about what you choose to eat. You can also write out recipes or mealtime goals, like cooking more fresh food. Then keep a separate place where you will keep track of whether you’re still eating at all – and only if you are! And make sure you have willpower that makes it easy to stick to a plan! Keep a planner handy at every location where you will remind yourself exactly how much food you should be eating every day, but also make space for smaller weekly breakfasts and lunches, so you don’t forget these things too often. And remember – while maintaining a weight loss, it’s important to avoid excessive calorie intake. In extreme conditions, such as during pregnancy or with diabetes, drinking enough water and exercising regularly, there are sometimes risks and consequences of over-eating or under-eating (see point 2).
2. Be Flexible About Meals
We live in an increasingly busy world, and we eat a lot of junk food and low-calorie foods, and it’s easy to think that we might need to cut our calories, if only temporarily. Here’s something you can do: start off slowly with meals that are high nutrient-dense, which can be a good idea for babies or children starting from birth through early childhood. Choose whole and nutritious ingredients to fill half or even two thirds of each dish. Eat lunch for lunch, and don’t feel guilty or guilty about it! Having some food is OK, but having loads of it is a bad thing. When you go back to eating unhealthier again, see point 1 above. For those who do fall back in the grips of a healthier regime, have a look at point 2.
3. Build Up Some Muscle
It’s hard to build muscle when you’re putting a calorie deficit in. We really recommend working up to an average of 1lb daily on non-complex exercise and adding in resistance training. Doing strength training at least twice a week will strengthen your abs, arms and shoulders, as well as burn calories. Resistance exercises and circuit training can give you faster results than running, jump rope or tai chi, as well as improve your heart, lungs and other organs. Try cycling, skipping, hiking or swimming. Do any form of fitness work at least twice a week, but avoid strenuous workouts – such as body weight squatting, leg raises, sit-ups, squats and burpees – unless they challenge your cardiovascular system. These types of workouts help your muscles burn more calories because they have to work harder to overcome the effects of a lower-than-normal resting heart rate and the negative feedback loop for your brain that tells your body that it needs fuel!
4. Pick Things You Like
We know that if you really change your diet, your life can actually change. But if you pick bad foods out of your pantry or fridge, you might not make changes on your own. Instead, buy new ones that sound appealing to you. Look for fruits and vegetables that are healthy for you, and that taste delicious! Also pick up healthy fats, including olive oil, fish oil and avocado. Eating them makes you feel fuller for longer and helps you maintain good cholesterol levels and a stable weight by choosing lean meats. You can also buy frozen veggies and pulses before they go stale, especially if they are super cheap!
5. Go Paperless
There is no reason why you shouldn’t cut paper consumption in half. While the environmental benefits of using paper and pencils are real, cutting down on them actually increases the risk of obesity. Use a large piece of cardboard to cut fruit or vegetables that you will use throughout the year.
6. Cut Sugar Out Of Your Diet
You can cut down by replacing sugar with natural sugars and juices. Many people are unaware of what sugar does to the body – it breaks down fat – so we suggest consuming less than 5 teaspoons of sugar per day. It’s best to limit sugar snacking, especially chips. And though sugary snacks may increase satiety, there is absolutely no scientific evidence to propose that sugary diets are linked to health problems, including obesity and type 2 diabetes. They really are the worst!
The kitchen sink deserves some attention, too. Washing your hands is an excellent habit to reinforce, particularly after making a big salad (or sandwich) – it cuts down on cross-contamination by washing your hands thoroughly, making them last longer, so it doesn’t smell funny. Once a time, rinse it with soap and water with a wet cloth. Don’t just rub them clean with regular tap water.
Tags:
Healthy tips and tricks