Diet And Exercise Tips

All of us want to be healthy and at the same time enjoy a fun and active lifestyle. But we need to approach it with some knowledge and preplanning. A recent report from the National Center for Health Statistics concludes that seven out of 10 adults don’t regularly exercise, and nearly four in 10 aren’t physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke. About 300,000 people in the U.S. die each year from diseases related to inactivity.

Proper diet and exercise is essential for a healthy lifestyle. There needs to be a well planned program to follow and determination to adopt smart habits.  The basic steps to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.

Self-Help Guidelines For Healthy Activity

Consult your doctor before adopting an exercise regimen, especially if you are at risk for chronic health problems such as heart disease, diabetes, or obesity. Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury. Try to accumulate 30 minutes or more of moderate cardiovascular activity each day. You can do all 30 minutes together or through several short sessions. Some examples of cardiovascular activity are running, swimming, bicycling and jumping rope. You can utilize indoor exercise equipment such as treadmills or exercise bikes.

Add strength development exercises at least twice per week.You can do 6 to 12 repetitions of weight resistance exercises and increase the resistance as it becomes easier for strength development. Incorporate physical activity into your day. Walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time. Make leisure time active. Ride a bike, participate in an exercise class, join in a sports activity. Select activities you enjoy, find satisfying, and give you a feeling of accomplishment. Try “active commuting.” Cycle, walk or in-line skate to work or to the store. For those who are already regularly moderately active, increase the duration and intensity for additional benefits.

Weight Loss Tips

1. Take in fewer calories than you expend. Few people understand this basic, simple concept.
2. Eat smaller meals 3-5 times per day.
3. Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.
4. Eat slowly, and wait 10-15 minutes before taking second helpings.
5. Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.)
6. Prepare healthy snacks that are easily available (cut carrots, apples, etc.)
7. Drink plenty of water, especially immediately prior to meals.

Healthy Weight Approach To Dieting

Enjoy a variety of foods that will provide essential nutrients. Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often. Choose lower fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish. Remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils. Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, pancake syrup, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value. Eat in moderation. And here's an easy one. If you are not hungry, don’t eat.

Information obtained from How to be Fit.com