Should I Count My Calories?

Many people make the mistake of obsessing over their calories. If you’re wondering whether you should count your calories, the answer will depend on your goals.

Are you losing weight to get a set of ripped abs?

Are you obese and need to lose a huge amount of weight to become healthy?

Or are you just mildly overweight and want to shed a few pounds?

If you’re trying to get a six pack, then yes, you’ll need to count your calories and monitor them closely because you’re trying to achieve a body fat percentage below 10% and every calorie counts.

If you’re obese, as long as you exercise and eat slightly less than you normally do, you’ll shed weight gradually and in a healthy manner. Slow and steady is the way to go.

If you’re mildly overweight, you’ll need to have a general idea of how many calories you need and roughly target that number. As long as you are running or exercising, your metabolic rate will be high and you will be burning the fat. There is no need to watch the calories too closely unless you do not see any change in your body fat percentage.

There are several excellent guides on eating for fat loss. These guides will show you how to eat in a manner that will force your body to burn fat. One of the better guides online is known as “Eating Healthy”. It will guide you on an eating method that is so revolutionary that the body has no choice but to lose the fat. Implement the info in the guide and start running. It’s an awesome combination that will make you a fat burning furnace.

The key is to keep it simple. Eat wisely and moderately and exercise. Your body will automatically get stronger and healthier. The mistake most people make is that they try to do too much too soon. They start exercising daily, restrict their calories ridiculously, start eating healthy food that they are not used to, etc. They are setting themselves up for failure without even realising it.

The first step is to know how many calories you need to consume to lose weight steadily. You can find this out at http://www.wakehealth.edu/patientsAndVisitors/healthCalculators.aspx?cid=5

Now, once you are aware of the numbers, you should eat moderately throughout the day to meet the number. Never cut your calories too drastically and hope to lose more weight. Your body will go into starvation mode and hold on to its ‘precious’ fats. It’ll become more difficult to burn the fats.

So, just follow the number provided by the calorie calculator and you will drop the pounds steadily. Initially, you may need to check the calories of the food you eat to know roughly how many calories you are consuming. You can always Google this and know. After some time, you’ll roughly know how much to consume.

Do not change your diet too drastically. Just eat the same foods you are accustomed to but just eat them in smaller amounts. Switching to clean, healthy, wholesome food is a daunting task and takes time to get used to. Ditching the pizzas and wings for lean chicken breast and broccoli is enough to make most men weep.

A better way to do it will be to eat 3 slices of pizza instead of the usual 5 slices you’re used to. With time as you gain better self-control over your eating habits, you may switch the foods for healthier options. Take it slow.

Inch by inch, life’s a cinch. Yard by yard, it is hard.

Goal Setting For Successful Weight Loss

Most people will sigh the moment they hear anything about setting goals and targets.

This is usually due to unfulfilled New Year resolutions and because the majority of people never meet the goals they set for themselves.

The reason for this is that their goals are unrealistic and they lose motivation along the way.

In this guide you will be taught to set small incremental goals that you can reach. You can’t become the next, Roger Bannister, and run a mile in under 4 minutes with just 2 weeks of training.

It takes time.

Once you have defined your why, you need to track your progress.

It is highly recommended that you get a journal.

Keeping a Journal

In this journal you need to record down 1 thing weekly – Your weight

Every week, on one specific day that you choose, you will measure your weight on the scale and record it down.

Do NOT take your weight daily. Your weight fluctuates on a daily basis and it can be really demotivating to see no progress. A watched pot never boils.

Do not obsess over the numbers. The weekly weighing session is just to see if you’re making progress. If, for example, you stop losing weight for 2 weeks in a row, then you know that you have hit a plateau.

You will then have to change things up. Either take a 4 day break from exercising or change your diet or your training program.

You will need to record down 3 things daily.

  • What you ate for the whole day
  • What did you do during your training (e.g. Distance you ran, timing, route)
  • How you felt after your training

That’s it. You only need to record these three things daily.

When you’re first embarking on a weight loss program, it will be a good idea to measure your weight on a scale and write it down in a journal.

Next, you may wish to do a body fat composition analysis. Ask your doctor about this. Or you may go to a gym and get a free consultation with a personal trainer and they may do this for you. You don’t have to feel obligated to sign up with their gym.

Record down the numbers in your journal.

Alternatively, if you can’t or don’t want to get a body composition analysis done, you may just use a measuring tape and measure the different parts of your body as stated below.

  • Your biceps
  • The middle of your thigh
  • Your belly
  • Your hip
  • Your butt

The reason for measuring is that you do not want to rely solely on the numbers the weighing scales show.

As you run and train, you will lose fat and gain lean muscle at the same time. Basically, that means that the weight on the scales may not change yet your body composition has.

Since a pound of fat is much larger in size than a pound of muscle, you may have gotten smaller without any change in the numbers. Many people may notice that their friends say they have lost weight but the scale doesn’t say so. Now you know why.

Setting Realistic Goals

Do not aim to shed unrealistic amounts of weight. You may have seen the infomercials, ads, supplement claims and all the other weight loss marketing hype that make claims to shed pounds of fat with no exercise and in no time at all.

It’s all hype and not healthy. Losing 4 pounds in 2 days is ridiculous and mostly water weight. You’ve not lost fat. You’re just dehydrated.

Realistically, you should aim for a 1 percent decrease in bodyweight per week till you reach your ideal weight.

Let’s assume you are 210 pounds. So, a 1% decrease would mean about 2 pounds a week.

If you’re aiming to reach 180 pounds, that would mean a drop of 30 pounds which will take about 15 weeks roughly.

These are just general numbers. You may lose a lot more weight initially and the results will gradually taper down. The point to note is that it takes time to lose weight. It took you time to gain weight… It will take time to lose it.

So, do not expect miracles. Set realistic goals.

Set goals such as…

  • I will run for 30 minutes a day, 5 times a week
  • I will aim for a daily caloric deficit of 500 calories
  • I will avoid sodas and chocolates for 6 days this week
  • I will rest less during my runs and push myself a little harder
  • I will reduce my timing by 20 seconds

These are examples of attainable goals. You can achieve these with some will power. You can aim for 5 runs a week. It can be done.

Don’t set a goal like, “I will lose 5 pounds by the end of this week”. You do not know how your body is going to work. It may only shed 3 pounds and you’re going to end up feeling disappointed.

Set goals that you can control. Then you will be motivated to stay the course and finally get the body you desire.

8 Reasons Why You Should Be Running?

Running has so many benefits that I could actually write a book about it. However, the points listed below are some of the most common benefits that you will gain by running.

Do take note that you should always consult your doctor before you embark on any exercise program. Running can be strenuous and if you’re not used to it and try to progress too fast by cutting corners, you may injure yourself.

Pace yourself and progress a little daily. There is no rush. Rome wasn’t built in a day.

So, let’s take a look at what you stand to gain by running.

1. Weight loss

Definitely the one of the most important point since you are reading this. Running is a fantastic way of burning calories, raising your metabolism and shedding those stubborn fat stores.

Running creates an “after burn” effect. That means you will continue burning calories for hours after your workout ends. It is known as EPOC, which stands for excess post oxygen consumption. All that matters is that this makes you lose weight much faster than other forms of exercise such as brisk walking or even swimming.

2. Running improves your health and prevents disease

Running is an excellent exercise for those who are in the beginning stages of diseases such as diabetes, osteoporosis and high blood pressure. Your overall health will improve over time when you run.

Your good cholesterol levels will go up and your immune system will get a boost. Studies have also shown that running reduces the risk of stroke and certain types of cancer.

3. Running is not expensive

Your wallet or purse is not going to take a punch if you decide to take up running. Just get a pair of good sports shoes and wear whatever you are comfortable in. That’s it. You’ll save money and still lose weight.

Unlike cycling which requires you to buy a bicycle and maintain it or weight training that requires a gym membership, running is relatively inexpensive.

4. No other cardio exercise burns as many calories as running

Research done on the effects of cardio machines such as cross country machines, stationary bikes, cross country ski machines, elliptical machines and stair steppers showed that none could match a fast run when it came to burning calories within the same time period.

5. Running is good for your mental health

We live in a fast paced, frantic, stressful society. The daily pressures can take a toll on your mind and mood. Running is fantastic for relieving stress and preventing depression. Millions of people suffering from these two conditions would benefit by running.

6. Running also strengthens your knees and other associated joints

Contrary to popular belief, running does not “wear out” your knees. In fact, it strengthens it by conditioning the muscles around your knee joints. If you don’t use it, you’ll lose it applies here.

Most people who complain of knee pains are often overweight or lead sedentary lives. Once they shed the excess pounds through running or start getting more active, the pains will slowly disappear.

7. Running keeps you mentally sharp

As people age, they experience a decline in mental functions. Running will improve your memory and thinking by keeping you alert and fit.

8. Running will boost your self-confidence

Unlike weight training, the improvements in your running ability will come much sooner. It takes ages to build muscle and there are many different factors involved.

Stamina however, can improve within 2 to 3 weeks. You will notice the weight on the scales dropping. You will feel stronger and less breathless when you run. Your timing will improve.

All these will motivate you to run harder and faster to meet higher goals and targets in regards to your fitness.

You cannot go wrong with running.

The Most Important Thing You Must Do!

Before even reading further, you must do this. Get a pen and paper and write down why you wish to run. What is your motivation?

Your motivation is always an emotional reason. Never factual.

You must find your WHY. Why do you want to run?

  • It’s not about losing 20 pounds. It’s about fitting into that sexy dress to impress your hubby.
  • It’s not about getting fit. It’s about being able to run after your toddler without feeling breathless.
  • It’s about becoming attractive.
  • It’s about proving to others that you can do it. To get bragging rights.
  • It’s about achieving something so that you feel good inside.

Sit down and self-reflect and discover for yourself why you wish to run. Why?

There is no right or wrong answer. Once you have your “why”, you will have a goal to strive for. There may be days when you are really not in the mood for a run. Days when something went wrong at the office or a quarrel with the spouse… and you’re just not in the mood.

That’s when you will look at the “why” that you wrote and realize that skipping your run is not an option. Better days at the office will come, better days with your spouse will come… but… if you skip on that run, the why you wrote will never come.

Lace up, get up and start running.

Making Lifestyle Changes That Will Help Maintain Your Weight Loss Forever

By finding ways to stick to fitness, by partaking in physical activities you love and eating foods that are not only healthy but that you enjoy, you will find yourself on a path to a much healthier life.

Believe in yourself and your capabilities and before you know it, you’ll be blowing past those New Year’s Resolutions and into even healthier territories.

So in saying that, the following things will help you incorporate health into your daily lifestyle so you are living it everyday of your life rather than a fly by night fad.

Practice Moderation-

Denying yourself from eating sweets ever again in your whole life just isn’t fun, let’s face it. Allow yourself treats in moderation. If you want a cupcake, have one, just have it after a hard workout. Plan smart and you’ll still be able to enjoy what you love without derailing your progress or maintenance.

Expand your Palate-

Try different foods on a regular basis. You may find that the broccoli you despised as a kid is actually now one of your favorite vegetables. Keep your taste buds on their toes and incorporate new healthy foods to keep things from getting boring.

Drink Lots of Water-

Often times we think we’re hungry when we’re actually just thirsty. In addition to staving off hunger, drinking water helps regulate body processes and keeps skin hydrated. If you’re a coffee or tea lover, be sure to drink equal amounts of water per ounces of coffee or tea. So, if you have an 8 ounce serving of coffee, also drink 8 ounces of water.

Eat Small, Frequent Meals-

Eating regularly helps control and maintain blood sugar, so you won’t have any sudden drops or spikes, which often signal us to eat. Cortisol, the stress hormone, also rises after we don’t eat for a few hours. Have small, healthy snacks with you wherever you go to avoid finding yourself inhaling a Big Mac.

Be a Picky Diner-

Don’t be afraid to ask for modifications to menu items when dining out at restaurants. If you order vegetables, ask that they be cooked in olive oil, not butter. Ask for half of your entrée to be boxed before it’s even brought out. Ask for sauces and dressings to be served on the side instead of on the dish or salad. There are tons of calorie traps lurking at restaurants, but if you’re smart, you can work your way around them.

If you incorporate these little lifestyle tips now, you will be well served in your future health.

 

How I Easily Lost 80 Pounds In Just 5 Months

Please click and watch my video to learn the secrets I used…

Click Here For Part 2


 

 

 

It’s important to decide what type of working out you want to engage in- lifting weights, dancing, swimming, biking, etc.

It’s important that whatever you choose, you choose something that you enjoy doing, to increase your chances of sticking to it. If, for example, you choose weight lifting, you could start off with a workout that looks something like this:

  • 3 days a week, lift weights
  • Each time, do a full-body workout
  • Begin with stretches and some cardio to warm up
  • Do 3 sets of 8-12 reps of one exercise per each body part (i.e. shoulders, hamstrings, biceps, abs, etc.)
  • Stretch as part of a cool down routine

If you decide to do just cardio instead as a starter, you could do something like this:

  • 3 days a week, do cardio
  • Each time, you can either do the same form of cardio or switch it up (i.e. elliptical trainer, treadmill, bike)
  • Begin with stretches and some very easy, slow-paced cardio to warm up
  • Workout for 15-30 minutes, depending on your ability level
  • Stretch as part of a cool down routine

It’s important to start off slow and gradually build up. With weight lifting, you can add more weight to your lifts as you progress.

With cardio, you can add more time to your sessions as you progress. You don’t want to jump in head deep and not have anywhere to progress to or over train and get burnt out. Baby steps are key when starting a workout program.

Once you reach your initial goal, you may find yourself setting another one, and that’s great. It’s important to always have something to work towards or look forward to. When you are able to view fitness, health and wellness as a journey and not just a destination, you will find it much more enjoyable.

But What If You Could Combine Cardio & Strength Training?

Traditional long form cardio is getting bashed all over the place nowadays.

It’s not my favorite form of exercise either, nor do I think it’s the best option for fat loss and overall health and fitness.

At least not if that’s all you’re doing.

But cardio can definitely be effective and have its own place as part of a well-designed fitness program.

Cardio should be one component of your program, not the only component.

Then the question that gets asked a lot is, “if I’m training for fat loss, when should I do my cardio, before or after my weight training session?”

Great question! You’re on a roll! Oh, wait! That’s just the same question asked again!

So, weights then cardio, or cardio then weights?




The answer is… Weights then CARDIO!

So why resistance training first?

For starters, if you do cardio first, your weight training performance (and results) will suffer.

Here’s a dirty little secret cardio bunnies and makers of “aerobics” dvds don’t want you to know.

Intense, high quality weight training is MORE effective for taking fat off and keeping it off than cardio!

Hit the weights while you’re fresh, then move to your cardio. Yes, of course, you can do a few minutes of a general warm up if you need it.

Glycogen Depletion

By hitting the weights first, you’ll also deplete your glycogen stores, leaving your body primed and pumped to dip into its stores of excess body fat to fuel the cardio portion of your workout.

The flip side of that is that fat is not an efficient fuel for weight training. Glycogen is the preferred source of fuel for short, intense muscle contractions.

By hitting the weights first, you’ve allowed your body to have the preferred muscle fuel available and primed it to burn fat as soon as you start your cardio. NICE!

If you want to be efficient and MAXIMIZE your results, it’s strength training first, then cardio!

A Day Of Healthy Eating – An Easy Sample Meal Plan

Sometimes we get stuck for ideas and just don’t know what to eat. We may have all the choices but actually seeing a healthy eating plan is a different thing altogether.

In the following set menu for the day you will see a structured eating plan without being restrictive. Always remember to get in at least 10 glasses of water throughout the day. Feel free to use as is and then supplement one choice for something else. The key is consistency and persistence.

Meal 1

1/2 cup Natural Oatmeal (can add cinnamon and a few berries (strawberry, blueberry, raspberry, blackberry, watermelon)

Omelet

  • 3 Egg Whites to every Whole Egg
  • Chopped Onion
  • Chopped Pepper
  • Black Beans

Green Tea

Meal 2

Raw Almonds or Cashews

Meal 3

Chicken Breast (Garlic & Pepper Seasoning & chopped onions)
Mixed Vegetables
Pinto Beans

Meal 4

Salmon or Tuna (chopped in salad if you prefer)
Large Chopped Salad (onion, peppers, broccoli, tomato, cucumber, macadamia oil and vinegar)

Meal 5

Raw Almonds or Cashews
Green Tea

Now we have seen a healthy eating plan in action, it’s time to start getting active and adding an exercise program into the mix to supercharge your weight loss and increase your health. Let’s get active!

5 Nutrition Tips To Burn More Calories Starting Today!

When trying to lose fat and build some muscle so you can reshape your body, it helps to find simple tricks to eliminate or burn more calories, whether it’s through your workout program, or through your nutrition plan.

Here are five simple nutrition tips that will help put your body in fat burning mode. This will help you get even more out of your workout plan, helping you make even faster progress.

1. Eat More Vegetables.

Simple sure, but how many people really do it? Try mixing and matching fresh vegetables for variety. Besides the numerous health benefits, most veggies are full of fiber, which will fill you up, as well as burn more calories than eating other foods.

Yes, frozen vegetables are just fine. In fact, frozen fruits and vegetables have shown to be more likely to hold their nutrient value versus fresh because of things like the time they sit after being picked before you have them at home and eat them.

2. Go Ahead And Snack

Just snack on good stuff, like raisins, nuts (especially almonds), veggies and most fruit. Not dried fruit, though. Have you ever looked at the calorie count and ingredients of most mixed nut and fruit “trail mix” products? It’s not pretty!

3. Speaking Of Nuts, Add Nuts To Your Yogurt And Salads.

Chopped nuts make a great alternative to “breaded” style garnishes like croutons.

4. Specific Food Combinations Can Help To Burn Calories By Ramping Up Your Metabolism.

Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time.

Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology.

One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.

Want to burn fat or build muscle? Get lots of fiber and protein.

Eating protein also helps to prevent muscle loss while dieting, which can help prevent the slowing of your metabolism.

5. Yogurt Can Help You Lose Weight While Protecting Muscle.

A study of overweight people who ate three servings of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81% more abdominal fat than people who ate a similar number of calories but no dairy products.

Make sure to get yogurt with real fruit and no added sugar. Or, get plain yogurt and add your own berries to it.

Yogurt is also an easy and convenient snack and contains high quality protein as well.

Put these five tips into practice and your new muscle building, fat burning machine (your body) will reward you for it.

Basic Food Group Guidelines

Protein

  • Ham
  • Turkey
  • Veal
  • Eggs
  • Venison
  • Buffalo Shrimp
  • Lean Beef/Steak

  • Swordfish
  • Pork
  • Salmon
  • Lamb
  • Tuna
  • Chicken
  • Cottage Cheese

These are real meats, not sandwich meats filled with unhealthy additives like nitrates. And forget the glaze for the ham!

Carbohydrates/Vegetables/Fruits

  • Celery
  • Broccoli
  • Parsley
  • Cabbage
  • Cucumber
  • Spinach
  • Peppers
  • Asparagus
  • Olives
  • Peppers: green, yellow, red
  • Romaine Lettuce
  • Barley
  • Onion
  • Tomatoes
  • Cucumber
  • Oatmeal
  • Yam
  • Collard Greens
  • Avocado
  • Peas

  • Sweet Potato
  • Carrots
  • Apple
  • Beans,
  • Orange
  • all types Brown Rice
  • Squash
  • Brussel Sprouts
  • Corn
  • Zucchini
  • Cauliflower
  • Lentils
  • Green Beans
  • Black eye Peas
  • Garlic
  • Legumes
  • Artichokes
  • Pineapple
  • Yogurt
  • Beets

Good Fats

  • Udo’s Choice Oil Blend
  • Coconut Oil
  • Flaxseed Oil
  • Fatty Fish such as salmon, herring and trout

  • Fish Oil Capsules
  • Natural Peanut Butter
  • Olive Oil
  • Nuts and Seeds like Almonds Macadamia Oil

This is a partial list. As far as fruits, get fresh fruits, or frozen fruits without added sugar. For canned fruit, it should be in water or its own natural juice.

As far as vegetables go, raw, canned or frozen with no added salt, lightly cooked or raw.

Keep in mind, that these are not complete lists and your selections will vary based on total caloric needs, total protein needs, etc. Not to mention your taste buds.

If you don’t eat meat, that’s okay. You can get adequate protein from vegetable sources, especially a variety of beans and legumes, such as pinto beans, black bean, lima beans, etc

Stay away from all processed foods. I can’t stress this enough. Processed foods play a huge role in obesity as well as many other health problems such as diabetes.

Consider staying away from all white carbohydrates, as well. At the very least minimize them by only allowing yourselves these treats once in a while such as on a reward day.

White carbohydrates include bread, rice, potatoes, cereal, pasta, fried food with breading, tortillas and anything else white that falls under this category.

Busting 5 Common Weight Loss Myths

There are many myths about fat loss out there that could derail you before you even begin. Recognizing what they are can go a long way toward helping you reach your own fat loss goals. Here are 5 myths about losing fat you need to ignore.

1. Diets Don’t Work

Sure they do!

Practically all diets work, at least in the short term. And diets should only be for the short term.

You can take off the excess weight pretty quickly with an effective diet.

But you KEEP the weight off with a LIFESTYLE change!

People go on a diet, lose weight, and go back to what they were doing before, which is how they added all that extra fat in the first place.

Then they blame the diet for not working. It’s not the diet, it’s the lifestyle!

2. Going Extremely Low-Calorie is Bad

Going very low calorie, and even outright fasting, can be an extremely effective way to lose weight quickly, as you get a bigger calorie deficit and force the body to burn fat for energy.

But it has to be done the right way. You can’t go extremely low-calorie for a long stretch at a time, maybe just a few days here and there to kickstart the metabolism.

3. I Just Want To Tone Up

I’ve always hated this one. There is no such thing as getting toned. You can build muscle and you can burn fat. That’s it.

What most people call toning up is burning away fat while preserving lean muscle. You don’t want to lose muscle along with the fat or you’ll just be a smaller version of your fat self, or what we call skinny fat.

4. Light-Weight High-Rep Training Is The Best Way To Burn Fat

It can be effective, if done correctly. But if you don’t work hard, you won’t see results.

The BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.

When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

5. You Can Never Eat Your Favorite Foods Again

Just not true. Of course you can. Can you eat whatever you want, whenever you want. No, but that doesn’t mean you can never have ice cream, or pizza, or potato chips again.

Keep these five fat loss myths in mind when beginning your weight loss journey and you can get better results from your training and nutrition programs.

Now we’ve busted those common myths, it’s time for figuring out a game plan of just exactly how you’re going to start living a healthier life.

5 Steps To Ensure A Solid Foundation For Successful Weight Loss

Once you decide to start taking steps towards a healthier lifestyle, it’s important to follow some certain criteria in order to ensure success. From experience, the following things are what I think are imperative to any successful weight loss plan

Set Reasonable Goals-

If you have 50 pounds to lose, don’t plan on losing it all in two months. Losing 1-2 pounds a week is reasonable and maintainable, but not much more than that. So if you want to lose that 50 pounds, plan on doing so over a course of 6-7 months instead. This will not only be much easier for you to maintain if you drop at a steady rate, but it will also be a much healthier approach.

Practice Patience-

Remember that it took some time for you to get to where you are today. So don’t expect to see progress happen magically, and don’t get discouraged when things are taking longer than you hoped or anticipated. The most maintainable results are those that are achieved in a healthy fashion and not in a crash-diet style.

Acknowledge Mistakes and Move Forward-

In the perfect world, we’d never fall off track or make mistakes, but that’s just not reality. There will be times where you will experience setbacks- you’ll sneak in a slice of cake, skip a workout, find yourself at a McDonald’s drive thru. The only time mistakes will make a dent in your progress is if you let one turn into ten. Acknowledge it happened, understand the trigger, forgive yourself and move on.

Share your Goals-

We tend to feel most accountable when others around us know what we’re working towards. For example, if you tell your coworkers about a weight loss goal, you’ll be less likely or at least think twice before having dessert at a company luncheon. You may even be able to find support groups in your community where other individuals with common goals meet.

Celebrate Small Accomplishments-

Let’s go back to the example of wanting to lose 50 pounds. Perhaps part of your weight loss plan is to start working out, something you’ve never really stuck to doing. Set a goal of working out three days a week for a month straight. Once you accomplish that, reward yourself with something non-food related, like a trip to the spa or a new gym outfit. It’s the small steps that get us to the finish line, so celebrate them!

*** PLEASE NOTE****Seek Medical Clearance First-

People tend to think they only need to be cleared by a doctor before exercising if they have a known medical condition or old injury, but that’s not necessarily the case.

Oftentimes the majority of exercise-induced injuries are a result of an unknown heart condition of some sort in combination with vigorous exercise. It’s not a bad idea any way to see your doctor for an annual checkup or physical for general well-being purposes.

Five Tips For Healthy Eating

A wide range of nutritious foods should be included in all healthy diets. These foods should include: minerals, nutrients and vitamins of all kinds. By keeping a healthy diet, you will keep a healthy body weight and diabetes and other diseases will have less chance of developing

1. Eat A Wide Range Of Vegetables And Fruit.

The recommended daily intake of vegetables and fruits is at least five portions a day. If you do not like eating fruit and vegetables too much, you can drink it in smoothies or fruit juices. This counts as one portion.

I think it's expensive to not eat healthy. Eating healthy is the only affordable option we have left. -M. Samuelsson

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Vegetables can also be included into a variety of cooked dishes. Chopped banana's can also be included with breakfast cereals. Otherwise, you can eat a piece of fresh fruit for a morning or afternoon snack.

2. Include Fish With Your Meals.

Fish come with a range of vitamins, minerals and protein. Two portions of fish should be consumed each week. Oily fish should also be included. This is because this type of fish has omega-3 fats in it. This can stop you from getting heart disease. Some oily fish might include: sardines, trout and salmon. Fish without oil may include: cod, haddock or canned tuna.

3. Eat Less Salt.

Adults should have no more than six grams a salt each day. If we eat too much of it, this can increase our blood pressure. You do not have to add salt to your food to eat it. There are at least three-quarters of salt in many foods we eat. This includes: sauces, breakfast cereal, breads and soups.

4. Always Eat Breakfast.

Never ever miss breakfast. There are people who think that not eating breakfast will assist them in losing weight. This is not true. The truth is, eating breakfast will assist with controlling weight. Healthy breakfasts will give us some of the necessary minerals and vitamins. For a good nutritious breakfast, you can include sliced fruit over cereal that has little sugar in it.

5. Eat Less Sugar.

Consuming too much sugar will only cause tooth decay and make will make us gain weight. It is advised that we cut down on the following: pastries, fizzy drinks, cakes, alcoholic drinks, biscuits and sugary breakfast cereals. Many of these foods and drinks will have added sugars in them. This is what should be avoided.

In this article, we have had a look at 5 tips for healthy eating. We have seen that it is good to:

  • Eat a range of vegetable fruits
  • Include fish in our meals
  • Eat less salt
  • Always eat breakfast
  • And eat less sugar

By following these five tips, you will be healthy in no time.