A balanced lifestyle equals overall wellness

Being overweight or obese can be a serious threat to your health. Heart disease, hypertension and type 2 diabetes are some of the consequences. While fad diets might help lose some weight over the short-term, they are not a sustainable solution. It takes a nutritious diet and conscientious lifestyle to control weight and achieve complete wellness. Permanent and positive improvement in regular habits provides long-term and safe weight loss. Over six months, it’s reasonable to expect five to ten percent loss of body weight. However, it requires a dedicated commitment to healthy eating habits and regular physical activity. A healthy way of life is necessary. Embarking on a brand new exercise program and diet can be difficult. Running, bicycling or any other demanding activity puts stress on the body. It can be tempting to dive right in and overdo. It’s not recommended to increase milate or minutes of the exercise routine more than ten percent per week. Injuries from over exertion, without enough recovery time, can result in bone stress reactions or fractures. While you can expect some soreness after an intense workout or attempting new exercises, long-term issues are the body’s way of asking for a rest. A realistic strategy and reasonable plan are the keys to success. The knowledge and assistance of a personal trainer can be invaluable. A professional can help you be more well-rounded. Exercise is one component of a healthy way of life. Good nutrition habits are just as important. The body relies on proper fuel to maintain energy levels, regulate metabolism and safeguard bones and joints.  

Here’s a few tips for a successful weight loss strategy:

  • Meals should include 50% fruits/vegetables, 25% whole grains & 25% protein
  • Eliminate trans fat from the diet and reduce intake of saturated fats
  • Track progress by recording weight on a weekly basis
  • Monitor body mass index (BMI) with a BMI calculator
  • Gradually increase the intensity and amount of exercise
  • Target a minimum of 150 minutes of regular exercise each week
  • Engage in one hour of moderate-intense activity per day
  • Document physical activity
  • Avoid empty, liquid calories such as sugar-sweetened juice, soda, tea or alcohol
  • Don’t confuse dehydration with hunger
  • Measure food portions and follow serving size guides
  • Make a meal last for 20 minutes 
  • Avoid snacking
  • Stock the cupboards with healthy foods 
  • Plan a weekly menu and stick to it
  • Maintain a positive mindset

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