5 Steps to Long-term Health and Fitness
1. Never try crazy diets
2. Proper nutrition is the only way to good health
3. Exercise regularly, live an active lifestlye
4. Eat smaller portions
5. Get enough sleep
These rules are very simple, but you’d be surprised how many people find it hard to follow them. I’ll explain each rule in greater detail.
1. Never try crazy diets
In this media-saturated world we live in, it’s easy to get caught up in the hype. There is always a doctor or fitness guru with a new book out that will “revolutionize the way you eat and turn your fat into muscle in 30 days.” The reason there are so many of these books out is because Americans love this kind of sensational, quick-fix diet. Americans think that losing weight the right way is too hard. The problem with most of these diets is that they truly are quick-fix solutions. Many are designed to help you drop a few pounds over a few weeks, but don’t provide a realistic plan for proper nutrition over the long-term. The result is that often when people go off of these diets they regain all of the weight they lost and then some.
2. Proper nutrition is the only way to good health
Think about it. You get out of your body what you put into it, at least that’s my belief. If you’re constantly filling your body with crap, you’ll feel like crap. Why would anyone want to feel like crap? Nutrition is easy if you know what foods you should be eating and what foods you should avoid. A good place to learn about how to buy the right foods is my article on Shopping for Healthy Eating. My basic rules for nutrition are:
- Eat All these Food Groups
a. Meats – Stick to lean meats like chicken, turkey, or low fat beef
b. Grains – Eat whole grains whenever possible
c. Dairy – Eat No-fat or Low-Fat dairy
d. Vegetables – 5 servings per day
e. Fruits – 5 servings per day
- Eat whole-foods whenever possible.
Processed foods are full of hidden junk like preservatives and often the processing removes important nutrients from the foods. Buy whole fresh produce and fresh cuts of meat. Avoid junk food like chips, ice cream, soda, and candy. If you never bring the junk food into your house, you won’t be tempted to eat it.
3. Get regular exercise
Getting regular exercise is not that hard, and I guarantee when you do you’ll have more energy and find yourself in a better mood. Exercise doesn’t have to mean hours at the gym. For many people, just the thought of working out is tiring. But, regular exercise has been proven to have positive effects on both physical and mental health. 3 times a week is all it takes. If you’re not used to regular exercise or if you’re having trouble getting motivated, here are some easy ways to get started. - Take a 20 minute brisk walk 3 times a week. Walking is not hard and it doesn’t require any special equipment other than a good pair of shoes. Try doing this for 30 days and I bet you’ll feel better and lose a few pounds too. - Buy some small dumbbells and try some basic weight lifting. Be sure to consult a trainer or someone with some weight lifting experience to ensure proper technique and to avoid injury. Lifting weights increases your metabolism for up to 48 hours after the actual workout. The result, you’ll lose weight and have more energy. - Play a sport. Sports are one of the best ways to get in shape without tedious workouts. Sports are interactive, competitive, and fun. They force you to use your mind and your body to complete tasks, which benefits your physical and mental well being. Many cities and community centers offer adult sports leagues for people just of all ages and skill levels. As always, consult a physician before beginning an exercise regimen.
4. Eat Smaller portions, and Eat Slowly
This rule was one of the hardest for me to learn. I was eating very healthy foods, but I tended to eat large plates at every meal. I love to eat, and I figured that since I was eating healthier foods, I could eat as much as I wanted. I then realized that I wasn’t really losing any weight, which was my primary goal. I decided to scale back, and the first few days, I felt hungry, but after about a week I noticed that the smaller portions I was eating were starting to fill me up. The reason I was getting full on smaller meals is that my stomach was shrinking. Your stomach is able to contract and expand based on what you put into it. When you eat more food, your stomach actually gets bigger. If you eat less food, your stomach shrinks. If you constantly eat large meals, you’ll never feel full because your stomach has expanded to accept the amount you’re eating. Try putting less on your plate for 30 days. By the end, it will take a lot less food to make you feel full and satisfied.
5. Get Enough Sleep
With our busy lives, family, works, etc. we sometimes neglect one of the most important things that our bodies need: rest. Without getting proper sleep, your body will not function correctly. I know many people can “get by” on 4 hours a night, but it’s really not enough. When your body is tired, it affects your mental focus and basic motor skills. Your body will require more food energy to make up for a lack of sleep. People who do not get a good night’s sleep are more prone to obesity and depression. The national sleep foundations recommends 7-9 hours per night for healthy adults.
Source:
http://choppingonions.com/2010/07/26/5-steps-to-long-term-health-and-fitness/
