However, with life being full of distinct pressures, we are constantly bombarded with scare-mongering stories, whether it’s the size zero phenomenon or the obesity epidemic.
In reality, healthy living and reaching a healthy weight are determined by different factors for each and every person.
Our 8 Top Tips to Healthy Eating and Weight Loss is here to provide you with the ability to achieve and maintain a healthy and life enhancing weight.
As we get older, managing your weight properly and getting the right balance of food types will improve your overall feeling of well-being, whilst also reducing the risk of developing illness and diseases.
Getting active is one of the best ways to lose weight and keep fit. There are all sorts of activities and sports that can get you moving and aid weight loss. Being physically active is not just a good way to lose weight it also keeps you fit and healthy.
Cycling, Dance, Football, Gym, Running/Jogging, Racket Sports, Swimming, Tai Chi, Walking/Rambling and Yoga.
A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.
Although exercising is great just being more active is also a good way to burn calories. There are many small changing you can make to your daily routine that will burn calories for example:
Getting fitter and living a healthier life is not impossible if you engage in healthy eating and physical activity. By doing so, you can reduce your chances of developing various diseases and can also help you achieve your desired healthy weight.
By being healthy, eating the right things, exercising appropriately, you can sensibly bring your weight down.
To check your BMI, simply take your weight (in kilograms) and divide it by your height (in metres) squared.
Notably, being under 20 on your BMI means you are underweight, whereas over 25 is considered overweight, and over 30 is obese.
Low fat and low calorie foods include fruit and vegetables. By eating more fruit and vegetables, instead of high in fat food and sugars, will significantly help you reach your desirable healthy weight.
The only way to make exercise part of your life is to build this into your everyday life.
Many people go for a brisk walk, gentle jog or try an exercise class. Everyone is different, so you must choose something that you find enjoyable.
As a fully pledged adult, you should try to get your heart rate up at least four to five times a week.
As everyone is aware, smoking can lead to serious health problems and diseases, that can affect everyone who comes into contact with them, directly or indirectly.
More recently, smoking has been prohibited from many public places worldwide and many support services are increasing to make sure that people avoid the temptation to smoke.
From what most people who quit smoking suggest, they have given up their habit to create better lifestyle opportunities for themselves and others – improve their sex lives, attract the opposite sex or reduce any potential harm on someone else’s health.
Smoking is renowned for causing many diseases such as lung cancer, bronchitis and heart disease, as well as strokes, bronchitis, stomach ulcers, leukemia and other cancer related conditions.
Also, it has been suggested that smoking has the capacity to worsen chest problems, allergies and colds. When involved in exercise, people who smoke also may feel short of breath, are prone to coughing and might sneeze more.
Second hand smoke or passive smoking is also linked to cancer. Children who are passive smokers are more prone to croup, pneumonia bronchitis, ear infections, tonsillitis, wheezing and childhood asthma.
Also, pregnant mothers who smoke are exposing their baby’s health to harmful gases and chemicals.
If you drink moderate amounts of alcohol, then you do not have a problem in terms of sensible drinking.
However, many people think they drink sensibly when it fact they don’t.
It is advised by medical experts that men generally should not drink more than three to four units of alcohol per day. Women, on the other hand, should drink no more than two to three units of alcohol per day.
1 Unit of Alcohol = 10ml of pure alcohol A rough estimate about this is:
Alcohol abuse is responsible for a wide range of health problems which is associated with dehydration, unconsciousness and drowsiness.
If you continue to drink heavily or even binge drink, you are risking experiencing more serious health problems, including cancer, liver problems and heart disease.
In terms of losing weight, drinking can reduce the number of calories you burn, increase your appetite and for men, lower testosterone levels for up to 24 hours after you finish drinking.
Every year, many people worldwide suffer from food poisoning, whether at home or abroad.
Food poisoning is preventable if you follow simple food hygiene tips.
In order to prevent bacteria from spreading, remember to do the following:
Always remember to cook food properly to kill any harmful bacteria that arises
Many foods need refrigeration and when using these foods, it is essential that you pay attention to the ‘use by’ dates.
It is important to have a happy sex life and your sexual health is something you should pay attention to on a regular basis.
No matter what the gender, both the sexes need to take time out to understand the issues surrounding
contraception and sexually transmitted diseases (STD’s).
Many sexually transmitted diseases are not apparent to the person/s who contract them. For example, Chlamydia does not necessarily have any visible symptoms. However, this infection can affect fertility, so it’s important to get regular check ups with your GP or family planning clinic.
The most effective way to prevent STD’s is to avoid sexual contact with an infected partner. This is why, ideally, you should get tested for STD’s before initiating sexual activity.
From a healthy living and weight loss perspective, please bear in mind that both sex and exercise have been proven to help reduce stress.
If you manage to do both on a regular basis, this should help you stay relaxed and happy. Exercise also helps increase your sexual desire.
Sometimes, if you have put on weight, you may feel less sexy.
There are many other ways you can achieve a healthier lifestyle and ultimately lose weight.
Of course, physical activity and calorie counting are vital, but other lifestyle choices as mentioned, can also have a huge impact on your general health.
One thing that people often recommend when starting to lose weight is detoxing.
Detoxing is a way of cleansing the body of toxins.
Toxins can be found in most things, but predominantly caffeine, smoking and alcohol.
Detoxing involves cutting out caffeine, smoking and alcohol primarily as well as sticking to a “natural only” diet for a 7 day period.
A great way to kick start your healthy eating programme or diet is by detoxing.
Detoxing can benefit you in many ways; it is a catalyst for a good weight loss programme, and can revive your energy levels and invigorate your skin.
achieving a healthier lifestyle and successful weight loss journey requires dedication, patience, and consistent effort. By implementing these top tips for healthy eating and weight loss into your daily routine, you can make significant strides towards your wellness goals. Remember to listen to your body, stay mindful of portion sizes, prioritize nutrient-rich foods, and maintain a balanced approach to diet and exercise.
With determination and a positive mindset, you can embrace a healthier lifestyle that nourishes both your body and mind for the long term. Here’s to your journey towards vibrant health and well-being!
Answer: Yes, it’s possible to lose weight while enjoying delicious and satisfying meals. Focus on incorporating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains into your diet. Experiment with flavorful herbs and spices to enhance the taste of your meals without adding extra calories. Prioritize balance and variety to ensure both health and enjoyment in your eating plan.
Answer: Portion control plays a crucial role in healthy eating and weight loss. Pay attention to serving sizes and aim to eat until you’re comfortably satisfied, rather than overly full. Using smaller plates, measuring portions, and practicing mindful eating techniques can help you manage portion sizes and prevent overeating.
Answer: Yes, you can enjoy your favorite foods while working towards weight loss goals. The key is moderation and balance. Rather than completely eliminating foods you love, practice portion control and incorporate them into your overall eating plan in moderation. Focus on mindful eating, savoring each bite, and making conscious choices that support your health and well-being.
Answer: Staying motivated for long-term healthy eating involves setting realistic goals, celebrating progress, and finding intrinsic sources of motivation. Focus on the benefits of healthy eating beyond weight loss, such as increased energy, improved mood, and overall well-being. Surround yourself with a supportive environment, seek accountability from friends or family, and find enjoyment in the process of nourishing your body with nutritious foods.
Answer: Yes, there are strategies for dining out while maintaining healthy eating habits. Research restaurant menus in advance, choose options that prioritize lean proteins, vegetables, and whole grains, and ask for dressings and sauces on the side. Practice portion control by sharing meals or requesting half-sized portions. Additionally, listen to your body’s hunger and fullness cues, and focus on enjoying the dining experience without overindulging.