8 Top Tips to Healthy Eating and Weight Loss

Healthy living is something we all aspire to ascertain, in a world where everything is achievable.

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Introduction

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.

You must always remember that

    • Good health is linked to a good diet. There is endless advice available to you about the best foods and weightloss systems around, but sometimes it is hard to know what to do for the This guide is here to help you.

 

    • Trying to maintain a healthy lifestyle by keeping fit is necessary to help boost your energy levels, as well as your metabolism. Just by boosting your daily activities as part of your routine, will ensure that you can reap these

 

    • Worldwide, there are increasing numbers of people using alternative medicines to help them reach their healthy living aspirations. These are used to help alleviate illnesses or symptoms, which will help encourage a healthier lifestyle and your well being on the

Healthy Eating

Why is healthy eating important?

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.

 

Do you have a healthy diet?

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Healthy diet explained:

  • Try to have plenty of starchy foods such as rice, bread, pasta, potatoes, breakfast cereals, yams and sweet potatoes. Always try to go for the wholemeal variety in these foods where possible

 

  • Aim to have five portions of a variety of fruit and vegetables daily

 

  • Use a moderate amount of dairy product and look for low fat varieties

 

  • Moderate amount of meat, fish or alternatives such as eggs, beans, peas and lentils – look for lower fat versions where possible

 

  • The occasional treat (foods that are higher in fat, salt and/or added sugar should only be eaten in moderation)

 

  • Little salt – always read the label
woman-vitality

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.

Calories and Weight

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:

    • Take the stairs instead of the lift
    • Keep walking whilst the escalator caries you up
    • Walk or cycle instead of driving short distances
    • Park your car further away than you need to or get off the bus one early
    • Do some exercise on your lunch hour – swimming, yoga etc

 

Benefits of exercising

 

    • Boost to your emotional well being
      Even light exercise can help boost your Also, more intense exercise can stimulate the release of mood elevating compounds called endorphins.
    • Reduce risk of heart disease –
      If you are overweight or obese, you are more prone to heart disease, as you have a higher risk of cardiovascular disease. You can improve your cardiovascular function if you partake in
    • Improvement to memory –
      If you exercise more regularly, you move blood and oxygen to all your body’s organs, including the brain, which is great for revitalizing your
    • Reduced risk of Diabetes –
      Physically active people are less likely to develop Diabetes, as exercise increases the body’s ability to use sugar for energy and thereby decreases the need for insulin.Other benefits include: – Improved sleep pattern, increased strength, improved energy level, pain relief, longevity and increased bone
    •  

Calories and Weight

Healthy Weight

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.

Checking your body mass index

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.

 

For an online BMI calculation, click here

 

Notably, being under 20 on your BMI means you are underweight, whereas over 25 is considered overweight, and over 30 is obese.

Healthy diet

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.

Exercising

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.

5 Top Tips
      1. Keep an accurate food diary
      2. Set healthy and manageable goals
      3. Ensure you make healthy choices within your routine
      4. Be proud about your progress
      5. Make a strong commitment towards lifelong changes

 

Smoking

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.

 
Why should you stop smoking?

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.

Many estimates and current research suggest that non smokers live ten years longer than smokers do.

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.

Smoking has also been linked to cellulite and is not able to make you lose weight. If you want to lose weight, there are far safer measures available to you.

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.

 

 

Sensible Drinking Cheese and Wine Parties

 

Sensible drinking

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.

 

What is a unit of alcohol?

1 Unit of Alcohol = 10ml of pure alcohol A rough estimate about this is:

      • 1 measure of spirits = 1 unit
      • 1 pint of ordinary lager, bitter or cider, 175ml glass of wine = 2 units
      • 1 pint of strong lager = 3 units
      • many wines at approximately 11 / 12% alcohol with a small glass as a measure equates to 1.5 units
 
Health risks

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.

 

Food hygiene

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.

 

Preparing food

In order to prevent bacteria from spreading, remember to do the following:

    • Wash your hands before and after preparing food, especially if you are touching raw meat
    • Prepare raw and ready-to-eat food separately
    • Always use clean utensils and equipment. Always wash chopping boards and knifes that come into contact with raw foods
    • Keep tea towels and hand towels clean and wash them Remember to replace wash cloths on a regular basis

 

Cooking food

Always remember to cook food properly to kill any harmful bacteria that arises

 

Chilling food

Many foods need refrigeration and when using these foods, it is essential that you pay attention to the ‘use by’ dates.

Always remember:
    • When you get home from shopping, to always place food requiring refrigeration into the fridge
    • Cool cooked food as quickly as possible and then put it in the fridge
    • Keep raw meat and poultry in a sealed container. Place this container at the bottom of the fridge to stop it touching or dripping on to other nearby foods
    • Keep your fridge organized according to food type and do not overload food into it, as you can prevent cold air circulating.

 

 

 

Sexual Health Mind Body and Soul

 

Sexual Health

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.

 

Sexual health & exercise

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.

 

 

 

Ginger Tea and Lemon Detox

 

Detoxing

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.

 

What 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.

 

Detox

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.

 

We wish you every success in your healthy lifestyle goals!

Weight loss is now closer than you ever previously thought..

Conclusion:

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!

Top FAQs

FAQ’s

 
FAQ 1: Is it possible to lose weight while still eating delicious and satisfying meals?

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.

FAQ 2: How important is portion control in healthy eating and weight loss?

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.

FAQ 3: Can I still enjoy my favorite foods while trying to lose weight?

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.

FAQ 4: How can I stay motivated to maintain healthy eating habits for the long term?

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.

FAQ 5: Are there specific strategies for dining out while still adhering to healthy eating goals?

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.

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