If you want more out of life, you need to be ready to commit more and invest more into staying fit and eating right. While there have been innumerable diet plans and exercise programs sprouting like mushrooms nowadays — all claiming to provide the fastest results – we all know the basic equation to staying fit and healthy is regular exercise and proper diet.
It has been called by many names, defined in so many ways and presented in so many forms but all health and fitness programs boils down to these two: DIET and EXERCISE. There is no other way to go about it – not, if you want lasting results.
And yet, despite this common knowledge on what needs to be done to stay fit and healthy, most of us struggle not to fall off the wagon, and many still have to contend with the frustrating battle of beating the bulge.
The weight loss industry has become a highly lucrative market, with food manufacturers, nutrition experts, and plastic surgeons all feeding from the growing desperation and depression of overweight and obesity.
But while the equation to fitness and health is so simple and straightforward, it remains a great challenge. With the demands of daily living – work-related stresses, social pressures, life changes, holidays, travels, winter seasons, and everything else in between – are all contributing factors that can disrupt fitness routines and upset diet regimens.
The real challenge here is on how you can possibly stay resolute and consistent with the program despite internal and external factors that often come into play.
This article is designed to help you equip yourself with tips, tricks and practical advice on how you can stay fit and healthy in the modern times.
It doesn’t have to be a constant struggle. Fitness and healthy living is not a temporary phase or a convenient solution you can readily pull out from your closet in time for the summer season or during special occasions. If you want lasting results, ditch the 2-week plan or the 6- month program. Make health and fitness an integral part of your lifestyle, as it should be.
Read on and find out you can live, breath, eat, move and think healthy.
1 Stay Hydrated.
This is one of the most important advices you can ever get when it comes to staying healthy and fit. Drinking water every chance you get, or at least every couple of hours. Water helps ensure your body systems will keep running smoothly and it also plays a vital role in weight loss. So don’t forget to drink up.
2 Your Mom was right, never skip breakfast.
You have probably heard it over and over how breakfast is the most important meal of the deal. And it really is. A lot of people seem to think skipping breakfast will help them lose weight faster. This could not be farther than the truth! According to numerous medical studies, people who skip this meal actually have increased risks of gaining weight.
Breakfast helps stabilize the body’s metabolism. Ditching your first meal of the day will result to an increase in LDL levels or bad cholesterol and lower insulin levels. The increase in bad cholesterol in the body will result to clogged arteries, which can lead to a number of serious health complications such as heart disease. There is also that little known fact that people tend to take in higher calories all throughout the day after missing their breakfast. If you are trying to lose weight, have a small fruit, granola or yoghurt for breakfast.
3 Work up a sweat.
Make exercise a part of your daily routine. Regular exercise helps keep the heart healthy. There are number of ways you can incorporate exercise into your lifestyle, it’s a matter of finding one that best suits you. Try to exercise at least 3 to 4 times a week, you will be surprised how much calories a simple jog or brisk walk can burn. To give you an idea, here are some few examples:
- Biking at a leisurely pace for 1 hour — a total of 230 to 340 calories burned
- Walking at a moderate pace for 1 hour – a total of 205 to 300 calories burned
- A Dance Aerobics session for 1 hour burns 300 to 400 calories.
- Jogging at a moderate pace for 1 hour — a total of 300 to 600 calories burned
4 Add variety to your exercise routine.
Keep things light and fun by changing your fitness routine every now and then. Explore activities that aid weight loss, go outside and job along the park or by the beach. Consider taking up strength training, mountain climbing, cycling and other fun activities that can make exercise more fun and exciting.
5 Get enough sleep.
With the fast-paced lifestyle and gruelling schedules, sleep is often taken for granted. An average person needs to have 7 to 8 hours of sleep every night. If you want to maintain a healthy weight, sleep should be given equal importance, as it is the only time the body can heal and repair itself. Lack of sleep also impairs brain function so make sure you get enough zzzzs.
6 Enjoy mind and body exercises.
Consider taking yoga or pilates classes. These exercises do not only stretch your muscles as well as strengthen the bones and joints, it can also help you relax mentally.
Mind and body exercises are great way to wind down after a long and gruelling day at work. It can help ease anxiety and pain as well as sped up recovery time.
7 Learn relaxation techniques.
It’s no secret that stress can contribute to weight gain and development of chronic diseases. By learning relaxation responses, you can stop the adverse effects that come with stress. Among the popular relaxation techniques include breathing exercises, journaling, visualization and laughter, among others. If you deal with serious amount of stress on a daily basis, teach your body how to best cope with it.