Reduce Bad Fat Intake
Trans fats are found in highly processed foods, fast foods, and vegetable oil.
Adopt a diet rich in fresh fruits and vegetables and real whole food. Avoid sugary drinks like sodas.
Lean meats, fish, legumes, and nuts are great additions to a healthy diet. These foods are high in nutrients to give your body what it needs.
Eat 2-3 pieces of fresh (organic if possible) fruit (1/4 cup of fresh berries counts as one serving) in the mornings. Eat freshly prepared and raw vegetables with every meal. Aim for five ½-cup servings of vegetables every day.
Foods that are high in fiber such as fresh raw vegetables, whole grains, beans, and legumes may prevent weight gain. The carbohydrates are released much more slowly than simple sugar or processed foods. Therefore these foods do not cause extreme blood sugar spikes.
High fiber foods also help with constipation by keeping things moving.
Exercising To Lose Weight
Exercise serves two major functions in life. First, it can help you lose weight and can help you maintain a healthy weight if you are already of a normal weight. Second, weight-bearing exercises can help reduce bone-related issues.
Weight-bearing exercises include brisk walking, running, push-ups, burpees, stair stepping, or weightlifting.
There are two major types of exercises:
- Aerobic Exercise. An activity that increases your heart rate and increases your respiratory rate. Aerobic activity can involve brisk walking, jogging, running, swimming, bicycling, tennis, etc. Any exercise you enjoy that gets your heart pumping is adequate aerobic exercise.
Aerobic exercise should ideally be done thirty minutes a day on most days of the week. The American Diabetes Association recommends 150 minutes of aerobic exercise per week, which is a good guideline to follow. Choose something you like to do and do it with an exercise buddy if you are having problems being motivated to exercise. It is usually more fun to exercise with others.
- Anaerobic Exercise. Anaerobic exercise is weight lifting or doing exercises on weight machines that increase your muscle mass and muscle tone. We recommend about thirty minutes per exercise about 2 to 3 times per week. Anaerobic exercise works for weight loss because it increases muscle mass. Muscle has a higher metabolic rate than fatty tissues in our bodies. Increasing muscle mass will increase your metabolic rate. The combination of healthy eating and exercise can help reduce your weight or maintain your weight if you are already of a normal weight.
Exercise is important to maintain a healthy body and mind.