For good health, eat a balanced diet with a wide variety of foods. Be physically active and only eat as much as you need.
1. Base meals on starchy foods – bread, cereals, rice, potatoes, pasta… They’re the best fill-you-up foods and sources of energy. Choose wholegrain, whole meal or “high fiber” varieties.
2. Eat lots of fruit and veg. At least 5 portions. Good for vitamins, minerals, fiber, antioxidants. Fresh, frozen, tinned, dried or 100% juice all count.
3. Eat more fish–including a portion of oily fish each week. They’re an excellent source of protein and other nutrients. Oily fish are rich in omega-3 fatty acids – good for heart health.
4. Cut down on saturated fat and sugar. Eat only occasionally. Eat in small amounts. They’re high in calories but low in nutrients. Choose lower fat and lower sugar versions when you can.
5. Eat less salt – no more than 6g a day for adults. Throw away the salt cellar. Choose lower salt foods. Too much salt can raise your blood pressure.
6. Get active and try to be a healthy weight. Walking is good. If you eat more than your body needs, you’ll put on weight. Get at least 30 minutes exercise on at least 5 days of the week.
7. Drink plenty of water. Drink six to eight glasses of water and other fluids a day. Drink more when it’s hot and when you’re active.
8. Don’t skip breakfast. A good breakfast gives you energy, as well as vitamins and minerals. Wholegrain cereals or bread, with fruit, make a great start to the day.
Laging tandaan: Healthy diet and healthy lifestyle are the keys to a healthy and good life. Alam na dapat natin ‘yan, mga besh, okay? 😉
(Photo and info from Google. Based on the Food Standards Agency’s 8 Tips for Eating Well / www.eatwell.gov.uk CODE 473 EIGHT EATWELL TIPS postcard, Comic Company 2009 www.comiccompany.co.uk)
Sa ating blog ngayon, tatalakayin natin kung ano ang mga taglay na bitamina at sustansya ng karne at ng isda at kung nakabubuti nga ba sila sa kalusugan ng isang tao.
Gusto mo na rin bang malaman kung ano-ano ang mga ito?
There are many ways to drop body fat and everyone’s body is different but we’ve designed a quick guide to some simple changes which can help you slim down.
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VEGETABLES
Despite being told to by our parents all these years, most of us don’t eat enough vegetables. Packed full of antioxidants, vitamins and nutritious phytonutrients.
TIP: Try to consume a variety of colors of veg. Start with cruciferous veg (e.g. Broccoli, cauliflower, kale, etc.) which contain cancer-fighting compounds.
GOOD FATS
Fat does not make you fat. We’ve literally been lied to for years. Fat is an essential part of a healthy diet. A diet containing healthy fats rich in omegas is good for the brain and good for the heart. Great sources of healthy fats are salmon, mackerel, sardines, avocado, nuts, eggs and oils such as extra virgin olive oil and coconut oil. Take omega supplements.
MUSCLE BUILDING
When targeting fat loss, the bulk of your workout schedule should be based around increasing your metabolic rate by targeting muscle growth through weights-based or HIIT workouts. Don’t worry about “looking bulky”, you’ll lose more size through fat loss than you’ll gain through muscle growth.
PROTEIN
Protein is awesome for fat loss. Not only will it help to repair & grow muscle (see above), it also keeps you fuller for longer, reducing appetite. Head for the meat, eggs, nuts, fish and (plant based) protein shakes.
SLEEP
Don’t underestimate the role of sleep in fat loss. Sleep is when your body repairs and releases growth hormone. A study by the University of Chicago showed that people who had 8 hours of quality sleep saw 55% more fat loss than those that only slept for 5 hours.
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REFINED SUGAR
Refined (white) sugar is the number 1 food to reduce from your diet. It has a massive part to play in the global obesity epidemic. Sugar isn’t always obvious, look for it. You’ll find it in the ingredients of many foods you wouldn’t expect!
TIP: To add sweetness to a recipe, try using dates or a little honey.
ALCOHOL
OK. We are aware this one isn’t going to be popular! Alcohol is a toxin, if you fill your body with toxins, your body will hold onto body fat to protect your organs from damage. If you are serious about fat loss, you need to ditch or dramatically reduce the booze. It’s not just the toxins that are the issue. Hundreds of empty calories you don’t need, often filled with sugar.
WHEAT & GLUTEN
Very few people suffer coeliac disease which is an autoimmune reaction to gluten. Many more people, though, have some kind of sensitivity to wheat or gluten, often causing bloatedness and inflammation. Excessive wheat consumption can cause insulin spikes followed by energy slumps.
PROCESSED FOODS
Many cooking sauces, microwave meals, and convenience foods contain high levels of trans fats, sugar, and preservatives. Cooking from scratch is much healthier and takes much less time than you think.
DAIRY PRODUCE
Milk is relatively high in sugar (lactose) and can cause many people (not just the lactose intolerant) to have bloatedness and digestion problems. Good digestion is crucial to fat loss. Dairy products can also cause acid formation in the gut which can lead to inflammation.
HOW TO STICK TO YOUR NEW CHANGES
The quickest way to results is to stick 100% to healthy eating and regular exercise. We know, though, that many people find this impossible to maintain. Our suggested approach is to be 100% good for the first couple of weeks. Then once you start to get results, have the occasional treat. Once you’re at your goal you can live by the 80/20 rule. Be good 80% of the time and you’ll stay at your goal, for good!
100% Good – FAST START (2 WEEKS)
90% Good – PHASE 2: HEADING TO GOAL
80% Good, 20% Treat – PHASE 3: MAINTAINING
We can do it, guys! Let’s achieve that #fatlossgoals ! 😉
