Diet and Nutrition Tips for a more healthy lifestyle!
Carine Duval is a fitness Pro who works as a dental hygienist who started competing in fitness two years ago at the age of 42. She won her pro card eight months later.
How many times have you told yourself: “I will start exercising every day,” “I will commit to eating healthier,” “I will lose a lot of weight.” People make promises to themselves every week! This is such a common thing to do, but even more common is the alarming rate at which these promises are broken.
To me, this is not surprising. I explain it with a simple analogy. Making a generic statement like “I will start exercising” is like saying “I will be a better person.” What’s wrong about that you ask? Nothing, if you believe that one can just become a better person by saying it aloud. If you truly aim to bring about a change, the key is to define the ‘what’ and the ‘how.’
How will you lose more weight? What exercise routine will you follow? What eating habits will you change? Don’t let these questions overwhelm you. It’s actually quite simple. When it comes to fitness, there are a few rules to follow as sacrosanct. Especially if you are trying to achieve a goal like weight loss or better health.
If you’re clueless about where to begin, here is a list of my ten best tips to get you started!
1. Avoid processed foods, refined sugars and white foods such as white pasta, white rice and white bread. These foods get absorbed and digested quickly, causing a high spike in energy levels, however followed by a crash which could lead to increased hunger pangs in between meals. Healthier alternatives such as whole grains and whole wheat deliver the necessary vitamins, minerals, fiber and a host of phytonutrients.
2. Drink a lot of water. And I cannot emphasize this enough. Drinking atleast 8-10 8oz of water in a day will not only keep you hydrated – good for your skin and vital organs – but will also give you a sense of feeling full.
3. Exercise at least 4 times a week. Try to make it fun, choose something you enjoy so that you follow it rigorously. Join a biking or running group. When you make a commitment to others, you are more likely to keep it. Incorporate cardiovascular exercise with weight training. Cardio burns fat and is good for your heart. Weight lifting increases muscle mass which burns fat as well.
4. Eat 5-6 small meals a day. This will keep your metabolism high, and you’ll burn more calories. When you eat three big meals a day, your body is unable to metabolize too many calories at one time, thus the food gets stored as fat. With 4-5 smaller meals, you’re only eating the amount your body needs at one time. Combine 3 0z proteins, ½ cup veggies, and ¼ starches into each meal. Also include ¼-1 cup of fruits a day.
5. Don’t go to the grocery store hungry. This may sound funny but when you go to a grocery story on an empty stomach, you’ll end up buying all kinds of high-fat food that you will later regret. Make sure you have eaten well and importantly, make a list of the foods you need, and stick to buying only what is on the list.
6. Isagenix. Choose a weight loss program and regimen that is safe and healthy. Trust and recommend Isagenix to maintain my lean physiques and build muscle. Their products are all natural and organic. They offer products such as a 30 and 9 day cleanse, gluten free protein shakes, healthy low calories snacks, and other supplements that comprise of ingredients from the earth.
7. Prepare your meals ahead of time. When hunger strikes, it’s common to want to eat everything that is in sight. If you have a proper meal already prepared, you could make a much healthier choice as opposed to reaching out for the bag of potato chips.
8. Maintain a daily log and take weekly photos. Record all that you eat in a day, including small meals. If you have to, make yourself answerable to somebody. This will make it easier for you to keep focus and stay on track. From the time you begin your health/fitness routine, take full-length photographs of yourself every few days. This will help you to visualize the changes your body is undergoing
9. Don’t sign off foods that you like, for life. If you hold back too much, over a period of time you’ll tire out your self-restraint and end up eating a lot more. Allow yourself the occasional treat and don’t feel too guilty about it.
10. Don’t stock up on food that is tempting and unhealthy. When you have processed food, colas, high-calorie desserts, foods that are high in saturated fat and sugars, etc., at home, it’s easy to get tempted and cave in. Don’t keep such options too handy.
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