How Important Is Fitness Nutrition?
How important is fitness nutrition to our overall well-being? Well, without proper eating habits, we risk falling short of accomplishing our goals. But let’s consider an even broader context as this relates to health. Generally speaking, the benefits of eating a healthy diet can drastically improve our health and overall well-being. In this article, we’ll provide strategies for improving fitness nutrition that will translate to positive gains both in and out of the gym.
How Can I Improve My Nutrition?
- Smaller plates
- Eat smaller meals
- Focus on carbs, lean protein and good fats
- Eat less red meat
Gradual changes to your diet is a step in the right direction. In fact, you’re most likely to adopt healthy eating habits when implemented in incremental phases. For instance, start eating on smaller plates. Smaller plates limit the amount of food it can hold therefore inadvertently reducing portion size. Smaller meals are also another benefit to healthy eating. Many Americans are overeating their way to obesity as restaurant portion sizes become larger with time. Moreover, popular fast food restaurant have mastered the art of up-selling which can quickly turn your average 550 calorie meal into 1000kcal. Remember, just say to fast food upselling.
Not only will smaller plates and petite meals reduce caloric intake, it could turn your metabolism into a fat burning machine. Eating smaller and frequent meals ensure you’re never hungry to the point you crave “junk food”. Additionally, reducing meal portions prevents the accumulation of excess fat, which as you know contributes to weight gain. If weight loss is on your mind, start by eating smaller nutritious foods.
If you’re looking to make dramatic shifts in your nutrition, then eat less red meat. Red meat is loaded it minerals and iron, however it’s fatty content can lead to high levels of cholesterol in our bodies. Moreover, the link between cancer and heart disease is irrefutable. Lastly, limit red meat to two times per month and choose fresh fish, instead.
How To Improve Your Health With Diet And Exercise?
Besides making small changes to your diet, try adding exercise to the mix to reap even more health benefits. When combined, a healthy diet and exercise provides the following benefits:
- Improve cardiovascular system
- Muscle growth (good for metabolism and weight loss)
- Lowers resting heart rate
- Reduces chances of diabetes
- Reduces insulin dependence
Studies have shown that regular exercise can reverse Type 2 diabetes. In some instances, patients no longer needed insulin therefore restoring the body’s natural blood sugar self-regulating function. In the end, you’ll save time and money when insulin management is no longer a part of your daily lifestyle.
How can we improve our body fitness?
- Exercise more often
- Portion control – remember smaller is better
- Drink more water and avoid sugary sodas
- Get more sleep
- Lower stress and relax more often
- Avoid conflict and stress (cortisol levels)
For starters, body fitness can take place outside of the gym. Most importantly, it doesn’t require a ton of money or time. Firstly, get a good night’s sleep. Our bodies enter a state of recovery while we are asleep. That’s why sleep is so important when workouts become an ongoing thing. A chronic lack of sleep results in overtraining and increases irritability. For a good night’s sleep, keep your phone and portable devices out of the bedroom. Distractions are what keeps most people up at night. If you’re worried about something at work, iron out those issues before going to bed. Remember that the bedroom is where we recharge – work doesn’t belong in there.
Exercising on a regular basis not only improves our body fitness but it can reduce stress levels. Cortisol is a hormone that is secreted during high bouts of stress. This hormone is responsible for a myriad of symptoms such as weight gain, acne, skin blemishes and irritability. To combat the onset of rising cortisol levels, try meditating. Alternatively, a yoga class and some good old-fashion outdoor activity can eliminate rising stress levels.
Lastly, abrasive relationships both at home and work could impact your level of stress. In such instances, the quicker the conflict is resolved, the faster you’re likely to bounce back to normal.
What Are The benefits Of Healthy Eating?
- Weight loss
- Increase life expectancy
- Stronger bones – reduces osteoporosis
- Improved skin condition
- Optimistic mood
- Less irritable
Perhaps the most important attribute to healthy eating is the boost in confidence. People have reported doing things they normally wouldn’t do when confidence is at an all time high. Asking someone out on a date or demanding a raise are symptoms of the confidence bug. It’s not uncommon for colleagues, friends and family members to notice shifts in peoples’ personality. Optimism and ambition are noticeable traits, for instance.
Not only does healthy eating improve external attributes such as skin complexion and posture, it plays a beneficial role in reducing osteoporosis. Who doesn’t like stronger bones? Bones become porous with age and weight-bearing exercises such as squats, bench presses and lunges have proven to increase bone density. For this simple reason, doctors recommend that menopausal women perform weight bearing exercises at least three times a week.
Diet And Exercise Plan
- Eating plan 1200-1500 calories per day for women
- Eating plan 1500-1800 calories per day for men
- Regular physical activity – gym, outdoors
- Exercise daily or 3 x per week minimum
- Workout out early if possible- get it done
- Follow home based workouts on YouTube
- Use apps to guide your workouts
Before succumbing to insurmountable lifestyle changes, here are a few easy to follow guidelines. Set small goals that you can easily accomplish. It will keep you focused in the long term. If you’re not enrolled at local gym because of time or budget constraints, then start with walking. Walking burns calories and leads to weight loss. It’s the perfect physical activity that is suitable for everyone irregardless of age or physical ability.
Next, try to stay within the recommended daily caloric intake (see list above).
If you’re having trouble staying within these norms, then you’re most likely exceeding the daily amount. In this case, gradually reduce your caloric intake. Furthermore, avoid fad diets and shortcut diet programs. There’s a reason why weight loss experts frown upon fad diets. They don’t work and when they do, they are unsustainable. Think, long game, here. You’re in it for the long haul Becoming healthy doesn’t require a lot of work, however accountability for your actions is expected.
Lastly, If the gym isn’t your thing, search for workout programs on YouTube. Similarly, search your favorite app store and you will find instructional fitness apps that teach you step by step home-based workouts. Ultimately, recent technological advances are providing great opportunities to those committed to a healthier lifestyle. Take advantage of these innovations and don’t let anything get in your way.
How Can I Improve My Health Naturally?
- Start by reducing harmful substances
- Less alcohol
- Limit your sodium intake
- Stay away from refined sugars
- Avoid processed meats
- Drink more water – flush toxins
- Exercise – home based, gym and outdoor activities
Naturally improving your health is easier than you think. Before looking at supplements, let’s look at behavioral changes. Firstly, avoid harmful substances like recreational drugs and alcohol. The occasional alcoholic beverage isn’t so bad and can alleviate tension from a stressful day. However, it’s best to reserve alcohol consumption for special occasions.
Think twice before eating that donut because refined sugars are everywhere. The food industry has been pumping more refined sugars into food. Eating healthy is becoming increasingly challenging as fast food restaurants continue to flourish in our communities. Sadly, our neighborhoods are becoming food deserts. Food desert is an area that has limited access to affordable and nutritious food. As commercial real estate property values rise, corporate fast food enterprises are gobbling up these coveted spaces. As expected, you’ll quickly find yourself surrounded by three burger joints and not a single healthy restaurant.
Processed meats such as baloney and salami are problematic. Cured meats contain a lot of salt and harmful preservatives. Additionally, the saturated fats are responsible for heart disease and weight gain. If you must consume processed meats, choose healthier cuts such as lean turkey breasts.
Another simple trick you can do to improve your health naturally is to drink more water. It’s easy to sit at a computer and lose track of time without ever drinking a single glass of water. Water hydrates our bodies by facilitating the flushing out of toxins. The more small meals you eat, the more water you should drink to help your body’s digestive system.
What Should I Eat For Fitness?
- Balanced meals
- Protein shakes – time constraints
- Protein bars
- Fruits and veggies
- Whole grain
- Swap whole wheat for white bread
- Low glycemic vegetables
- Dilute your sweet drinks
You can start eating well by manipulating your macronutrients. Remember to include carbohydrates, protein and fats during every meal. The trick is to use lean sources of protein and healthy sources of carbs. Stay away from refined sugars and white bread. Instead, choose the healthier whole wheat bread. Admittedly, whole wheat may lack the satiety you’re looking for, but it’s definitely an upgrade from white bread. If you can’t stomach the taste and texture of whole wheat bread however, then top it with your favorite healthy spread. I personally enjoy smoked salmon, cream cheese and capers.
If you’re having trouble choosing the right carbohydrate, select low glycemic carbs. Low glycemic carbs keep your blood sugar levels stable. Moreover, they are widely eaten by diabetics as a means of managing diabetes.
List Of Low Glycemic Foods
- Heavy Mixed Grain Breads
- Sourdough Bread
- Whole grain tortilla
- Brown Rice
- Oats Steel Cut
- All Bran Cereal
This is not a comprehensive list of low-glycemic foods. This is merely a shortened example of foods that are low on the glycemic index. Speak to your nutritionist or consult a certified dietician for an appropriate food plan suited to your needs.
The best way to improve your fitness nutrition is to start small by setting attainable goals. The best nutritional advice I can offer is to choose the healthiest meal plan that is easy to follow. Your fitness journey is exciting and there’s no need for dramatic changes at this point. Lastly, make it a point to eliminate one bad eating habit every week. At the end of the month, you will have cut out four negative eating habits from your life. Those slight changes will set things in motion and bring out the best in you. Be strong and be accountable for your decisions.