Due to recent events, I decided to post some healthy tips online for you all :) Let me know if you have any questions! Warning: I am NOT an expert, these are just tips I have learned through classes/experience.
Okay, first of all the following does NOT work:
- starving yourself completely
- eating less than 1500 calories a day
- working out hard, and then eating whatever you want
- going on a specific diet; like a grapefruit diet, a cottage cheese diet, a no carb diet, etc.
- You need carbs, protein, fruits, and veggies EVERY day.
- Balance is key – with every category.
- Lean meat is best; and there's a saying “two legs are better than four, and no legs are better than two.” Meaning: chicken is better than beef, and eggs (or peanut butter) is better than chicken.
- Pork (sausage, bacon, ham, etc.) is fatty.
- I thought hamburgers weren’t too bad (I’m talking a simple hamburger, not Big Mac’s) but I found out those are high in fat also, so try LEAN meat or turkey burgers.
- Part of why many “diets” fail for people is because you try to do too much at once, and/or don’t have enough willpower. Going from eating however you are now to a perfect 10 will not last, unless you have amazing willpower/determination. Also, you shouldn’t think of it as a “DIET,” more like changing your eating habits – because you can’t just eat this way for 6 months, lose weight, and then go back to how you ate before… you will gain the weight back.
- EAT BREAKFAST – it’s very important. Well, for that matter – don’t ever skip a meal.
- Try to avoid pop and tea, but if you really can’t try diet or unsweetened. Diet Green Tea has a lot of antioxidants and vitamins, and some say it helps lose weight but I’m not positive about that. Water by far is the best liquid! I also drink Fuze – Low Carb, it really does curb my appetite, and it tastes good. Or, try crystal light if water is too “blah” for you J
- I’m not saying this is what you SHOULD do, this is just what I do…
- I’ve only eaten pizza three times, pasta once, and have not had my own serving of fries – all since January. I have not gotten dessert at meals since January (but have gone out for ice cream about three times). Chips I’ve only eaten occasionally, usually if I eat in the student union – which is rare, and they were always the baked kind. Potatoes (mashed or baked) I have avoided.
- Rice is okay in moderation, and the difference between brown and white rice is minimal – you just get more fiber with brown rice.
- Oatmeal is a good source of fiber AND protein, and it keeps me fuller after breakfast.
- I’m currently trying to eat low-fat; meaning no gravy, no eggs (the yellow in ONE egg is enough cholesterol for more than one day! – so I bought the egg beater whites, the liquid, at wal-mart.) I’m drinking non-fat milk (skim or 1% is good too).
- Things high in starch or carbs (pasta, potatoes) you should eat in low moderation, starch turns to sugar which turns to fat.
- If you are just starting out, then start with 30 min of cardio a day. If you work-out some already, then 60 min of cardio is better. Changing your work-out is essential, otherwise your body/muscles become accustomed to the exercise and you won’t burn as much fat/calories.
- Cardio: running or swimming are by far the best, if you have bad knees, try the elliptical (and make SURE you use the arm handles, it’ll help tone up your arms!) or the bike (raise your seat higher, less movement on the knees) but the bike isn’t as beneficial for full cardio.
- If you are going to be lifting, you have two options: do full body every OTHER day, or do upper body one day, lower the next, upper, lower… etc.
- If you are doing an intense work-out, you need to rest one day a week.
- You can NOT target spot/burn one area, i.e. – your stomach, you can’t JUST do abs and expect to get a six-pack. You can work extra in that area, but you need to work all aspects of your body.
- Drink water before/during your work-out, and try to drink Gatorade or G2 (G2 is better because of less calories and sugar), to regain your electrolytes.
- Make sure to stretch!
Eating healthy and working out can’t help you lose weight by themselves, you have to do BOTH.