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Avoid fad diets
Use common sense and follow
advice of government health authorities, university nutritionists and other well-accredited health care experts. Reliable nutrition advice is available free by contacting your local health department and talking with a nutritionist.
Be wary of latest “Fad Diets” put forward by authors. Healthy eating is not rocket science—you need to eat a balanced diet that includes four food groups:
Vegetables—three or more servings per day Whole grains—five or more servings per day Fruit—three of more servings per day Legumes—two or more servings per day This is well documented by decades of research. Sure, fad diets may help you lose weight temporarily but at worst you could seriously damage your health and at best, you will likely gain weight back if diet is not sensible and sustainable.
Get more exercise
The second key to losing weight is to add more physical exercise into your lifestyle. Exercise takes some effort and time, so it is fair to ask why you should bother. The key reasons include following:
Weight loss Reduced risk of heart disease and stroke Increased energy Increased bone strength Maintenance of muscle mass Reduced stress levels Better appearanceResearch continues to show that any exercise is better than none. For example, regular walking or gardening may be beneficial in reducing your risk of heart disease.
Exercise
At a minimum you should strive for at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week.
Other exercise levels will depend on your physical condition and goals. Consider a session or two with a certified personal trainer to accurately assess your current physical condition and plan an exercise regimen.
Easy ways for non-athletes to add exercise to their daily lives:
Get off bus a stop or two early and walk to work or home. If you drive to work, park in a new location and walk a few blocks. Take stairs at work. Get off elevator a few floors down and walk up a few flights. Ride a bicycle—you don’t need a fancy bike, but you should always wear a helmet Walk—it’s cheap and it works! The average person can walk three to four miles an hour. This makes many short trips to store within walking distance, saving you money on gasoline and providing a health benefit at same time. Try gardening—raking, weeding, and tilling will all give you exercise. If you have a small, level yard, consider a push mower. These mowers are quiet, cut lawn beautifully, and give you exercise all at same time. Enlist a friend to join you—have fun together and stay motivated Consider creating a home gym
More and more people are purchasing exercise equipment to use at home. The advantages include:
No wasted time traveling back and forth to gym Ability to use equipment more often and at more convenient times Increased chance of participation by all family members Here are some tips in selecting equipment:
Determine what goals you want to pursue—strength training, aerobic training or cardiovascular training before you look at equipment. Buy sturdy, quality equipment from known manufacturers. Purchase equipment that will meet your needs now and as you improve Buy from a reputable retailer, who has a large selection, low prices, and stands behind their products. For an excellent example for home gyms (click here) and other fitness equipment.
Reduce Stress
The good news is that by eating a healthier diet and exercising more frequently, you will have already taken two of most important steps to helping your body fight stress.
Obviously sources of stress are a personal matter. Be alert to chronic stress you have trouble managing. This can sometimes lead to more serious conditions for both men and women, such as depression. If you feel you are having trouble coping, it is best to talk with your doctor.
If on other hand, you have everyday level of stress most of us face, you may want to try these stress-reducing tips:
Make time for family and friends Avoid stressful thoughts by not listening or watching news first thing in morning and last thing at night Try listening to music or practicing meditation Take vitamins B6 and B12—they are excellent for fighting effects of stress and most adults don’t get enough of these important vitamins.How can I get started on a healthier lifestyle?
If you are not living as healthy a life as you want right now, you may be wondering how you will find time and resources to make changes.
The good news is you don’t have to make all changes at once, but do resolve to make some improvements. Time is always an issue, but time taken to improve your health will yield big improvements in many other areas of your life.
There has never been a better time to start, because thanks to Internet you can purchase quality heath care products and equipment, quickly and efficiently and save money too! Here’s a link to get you started with weight loss programs and healthy living.
Colin McDougall is a successful freelance writer providing valuable advice for people seeking weight loss programs and vitamins. Visit http://www.weight-loss-and-nutritional-supplements.com and http://www.vitamins-source.com for more articles. He also offers other health and exercise related sites such as http://www.a1-hockey-equipment.com and http://www.paint-ball-gun-reviews.com. His numerous articles offer several healthy living tips.
