Eat well and exercise.
You only get one body - why not take care of it? I'd like to provide some easy and cheap tips to maintain good health through eating. If you think I'm missing anything crucial, or find any glaring mistakes in the diary, please comment and I'll be glad to update!
Oh, and yes I'm being facetious in the title. This is more about being healthy, and less about losing weight. I was trying to poke fun at the internet ads for shit-all-your-fat-out pills.
I'm young (22), so I still have some nice metabolism to exploit. But that doesn't mean that my advice doesn't apply to everyone - it just takes less time for me.
Last March I had 15% body fat (the 'fitness' category) and set a goal to get it down to 12% by this December (the 'athletic' category). I got tested last night and sumvabitch I'm down to 5% body fat - well within the 'athletic' range. A big part of this goal I set for myself was to do it naturally - no extra products or programs, no fancy foods or recipes - just a gym membership and the food I can buy at any regular grocery store. And needless to say, I shattered my goal.
So here's my gripe. I see plenty of ads on the internet/television/radio/EVERYWHERE telling people to buy these stupid products or sign up for programs or start counting calories or all this other ridiculous shit that really only helps your wallet lose weight - not your body. But where are the ads telling people to exercise 60 minutes every day (besides on Nickelodeon) and where are the ads giving people proper information on how eating affects your body?
Well I want to lay down some real simple tips to help people who are looking to lose weight, eat better, or just improve their overall quality of life; since I've started eating well and working out, I've slept better, had a superb health record, and felt more awake and energetic through my day. And it cost me no more than a trip to the grocery store. These are not myths, they're realities:
1. Not eating makes you gain fat.
Your metabolism is set up such that when you don't eat, it stores fat to nourish your body through long periods of non-eating. The less you eat, the more fat your body is going to store. So when people say, "I never eat anything but I keep gaining weight," you can respond, "and now you know why."
2. Eating many small meals is the best way to raise your metabolism.
I eat constantly throughout the day - never going more than 3 hours without a small meal. By 'small meal', I mean a turkey sandwich and a glass of milk, or an apple and a cup of yogurt. Eating like this will cause your metabolism to rise meaning your body will turn food into energy more efficiently and burn fat more quickly. It'll help you lose weight and keep you from feeling tired through the day.
3. DO NOT skip breakfast, but do skip your late night snack.
Eating a healthy breakfast (fiber + carbs) keeps you from feeling hungrier during lunch, and this means you're less likely to eat unnecessary amounts of food on your break. Eat a fiber-rich breakfast and it'll take your body a long time to break down - meaning you can get through your whole morning on that one meal (though a mid morning snack is recommended). Also, don't eat after 8pm - and if you have to - eat 1 piece of fruit and nothing else.
4. Get at least 30 minutes of exercise a day - but shoot for 60.
Now I'm a bit of a gym rat, so my workout plan is kind of complex. But seeing a trainer and setting up a complicated work out schedule isn't necessary. Just go to the gym and move. Sweat. Lift some weight or run. If you don't have a gym, put on your sneakers and jog through the park, or bike around the lake. The best time is in the morning (especially if you're lifting weights) because it helps keep your metabolism high throughout the day meaning you'll recover more quickly and you'll burn through food more efficiently. Don't workout after 8pm though; your metabolism slows down so both eating and working out can do more harm than good.
4.5 Yes, you have time to go to the gym.
Bring a friend. Bring your husband/wife/kids. Meet someone there. Jog with your dog. It's not just a solo activity - it's a time to socialize, and who doesn't have time to socialize? I work 30 hours a week and I'm taking 12 grad school credits at Johns Hopkins. If I have time to workout 60 minutes a day, 6 days a week, so do you.
5. Eating well and being active are not exclusive - they're best friends.
One does not replace the other if you're looking to burn fat or stay healthy. They're wonderful compliments, and eating well helps you get the most from your activity, while staying active helps burn through your food.
I'll also throw in some easy replacements to make your meals healthier.
Replace this --> with this.
White bread --> wheat or rye
High fructose corn syrup --> natural sugar
Fatty snacks --> yogurt, peanuts, a grapefruit (my favorite)
soda --> 100% juice (V8 fusion is the BEST)
big plates --> small plates
any milk with fat --> skim milk
fast food --> dog shit
And some things that everyone should make a part of their diet, even if only once a week:
Walnuts, spinach, yogurt, grapefruit, oatmeal, soy milk, fish, fish, fish, dark chocolate, olive oil, sweet potato, blueberries, tomatoes, and avocado. And drink plenty of water.
Keep in mind, I'm not calling for anyone to spend large amounts of money on fancy foods, organic fruit, or tasteless cardboard bars (nor am I saying that these are bad things, but they can be expensive...). All of the recommendations I make are right next to the less healthy option at your grocery store. And I'm also not decrying a good large meal every now and then - but with Thanksgiving around the corner, you'll feel a lot less guilty pounding a turkey and 6 plates of stuffing knowing that you ate better every other day of the week. I still eat red meat, and I still have a bar of chocolate every now and then. Having a high metabolism means I can occasionally deviate and my body will still do its job.
Eating better and working out has really improved my quality of life. And I laugh at all of the ads I see which tell people to throw their money away on pills, special drinks, and point counting diet programs. All you need is to take care of your body and do so in a natural (and inexpensive) way.
Obviously this won't work for everyone, and if you've tried these methods and haven't seen success, then talk to someone with an MD. But if you haven't tried these methods (or else lied to yourself and said you did just to take the easy way out), why not give it a shot?
If there's anything you want to add in the comments, please do!
Useful websites for eating well:
http://eatthis.menshealth.com/...
http://www.bellybytes.com/...
http://www.mypyramid.gov/
Update: This was brought up in the comments, and I think it's an excellent point. I'll stress that what I said above won't work for everyone, and certain foods (even natural and unaltered fruits) can have negative effects if you're taking certain medicine or have certain health conditions. Trainers and nutrition facts are great tools, but they can't replace the knowledge of a doctor. If you're making any significant changes to your diet or workout routine, it's always best to consult a medical professional for advice.