10 Tips for Healthy Eating and Physical Activity

Weight management is an essential part of leading a healthy lifestyle. Being overweight causes and amplifies a myriad of health problems such as heart disease, high blood pressure, gallstones, type 2 diabetes, and more. In order to increase your quality of life by maintaining a healthy weight, here are a few tips to get you on the right path:

1. Eat smaller meals more frequently

Hunger can be reduced by eating smaller quantities of food more often. Experts say, that a person should wait no longer than 4-5 hours between meals. Thus, eating 6 small meals a day keeps hunger and the risk of binging at bay. This will undoubtedly help you exert more self control when choosing healthy food choices.

2. Keep fat levels low

Fat contains a high amount of calories, and it can lead to high levels of cholesterol. High fat dairy and meat are not healthy; but low fat dairy as well as fish oils, sunflower oils, and olive oils are healthier. Such oils are also high in calories, but they do not raise cholesterol levels. They should be consumed in moderation as well.

3.  Eat lots of fiber!

A high fiber diet is a necessity to successful weight loss. Soluble fiber can lower cholesterol; while insoluble fiber contains indegestible fibers that can bulk up your meal. Both types of fibers are generally full of water and low in calories and keep you feeling full longer.

4. Consume low amounts of sugar, caffeine, and alcohol

Sugar and alcohol have no nutritional value and they are calorie-dense, which means that eating a lot of them will result in weight gain. Caffeine increases adrenaline levels, which will lower blood sugar and increase the need to eat.

5. Eat five types of fruits and vegetables a day

Eating five types of fruits and vegetables everyday is a good way of getting a good range of vitamins and minerals. Fruits and vegetables are also low in calories and fat, so they can make the body healthier. Most fruits are also high in fiber.  According to nutritional research, eating five types of fruits and vegetables everyday can reduce the risk of certain types of cancer.

6. Eat a varied diet

It is very important to eat a varied diet. This ensures that a good range of nutrients is consumed, which will improve health and reduce the occurrences of certain diseases.

7. Drink lots of water

Drinking water will hydrate the body, and it helps muscles and organs function better. Any drink or food contributes to the fluid intake of the body, but make sure that calorie-rich drinks containing sugar are kept to a minimum. Drinking water can also reduce hunger pangs, which is useful when the body needs to lose weight and less solid food needs to be consumed. The body often confuses thirst with hunger, so the more water you drink the less likely you are to eat when you're actually not hungry.

8.  Exercise five days a week

Exercising is very important for the health of the body. Not only does it help to burn off calories; it also helps to fight disease. The heart muscle needs regular exercise, so that it can help the body function better. Having strong muscles can also prevent injuries and strains from happening, and it can make a person look better. Exercising can make the stomach flatter and muscles more defined. For prime cardiovascular exercise, most experts recommend getting 30 minutes of moderate physical activity a day.

 9.   EAT BREAKFAST!     

Although many people are fooled by the myth that skipping breakfast will reduce their caloric    intake, skipping the day's most important meal has actually been linked to obesity. Eating breakfast is essential to kick-starting your metabolism and giving you energy for the day. A breakfast high in fiber and protein can keep you feeling satisfied until lunchtime and will prevent binges later in the day.

10. Make a healthy lifestyle a way of life

Adopting a healthy lifestyle for a short period of time is not good enough. Some people will try to lose weight for a wedding or  to reduce stretch marks, and they will go back to their unhealthy lifestyles after they have achieved their goals. It is important to maintain a healthy lifestyle for life, so that the body will stay fit and healthy for a long time. Most important, it is necessary that you make the changes for yourself, not for an upcoming event or because someone else's prodding.

Further Resources

• World Health Organisation: Guidelines on many health issues as well as information on diet and exercise.
• Nutrition: Information on nutrition and healthy living, including news articles, the food pyramid, calorie counters and a lot more.
• Family Doctor: Information about healthy eating and exercise for the family.
  
• UK National Health Service: Provides information on many health issues, including healthy diets and the benefits of exercise.

• Ace Fitness: Extensive list of articles that provide useful tips for nutrition and exercise.

• Cancer: Advice on how to lead a healthy lifestyle to prevent cancer as well as other diseases such as heart disease.

Disclaimer: The information provided within this site is not meant to be a substitute for a medical doctor's opinion. This site is for informational purposes ONLY. Please check with your medical practitioner before any type of treatment or prevention method is started.