Best Fitness Blog

You are busy, and when you are busy you exercise less and don’t eat as well as you should. But the key to weight loss is burning more calories than you take in, but also eating healthy. You may think you eat fine, but if you take a few minutes to evaluate what you eat, you may start to notice some unhealthy habits. The first question that you should ask yourself is: What types of processed foods do you eat?

Processed foods have added fats and sugars to make them taste better, last longer and cook faster. This hidden extras add on the calories more quickly than most of us realize. Because of this, the typical American diet is loaded with sugar, fat, and sodium, often leading to high blood pressure, low energy, and poor digestion. The best way to reduce your risk for many diseases and health issues is to choose natural and minimally processed foods. Often called “eating clean”.

If you want to eat clean, you need to eat the least processed food with the most nutrients. How? No more fast foods, no more frozen food aisle at the grocery store, choose fresh vegetables and fruits over canned or frozen.

Choose foods that are low in fat, high in fiber, with essential vitamins and minerals. This will control blood sugar, give you more energy for exercise and give you the fiber that you need for better and healthy digestion.

Eating a less processed, healthy diet along with increased exercise can boost your metabolism and help you lose weight. Replacing fast foods and processed foods can help you eat less calories overall and increase the amount of fiber you eat. Additionally, high-fiber whole grains, vegetables, and fruits will help you feel fuller longer causing you to eat less. Did you know that people who eat an additional 14 grams of fiber a day eat 10% less throughout the day.?

... By Karli Taylor

Believe it or not, many people fail to lose weight because their diet is too strict! If you vow not to eat chocolate or snack after 7 p.m, it may be time for you to lighten up.  We tend to set rules that are too hard to stick to, and in doing so we set ourselves up for failure.  When we look at our food choices as “good” or “bad”, we tend forget any gray area in the middle.  Let’s look at a few common diet rules that you’d be better off breaking.

Rule to break #1: Don’t eat after dinner.   Contrary to popular belief, your body does not automatically store any late night calories as fat.  If you work out at night or are awake for more than 3 hours after you eat dinner, you are actually doing yourself a disservice by not eating. The reason that late night snacking often adds up to extra pounds is because we tend to make poor choices at that time of day. If you eat a healthy snack because you are hungry, you are keeping your metabolism running efficiently and you will be less likely to binge eat in the morning.

Rule to break #2: Don’t give into cravings.  Go ahead and indulge yourself—in moderation.  If you try to substitute “healthy foods” for that brownie that you are craving, you’ll probably end up consuming more calories than if you had simply enjoyed a small brownie.  Chances are, you will have 5 other “healthy” snacks, still be left unsatisfied, and then eat the brownie anyway. If you put it off for days and the craving still lingers, you will probably eat a whole tray of brownies before you feel better.  Because we are tempted by things that we label as “bad”, the longer we avoid that craving, the worse it is going to be when we actually give in.

Rule to break #3:  Drink light beer at happy hour.  Be careful with this one.  The term light isn't regulated and can be misleading. It means only that the item has fewer calories than the company's regular brand. At 110 calories, a 12-ounce bottle of Bud Light has a mere 35 fewer calories than a 12-ounce bottle of regular Bud.  Because these light beers are less filling, you are more likely to drink one or two more than you would of the regular variety.  Chances are, you'll be more satisfied with just one beer that you truly enjoy rather than two or more of the watered-down version.

Rule to break #4: Eat fat free to be fat free.  Your body needs fat to break down and absorb nutrients like vitamins A, E and K. It helps lubricate your joints and keep your skin, hair and nails from getting dry and brittle.  Instead of avoiding fats,  you should focus on healthy fats -- the unsaturated mono, poly, and omega-3s in fish, nuts, seeds, and olive oil.  Fat also helps satisfy your hunger. If you choose only fat free foods, you are more likely to overdo the calories from carbohydrates in order to feel full.