A Healthier You

Have you ever tried to lose weight and become a healthier version of yourself? If so, you know that it is difficult. you have seen out there on the internet many diets and ways of losing weight; from concoctions to potions and the list goes on and on. How do you then get started? Especially if you tried several times and nothing worked and you do not have the energy to try again.
 
If you haven’t tried yet and you are considering losing weight and becoming healthy this post is for you. You may be wondering what to do to shed a few kilos and finally get rid of that baby weight – (after 4 pregnancies I can tell you it is not easy at all!!!) – you have come to the right place! This post gives you an introduction as well as an overview of a right way to start so that you can do what you have always wanted and have the energy to go for a 5km walk without feeling exhausted or climb the stairs with confidence, or whatever your goal is.

Self-assessment: your relationship with food

Before we get to the nuts and bolts of becoming healthy we first need to identify the oopsies. I call them oopsies because life gets in the way and it happens to all. For instance, when you were fortunate to eat whatever you wanted and you did not gain weight at all. Even more, few pounds or kilos were not a concern to you because all you needed to do was to get active to lose weight but after you have had beautiful children, you now struggle to lose that baby fat.
 
But, you might have struggled to lose weight all your life and you might have gone through a certain trauma and you found comfort in food.
 
Now it is difficult to break the habit because it is now like second nature. As a result, being addicted to food is a challenge and you want to have victory over it. You might also be punishing yourself for eating because you want to conform to the standard society and culture set for you that you have to have a certain shape, figure and height to be considered successful.
Therefore, when you look at the food you see it as a bad thing and you punish yourself to keep the appearance. Without fear assess your:
 
  • Eating habits. How often do you eat per day? What is your food intake? How big are your portions? Are you more on the starchy side? Do you eat chips and greasy food all the time?
  • Relationship with food or lack of relationship, your emotions when it comes to food. Do you find comfort in food? Are you an emotional eater? Do you see food as punishment and starve yourself?

Your body is a machine

 

The truth is your body is a complex machine and it needs food to function. Firstly, food is fuel for your body and you would like to make sure it is well looked after to work at its best level. Secondly, a well-oiled machine is for the long run and so is your body. Thirdly, it is time you worked for a healthier body. Besides, this is about perseverance; you can do it, you will succeed and become victorious in your health journey and flourish.
 

A rainbow plate

 
Now that you have identified your relationship with food, you can start to look at how to balance your diet. Firstly, eat every few hours or when you are hungry and not when you are starving. Secondly, snack between meals so that you do not overeat.
 
Above all, the best way to balance your diet is to have a rainbow plate; divide your plate into four portions and make sure that your food contains:
 
  • 10% of fat
  • 40% of fruit and veggies – non-starchy veggies –
  • 25% of protein like lean protein, fish, vegetarian protein, meat and poultry,
  • 25% of grain or starchy food – grain, whole-grain
This is to make sure that your plate always looks colourful. Having a colourful assortment of food, fruit and veggies ensure that you get some vitamins, minerals and anti-oxidants.
 

Healthy fats

 
Fats should still be part of your diet, do not avoid them, rather look for healthy ones such as:
 
  • Avocados
  • Olive oil
  • Fatty fish
  • Coconut oil
  • Egg yolk
  • Flaxseed
  • Chia seed
  • seed
  • Nuts and nut butter
  • Hemp heart
 

Fruit and vegetables

 
Eat more vegetables with every meal:
 
  • Aim for a whole variety of fruit and vegetables. You can never go wrong with green vegetables since they add variety to your diet
  • Use fresh fruit and vegetables more often because they contain essential vitamins, minerals and antioxidants that your body needs
  • If you fancy a pizza or tacos then add some colour to your meal and even in soups for those cold winter nights
  • Green smoothies are also great for detox and weight loss
 

Quick protein sources

 
Great for snacks and if you do not want a heavy meal:
  • Cottage cheese and string cheese like mozzarella
  • Hard-boiled egg
  • Sliced turkey (free from nitrate)
  • Raw nuts and seeds in reasonable portion
  • Plain Greek yoghurt. If you have a sweet tooth you can season it with berries and raw honey
  • Protein bars (pay attention to the amount of added sugars, check the label )
  • Protein shakes

 

Supplementation

Nowadays, supplementation has become crucial. Supplements are sources of nutrients (like minerals and vitamins) in concentrated form. They add nutrients to your diet that your body needs per day.
 
As you take supplements, you help boost your immune system. You have the energy you need and at the same time, you lower the risk of health problems.

 

Walking for health

Another benefit of becoming healthy is to walk. You don’t have to do extreme sports, all you need is to get started. If you haven’t exercised in a long time or you have never exercised in your life you can start walking to create a habit. Walking is important.
Walking helps reduce stress, anxiety, and depression. Besides, walking helps maintain a certain physical level of fitness and definitely helps with weight loss.
 
That being said, if you enjoy extreme sports then go for it! But, if you don’t, I would recommend that you do at least 10 000 steps per day for your body to get active enough.
 
Although I share some information here, this post is for general information. You should always seek medical advice from your doctor who best knows your medical history.
 
Before we wrap up this post, let us make clear that you do not need to start a strict and complicated diet. You’ve got to put in place the necessary changes that will help you balance your diet, add supplements to your routine and be healthy.
 
Until then continue to live victoriously.

External link

  • The health benefits of walking click here to read them

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