Diet and Exercise Tips

  1. The best thing about exercise isn't the amount of calories you burn during it, but the after burn effect that can last for hours!

  2. Cycling your calories can help with weight loss. You can create a calorie deficit for several days and then for one or two days you should eat enough calories to maintain your weight. This will trick your body and prevent it from going into starvation mode.

  3. Losing weight doesn't have to be complicated. Focus on eating a clean, whole foods diet with plenty of lean protein, whole grain carbs, vegetables, healthy fats and fruit. If you do this and combine it with exercise, the weight will come off.

  4. Long cardio sessions can break down muscle mass. Muscle mass is important because it requires more energy to maintain, leading to higher levels of calorie burning, even at rest. It also prevents that saggy, soft look that we want to avoid.

  5. If you are gong on vacation & think you won't be able to exercise then think again! Take a resistance band & you'll have all you need to stay in shape! Resistance bands are one of the most versatile pieces of fitness equipment. They are light weight and can be used in small spaces (such as hotel rooms!). You can work every part of your body effectively using resistance band exercises. Just think – you won't feel as guilty about all the yummy foods you'll be eating if you manage to work out each day!

  6. If you want to up the anti in your training this year, buy a heart rate monitor so you can really keep track of ur progress. Start pushing yourself!

  7. If you have a problem area you won't be able to spot reduce, but you can spot tone. Do cardio for overall fat loss & weights to tone the area!

  8. Think about increasing day to day activity rather than having to fit a long workout in every day. Cleaning & gardening can burn lots of cals!

  9. You might feel a bit daunted getting back on track with diet & exercise after the festive season, but remember to ease into it step by step! Every bit counts. Eating a little less or exercising a little more than yesterday are all positive steps in the right direction!

  10. Exercising is a crucial part of a healthy lifestyle, and without it you definitely will not be able to lose weight! Consistency is the key with diet and exercise. You are better off setting manageable goals so you don't get discouraged & fall off the band wagon!

    You should work out your entire body, but if you absolutely hate doing one kind of exercise, then look for another to take its place.

  11. Food Diary can come in very handy on any weight loss plan, but also when trying to finding causes for various health related issues. When establishing your Food Diary it is best to be as detailed as possible in your record keeping. By logging information in a food diary you will identify eating patterns, as well as gain insight into how much sodium, dietary cholesterol, fat, etc. you actually consume on a given day.

  12. Weight loss plans fail when you attempt to be something you are not. Maybe you have wide hips – a plan won't completely change that, for example. You have to be happy with yourself on the inside before you can change things on the outside in order to succeed at losing weight.

  13. Don't weigh in every day, don't completely cut out all of the "bad" foods you eat on a regular basis, and don't exercise too much right away. Gradually build up to reach your goals!

  14. A common mistake is trying to do a weight loss plan alone. Everything you do regarding weight loss, from dieting to exercising, will be a lot easier if you have a partner because you will push each other to stay the course. Working with a support system on a large scale is also important: Your friends and family should know that you are attempting to lose weight so that they can support you in your efforts. Also, remember to consult your doctor before starting any diet for fat loss and exercise regimen.

  15. A weight loss plan fails because people trying to lose weight follow too strict of a diet. When you cut back your calories, you will burn more than you eat, so you'll lose weight, right? If you do this gradually, then yes, it works. However, if you suddenly cut too many calories, you won't lose any weight at all because your metabolism will slow down and go into "survival mode". You also put yourself at risk of not getting enough of the vitamins, minerals, proteins, and other nutrients you need every single day to stay healthy.

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