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Getting Your Health Year-round Ready

26.04.2017

The weather is beginning to warm up and daylight is now something we are witnessing midweek, which can only mean one thing – summer is on its way!

With the increased temperature and decrease in the need for layers, the importance of being a healthy and comfortable body weight becomes ever more apparent.

With this being a global consensus, you will see many a faddy diet and detoxes splashed on the front covers of magazines with the promise of looking like the cover model at the end of it all.

With good intentions, many are unaware that these short-term diets are potentially detrimental to your health and wellbeing with the probability of any weight lost being regained in no time, with a few extra lbs for good measure!

Is this counter productive dieting method worth it? Banning everything you love, and likely not getting your full nutritional quota for the day, leaving you feeling tired, lethargic and lacking in motivation. Health and wellbeing is a lifestyle choice, not a seasonal option – this choice will enable you to feel and be at your best all year round and avoid that uphill battle every time the sunshine appears.

So how do you lose weight healthily, safely and permanently?

 

Alcohol

  • Be aware that having 1 or 2 drinks will significantly slow down any weight loss. This doesn’t mean don’t do it, just be aware.
  • Government guidelines state that both men and women shouldn’t consume more than 14 units of alcohol each week. If as much as 14 units are consumed, this should be spread over at least 3 days with 2 consecutive alcohol free days.
  • If you decide you want to drink, aim to only drink when attending a social occasion and cut out alcohol when you’re at home as this is likely to significantly decrease your intake.

Food

  • Eat at least 5 portions of fruit and vegetables each day. Recent research has also shown that 10 portions could provide even greater health benefits.
  • Consume a balanced diet that includes lean protein and complex carbohydrates.
  • Avoid starving yourself and eat regularly – 3 meals plus 2 snacks each day, ensuring you don’t go longer than 5 hours without a meal or snack.
  • Eating regularly will help to maintain your metabolic rate, a steady blood sugar level and a constant stream of energy.
  • Eat more of the right things. Losing weight doesn’t mean you need to cut down on portion sizes. Eating the right foods often means you are able to eat more than you are used to, and needn’t go hungry!

Exercise

  • The recommended exercise amount for adults is 30 minutes of moderate intensity exercise for 5 days per week.
  • Walking, cycling and running are free, and family friendly!
  • Many gyms and workplaces explore a range of different exercise classes, why not find out what's available to you?
  • Workaholic? Why not walk and talk throughout meetings where possible?
  • There are few people who are unable to fit a little exercise into a 24-hour day, it’s all about making time for it and ensuring you find something you enjoy.

Sleep

  • Aim for 6-10 hours of uninterrupted sleep each night.
  • Poor sleep increases your risk of obesity, diabetes and low mood.

 

These small and simple changes will mean you will no longer face your summer ‘beach body challenge’ and feel and be healthy all year long. 



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