Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

Importance of Nutrition and Health

Good health comes with nutrition and fitness, but what exactly is their relationship? Find out here and how you can strengthen the bond between them.

Details_Article_Default.htm


There is no doubt good health comes with fitness and diet. The connection has been, and continues to be, supported by researchers, health enthusiasts, and those who fit in between.

But what exactly is the relationship between fitness, diet, and weight loss? Find out their importance and how can you strengthen the bond uniting them!

Exercise and Healthy Eating

Nutrition experts suggest diet plays about 80 percent in the role of weight loss, with the additional remainder requiring regular exercise.

And the benefits of healthy eating and exercise are evident, as obesity is linked to a poor diet and sedentary lifestyle. This makes the need for both imperative to not only lose weight but for overall good health.

Exercising complements weight loss and maintenance. But healthy eating plays a large role in fitness levels, including its value in post-workout recovery.

Benefits of Healthy Eating and Exercise

Truly, the importance of nutrition in life begins at an early age. So does exercising. Combined, the two can lead to some major physical, mental, and emotional benefits, including:

• Supports a healthy weight and lowers the risk of obesity

• Develops and strengthens coordination and balance

• Increases concentration and energy levels throughout the day

• Enhances classroom attendance, behaviors, and performance

• Builds stronger muscles and bones

• Strengthens the function of the heart and lungs

• Ensures and maintains healthy lab levels, including blood pressure and cholesterol

• Reduces the risk of many chronic diseases, including heart disease and type 2 diabetes

• Cares for mental health by staving from stress, depression, and anxiety

• Boosts self-efficacy, confidence, and esteem

• Initiates a better night's rest

• Improves overall physical and emotional well-being

Diet and Exercise Plan

First and foremost, exercise and diet plans should be tailored to each person. This is to satisfy everyone's unique personal health goals and needs.

For instance, a diabetic diet can help maintain blood sugars while the DASH diet aims to reduce high blood pressures. A gluten-free diet is necessary to reduce symptoms in those managing celiac disease as well.

However, there are shared diet and exercise tips all can likely benefit from.

Healthy Eating & Diet Tips

Weight loss and health are much more than eliminating food groups and restricting calories. A healthy diet is well-balanced to meet the macro- and micronutrients the body requires to carry out vital processes.

Use these tips to ensure adequate nutrient intake whilst naturally controlling calories:

• Focus on a balanced diet, including whole grains, fruits and vegetables, lean meat, plant-based protein, and healthy fat sources.

• Limit products rich in refined flour, sugar, oil, and salt, as they tend to supply empty calories. Ideally, most food choices should be rich in nutrients.

• Eat a balanced breakfast to regulate blood sugars and hunger during the morning hours. High-protein, low-carb breakfast ideas include a Greek yogurt parfait, egg wrap, and cup of cottage cheese with fruit.

• Make water the primary hydration source, aiming for at least 64 ounces daily. Black coffee, herbal tea, and other unsweetened drinks can be included as well.

• Designate a time or day to meal plan and prep. Doing so can limits work throughout the week and prevents resorting to convenience foods.

• Watch portion and serving sizes, including by using smaller plates and halving meals at restaurants.

• Slow down at mealtimes instead of eating quickly. It takes about 20 minutes for the brain and stomach to connect and trigger the "I'm full" feeling.

• Manage cravings through deep breathing, gum chewing, and other distraction methods. If it turns out to be hunger, go for a protein-rich snack or meal.

• Allow yourself to indulge on occasion while practicing mindful eating. Constantly restricting yourself can increase the risk of binging behaviors.

Exercise & Workout Tips

Good nutrition is key for overall health, but so is regular exercise. Because again, exercise helps manage weight, improves cardiovascular health, lowers disease risk, amongst several other benefits.

An exercise plan should be tailored to experience levels. Because whereas beginners should start out slow, more seasoned exercisers are likely to tolerate greater physical demand.

All-in-all, though, these exercise tips and guidelines can be useful for all:

• Aim for 150 minutes of moderate-intensity aerobic exercise weekly. Or, average a minimum of 30 minutes of cardio most days of the week. Brisk walking, jogging, biking, rowing, and dancing are great exercises to elevate heart rate and get the blood pumping.

• Incorporate a strength training program at least two to three times per week. Resistance training helps support and increase muscle mass, in turn elevating metabolism and reducing health risks. Make sure to target all major muscle groups, including the chest, back, shoulders, arms, and legs.

With so many forms of exercise out there, health experts and enthusiasts suggest the best kind of activity is subjective. Really, the most valuable exercise is the people actually complete and enjoy participating in. So have fun experimenting with various workouts and routines!

And ideally, dismiss a sedentary lifestyle and aim to be physically active throughout the entire diet. Ways to increase more activity throughout the day can include:

• Walking the dog in the morning.

• Taking the steps over the elevator when available.

• Doing jumping jacks while the coffee is brewing or in between commercial breaks.

• Biking or walking to work if possible.

• Suggesting walk meetings with coworkers.

• Parking further away from entrances.

• Standing up or walking around when talking on the phone.

Strengthen your own personal relationships with diet and fitness utilizing bistroMD, the nation's leading weight loss meal delivery service!

BistroMD delivers nutritious and delicious meals straight to doorsteps. They also offer specialty diets, including heart-healthy, low-sodium, and gluten-free options, as needed. Not only does bistroMD supply nutritious and delicious meals, but features a Health Library full of diet and fitness resources.

Truly, bistroMD ensures healthy eating without the hassle of grocery shopping and meal prepping on your end. And less time spent in the kitchen means more time spending it with loved ones or as quality alone time!

Written By Sydney Lappe, MS, RDN. Published on May 31, 2018. Updated on September 30, 2019.

JOIN THE #BISTROMD COMMUNITY

Follow @bistroMD



Start Your Diet Today!



Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.




as seen on...   
Dr Phil
NBC
Lifetime Network
The Biggest Loser
The Doctors