Create a Nutrition Lifestyle

Most people seem to have trouble with where to start when it comes to diet and exercise. Because we live in a world of instant gratification, we are constantly looking for quick-fixes when it comes to our bodies and our health. But we have to accept that for any process to actually last a lifetime, it will probably begin pretty slowly. Also, no matter what the commercials on the television say, it cannot possibly be so easy or everyone would be doing it.

I was meant to write about how to jump-start both your nutrition and exercise regimen, but there is so much within each category, that I will split them into two weeks. This week, we will focus on the diet portion. I have documented some steps that I believe will help to jump-start a healthy diet (and of course hopefully avoid slacking off within the first week).

1.      Eat a healthy breakfast: Your breakfast kind of sets the tone for the day, so don’t eat a load of rubbish in the morning. And try not to skip breakfast. It just makes you hungrier so you eat much more during the day.

2.      You love what you love: Don’t give up food you cannot live without or you’ll be back where you started in a matter of time. Cut down, not out. For example, if you absolutely adore bread, you should probably not be on a protein-only diet. So many people think “If I cut out all food that seems ‘bad’, I’ll be fine”. But I don’t agree. Everything should be done in moderation. Cut out things that you know you can live without. Think about it. You'd be surprised to discover how much bad food you eat that you actually don't care too much for.

3.      The ‘Fast’ diet fad: Diet programs are exactly that – ‘programs’. People forget this and believe they can drink a Slim Fast, Muscle Fast or basically anything with ‘fast’ on the end of its name, and just shrink. Understand that these are created as part of a diet program, and if you do not follow the program to the letter, stay away from it entirely. If you look at the nutrition information on a can of Slim Fast, you will see that it is actually not that fantastic on its own. But as part of the program, it’s fine. Now, the program does require that you give up a lot of meals, so we’re back to item 1.

4.      Food Replacement: If you can replace something you eat for a healthier version, this is an easy way to lose some weight. Examples would be to replace white bread with whole grain, replace sugary cereal with a brand that includes whole grain or oats, replace white rice with brown, etc.

5.      Portions: We’ve heard this before. Just eat less. Don’t starve yourself, but don’t pile that jollof rice on your plate like your life depends on it. This is not boarding school; there will be more food tomorrow. And I know your mother said you must finish whatever is on your plate or in the pot, but you’re older now so you don’t have to keep doing that. Form the habit of eating till you’re satisfied, not till you’re about to blow up. This may take a few weeks to get used to, but your stomach will definitely adjust. I’ve read that it takes about 3 weeks for your body to adjust to a habit. 

      Also, sometimes, people believe because something is healthy, they should eat as much of it as they want. No. Everything has calories. Some have less, but the more you eat, the more calories you consume.

6.      Cut back on the booze: While you’re drinking that beer or martini, realize that alcohol has a lot of calories. Although you want to have a good time, you could wipe out days of working out by drinking too much. Beer and abs don't go together, no matter how much we wish they did.

7.      Water is the source of all things good: Reduce your intake of soda (Coke, Pepsi, etc.), and replace it with tons of water. Soda is a very sugary type of drink, and we all know that. On the other hand, water helps to replenish the muscles, helps with digestion, regulates body temperature, and does a ton of other great things to your body. There is a reason most of the world and most of our bodies consist of water. It is good for you. Period.

These are the main tips to jump-start your diet. Remember to go slow because if you shock yourself, you may start craving food even more and be right back where you started.

Next week, we’ll talk about jump-starting your exercise program. Sign up as a ‘Follower’ or join the Eights and Weights Facebook page here to get notifications when a new blog comes out every week. Please leave feedback, comments and questions.

Have a lovely week!

Benefits of a Good Diet and Exercise

I spent this week researching easy diet and exercise tips, and realized one thing: There are so many fads out there, but very little information on practical and easy application of how to apply this information. So I thought before we start to go into details about what to do, and how to do it, we need to understand why nutrition and exercise are important. Every individual may have a very different reason for staying healthy, but ultimately, there are a few general reasons why a healthy diet and exercise program are good for us.

Body image: Research shows that people that eat well and exercise have higher self confidence. And we are not talking about people who starve themselves. This is about people who make an effort to understand what they are putting into their bodies and how to keep themselves healthy. This is what this blog is striving to achieve; to allow people to understand the fundamentals of a good diet and exercise, and how to implement it for themselves to build a better body image. A good body image often does not depend on your weight or size.

Health Benefits: We all don't just want to live long, we also want to live well. Being African, we are prone to heart disease, diabetes, and a host of other diseases. Exercise and proper nutrition makes the heart stronger, decreases body fat, lowers blood pressure, increases bone health, and helps give the body more energy.

Relaxation and Stress Relief: It seems weird to put exercise in the same category as relaxation, but eating well and staying fit does make you happier and generally more relaxed. It could be a hormonal thing, or just because you are putting all your negative energy into something that is actually producing results. Exercise also helps us sleep better, so to all the insomniacs reading, hop on this train!

Brain Activity: I have read several research papers where the writers talk about how bad eating and lack of physical activity negatively impacts the brain. Some people just have great genes when it comes to mental activity, but most of us would benefit greatly from a good diet, exercise, and a good night's sleep. You might notice that your learning speed and memory are improving, and you are able to think better on your feet.

There is so much more you can benefit from a healthy diet and physical activity, but these were the ones I found most interesting. If you have any questions, or would like more information, please leave a comment or send me an email.

Next week, we will talk about how to easily jump-start your diet and exercise regimen, even if you do not yet know anything about diet and exercise.

Cheers!